As I am pretty much working out each morning I am starting to learn how to play a game with the time I spend on the treadmill. Ultimately for me I feel that my level of a comfortable challenge falls in the range of walking 2 miles each morning or a total of 30 minutes. I put these two together and set a goal of reaching either one or the other. Which ever one I reach first means that it is cut off time and as I am not attracted to cardio as much as I am lifting weights I tend to try to get to the 2 mile mark a little quicker. On days of lower energy levels I can just walk off the 30 minutes at a slower pace if I choose too.
Today is LEG day and another routine that I never look forward too. Why? Because it is hard. Doing squats takes a lot out of me and can drain my energy very quickly. It is another love/hate relationship that I know I must push my way through when it is time to pony up. The benefits far outweigh the discomfort however. As we get older it is so important to keep both your muscles and bones moving. I see too many folks my age who can barely walk. Another benefit is the way I look with shorts on.
Yesterday was a much better day on the food front. I ate breakfast at 8:00 AM which gave me a 14 hour intermittent fast. I ate an assortment of berries for breakfast, lunch was Tai that consisted of vegetables, chicken and rice. For Dinner I ate a piece of fish, asparagus and a half of a baked potato. My blood sugar is starting to come back down and so is my body weight.
I am chipping away at this body just one day at a time and each day I give it my best. I know that I am not going to reach my goal overnight. It takes time and consistency working together working together day in and day out to bring just a little closer to my ultimate goal. I will bring my blood sugar back to a healthy number and I will burn off body fat, build muscle and practice a healthy diet. My goal today is to get through today with these things in mind while experiencing all of the joy this world has to bring.
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Blood Sugar- 115, Body Weight- 189.0
Bowflex – LEGS and ABS
Squats- 220- 20, 15
Calf Raises- 220- 18, 18
Leg Extensions- 200- 15, 20
Situps- Bowflex- 25, 25
Treadmill
Distance- 2.46 miles
Time- 35:07 minutes
Calories- 293.6
(Reached 2 miles in 27:56 minutes)
rice and baked potato?
In moderation. I find that a plain baked potato has little effect on my blood sugar the same with a little bit of Basmati rice. With building an intense workout each day I do need some healthy carbs while not intermittent fasting. Today will be as salad and sardines for lunch. 🙂
glycemic load for a medium sized baked potato is 85 grams, which is almost as high as 50g of glucose. https://www.google.com/webhp?sourceid=chrome-instant&rlz=1C1OPRB_enUS520US520&ion=1&espv=2&ie=UTF-8#q=glycemic+load+baked+potato
Wow, I didn’t realize that
i don’t mean to suggest that you take this as gospel or that you would react the same as everyone else, but potatoes get singled out by low-carb people, and I’ve noticed that french fries leave me feeling queasy so I’ve cut them out
I agree. I read that baked are the safest way to eat them
Keep going:-)
If you are going to eat white baked potatoes, you might want to look up the term “resistant starch.” It is a method of cooking and properly cooling the potato. This molecular effect changes the body’s insulin response upon consumption. Just a suggestion.
Maybe I should stick with sweet potatoes
If you really want to hate leg day, try Bulgarian split squats.
-Steve
It doesn’t sound too pleasant
Great job on sticking with your work outs! I love the idea of a time/ distance goal and being satisfied with whichever you can achieve first. I will be stealing that and implementing it into my own routine. In other news I also HATE leg day!
LOL. I think everyone hates leg day. 🙂