Thursday, December 03, 2009
Tomorrow I weigh in, This weigh in will be the official starting point weight for my goal to be under 300 pounds by April 2nd and I am hoping to see at least 334 on the scale because when I figured my pounds per week to lose I included this week from a 336.4 start weight mid week. I have done my part this week and expect to see at least the 2 pounds needed for me to stay on track with my new goal, I have been to the gym every day this week and am following my intake plan barring the few Hershey kisses that I had Tuesday night so its been a good week so far.
My trip to the gym yesterday was interesting, Wednesdays are usually an off day for me because I work my legs with the weights on Tuesday but I decided that I wanted to go anyways. I rode the bike for 25 minutes and then planned to walk on the treadmill for 20 minutes more, a nice easy work out but I ended up running intervals on the treadmill for 30 minutes, or should I say attempted to run intervals. After a warm up walk for 5 minutes I ran the first interval but I have no clue how long it took me because I wanted to see if I could run a quarter of a mile without stopping, and I did! I was not expecting to be able to do it but I did and could have gone further, I had the treadmill set at 5.7 mph while I was running and it felt good. Slowing down I walked at 3.5 mph for the next quarter mile but I had taken a big drink of my water so when I started the next interval I got a cramp on my right side towards the back of my ribs, blah! so I only ran for about a minute and a half and started walking again and ended up doing that again about 5 minutes later so when I say that I ran intervals I mean that I ran once and then tried to run two more times but I cramped after that first interval so I just walked the rest of the time. My legs were getting a bit fatigued right from the start of my workout and I think that it was because of the weight lifting on Tuesday, it is what it is and from now on if I decide to do a leg workout I will take it easy the following day so that doesn't happen again.
With that it is time for me to start getting ready to go to the gym so I will keep this one short, Tomorrow we will find out if I am off to a good start with my 300 goal and another week bites the dust. Thanks for following along with my story and always remember that it is you who makes the decisions, You are the one that decides if its time to do what you need to do.
You may now return to your regularly scheduled program...
Wednesday, December 02, 2009
If you convince yourself that everything is ok it is easy to believe, as simple as that you go on day after day accepting things the way that they are without challenging a single one of them. At 534 pounds things are viewed differently than they are at even 330 pounds, excuses are made and become the normal life of you, missing things and unable to participate in even the most remedial activities is just how it is, That is no way to live, especially when fixing the issues is as easy as it really is, confused yet? I am not saying that it is an easy task because its not but what needs to be done really is simple but until we are willing to wrap ourselves in it and accept that we are weaker than we would like to believe at those extreme weights we may as well as consider ourselves chained down because realistically the two are comparable.
Where once there was the drive to ding the next level in a video game, or maybe attempting to convince everyone that you are just a large framed big boned all muscle under the padding not so much of a fat dude as you are just a little rotund is now a feeling of accomplishment because you ran for 3 minutes straight without stopping, or waking up and instead of the first thought in your head being "How big of a breakfast can I eat and make my wife believe that its reasonable" reasonable for what? a show horse? the thoughts are now closer to "Man I can't wait to get to the gym and try and run for 5 minutes straight" when a good deal of weight is dropped mindsets change, I should say that when any weight is dropped the way we think is completely different than when we are use to dealing with failure.
Why do we fail? what is it that makes weight loss so hard? We fail because we give up when we don't see results instantly and it is hard I believe because anything worth doing or having comes with some effort, which is a simplified look at it but basically how I feel. Again I can only speak for myself but I know that when I do my part most times I come out where I want to be and the times that I slack I know that the weigh in at the end of the week suffers somewhat. With that said I have to say that as long as we are honest with ourselves and at the end of the day accept our efforts for what they actually are instead of the fog and mirrors that we at times put up for others, you know what I mean "I ate perfectly today all within my calories and balanced to boot! I am amazing!" yeah except for that coffee this morning with the extra cream in it and the hand full of M&M's that I snuck out of the community dish at work, oh and then there was that....and on and on and on. We have to take responsibility for what goes into our mouths as well as the effort that is put into exercise because if we don't we are only hurting our own efforts and really just letting ourselves down before we have even had a chance to get a leg up.
