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Bumping up the Exercise & Creating a Calorie Deficit

This week has been a pretty killer week for me. But man this morning me and the alarm on my cell phone were having a love hate relationship. I knew when I got home from the gym yesterday afternoon that my body was a little upset with me. Unlike a normal week were I work out Monday-Friday and take off Saturday and Sunday, I knew that the surgery is just around the corner and I wanted to get every shred of exercise I could in. The Doctor told me not to exercise the day before surgery (Monday) so I decided to take off one day during the middle of the week and then work out every other day.

All day yesterday my body was going HEY! IT’S SATURDAY! IT’S MY DAY OFF! COME ON STOP THAT!

But, just like I yell at my body when it tries to convince me that I am hungry and that I JUST HAVE TO HAVE SOME FOOD… I just yelled at it yesterday and told it to suck it up and take it.

I went to bed last night at about 9:00pm, an unheard of time for this consistent night owl. But my body was screaming for some rest and I was willing to oblige, of course I sent an alarm for midnight to get me up for my late night swim. Midnight came and went, 1:00am came and went, and finally at 2:00am this morning I forced myself out of bed and forced myself to get up and head to the gym. I was so late that I missed my friend Janet who wasn’t even supposed to swim tonight and went in just to see me, and I felt so bad, but I still got my ass in the pool and swam a half a mile.

Now, you’re probably thinking that I was being a lazy wimp right? Having to force myself to get up and exercise like that, but on the contrary, I’ve worked my little ass off this week. The last time that we talked about my exercise routine was back in August. Well it’s changed quite a bit since then. Let me show outline what my typical exercise week as been for the majority of September and October.

Monday – Friday

  • Treadmill 65 min – Speed from 2.7-3.0 in 20 min intervals + Cool down = 3 miles
  • Swimming 60 min – 20 laps = Just over .50 miles

Saturday/Sunday – Off Days

According to HeatlhStatus.com and their Calories Burned Calculator which claims to be the most accurate on the internet, walking 3 miles in 65 minutes is burning 538 calories for me. Swimming for 60 minutes at a moderate speed is burning 925 calories for me for a grand total of 1462 calories a day.

Now this last week I got a little crazy, a couple of things changed; first someone mentioned to me that at some point I should consider walking a 5k. I laughed and told them I had a ways to go before I could do that. Then I looked up the distance of a 5k on the internet and guess what! A 5k is only 3.1 miles! So now I added an extra .1 miles to my walking time just so that I can say I walk a 5k five days a week!

Also for some reason I got a bug up my butt this week and decided to prove to myself that I could swim an entire mile. Now some of this came from the fact that I split my exercise up during the day again and I am doing my walking first thing when I get up and then swimming at night, so I have a bit more energy at night in the pool than I did when I had just walked 3 miles before getting in. But here is a breakdown of this week’s workout.

Monday

  • Treadmill 65 min – Speed from 2.7-3.0 in 20 min intervals + Cool down = 3 miles
  • Swimming 60 min – 20 laps = Just over .50 miles

Tuesday – Thursday – Friday

  • Treadmill 65 min – Speed from 2.7-3.0 in 20 min intervals + Cool down = 3.1 miles
  • Swimming 60 min – 35 laps = 1 Mile

Wednesday – Off Day

Saturday

  • Treadmill 65 min – Speed from 2.7-3.0 in 20 min intervals + Cool down = 3.1 miles
  • Swimming 60 min – 20 laps = Just over .50 miles

Sunday

  • Treadmill 65 min – Speed from 2.7-3.0 in 20 min intervals + Cool down = 3.1 miles
  • Swimming 60 min – 35 laps = 1 Mile

So on the days when I swam a mile I burned 1849 Calories swimming instead of 925 for a daily total with the walking of 2386 Calories.

With my current diet I am taking in about 900 Calories a day, and according to the Mifflin Equation, with an activity level of Mostly Seated with Some Movement, at my weight I burn 2225 Calories per day. That’s a grand total of 4611 Calories a day with puts me at -3700 or so after the 900 Calories I am taking in. At this rate I should be losing almost 1lb a day! Woot Woot! Can’t wait to see where I am at when I weigh in Tuesday morning.

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Author of Desperately Seeking Slender
Jaime "Pandora" Williams

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