March 24, 2008
Tip #14
Protein for Fat Burning
by Dr. John Berardi
Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides fewer storable kcal. The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein per se is more like 25-30%. That could mean reving up your metabolism by 200 kcal just from your 200-gram (800 kcal) protein intake.
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Entry Filed under: Body image, Precision Nutrition, exercise, fat loss, heath and fitness, inspiration, motivation, nutrition, weight loss. .
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Blubberbegone Stats 2009
Start: 15 stone 13.6, 48.2% body fat, 8 stone 3.8 lean body mass
Goal: 10 stone, 20% body fat
Today: 13 stone 13.4, 43.0% BF, 7 stone 13.6 lbs LBM
Pounds lost: 28.2 lbs
Body fat lost: 5.2%
Lean body mass gained: -4.2 lbs
Exercise this week (Sun-Sat):
Total: 5 hours 10 mins
NROL4W: 45 mins
Intervals: 25 mins
Walking: 60 mins
Wii Aerobics: 60 mins
Dancing: 2 hours
Badminton: mins
Pilates: mins
Shaolin Kung Fu: mins
Tai Chi: mins
Boxercise: mins
Latin Rhythm: mins
Bhangra: mins
Yoga: mins
Swimming: mins
Elliptical: mins
Stationary Bike: mins
Rebounding: mins
Belly Dancing: mins
Kickboxing: mins
Wii Balance: mins
Wii Yoga: mins
Exercise last week: 2 hrs 03 mins
Joke of the Day
I'm not fat - I'm a woman and a half.
Motivation
My Weight Loss Goals
1. Crack 15 stone (210 lbs) for the third and final time. June 7, 2009
2. Lose 10% of my body fat (14 stone 5/201 lbs) July 12, 2009.
3. Fit into a size 18 (US 16). July 15, 2009
4. Get my body fat below 40%
5. Lose another 10% of my body fat (12 stone 13/181 lbs).
6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
7. Weigh less than my husband.
8. Fit into a size 16 (US 14).
9. Lose my third 10% (11 stone 9/163 lbs).
10. Fit into a size 14 (US 12).
11. Get my BMI under 25 (10 stone 8/148 lbs).
12. Lose my fourth 10% (10 stone 7/ 147 lbs).
13. Fit into a size 12 (US 10).
14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
15. Turn heads in a bikini!
My Fitness Goals for 2010
1. Achieve a cruising walking speed of 6.4kph. Status: 5.3kph.
2. Increase continuous jogging time to 30 mins. Status: 1 min.
3. Run a 5K for charity. Status: not even close.
4. Complete all seven stages of NROL4W. Status: Stage 1, 1/16.
5. Do an unassisted full chin up. Status: pending.
6. Get my body fat below 30%. Status: 43.4%.
7. Learn to ride a bike. Status: pending.
8. Beat my husband at badminton at least half of the time. Status: pending.
9. Learn a new dance style. Status: pending.
10. Go back to the Shaolin Kung Fu class. Status: Improving cardiovascular fitness in preparation.
My Blubber Reduction Journey
My highest measured weight ever:Jan 1 2006 = 238 lbs (17 stone)BBG blog starting weight:Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
Highest weight posted since then:
Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
Lowest weight posted since then:
Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
Lowest body fat posted since then:
Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
My blubber reduction journey 2010:Xmas 2009 = 196.4 lbs (15 stone 0.4), 43.4% BF, lean body mass 111.2 lbs (7 stone 13.2)
Jan 4 =
101 in 1001
26 down, 5 goals revoked, 70 to go, and 184 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.
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