Saturday, October 20, 2012
Body composition and fall ruminations
A couple of fall color pictures to start off this post. Fall is definitely waning here in the upper Midwest with the peak color now over for most deciduous trees except this beautiful maple and a small oak I found on a walk with these yahoos.
Update on my Live Well Program:
I am just about finished with Phase 1 of the Live Well Program at a local hospital. Last week I had another Bod Pod test, which analyzes my body composition for weight, lean mass and body fat. Since June I have lost 2.2 % of my body fat or 3.6 pounds of fat and increased my lean muscle mass by 4.4 pounds. In Live Well speak this is called remodeling. While a normal scale would suggest negligible weight loss, the Bod Pod indicates that I have remolded 8 pounds. This is encouraging to me. I think you all know that I trained all summer for the Venus de Miles ride in Colorado, which meant that I increased my daily calories to 1500, sometimes more depending on the length of my ride. According to my exercise physiologist it is very hard to lose weight (i.e. on the scale) when one is in training because of the added calories needed to sustain the exercise. My basal metabolic rate is 1070. Next week I will complete another series of tests (strength, stamina and stress), which will be used, along with my basal metabolic rate, to define a winter weight management and exercise program for me.
My basal metabolic rate (BMR) of 1070 means that I need only 1070 calories to sustain my daily life without much exercise. What I will try to nail down with my exercise physiologist is the optimal number of calories for weight loss. I am guessing that will be in the 1200 calorie range. While I still have about 35 pounds that I would like to lose, one of my goals for this year is to get out of the “obese” category. I am still over 10 pounds away from that goal. Not probably realistic that I can make it this year, but I will get as close as I can. The most important thing is that I am learning what works for my body. With 1070 as my BMR it does not take much to go over that amount in food consumption. For me just 200-300 calories extra a day will increase my weight. I always knew I gained weight easily, but now I understand more scientifically why it is so and why it is so hard for me to lose weight. I look forward to moving into phase 2 of the Live Well program.
On another note, I hardly exercised, meaning cycling, this past week. I picked up a chest virus that has made it hard for me to catch my breath while exercising. I hope to get in a short ride tomorrow.
Finally, our Minnesota Lynx women have struggled in the Finals to find their rhythm. We were so excited at the results of game 2:
Game 4 is Sunday at 7pm. All of us Lynx fans are rooting for another win which will bring the Series back to Minneapolis!
Have a great week. Thanks for stopping by. Stay strong and TTFN!