Counting Calories/Tracking Weight
I was 139 pounds (63 kilos) last December 2010 when I decided to put a cap on it. I am 5 feet 5 inches and I can feel this heavy drag when running or biking. I read this article on Outside Magazine regarding losing weight and if I am to track it down, and seriously work on my weight, I have to watch my diet and not just run and bike.
I also discovered livestrong.com where I can track everything from my diet, my weight, my training etc. I started using the online tracker in January 18, 2011 – my target was 125-130 lbs.
My diet philosophy is quite simple – I eat everything but only to 2000 calories a day. I do my MWF run and weekly bike. And this month, I started to also work on my core and upper body using dumbbells.
I got my 130 pounds March 14 (3 months) after I start tracking.
I feel very happy with the results. I got off that 10 pounds (4.5 kilos) and feels a little more lighter on my running and biking.
A little advice:
If you want to lose weight, you have to become aware of everything you eat. If your job is sitting 8 hours in front of the PC, 1500 calories could get you the whole day. If your work or lifestyle involves carrying things and moving around, 2000 calories should be enough.
This is how I start weight control program, counting calories.
It will not be comfortable at first putting a cap on everything you eat. I was consuming a great deal of calories before (3000 or more) and I realized that I only need as little as 1500-2000 a day.
You just track everything, it will be more math on the first few weeks but after that, it will be more like telling time and you just know and feel how much calories you already consume.
When you get used to 1500 to 2000 calories a day, then you may start working out: running, biking, gym, etc.
It will be another story.
5K hill run 30mins
The sun starts to peek on the horizon. The surrounding feels like some retro vibe with it’s yellowish, soft glow. It’s 6am I can feel that it’s going to be a great day. Time for a good run.
Feeling good to have finished this morning hill run, 5.3 kilometers in 30 minutes. I tried turning Sporty Pal on my Nokia N95 GPS so I could track my pace, altitude, distance etc. but it can’t seem to find any passing satellite above.
After the run, I lighted up an incense, and played some soothing Sequences and Hymns by Abbess Hildegard of Bingen CD. I finished some dumbbell exercises, and then ate a hearty rice meal with fried fish and a hot Milo choco.
Great day. Great run. Feeling good. Living strong! ^_^
Livestrong
The postman came with this little package. It was wrapped in clear plastic with a black cardboard and it spells in yellow ink “livestrong”. The object is a silicon band that fits well on my left wrist. But everytime I look at it, it’s like it’s telling me to give more of myself. I can hear it telling me that ‘I could do it.’ Then, suddenly it’s not just a silicon object. It’s not just a good looking yellow band. It’s a reminder; it’s a voice; it’s motivation.
Casio ProTrek: The Ultimate Watch
I recently acquired a Casio ProTrek PRT-40 and I must say that this is the ultimate multi-function watch for those who love the outdoor. The ProTrek series is one of the top of the line Casio releases tested to withstand not only just rain or shine but storms and deserts.
Casio has been making watches for such a long time and the ProTrek series is definitely one of their best in both aesthetics and functionality.
I have dreamed of acquiring a ProTrek series since I made my first mountain climb years ago, as it comes handy to know your precise bearing and location, predict weather conditions and know the current altitude of the climb.
The Casio ProTrek provides all this with it’s built in triple sensor capability offering current and recorded information on air pressure, altitude and temperature as well as the built-in magnetic sensor giving directional information.
It’s just perfect.
Specification
The ultimate multi-function watch to monitor your environment by the second. It’s Triple sensor capability offering current and recorded information on air pressure, altitude and temperature as well as the built-in magnetic sensor giving directional information.
Digital Compass
The in-built digital compass measures and displays direction in 16 directions in 1 degree increments. You can store up to 5 sets of measurement data with direction, month, date and measurement time. The compass detects abnormal magnetic fields and allows bidirectional and northerly calibration.
Triple sensors
The triple sensors within the watch which can store up to 50 data records and display tendency graphs for you to make more accurate judgements on future conditions:
Altimeter – measuring 0 metres to 4,000 metres in 5m units – with reference and target altitude alarm settings.
