Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful
Thanksgiving Football shopping pumpkin pie fall leaves turkey dinner Family pilgrims blessings cornucopia peace love thankful

One empowered woman's struggle against the world
Tuesday September 17th 2019

Pulling It All Together

Alright if you are here and didn’t skip ahead you know four things.

  1. Your body processes all the food you eat, healthy or unhealthy and turns some into energy to fill the good productive fuel tank and any extra into fat.
  2. Your brain sends signals to pull from the good productive fuel tank first and then the fat stores second.
  3. Moving is what triggers the signal from the brain to get it to pull the fuel from the tank and fat stores.
  4. You know how many calories you need to eat each day. I seriously hope you invested in the heart monitor as it is the easiest.

Those are the only four things you need to know to get started losing weight. How do you put them all together to make them work? You eat and you move. Simple really, two things you already know how to do and do daily. So why don’t you lose weight if you are doing those two things already? Because you are eating more than you are moving or worse you are moving way more than you are eating.

So what are you going to do? Are you going to keep dieting and depriving your body of the food it needs? OR Try eating and giving your body what it needs so it can shed those unwanted pounds.

Now I am probably going to annoy you to no end with my next statement. No one can tell you what your exact results will be. It is up to you how much weight you want to lose. The basic concept I am giving you will enable you to lose weight, that I can tell you. How much weight will depend on the 15 minute activity you choose and the foods you eat. You can use the basic concept anyway you like. How you use it will determine the pounds you will lose.

I have a down and dirty method that I use that is based on this concept, that is how I will lose my 35 pounds in two months. However, I have done this method before so I know what I can alter and still be within the concept and lose weight. If you have never tried this before then you want to stick with the basic concept for at least two months and see the results you get. Then you can mix things up a bit to either increase or decrease the amount of pounds you shed each week.

Think of the first two months as your base. You need to know how to build up the base properly first before you can learn nifty little shortcuts.

The Base Plan

Here is my base step by step plan that will enable you to lose some weight. You have to figure out your own numbers!!!! Every single once of us is different and we burn calories according to our own bodies. Do NOT accept the “average” or someone else’s numbers because they probably won’t work for you. If you want to lose the weight you need to do what your body needs not what some “average” body needs.

Day 1 of Week 1
Get my daily calorie burn rate using the heart monitor. This tells me the calories I can eat each day.
Eat those calories in food.
Do 15 minutes of “exercise” (any movement) beyond what I routinely do daily. This is what creates the deficit so you can burn the fat stores.

Day 2 of Week 1
Eat the calories that I determined from Day 1
Do 15 minutes of “exercise”

Day 3 of Week 1 thru Day 6 of Week 1
Repeat Day 2 of Week 1

Day 7 of Week 1
Eat the calories that I determined from Day 1
Do 15 minutes of “exercise”
Get my new daily calorie burn rate using the heart rate monitor for the start of Day 1 of Week 2

In Week 2 I will do the exact same as week one using the new calories you determined on Day 7 and I will add 15 minutes more of movement. So new calorie number + 30 minutes of total movement beyond what my normal routine was when I started. The 30 minutes does NOT have to be all at once

In Week 3 I repeat Week 2 again using the new numbers I determined on Day 7 of Week 2 and you add 15 minutes. So new calorie number + 45 minutes of total movement. Again the 45 minutes does not have to be all at once.

In Week 4 I repeat Week 3 again using the new numbers you determined on Day 7 of Week 3 and I add 15 minutes. So new calorie number + 1 hour of total movement.

By the end of the first month I will have lost some of my weight. Now I have built up a routine that has my brain knowing I will eat what I need to eat. I want to lose the rest of my weight but I also want to build up some muscle tone so it looks nice as well.

In Week 5 I will already have the calories I need from Day 7 of Week 4. I have found 1 hour of time to do some “exercise” and my body is now used to doing it.

