Bonnie Oliver
August 3rd, 2010
August 3rd, 2010
Bonnie Oliver
Weight at start: 259.1
Weight after second weigh in: 251.1
Weight after third weigh in: 248.9
Weight after fourth weigh in: 253.5
Weight after fifth weigh in: 258.4
Weight after sixth weigh in: 259.1
Weight current: 260.2
% Body fat at start: 50.2
% Body fat after second weight in: 50.4
% Body fat after third weigh in: 42.2
% Body fat after fourth weigh in: 48.8
% Body fat after fifth weigh in: 48.6
% Body fat after sixth weigh in: 49.5
% Body fat current: 52.5
% Body fat lost after second weigh in: plus 0.2
% Body Fat lost after third weigh in: 8.2
% Body Fat lost after fourth weigh in: plus 6.6
% Body Fat lost after fifth weigh in: .2
% Body Fat lost after sixth weigh in: +0.9
% Body Fat lost this month: +3.0
% Body fat lost total: +2.5
July 6th, 2010
Weight at start: 259.1
Weight after second weigh in: 251.1
Weight after third weigh in: 248.9
Weight after fourth weigh in: 253.5
Weight after fifth weigh in: 258.4
Weight current: 259.1
% Body fat at start: 50.2
% Body fat after second weight in: 50.4
% Body fat after third weigh in: 42.2
% Body fat after fourth weigh in: 48.8
% Body fat after fifth weigh in: 48.6
% Body fat current: 49.5
% Body fat lost after second weigh in: plus 0.2
% Body Fat lost after third weigh in: 8.2
% Body Fat lost after fourth weigh in: plus 6.6
% Body Fat lost after fifth weigh in: .2
% Body Fat lost this month: +0.9
% Body fat lost total: 0.7
July 5th, 2010
This month has been a challenge. I did accomplish some of my goals that I wanted to accomplish at the end of the program. I wanted to be able to do 10 miles on the eliptical machine. I have done this 4 times in the last 3 weeks. It takes me 1 hour and 50 minues to do the 10 miles. I am very proud of this. My goal is to lose 45 more pounds and to complete a 7K. I can run 2 miles on the tread mill without stopping. When I started I could run 1 mile. I can ride my road bike at a steady 18 mile pace for 30 mph, which includes some hill climbing. The next two months I will be working with Epic cycle to improve my road bike speed to 20 mph for a 50-70 mile run. My goal is to do a 50 mile ride in December and eventually a 100 mile run in February.
I am stronger and more toned; many people think I have lost more weight than I have. My legs and arms are definitely more toned. I am developing more muscle definition in the legs and this I am very proud of.
Kendall, my trainer at NTC, has been great. I can now do exercises that I couldn’t do because I didn’t have the strength in my core to accomplish. I will continue to work with her in the future. This month we worked on strength and I worked on endurance. I accomplished both. I know have a strong foundation to do what is needed to accomplish my future weight goal.
I didn’t make my weight goal but I did benefit greatly from the program. I will continue to work hard and my weight goal will come true. I must take it slower and work a little harder because my body is quite fit inspite of the need to lose more weight. Its been a challenge that has awakened my desire to do better and to learn more about exercise psyciology.
I give a special thanks to the magazine and NTC for its help.
June 1st, 2010
Weight at start: 259.1
Weight after second weigh in: 251.1
Weight after third weigh in: 248.9
Weight after fourth weigh in: 253.5
Weight current: 258.4
% Body fat at start: 50.2
% Body fat after second weight in: 50.4
% Body fat after third weigh in: 42.2
% Body fat after fourth weigh in: 48.8
% Body fat current: 48.6
% Body fat lost after second weigh in: plus 0.2
% Body Fat lost after third weigh in: 8.2
% Body Fat lost after fourth weigh in: plus 6.6
% Body Fat lost this month: .2
% Body fat lost total: 1.6
June 1st, 2010
This last week went well for me in terms of training and exercising. I meet my exercise goal and in most cases superceded the goal. I will slow down a little more this week; I don’t want to overtrain. My cardio sessions has went well, but I am now doing my cardio at a lower intensity level to get the body to tap into its fat stores instead of carbs. It will take about 2 more weeks to see good results. I am happy with the workout program even though it has been challenging this week. I challenged myself and did a low intensity workout on the elipitical for 6 miles doing a level 3. It took me 79 minutes to complete the cardio session. The burn was too great so I will have to reduce it a bit but the heart rate zone was right on between 120-130 beats per minute. This is my fat burning zone according to the fat max test I took at NTC. I am interested to see what the results for weight loss look like in a couple of weeks.