Barometer – from 610 hPa to 1,100 hPa in 1hPa units with a tendency graph of atmospheric pressure.
Thermometer – measuring between -10C to 60C in 0.1C units – changeable to Fahrenheit.
Stopwatch and functions
1/100 sec stopwatch up to 24 hours measuring net time, split time, 1st-2nd place times. 5 daily alarms. hourly time signals. auto-calendar per-programmed until 2039.
Hill Run again
Feeling great after a 40 minute hill run. Felt a little drain at around 30 mins, but yes, there’s a second wind and the 10 minutes (or more) could mean so much in a good run.
I’m beginning to love this hill run.
300 meters uphill and 300 meters downhill and 100 meters flat in between where I do my little sprint. Just finished 40 minutes of this….
I can feel the pressure on my lower and I have to get some carbo and protein now.
^_^
Dumbbells for upper body workout
Dumbbells or (hand weights) are great for upper body work and body toning. And to those who don’t have time (and money) for a gym membership, dumbbells are great alternative.
As a runner, mountain biker and occasional mountain climber, I need some upper body strength. Running, biking and climbing are concentrated more on lower body workouts, so to maintain a balance body tone, I need some uppers.
First, need to set some goals and an upper body workout program. As mentioned above, I do not need a Schwarzenegger figure as I am eyeing for something that will compliment my running, biking and climbing. Basically I’ll need some upper body/muscle toning and strength building.
What I need is a pair of light dumbbells for a starter. There are plenty to choose from but I bought the Spinlock Adjustable Dumbbells which consist of a metal bar whose centre portion is often engraved with a crosshatch pattern (knurling) to improve grip or sometimes rubberized grips. This can be loaded with Weight Disks or typically called Plates and secured with clips or collars (spinlocks).
Compared to Fixed Weight Dumbbells, I can easily add more weights buy just buying a 5-pound or a 10-pound weight discs and slide it in to put more focus on strength exercises.
I got a pair of spinlock dumbbells at Chris Sports (SM Malls) at Php750 which consist of the following: Two metal bars with rubberized grips, four 2.5-pound weight discs, and four pieces collars for the lock. It could be cheaper if I went to Quiapo Manila, but for only Php750, I think it’s not worth the half day trip.
Here’s my program for the dumbbell workout using a pair of 5-pound dumbbells:
- Stretching (10-15 minutes): back stretch, chest stretch, rear arm stretch, shoulder rolls, posterior shoulder stretch, forearm stretch.
- Bicep Curls: 3 sets of 20 (For beginners 2 sets of 12 for 2 weeks, Monday-Wednesday-Friday)
- DB (Dumbbell) Bench Press: 3 sets of 20
- Shoulder Press: 3 sets of 20 (I love doing this)
- Posterior Raise: 3 sets of 20 (I also love this)
- Front Raise: 3 sets of 20
- Triceps Extension: 2 sets of 15 (10-pound single dumbbell – Put four 2.5 pounds weight discs on a dumbbell bar.)
- One Arm DB Row: 3 sets of 20 (10-pound single dumbbell)
I use a wrist watch to time my intervals to 30-40 seconds per set. And 1 minute rest between DB exercises.
Remember to exhale during the lifting phase, and inhale while lowering the weights slowly taking care not to bang the dumbbells together.
It usually takes around 25 to 35 minutes to do all these sets and DB exercises.
After the upper body workout, I always try to hydrate and eat within the next 30–50 minutes. I eat meals loaded with carbohydrates, proteins and calcium on them. Rice meals are great with, fish, beef and eggs. I also mix fresh milk with chocolate drinks (Miloand Alaska Slim fresh milk fits my budget). This is my typical recovery meal to replenish lost calories and for muscle repairs. I also stick to my 2,000 calories a day diet. Running, biking, and workout like this will not work if there’s no diet in them. My mind is set on: I can eat anything but I will not eat too much – besides its gluttony. Our body needs around 1,500 to 2,000 calories a day. If you’re just sitting around you’ll just need around a thousand or more calories to function well.
