Metabolic Testing

I decided to get Metabolic Testing done, to figure out what my body burns in calories on a daily basis.

It all started with the notion of me trying to cross something off my bucket list.

A Bikini Competition

Women’s Bikini-Fitness :ourdisc-wombodfit-01This category has been introduced in 2011 and is aimed at women who keep their
body in shape and eat healthy. Overall body lines, balance and proportions, body
tone and healthy appearance are taken into consideration. High-intensity weight
training and hard, lean muscles are not necessary. The emphasis is on a well-shaped, fit, healthy and attractive appearance, similar to that of models.
Competitors are assessed in two rounds, wearing a two-piece bikini and high-heels.
In both rounds, quarter-turns, including front, back and both sides stance, are
performed. As well, the final round begins with “I-walking”, which gives each
competitor a chance to present her body and her charm on the move. This
competition started with one open class and – due to the extreme popularity –
expanded to eight body-height categories nowadays: 158 cm, 160 cm, 162 cm, 164 cm, 166 cm, 169
cm, 172 cm and over 172 cm.Bikini-Fitness photo: Amateur Olympia winner Maria PAULETE ARANGUREN (Spain).

With this in mind I went to talk with a Sports Nutritionist to figure out what my calories should be for bulking (increasing calories and weight training for gaining muscle) and cutting (decreasing calories for leaning out).

Since I had bariatric surgery, my requirements and metabolism is completely different than someone who did not undergo weight loss surgery. She was able to look at my food journal and said it looks good and I shouldn’t change anything in my eating, but since she had no idea what my body would be burning on a day to day basis, she was not able to put a plan together for me to help with bulking or cutting. There was no base rate to go off. So she asked me to have my metabolic testing done to see what my body burns daily just by keeping myself alive and daily activities.

Last week, after coming back from our cruise (yup I gained 5lbs) I went to have my Metabolic Testing done at our Local Army Wellness Center.

But first:

What is Metabolic Testing?

Metabolic tests measure the rate at which your body burns calories during different activities. During a typical assessment at your health club, a qualified trainer will measure your resting metabolic rate (RMR) and your metabolic rate during various intensities of exercise. In most cases, the numbers are then assembled into a personalized exercise program tailored to improve your specific metabolic profile and help you to lose weight.

For this test I was asked to be fasting for a minimum of 5 hours prior to the test, No make up or lotions on the upper torso.

I had to answer a few questions about my activity levels, exercise habits and daily routines, and was categorized at  “Sedentary” because I sit in front of the computer for most of my day, even if I go on my 3 mile runs 5 days a week. Most time is spend sitting.

Then I was weighed, and asked to lay on the bed and Johnathan placed a mask over my face and made sure to remind me NOT to fall asleep during the 15 minute test. Just lay there…. and breathe… So boring, but it was manageable.

After the machine was done testing (You breathe normal for 15 minutes while your oxygen consumption is measured) I got my partial result.

My RMR was 1144. That means, by just laying there, breathing, my body is burning on a daily average 1144 calories just to keep me alive.

For me to be able to receive the full result, I had to attend a Upping Your Metabolism Class, which I did yesterday.

My results, where he calculated my sedentary lifestyle (sitting in front of the computer most of the day) and my at this time very slow paced 2-3 mile daily walks (since I had just a scar revision surgery) and NO other exercise we came to a minimum total of calories I should be consuming to maintain my weight and what I needed to do to lose weight.

He identified my metabolism as slow and in the little chart to the right you can see the breakdown of calories.

RMR 1144

Lifestyle (sitting during most of the day) 344

Exercise 7 days a week at a very slow pace 200

Brings the total of calories I should be consuming to maintain at 1688

to lose weight at about 0.5lbs a week I should be consuming 1438 calories a day, no more, no less.

Now the calories will increase with activity, if I burn more calories with exercise, the numbers change. Let’s say I add in a Jillian Michael’s 30 minute workout everyday and my exercise calories burned go from 200 calories average to 300 or 400 calories average, I would adjust those but still subtract the 250 calories for a weight loss. Does that make sense?