Kyndall my trainer has been great; she has kept me on track and has given me different weight training programs to hold my interest. I do have a little tendinitis in my risks. I believe it develop because of pulling on the elipitical and doing push ups on the weight bar. I am using risk straps and that helps a lot.
I will need to be the first person to weight in on Tuesday, because I have to teach a class on Tuesday night. So, I will leave from the weight in for work. I will be there around 3:45 pm so I can go first. Thanks for your help and I will see you all on Tuesday in Fruitland.
kindly,
Bonnie Oliver
May 25th, 2010
My frustration level was quite hight this month and I had to go back to the drawing board to come up with a better plan that will hopefully help me accomplish my wieght loss goal. I think I have a feasible plan; I have picked myself up and dusked myself off and I am giving it another try. Nothing beats failure but trying again and learning from it. I have done both of these and I am excited to see what the next 4 weeks will bring about.
This month has been one of discovery. I was quite puzzled as to why I wasn’t getting the weight loss results I wanted and thank God NTC and their experts were willing to help solve a piece of the puzzle. I went through a series of tests to test my fat burning zone and resting metabolism rate. This helped me to get a more accurate picture of how many caloris to consume. It was also very helpful providing the needed information to develop a more effective exercise program. I have been doing the new exercise routine for 2 weeks. It is not as intensive as the previouse one but I am burning almost the same amount of calories.
I spoke to two other exercise psysiologist outside of NTC and one at NTC to come up with a feasible exercise program. I am amazed at how helpful these individuals have been to me. They knew right away what was going on and have suggested a way to fix the problem. In essence, my body was burning carbohydrates instead of fats because of the intensity and type of exercise I was doing, yet; my diet was not compatible with the exercise level. I was not eating right foods at the right time nor was I eating enought calories to support the exercise intensity level. I needed to eat for the exercises I was doing. So the solution was to reduce the intensity of the exercise and the duration to no more than 1 hour 20 minutes of cardio 5-6 days a week and 1 hour of wieght training 3 days a week. This should give the body a chance to adjust. It will take about 4-6 weeks to see some result. The objective is to get the body to burn fat not carbs. I was given an exercise routine that includes walking, biking and elipitical (only at level 4). My goal is to keep my heart rate between 120-130 calories as much as possible.
I find the new exercise rountine a little boring, but I excited to see what will happen in the long run. I was told to take it slow and allow the body to adapt and not think its going to have to work a long period of time at an extremely high level. Too much high intensity exercise can and will eventually exhaust the body. So, I will see how this works and we will find out in 4 weeks.
Week 3 & 4
Kyndall my trainer has been great; she has done a great job at making me sore. She has been working on the calfs of the legs and mid-section and I feel it physically. This is a good sign. I can now do 15-20 of the lift your body by your shoulders to do stomach muscle exercises. When I first started the program; I couldn’t lift my weight with my upper body shoulders only. This is a major hurdle for me; I have always wanted use the machine but thought I would never develop the muscle strenght to do so. I have toned up a lot. Everyone in the gym thinks I have losted a lot of weight but I have not; I more toned than before. This is a wonderful benefit of the program.
I am also very grateful NTC and the magazine for allowing me the opportunity to partiscipate in the program. I didn’t accomplish the weight loss goal I wanted to, but I did learn some very important lessons. The new testing I under went and the knowledge that I got from the program will assist me in accomplishing my goal. By blindly increasing my exercise intensity, I was working against my own goals and didn’t know it. I caused the body to stall and by not eating enought calories, I made things worst. I have learned that you must eat for the activity you are doing and that everybody body burns a little different. Thank goodness I am in the program because this will help me a lot. Lets see what happens in June.
kindly,
Bonnie Oliver
Dr. Oliver
April 29th, 2010
This month has been a challenge. Kendall has done a great job at challenging my muscles and I have been a little more sore than normal in the leg muscles due to the heavier program.