Dumbbell workouts added a significant change in my upper body strength after just a few weeks, and it compliments my running, biking and mountain climbing. It also makes me feel complete, as I gain balance to both my upper and lower body.
Hill sessions
My quick 5K in the oval turned into red light when it began raining Tuesday late afternoon. I rushed back home thinking of doing some upright bike instead.
The weather changed as I parked my bike, it stopped raining.
The oval is good but rolling hills are better. ^_^
I am lucky to have a house built around rolling hills. For aesthetics, yes, it’s a great view watching the roads drift like waves from one street to another. Cars and people disappear like ships and sunsets sink on the horizon.
But rolling hills are tough and challenging – for runners (and joggers), hills are rhythm breakers, it’s harder to run faster and even walking put immense strain on your body when going uphill.
But hills are very good for running. Hill training develops leg-muscle strength, stride length and speed, improves cardiovascular system and helps in expanding running economy.
A 20-minute uphill and downhill sessions, cool down/stretching, then dinner with my daughters and some play time with them made my day complete.
Salomon Tech Amphibian
Salomon Tech Amphibian is perfect for those trips when there’s water crossing. Kayakers love it. Trekkers who need to do river crossing should be able to do it without any hassle of removing their shoes. It’s an amphibian, you wear the shoes and keep them – wet or dry.
I recently tested mine on a trip to the beach. I usually bring both my Merrell Chameleon and slippers. Now, all I need is this – the Tech Amphibian dries quickly and can be worn with or without socks.
The Contagrip rubber is perfect for sand and rock during light treks. It is strong enough to handle climbs and descends and is reliable and sticky on most mossy wet rocks. It also does not stink because of the anti-microbial properties in the inner sole.
One local brand Sandugo Tootega even tried to copy the Tech Amphibian and could be acquired at cheaper price at local shops for just Php1,900.
Of course, nothing beats the original – The Salomon Tech Amphibian is lighter and more durable. It may cost a few more both if you want reliability on those wet and dry adventures, the shoe imposes it’s name well.
Product Description
- Material: Synthetic textile
- Sole: Contagrip rubber
- Adjustability: Quicklace lacing system
- Recommended Use: Kayaking, rafting, canyoneering, hiking
- Manufacturer Warranty: 1 Year
- Country of Origin: China
Summer outdoor fun
There’s an amazing white sand beach in Ternate Cavite, Philippines but it’s not a commercial resort, its a Marine Base training camp. It’s a long 2-3 hour drive from my place (my estimate is 4-5 hours from Manila) but the rolling highways in Ternate going to the Marine Camp, with arching trees on one side and a great view of mountain hill sides took away all the ‘are-we-there-yet’ complains.
Unlike the typical shores in the lowland areas in Manila and Bacoor towns, seasides in these parts of Cavite shimmers in green-blue waters and white sand.
The area is actually great for a triathlon event, the sea, the rolling highway, the shaded path.
Entrance to the Marine Base costs Php100 per head (Php200 for overnight stay). Rooms are reserved for Marines and Officials, but when available, costs Php700 for an overnight stay. Open cottages on the beach costs Php500. You may bring food and drinks (even alcoholic) inside. There’s no need to put a lot in the bag, especially food and hydration because most are available inside the camp (softdrinks, burgers, instant noodles, coffee, ice, hot water, coal, even tents). You can even bring your tent and camp in the beach.
Here’s the link of the Nokia N95 GPS when I set it on (please use the zoom out [ – ] function if you can’t see the display):
A quick 15km bike ride
Because I missed a few rides due to running and upper body workouts, I got up yearning to be with Trekie.
It’s a great 15km loop with tree-covered highway on some parts, rolling hills and few vehicles on a Palm Sunday morning.
Felt great being back on the saddle and though, I was very tempted to do the uphill Tagaytay ride, I tried stoping myself, there are tons of tasks awaiting at home and at work so I made it short and fast.
Nice Sunday, quick ride.
pinoyoutdoor 