So Friday, I will go back in for another Bod Pod appointment to see what my current Bodyfat Percentage is (last time this was done back in September and I weighed 132lbs with a 23.4% BF) As you can see, I have since gained a few pounds and I am currently at 143lbs. Once I have all my current results I am scheduling a follow up appointment with the Sports Nutritionist and we will go from there.

 

BodPod

As you all know, I have lost 100lbs since starting my weight loss journey. After getting the Gastric Sleeve on August 26th 2015 I have used my tool to transform my body, and mind to be the healthiest version of myself.

I have struggled for years after always being the chubby one to become healthier and for a while exercise and eating I was doing just that. Then, I grew up, started working, partying and hanging out with friends drinking and dancing every weekend and I slowly started gaining again.

At the time I met hubby, I weighed in at 180lbs. Not my highest, but certainly pretty chubby.

Fast forward 2 pregnancies, 2 parents that past away, living in a country that was totally new to me without family and my familiar friends and I started ballooning.

At first I blamed it on the new way of eating here in the states, but that was one excuse after another. The kids… grew up and when my oldest graduated, I knew I had to get back in shape and wasn’t able to blame not having time because I had to take care of my babies as not working out.

I had done it before I could do it again. but after so many years of yoyoing, the doctors said we should try something else. So I had my surgery and I am so grateful they “talked” me into it.

I don’t have a Body fat percentage to go off from when I was at my highest, but I know it was HIGH.

Almost 2 years later, many miles of running and a tummy tuck and I am finally starting to see what I always knew was there. There might be a thigh lift still coming and maybe a boob lift, but other than that, I am planning on filling out everything else with pure muscle.

I was happy when I tested with my handheld Omron Bodyfat Analyzer at 21%, which according to the American College of Sports Medicine I fell into the good category for my age. But I wanted to see if this truly was my correct Bodyfat percentage. 21% just sounded too good to be true.

So I scheduled a Body Composition Analysis. The Bod Pod Assessment was pretty easy.

Prep was as follows:

  • No food (including gum, candy, mints), drink, tobacco, caffeine, or over the counter medications (including vitamins and supplements) for2 hours prior to testing.
  •  No physical activity 2 hours prior to testing
  • Appropriate attire:

Men:

  • Form fitting speedo or other lycra/spandex type swim suit
  • Single layer compression shorts
  • No jewelry

Women:

  • Form fitting speedo or other lycra/spandex type swim suit
  • Single layer compression shorts, no padding
  • Single layer no padding or underwire sports bra
  • No jewelry

I had to fill out a health questionnaire asking about my current exercise habits and any limitations.

After filling out my paper work she brought me into the exam rooms and

  • took my blood pressure reading
  • measured my waist
  • and weighed me in.

Then she had me dress down to my testing attire and put my hair into a swim cap.

I was feeling quite fancy!

She got the bod pod ready by doing calibrations and then it was my time to step in and get tested.

The first test was about 50 seconds, she then opened the pod and checked on me, to make sure I was ok. I felt a bit of pressure in my ears during the test, kinda if you are in an airplane, but it certainly didn’t’ hurt, then one more test and it was done.

I was able to get dressed and we went over the immediate results the bod pod gave me.

NOT BAD!!!! So the at home was a little off, which was too be expected since it only measures the upper half of your body with electric current, going in one hand through the upper body out the other hand. I carry most of my excess weight (and always have) in my belly and thighs.

So according to the chart I am in good fitness condition (and I am shooting for the excellent)

I have 31lbs of body fat and 101lbs of lean mass!!!! That sounds way better than 23% Body fat!!!

 

I am now scheduled for a Fitness Assessment (Aerobic Fitness (VO2 sub-maximal testing), Muscular Fitness (grip strength/back strength assessments), and Flexibility. Results of Fitness assessment are utilized for individual exercise prescription.)