I will eat my calories like always and at the end of each week get my new calorie number. Don’t worry if you see it stay the same or even drop. That is your body adjusting to what you need. I will warn you if you happen to get sick, especially with a fever, you will see the number rise and can be a subsantial rise.

When you have a fever your internal temperature is higher and in turn raises your metabolism giving you a higher calorie number. This is because your body is now working harder to fight off the infection in your body. Eat the more calories!!! Your body needs these to help you recover. You may have noticed when you get sick you lose weight, this would be why. You will recover faster if you give your body what it needs so don’t cut back or think the numbers are wrong. It is the fever pushing up all the process going on and your metabolism. Body working harder means it needs more energy (food).

Since I want to build up muscle, I will have to start doing more specific exercises. I have found that Jillian Michaels makes excellent exercise videos that are safe and easy for me to do. Check out the article on Exercise to get some ideas and my recommendations for some exercises that are beneficial. You may have your own favorite and that is fine. The point is to now try to do some more specific exercises to help build up your muscle tone. Ladies you can not get big bulky muscles without some major work. You will not accidentally bulk up your muscles so do not fear building up your muscles.

Throughout the first month I was moving more and more each week. Now I am up to an hour a day and I am used to doing some form of exercise so when I start this more specific routine I won’t be plagued with excessively sore muscles and fatigue.

I will be doing an hour each day but I will break that hour up into 4 – 15 min sessions for the first week. On the second week it will be 2 – 30 minutes sessions and for weeks 3 and 4 it will be 1 – 45 minutes session and 1 – 15 minutes session of something aerobic.

When you start working with your muscles switch it up. Meaning do upper body muscles one day and lower body muscles the next day. That gives your muscles a day each time to rest and recover. The recovery period is important. It will help build up your muscles better and it will keep the injuries and excessive soreness away.

That will bring me to the end of week 8 where I will have now lost weight and built up some muscle tone. Slow and steady wins the race especially when it comes to weight loss. You will not only have lost weight but you will have done it in a manner that allowed you to build up some muscle tone and give your skin time to adjust as well.

If you still have pounds you want to lose keep doing week 8 over and over until you reach your goal. Just remember each week to check your calories and make sure you are eating the proper amount of calories each day. The extra burn rate of calories, that will keep the fat coming off, will now come from the muscle you are building up each week so you don’t have to increase the amount of time like you were building up to week 8.

Important things to know

I will get to my down and dirty method and some tips and tricks that can help you lose more pounds faster but don’t you dare go straight to it. Learn the basic concept and see what exactly you can do before you try it out. It is the whole walk before you run thing. You wouldn’t start out at expert level anywhere else so don’t do it here either.

If you have struggled with your weight like I have then I know how tempting it can be to rush ahead to finally see some results. If you rush ahead and fail it will make it harder to start again the next time. Give the basic concept the two months and then you will know better what tips will work best for you.

This can be a long term plan or a short term one. For me, because I am lazy and exercise is just not my thing. I drop the weight I want in two or three months then I go back to not exercising. If you want to maintain your new weight you just have to remember to eat and burn the same amount of calories each day. If you do stop exercising all together like I do, I know I am bad, you will lose the muscle tone and the amount of calories you can eat will drop. If you don’t adjust for that you will start to regain the weight you lost.

Now for the disclaimer that I have to put on here. I am not a doctor nor an expert. I hold no degrees in nutrtition, fitness or weight loss. I am simply a person who has struggled with my own weight, tried multiple diets and plans and couldn’t find one that worked. I stumbled across this concept by accident and it works for me and several people I know. I have discussed it with my doctor who has no issue with my concept, except she would like me to eat better more healthier foods, what doctor doesn’t want that for their patients.

I am more than happy to answer any questions, comments or concerns you may have. I do strongly recommend you get a physical first and talk to your own doctor before you start any plan to lose weight, whether it be this one or one of the other millions of weight loss plans out there.

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