The bottom line is that this health game is not easy for mAny of us and the weight loss game has proven to be seemingly impossible for others but we must remain diligent if we are to reach the goals that we strive for. We will slip, we will have perfect days, we will have victories as well as defeats along the way but the things that need to stay true are the determination, drive, willpower and plain old desire to get where we want to with our weight and health, make it a lifestyle and I promise you that it gets easier to pass on that extra piece of cake or the 12oz steak which use to be a 16 oz steak for me and is now a 6 oz steak when I do treat myself on those very rare occasions to some red meat, but when we expect to eat healthy and it just is what we have become then the effort eases and soon you will find that you want a glass of green tea instead of a super big gulp Dr. Pepper.
I now eat a carrot and it tastes sweet to me, and a regular cola is way too sweet for me to enjoy, I use to drink at least a 2 liter of soda per day probably more and now just the thought of that makes me cringe. I am the guy that because Whoppers were a buck the question came up "hmmm I wonder how many I can put away" my friend was buying and that number was 8 before I couldn't go any more and now the thought of eating at a fast food restaurant is so foreign to me that even my daughter asked me what the store was called as she pointed at Mcnasty's Golden arches, we just don't eat there, and its because the habit is now to eat something healthy instead of places like that.
The mental part of weight loss is the key, once we can get into a frame of mind that allows us to clearly see that we were not meant to sit on our asses all day while shoveling greasy food down our throats we will be a step in the right direction and the rest seems to fall into place. Eating high fat foods all willy nilly while sitting on our rumps is bad and refocusing on getting some movement into each and every day while making good choices with our intake is a must if we are to take control of our futures, if not? our futures will surely be shorter than they have to be.
Do you have the self control to take your life back?
Tuesday, December 01, 2009
Monday provided me with a pretty good work out at the gym and I stayed under my calorie range, hydration was the game for the day and over all I am happy with everything that happened for the day where my health is concerned. I mentioned that I was going to do my 15/15/15 routine and I did but I changed it up a bit, I did my 15 mins on the bike, I did my 15 mins on the arc and I did my 15 on the treadmill but instead of walking at various inclines I warmed up at 3.0 mph for 3 mins and then did intervals running for 2 minutes then walking for 2 minutes and I did that for 20 minutes, the intervals near the end were less than 2 minutes each but it was a good work out none the less and something new to me so I was pleased with it.
Last Wednesday when I was at the gym with Wify I tried running on the treadmill for the first time and it wasn't as bad as I thought and is what prompted me to try it yesterday, and I almost chickened out and just walked. Looking for a treadmill that was stuck in a corner or behind a pillar was the plan but as I was walking away from the weight area I thought "why hide in a corner to run?" so I walked to the treadmill front and center of the gym and was right in plain sight, running is still something that I am not fully comfortable with even with a compression shirt on and I did not have it with me, but I did have my hoodie and that sufficed. My original thoughts of all eyes on the fat dude momentarily came back when I began running but quickly faded as Black train Jack blared in my head phones and I slipped into that I really don't give a.... mode.
It is still hard to not be in that frame of mind at times when you once weighed over 500 pounds, its a hard feeling to shake, you know, the one where it feels like everyone in the world is staring at you. Even now at around 330 pounds and physically able to do pretty much anything that I want to I am still a big boy, I am still not what you would call a physically fit individual if you were judging on looks alone and perhaps not even if it was my abilities that were being evaluated but none of that really matters. Doing what I need to do is what I need to do and that's it, letting what someone else thinks stop me would be my loss and that isn't something that I am ready to accept, does that mean that I won't wear my hoodie to hide the jiggle? nuh uh! its hoodie all the way! but I won't hide in a corner to run either. I have all winter to wear my hoodie to the gym when I run and hopefully by the spring I will have lost a significant amount of weight, at least be under 300 pounds which is a goal of mine.
Getting to under 300 pounds has sort of been back burnered for a while because I am as I said doing pretty much anything that I want to and my weight is not limiting me in any way currently, which is probably untrue but coming from where I have it sure does feel like I am unlimited. Talking to Wify a couple nights ago I told her how this weight that I am right now is where I am comfortable, its what is familiar to me so the hard push to lose lose lose! isn't there, I mean I am working out, I am eating right but its almost just slightly above maintenance levels because I give myself a lot of slack with the calories lately, I am able to walk/run/bike further than ever so I am seeing progress there instead of weight numbers. This morning I weighed in at 336.4 pounds which is 8 pounds higher than my lowest weight and where I have been hovering for the last couple weeks since my surgery and now that the cat is out of the bag its time to get back into a downward swing with the weight so a challenge will be set.