Where they will measure my hear rate and get an idea of what my lung capacity ect are and over all fitness level to help me prepare a Strength training routine to build that muscle I want. I am soo excited!

It’s not until July 11th, but I am ready for it.

Starting my exercise journey

At first I got a membership to a local fitness center and began heart rate training on the treadmill.

 After a few months of training on a treadmill and running a few 5ks and my first 10k I progressed to the next big goal of mine to complete a 1/2 marathon.

I followed the beginner half marathon schedule I found on PopSugar, and I was on my way to the half marathon.

I didn’t want to sit there and have a chance to back out, so I signed myself up and paid the entry fee for our 13.1 Alamo in March of 2016. From there I decided I like running outside better than running on the treadmill and I cancelled my gym membership.

Now, that I have lost all the weight that I needed to, I am still running outside weather permitting 3 times a week and I want to start a strength training regimen. I bought Kettle bells and we already have a bench and some small free weights.

3 month Body fat update BODPOD

Not much change, but change!

So to remind you and to refresh your memory,

my initial Bodyfat and composition appointment was on 6-20-17.

 I weighed 131.58lbs

 23.4% Body Fat

 100.8lbs Fat Free Mass

 30.784lbs of Fat Mass

 28.75 inches Waist Girth

my second weigh-in and measurements were done on 9-14-17.

I weighed 131.75lbs (↑ up 0.17lbs in overall weight)

23.3% Body fat (↓ down 0.1%)

100.9lbs Fat Free Mass (↑ 0.1lbs of lean mass)

30.754lbs of Fat Mass (↓ 0.03lbs of fat mass)

27 inches Waist Girth (↓ 1.75 inches off my waist)

As I said before, there is not much change, but there IS change!

I am happy and excited to say that after 3 months of stretching my flexibility in SIT AND REACH also improved by from 11.3 inches to 13.25 inches!

That still blows my mind I can reach 1.95 inches further than I did 3 months ago!

So, even if you don’t see an active change in your body or weight, keep working at it, because it IS changing.

I have been doing some Camp Gladiator workouts 3 days a week for the last 4 weeks and I really love them. She has us going 1 hour straight hardly any rest in between and we are tired and soaked in sweat when we get done. I just wish we could afford for me to continue these workouts, but since we are on a one-income budget, I am not able to continue. Now if they have another one of those great $9 a month unlimited workout deals… I will sign up for that again.

In the meantime, I will try and re create these workouts at home.

Now here for some news that I have not given yall yet!

💥 I am scheduled to have the last 2 plastic surgeries to complete my transformation! 💖

😍 a inner thigh lift 😍 and a breast lift in December. The day before my 43rd birthday!😜

Mini Strawberry Cheesecakes

The recipes is from Paula Deens kitchen, modified to make sugar free by using splenda instead of sugar and splenda in the home made pie filling. (recipe to follow soon) You could also omit the vanilla wafers if you wanted to.

 

Mini Strawberry Cheesecakes

Mini Strawberry Cheesecakes

Ingredients

  • 12 vanilla wafers (like Nilla Wafers)
  • 2 eggs
  • 1 teaspoon pure vanilla extract
  • 1 cup splenda
  • 2 (8-ounce) fat free packages cream cheese, softened
  • sugar free pie filling of your choice

Instructions

  1. Preheat oven to 350 degrees F. Place a paper cupcake liner in each cup of a muffin pan.
  2. Beat cream cheese with an electric mixer until fluffy.
  3. Add splenda and vanilla, beating well.
  4. Add eggs, one at a time, beating well after each addition.
  5. Place a vanilla wafer, flat side down, in each muffin cup.
  6. Spoon cream cheese mixture over wafers.
  7. Bake for 20 minutes.
  8. Allow tarts to cool completely.
  9. Serve with cherry filling on top, or pie filling of your choice.

Notes

I used my home made sugar free Strawberry pie filling in these babies!

http://jdworld.net/blog/minicheesecakes/