I did take a 8 day break from most physical activties except for Kendall’s workout and I have changed my cardio routine to more low intensity. I did the resting metabolic rate (RMR) test and the fat max test to see at what heart beat range was I burning the most calories. It turns out that my RMR is 1630 and I burn the most fat between 120-130 beats. My body was behaving like an endurance athelete after looking at the test results for the fat max test. I need to do lower intensity exercises to get results I want ( 50/50 mix of low/ moderate intensity). I also must consume more calories. After talking to two exercise physiologist and a sport nutritionist, they are all saying that I was not consuming enought calories and put the body into a stress state where it will not lose. I was advised to slow down on the exercise for a week and to adjust my calorie to 1800 at a minimum a day. This is needed because I was burning between 2900-3200 calories a day but only consuming between 1200-1300 calories. This calorie deficit was too large and placed too much stress on the body. The body will behave as thought it is starving and not lose weight but might actually gain weight. My white blood cell count was a bit low also, which is inducive to over exercising.
I have learned a valuable lesson here; I have been exercising religiously, but I failed in the type of exercise and the nutrition end. If the two don’t complement each other, the reults will not come forward. I will try the new techniques and see what happens. I just started it Tuesday. I am hoping my metabolism will adjust and function properly once I do what needs to be done.
April 29th, 2010
Weight at start: 259.1
Weight after second weigh in: 251.1
Weight after third weigh in: 248.9
Weight current: 253.5
% Body fat at start: 50.2
% Body fat after second weight in: 50.4
% Body fat after third weigh in: 42.2
% Body fat current: 48.8
% Body fat lost after second weigh in: plus 0.2
% Body Fat lost after third weigh in: 8.2
% Body Fat lost this month: plus 6.6
% Body fat lost total: 1.4
April 7th, 2010
I am trying to figure out why I gained weight this month. I will work with Lori my nutritionist to see what went wrong. I have been following my exercise routine religiously and watching my diet. I cheated once with a burger king grilled chicken sandwich but I only ate one piece of bread instead of two and took the mayo off of the sandwich. I believe that my body has become accustomed to my exercise rountine. I think I am kicking into carbohydrate buring mode too fast. I think my body is trained as an endurance athelete, because I have been doing high endurance exercise for about 2 years now and it might have adapted. I will have a VO2 MAX test done this week to verify this. I am stronger and running faster, but the weight is not comming off.
I did switch my exercise routine to more low intensity cardio hoping this would reduce the wasting away of muscle mass. I loss 10 pounds of muscle when I began running. I need to find the correct combination of exercise training for me to make my goal of at least 30 pounds for the 6 month period. Orginally, I wanted 60 but I know that it is not feasible. I will try to do better next month.
My trainer Kyndall has been great. She has tried different exercises and they have helped to improve my strength and flexibility. She also suggested that I speak with an exercise physologist to see how my body burns calories– that is the fat, protein and carbohydrate mix. I will speak to an exercise physiologist to see if he or she can solve the riddle. I am also reading a lot of exercise books and training books to see if I can solve the puzzle. The VO2 MAX test will provide some important information for me.
I am exercising on a scheduled basis and according to my metabolism monitor I am burining on average 2700-3300 calories 4-5 days a week. My diet is not one of over indulgence so I am at a loss, but I will not give up on this quest. The first goal is to figure out what is happening. I will try to use the experts at NTC to help me figure out what is going on and then figure out what to do on a physical basis and have Lori help me on the nutrition side.
We will see what happens next month.
Dr. Oliver
March 29th, 2010
Weight at start: 259.1
Weight after second weigh in: 251.1
Weight current: 248.9
% Body fat at start: 50.2
% Body fat after second weight in: 50.4
% Body fat current: 42.2
% Body fat lost after second weigh in: plus 0.2
% Body Fat lost this month: 8.2
% Body fat lost total: plus 8.0
Loading ...
