Restarting KISS way

[Aldethar]

I am unsure how often I have restarted exercise already, and it has been an ongoing issue for a good number of years. Every time I start, I overthink things, become unhappy with the progress, and stop instead of simply keeping it simple and continuing from there.

So I would like to change that this time around. As the title suggests, I want to restart the KISS way (“Keep It Simple, Stupid”).

I have started with two programs so far, along with swimming in the evenings and a moderate diet. However, I want to keep it that way until at least the first program is done, and then reevaluate the situation.

So here goes my diary for day one:

Foundation Day 1 - Done
Arms of Steal seated edition Day 1 - Done

For stretches I do the following program:

It has 30 seconds on each side for the following
Lumbar rotation
Supine hamstring
Piriformis
Hip Flexor
Kneeling hamstring
Upper back rotation
Childs pose

I know that there is still a lot other ones, but for this program, KISS

I will be doing the program Monday to Friday and would therefor take 6 weeks.




For my diet I have a shake in the morning with 200grams berries and protein powder and for midday a protein shake with a banana and a teaspoon of peanut butter.

At the moment i weight 120 KGs and I am tempted of not weighting myself till those 6 weeks are up.

 

[aku-chan]

Good luck!

 

[LiteraryMatcha]

 

[NightWolf714]

Welcome back!

 

[Aldethar]

Welcome back!

Thank you

 

[Aldethar]

So as luck would have it I got the flu and bronchitis shortly after my last post.

However I am up again and immediately started up again but redid day 1 again.

It felt a bit easier than last week so I think my body was already feeling the illness.

During the exercises I was thinking that it was to easy and maybe change and simply said to myself to keep it simple. In 4 months when you are doing level 3 programs you will wish you could take it easy.

Also going to the gym later to do a swim and will be able to tell you my exact weight

 

[Aldethar]

So I couldnt find my swim cap and did not end up going to the gym. I did find it this morning, strangely enough in EXACTLY the place I looked yesterday. So the universe is telling me something.

The weight on my scale at home is 120.4 kgs but will update once I was at the gym.


Day 2

Foundation Day 2 - Done
Arms of Steal seated edition Day 2 - Done
No stretches as I had to get to work.

Total workout duration: 13h54
Total calories: 128kcal
Average HR: 123
Max HR: 144

The workout was good, however I need to start to actively think of slowing down

 

[Aldethar]

Yesterdays swim was good.
Total workout duration: 21:02
Total calories: 238kcal
Average HR: 113
I would say 90% of the time I was in the fat loss heart rate zone.


Day 3

Foundation Day 3 - Done - however my mind is so all over he show that I lost count all the time, so ended up doing 3 sets for 2 minutes each.
Arms of Steal seated edition Day 3 - Done

Did some stretches, not the full program but the ones I needed
Total workout duration: 16:16
Total calories: 123kcal
Average HR: 98
Max HR: 120.

I also did it a bit slower than monday as I was still tired from the swim. Something I need to watch out for

 

[Aldethar]

Today was one of those days that I didnt feel like doing exercises. I was demotivated as I ate way to much food (and sweets) yesterday, but in the end I got up and did them anyway, thinking that keeping it up outweighs any setback like eating to much, or once again stopping

Day 4

Foundation Day 4 - Done -
Arms of Steal seated edition Day 4 - Done


Total workout duration: 13:05
Total calories: 125kcal
Average HR: 126
Max HR: 157.

 

[graoumia]

Congrats for going on !

 

[Aldethar]

Today was a bit of a slower day. Sinus acted up so I got out of breath fast. But I really want to get into the groove of doing some exercises, even if it is a slow day.

Day 5

Foundation Day 5 - Done -however only 4 of the 7 reps so level 1.5
Arms of Steal seated edition Day 5 - Done


Total workout duration: 13:59
Total calories: 107kcal
Average HR: 99
Max HR: 123

 

[Aldethar]

So I realized, once again, that most of the issues in my life stem from my inability to curb my cravings and eating way to much junk food and sweets.

Therefore I want to make gradual changes. One I started today is to switch my coffee for rooibos tea as coffee give me heartburn.

Day 6

Foundation Day 6 - Done
Arms of Steal seated edition Day 6 - Done


Total workout duration: 14:38
Total calories: 143kcal
Average HR: 121
Max HR: 143

 

[LiteraryMatcha]

So I realized, once again, that most of the issues in my life stem from my inability to curb my cravings and eating way to much junk food and sweets.

I understand this and it really hits home. For most of my life I had the same issue.
If I may, I genuinely recommend doing 1 to 5 minutes meditation daily. I noticed massive improvements in impulse control and persistence after a month or so of meditating.

If you want, I could give you a few reframing ideas to help you when you get an active craving. Otherwise, I hope you manage to get it under control with the strategies you choose.

Rooibos tea is delicious too.

Have a good one.

 

[NightWolf714]

I, too, massively struggle with this.

The advice my mate gave was if I want something, to hold on it for a few minutes. If I still want it, it's okay to get. But if it's a passing impulse, it's probably gone by then.

I also find some luck in making junk food harder to get to. Like I'll sometimes store chips higher up where it's harder to reach. And make healthier snacks easier to grab. Weaponizing my laziness to eat healthier.

 

[Aldethar]

Foundation Day 7 - Done
Arms of Steal seated edition Day 7 - Done - my shoulders also had a nice burn


Total workout duration: 18:47
Total calories: 154kcal
Average HR: 107
Max HR: 150

I have made an effort to actually slow down some of the movements, especially arms of steel. Hence my duration is longer but almost same calories burned. I will be attempting gym tomorrow again.

