Answering Your Questions 2

March 19, 2008 at 4:35 pm Leave a comment

This post is a little different to usual. On my blog statistics page, I get to see the search engine words and phrases that people have typed in to bring them to my blog, and I often think, ooh, they won’t have found the answer on my posts so far but I could have helped them with that. So from time to time, I’m going to address the questions that people seem to be asking. I hope this is some help.

1. For people wanting to know the number of calories, fat grams, etc. in [whatever]….. the absolutely best free online resource is Calorie King. It has loads of whole foods, branded products, and combinations, with breakdowns, pie charts, the number of minutes exercise you’d need to burn it off, and tons of other resources. For basic foods (eg. chicken, apricots) or grocery products available in the US, or if you want the full nutritional breakdown, including micronutrients (vitamins, minerals, composition of fatty acids, you name it…), the USDA Nutrient Database is a good bet.

2. Somebody wanted to know what size ball to use during a Turbulence Training workout. I’m assuming you mean the big fit ball/Swiss ball/stability ball. Stability balls range from 45 cm to 75 cm. Generally speaking, a 75 cm ball would suit somebody 5’11” or over (1.78 m); a 65 cm ball would suit somebody 5’6″ to 5′ 10″ (1.65 to 1.77 m); a 55 cm ball would suit somebody 5’4″ or under (1.64). Smaller balls would suit children. This system works for most people. I’m 5’4″ and use a 55 cm ball. But if you’re legs take up a disproportionately large or small percent of your height, it might not work, you may get the wrong size based on this. Really, the best way to choose the correct ball for your size is to sit on it, and your thighs should be parallel to the ground. If they are sloping down, the ball is too big. If your bum is lower than your knees then the ball is too small.

3. For the person who typed in “working up to interval training”: no need. It doesn’t matter how unfit you are, you will still benefit from interval training. Because the intervals are based on the ‘rate of perceived exertion’ (RPE) scale, you are always working at your own level. So for example, a brain-numbing RPE 9–10 for a very fit person might be a 12 mph run, whereas a couch potato might feel they were getting an intense workout by walking at 3 mph (this is where I started). The brilliant thing about using the RPE scale is that both of these exercisers are getting essentially the same workout. They’re both exercising at the limits of their capabilities and their hearts are pumping away for all they are worth. So don’t worry about being fit enough to do interval training. Just jump right in. For more info on interval training, check out this post.

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Entry filed under: Body image, exercise, fat loss, heath and fitness, inspiration, interval training, motivation, nutrition, stability ball, Turbulence Training, weight loss.

Itchy & Scratchy Delayed Onset Muscle Soreness (DOMS)

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 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 fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 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 8/162 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 6/ 146 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 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • 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 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 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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