My Cardio Routine
Today marks the twelfth day of my weight loss journey, dedicated to cardiovascular workouts, allowing my muscles a break from resistance training. The best way to lose weight over time and maintain it is walking. Walking is the best form of weight loss and maintenance cardio because it is accessible, low-impact, and sustainable long-term. Unlike high-intensity workouts, walking is gentle on the joints, making it suitable for individuals of all fitness levels and ages. It can be easily incorporated into daily routines through dedicated sessions or by walking instead of driving for short trips.
Walking also promotes consistent calorie burn without the high risk of injury, which can disrupt fitness progress. It also helps reduce stress and mental well-being, further supporting a balanced lifestyle conducive to maintaining weight loss. The simplicity and adaptability of walking make it an ideal, lifelong exercise choice for achieving and sustaining weight loss goals. My cardio routine included:
- Treadmill Walk: One hour at 4 miles per hour.
- Stair Master: Five minutes.
- Rowing Machine: Five minutes.
Treadmill: Over the past 12 days, I’ve progressively increased my treadmill speed from 3.5 to 4 miles per hour. Moving forward, I plan to incorporate an elevation increase for further challenges and benefits.
Stairmaster and Rowing Machine: While the durations are currently short, I aim to gradually increase the time I spend on these machines to enhance my cardiovascular endurance.
Dietary Adjustments
My diet consists of a controlled 1300 calories daily, focusing on hydration and balanced nutrition. Here’s a snapshot of my daily intake:
- Calories: 1300
- Water: 8 cups
- Additional Fluids: Protein shakes, vegetables, and fruits.
To ensure precision in my calorie intake, I’ve started using a scale alongside measuring cups to weigh my food. This has provided a more accurate account of my consumption, helping me stay on track with my weight loss goals. Calorie counting works when you can count the calories correctly. Two things that prevent you from counting calories correctly are incorrect serving sizes and nutritional labels. I always eat less than my 1500 calories to allow for incorrect nutritional labels and me not getting the serving size right.
Sleep and Breathing Techniques
Ensuring adequate sleep is crucial for recovery and overall health. My current sleep schedule is:
- Bedtime: 7:30 PM
- Sleep Time: 8:00 PM
- Wake Up: 6:00 AM
I’ve also begun using mouth tape to encourage nasal breathing during sleep. Nasal breathing increases nitric oxide production, which has numerous health benefits.
The Benefits of Nitric Oxide
Nitric oxide (NO) plays a vital role in various physiological processes, including:
- Vasodilation: NO helps widen blood vessels, improve blood flow, and reduce blood pressure.
- Enhanced Exercise Performance: Improved blood flow enhances oxygen delivery to muscles, boosting endurance and performance.
- Immune Function: NO supports immune defense mechanisms.
- Cognitive Function: Enhanced blood flow to the brain improves cognitive functions and mental clarity.
Foods That Boost Nitric Oxide Production
While nitric oxide is a gas and cannot be directly consumed, certain foods can enhance the body’s ability to produce it. These include:
- Beetroot: Rich in nitrates, which the body converts to NO.
- Leafy Greens: Spinach, kale, and arugula are high in nitrates.
- Citrus Fruits: Oranges, lemons, and grapefruits contain vitamin C, which helps protect NO molecules.
- Nuts and Seeds: Rich in arginine, an amino acid that helps produce NO.
- Garlic: Enhances NO synthesis and improves blood flow.
- Meat and Fish: Provide coenzyme Q10, which helps maintain NO levels.
Progress and Measurements
Tracking progress is crucial for motivation and adjustment. Here are my current measurements:
- Weight: 175.3 pounds
- Waist Circumference: 34 inches
- Navel Circumference: 36.5 inches
Conclusion
Day 12 of my weight loss journey emphasizes the importance of a balanced fitness approach, incorporating cardio and strength training, a controlled diet, and healthy sleep habits. Understanding the role of nitric oxide and incorporating foods that boost its production can further enhance health and performance. As I continue this journey, I look forward to making incremental improvements and celebrating each milestone.