Thank you @LiteraryMatcha and @NightWolf714

The rooibos seems to be helping.

There are a few things I want to try as well.

1. Always have carrots ready. I love them and their sweetness should push away any cravings
2. Make a chart that I can see every morning (so most likely a print out) where I mark how many calories I burned during exercises, and then use a red pen to mark up if I had sweets or junk food, so I can physically see what impact it is making
3. Make the same chart for budget against the thing I am saving for.

 

[Aldethar]

Foundation Day 8- Done
Arms of Steal seated edition Day 8- Done


Total workout duration: 20:09
Total calories: 156kcal
Average HR: 98
Max HR: 132


Today I felt a bit lethargic so did the exercises a bit slower. Although my heartrate wasnt as high as other days, the exercises themselves where rather strenuous.


One of my longer goals is actually a cosplay I want (need) to do for next year. My partner has participated in the last 3 years and when asked what character I would go as, I gave a hypothetical answer that was somehow turned into a "I WILL go as that next year"

So for now my journey is as follows (training 5 days a week)

Finish level 1 programs - weeks 1-6
Do 1 level 2 program. most likely a longer cardio - weeks 7-12
Do 2 level 2 programs. Cardio and strength - weeks 13-18
Do 90 days of action - weeks 19-36

That is around 9 months of programs.

 

[Aldethar]

Yesterdays walk session was good. A nice and steady pace
Total workout duration: 25:43
Total calories: 190kcal
Average HR: 109
Max HR: 118


and this morning one was, but I did it a bit faster as it was cardio day

Foundation Day 9- Done
Arms of Steal seated edition Day 9- Done


Total workout duration: 16:18
Total calories: 151kcal
Average HR: 120
Max HR: 156

There is a very high chance I might actually do some of the exercises of the weekend

 

[Aldethar]

Yesterday I had a good steady swim. Enjoyed it a lot more than then walking the previous day, I had the same average HR throughout but it felt less strenuous

Total workout duration: 21:12
Total calories: 225kcal
Average HR: 109
Max HR: 125


Exercises for the day

Foundation Day 10- Done
Arms of Steal seated edition Day 10- Done


Total workout duration: 15:09
Total calories: 121kcal
Average HR: 110
Max HR: 143

I will most likely continue the program over the weekend, but will not beat myself up if I dont

 

[Aldethar]

I did indeed start doing exercises on a Saturday, was a good start to the morning

Foundation Day 11 - Done - only did till level 2 as my lower back started hurting
Arms of Steal seated edition Day 11 - Done


Total workout duration: 13:57
Total calories: 128kcal
Average HR: 123
Max HR: 154

 

[Aldethar]

Sunday I didnt do any execises as we had to do out monthly shopping, however I did manage to walk around 8000 steps, which I am happy about.

As for today
Foundation Day 12 - Done
Arms of Steal seated edition Day 12 - Done


Total workout duration: 15:08
Total calories: 118kcal
Average HR: 110
Max HR: 140

There is small chance that I will continue on my hobbies thread for cosplay to show the journey of my new one for those interested

 

[Aldethar]

Yesterday went for a very successful swim that I am really happy about
Total workout duration: 20:45
Total calories: 249kcal
Average HR: 133
Distance: 450m

This morning I had to rush a bit due to a client call. But finished all levels with just less break

Total workout duration: 12:30
Total calories: 108kcal
Average HR: 116
Max HR: 136

 

[Aldethar]

Yesterday I ended up not going to the gym. It was a long work day and I did exercise in the morning, so I was OK with that.


Day 14
Foundation Day 14 - Done
Arms of Steal seated edition Day 14 - Done.. after the 3rd exercise something came up that took me around 5 minutes and I had to sort. After that I was already cooled down so did not want to mess my body up and left the last exercis


Total workout duration: 22:15
Total calories: 202kcal
Average HR: 121
Max HR: 198 (although I believe this is a mistake, highest peak otherwise was 144.

There are 2 things I realised:
1. Having music that has the same ryhthm as the exercises is amazing. Doing cardio while listening to EDM really brought my routine up a level this morning

2. I realized I was looking at this whole diet thing the wrong way.

I kept focusing on how many extra calories I ate on a particular day, or even over a single week, whenever I had sweets. It never seemed that bad when viewed in isolation.

Then I looked at it from a different angle. I calculated how many extra calories those "cheat" days would add up to over the roughly 10 months I still have before the cosplay.

The result was a bit of a wake-up call.

At my current rate, those extra calories would add up to somewhere between 5 and 7 kg of body weight. When I compare that to my goal of losing 25 kg, it becomes pretty clear that I'm not just slowing my progress down a little. I'm potentially giving away a quarter of the weight loss I'm aiming for.

Put that way, it really feels like I'm sabotaging my own goal.

 

[Aldethar]

Today is a bit of a rough day.

I was contacted last night by the Director of the sales department and I have to redo a complete sale pitch as someone else that did it didnt to a good job. So today is a stressful and rushed day, and that meant no exercises and snacks to keep busy as the pitch is for tomorrow.


But will continue tomorrow. Pinky promise

 

[Aldethar]

As promised.

Even thought today is a repeat of yesterday I have done the exercises and I am happy

Day 15
Foundation Day 15 - Done
Arms of Steal seated edition Day 15 - Done


Total workout duration: 18:44
Total calories: 160kcal
Average HR: 112
Max HR: 163 (this one could be right as a good song was playing and I danced between sets)

This officially means that I am halfway through the program with pretty consistent training

 

[LiteraryMatcha]

This officially means that I am halfway through the program with pretty consistent training