3/30... Slow and Steady

                                                                                  Total Calories: 1890

Day 77                                                                   Days till Weigh-In:  10

Wins the Race...

One of the best ways to shape the body is through exercise.  Muscle has the amazing ability to strengthen and stretch and can even give us a stronger more attractive appearance. Exercise gives you stronger bones.

Another great benefit of exercise is weight loss which helps takes pressure off joints. An example: losing just 1lb of weight results in a 4-lb reduction in knee joint pressure. Wow! The more you lose the greater the impact on your knees and hips.

There are so many benefits to exercising. Cardio training strengthens the heart, circulatory system and builds stamina. It also helps you sleep better. Exercise builds muscle which in turn burns fat. As a matter of fact muscles burn 5.5 times more calories than fat tissues which will help you lose weight faster. Exercise helps us maintain our balance as we get older. It helps build our confidence and cushions the joints protecting them from injury.

The only caveat:  people who are overweight tend to over exert themselves without realizing it. Been there, done that. What I've  learned  is understanding myself and my capabilities is key to a successful program. 


If you want to be in this for the long haul then injury is out of the question. Exercising with friends can increase results and add to the fun quotient… Remember: muscle covers a multitude of sins!

Tracker:                                                                                            

Daily Tracker
[42]		Sunday  3/30/14
Time	Qty	Food Item	Calories	Sub
8:45a	Breakfast
	1c	Crunchy Raisin Bran	200
	1/2c	Skim Plus	60
	1	Hard boiled egg	100
	1	Bowl Mixed Greens	0
	1c	Hazelnut Crème Decaf	50
		Breakfast Calories	410
11:15p	Snack
	8	Sliced Strawberries & Banana	160
	1oz	Mixed Nuts	170
		Snack Calories	330	740
2pm	Lunch
	1	Broiled Filet of Sole  (no butter / oil)	150
	3/4c	Toasted Quinoa	170
	1c	Green beans, red peppers, water chestnuts	40
		Lunch Calories	360	1100
3p	Snack
	1c	Hazelnut Crème Decaf	50
	1	McIntosh Apple	30
		Snack Calories	80	1180
	Dinner
	1.5	Slices Meatloaf	450
	3/4c	Toasted Quinoa	170
	1	Roasted garlic & peppers, mozzerella and basil	160
		Dinner Calories	780	1960
	Snack
	1c	Hazelnut Crème Decaf	50
		Snack Calories	50	2010
		Total Calories Burned	<120>
		Total Daily Calories:	1890	√
		***Daily Caloric Goal:	1900
Water (1 cup per circle)
O  O  O  O  O  O  O  O  O  O  O  O   O  O  O			12
1 cup = 8 fluid oz = 0.24 liters
Time	Activity		Burned
30min	Walking		<120>
15min	Stretching & Deep Breathing
	Total Calories Burned:		<120>
*Calorie/Activity calculation:  20 or 30 Calories for every 5 minutes (depending on exertion)
Reminder: 10 Days till next weigh-in... (Wed 4/9)

http://www.livestrong.com/article/403363-one-pound-weight-loss-equals-reduced-pressure-on-knees/

http://www.livestrong.com/article/310070-how-many-calories-does-a-pound-of-muscle-burn-per-day/

Opinions shared are that of the blog author. Links and other references are posted when applicable.*