I want to hit 300 pounds or below before April 2nd 2010, that number is a very achievable amount of weight as it will mean that need to lose 2 pounds per week on average from this Friday until April 2nd. Because I am the way that I am I want to try to get below that number before then and I am planning on upping the intensity at the gym, I will still do my same two routines but I will up the speed, distance and weight in which I am doing these things and hopefully it will kick the weight loss into high gear, or at least a higher gear than I am in right now. Unlike the last challenge I will not be having a surgery to mess up the final result so Iwill add it to the side bar and add a weigh in each week until April 2nd, I am trying to think of something that I will have to do if I reach the goal, surpass the goal or do not make the goal like maybe donate to JDRF a certain dollar amount per pound under or over or whatever, if any of you fine people have any good ideas please drop it in the comment section.
There you have it, another post, a new challenge and now you owe yourself a big ol glass of H2O so hop on up and get it, you have sat on your butt long enough reading this post. Of course thanks for the support and for following along and tune in tomorrow to find out what happens in the next episode of as the fat guy turns..
Monday, November 30, 2009
This four day weekend was interesting, I did not go crazy with my intake just because there was a giant bird in the house, no I don't mean Big Bird though I recall watching some of him Friday morning and I did not go over calories too much if at all on Thanksgiving. I have not worked out since Wednesday, meaning it has been four days since I have been to the gym and last night I started feeling it. Sitting in the living room I started feeling anxious and then bored and then I walked into the kitchen with full intentions of raiding the refrigerator but I stopped at the doorway and thought about how I wasn't really hungry and told Wify "I'm goin crazy" she smiled and it dawned on me that I had not worked out in so many days so out of the kitchen I went. I honestly believe that I NEED the exercise at this point or else I get all feeling confined and locked down, this afternoon will afford me the first chance to getto the gym since Wednesday of last week and I feel like its Christmas morning because I can't wait to get there this afternoon.
This Friday I have decided that I will post a weigh in because I feel that good, bad or ugly it helps me to have it out there and up on the blog so I have to get back to doing it. I am still up above my lowest weight but it is still creeping downward so that is all I can hope for, the plan is to hit it hard until I reach that line drawn in the sand which reads sub 300 lbs. I feel healthier than I have been since starting this whole ride and I know that I am, I can do things today that I was not capable of doing even 6 months ago and that is an amazing thing for me and it fuels my drive which is awesome because I want to do things like working out and I am finding that "what can I do to improve my work outs" is whats in my head much of the time.
Today I am planning on getting in my 15/15/15 cardio work out in and following that I will do my shoulders/biceps work out on the weights. What is the 15/15/15 cardio work out you ask? well I am glad you asked, let me splain Lucy, I start off with a 15 minute ride on a stationary bike set at a resistance level of 11 or 12 then its onto the Arc-trainer for 15 minutes set at 45 resistance and finally onto a treadmill for 17 minutes, which is a 2 minute warm up at 3.0 % incline to get my balance right and then 5 minutes at 15% incline, 5 minutes at 10% incline and finally 5 minutes at 5% incline all at 3.0 mph, not bad right? and I feel like I really get a good cardio work out in when I do it this way all while keeping it interesting by not spending too much time on one machine. I am starting fresh this week with the weights and what I mean is that I am not sore one bit and this is the first time since I started lifting more seriously that its the case, partially because of the 4 days off and partially because I am starting to get use to lifting again, or should I say that my muscles are getting use to it.
Another week and hopefully another pound or 4 disappears from the scale, I know that I will be more fit any way that its cut because with every trip to the gym, walk around the lake or bike ride I get stronger, faster and healthier so it is a win win my friends.
Thats all I got on this cloudy Monday so I am off to the gym, until next time remember that you are the one making the choices, not me, not that other fella, it is you, so make the right choices and the rest falls into place on its own.
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