ROWING GETS MY HEART GOING!

So I strapped on the heart rate monitor again today and within 2 minutes on the rowing machine I had entered my target heart rate zone. What a difference! I rowed for 25 minutes at an average rate of 110 versus an average rate of 88 on the Nu Step in my previous workout.

I am hoping that using this tool, I will make my work outs more effective for my fat loss. I am still hovering at the same weight. I have been good about my calories, so the only other thing I can blame my plateau on is the fact that I had a very tasty Mojito on Sunday at my sister's house. I know better...alcohol slows the metabolism - up to four days according to someone on some TV show! But I was not able to confirm that anywhere in an Internet search. (Research shows it is several hours per drink, depending on what it is.)

Plateaus happen. I am on one. I think I have found a way to kick things up and I am just going to savor the memory of that Mojito and get on with it!

WORKOUT AND REST

After the aerobics class yesterday I asked the instructor about this knee pain I have been having. We ran through what I have been doing and her thought was that I either did something out of alignment on the machines or I need a rest. She asked what my schedule has been and got a bit wide eyed and said I need to rest.

So today, I rest. I think that the combination of not seeing the scale going down and feeling like it was time to up my work out efforts got me a little, shall we say, over eager?

I will also admit that is is the influence of a TV show I have never actually watched. The Biggest Loser. I don't know the diet, I don't know the exercise or what all else they do - just that they manage to lose LOT'S of weight in a few months. So, of course, I want to do that.

I also read that the process of building muscle - which we know burns more calories, which is a good thing - requires time to replace the broken down proteins and energy stores. If muscles are not given enough time to recover, they become leaner, which means the metabolism is actually lowered. So this can lead to those dreaded weight loss plateaus that need more exercise or fewer calories to shake things up.

So - lesson learned. Mix things up. Take time to rest after a hard work out. Keep the quality protein in the daily food intake. Drink lots of water and get 8 hours of sleep. All of these things contribute to maximum recovery and metabolism.

HOLDING STEADY

My weight is holding steady. I have purchased some new foods which I think will be more satisfying and help keep my calories lower.

I saw an interesting story about weight loss and the slower metabolism which takes over at my age.

First was to add intervals to workouts - which I realize I had been doing in the past, but have let down on in my efforts to up my resistance. So I will concentrate on adding the intervals back.

Go slow on the weight lifting to break down more muscle fiber which then takes more energy to rebuild.

Take fish oil. Makes me nauseous, but I do.

Drink ice water! Weird - but I already do. It is supposed to increase metabolism to warm it to body temp.

Eat breakfast which I do.

Drink coffee - I drink tea. But it is about the caffeine. Also drink green tea, which I have now added to my iced tea pitcher.

Protein at lunch. Eat salmon. Duh.

Don't drink alcohol - it slows metabolism for 72 hours. Damn.