Exercise Intensity

No pain no gain. Right? Actually it's wrong! Maybe for sports like power lifting or football practice it's the right adage , but in exercising for weight-loss all you need is moderate intensity exercise. Walking, jogging, biking, swimming, and hiking are good examples. A good rule of thumb is that if you can carry on a conversation while doing these activities, you're probably exercising at the proper intensity for weight loss. Of course you need to watch your heart-rate and make sure it is fast enough, as well And the exercise also need to be done for a long period of time and for several days a week, for example five. And your body has different pathways for metabolizing fat or sugar. Moderate level exercise uses the fat metabolism pathway, while if you exercise at too high of an intensity, you will only be burning sugar and not fat. So unfortunately the saying will have to be re-written: "Pain? Then no gain!"

This week Bill weighed 243 pounds, a loss of two pounds. Rhonda also lost two pounds, weighing 236 pounds. This is the first time they have both lost at least two pounds in two connsecutive weeks!

Here are their set point scores:

Rhonda: (S) 94 (S) 98 (M) 81 (T) 100 (W) 94 (T) 94 (F) on track for 100

Bill: (S) 94 (S) 100 (M) 100 (T) 100 (W) 100 (T) 100 (F) on track for 100