Monday, December 31, 2012
Weight - 270 lbs - change of 13 lbs (70 lbs total)
Stomach - 49" - change of 1"
Waist - 44 inches - change of 1"
Thigh - 27.5 inches - change of 1"
Arm - 15 inches - change of .5"
Neck - 16.5 inches - change of .5"
I am now down 70 lbs since starting my Fit By 40 program on August 12th of this year. That means that 5 months ago I had the rough equivalent of carrying my 10 year old daughter around with me everywhere I went.
I was able to use the body fat calculator at the gym today, and it didn't go all haywire from me being so obese. As a result, I am better able to gauge what my fitness goal should be. I am now shooting for a goal weight of 215 lb. (as opposed to an original goal of 185 lbs). That should put me around the 15% body fat stage based on my current muscle mass. That will most likely change as I continue to loose more weight and put on more muscle, but for now that will be a good goal to shoot for. That means I still have 55 lbs to lose, but will start the New Year well over the halfway point, and on my way to being at my ideal weight!
Over Christmas I had a couple of blow out days in which I over ate by extremes. Especially in consuming sweets. It was funny that I downed them like I had in the past, but I didn't get the same joy out of them that I once had. While I still love sweets, I see that they don't have the hold and allure that they once possessed. The biggest difference between this holiday season and previous ones is that I didn't let a few slip ups throw me completely off track. In the past I might have thought to myself that I had messed up my diet, and go completely off of the wagon as a result. This year, I did better the next meal or the next day, went right back to exercising and eating healthy, and it showed. I was still able to lose several pounds even with my indiscretions.
I forgot to take my monthly picture. I actually need to buy a smaller size of undershirts as the ones that I have been wearing for the past 5 months are now ridiculously loose and won't shw my change in mass quite as well. I tried on some old clothes from 2 years ago (the last time I was losing weight) and was able to fit into an old XL shirt and pair of 38 shorts. That means, for the first time in 2 + years, I can buy off the rack! No more shopping in the big and tall section! No more ordering offline to find bigger sizes! No more paying $2 extra per garment! It is time to start buying a new wardrobe. I am hesitant about buying a bunch of stuff with me still losing, and have to completely buy again in another 5 months. I may end up getting some stuff at second hand stores for right now, and save my money for the end goal shopping.
More than ever I am realizing that this is not just a diet. It is a lifestyle change, and one that I feel like I can continue on in order to maintain once I do reach my end goal. I have not been denying myself some of my favorites, but have steered away from overeating at home, from eating full portions at restaurants and away from buffets altogether.
I bought some new running shoes and shoe inserts over the weekend, and started a Couch to 5k running program today. I skipped the first week of the program altogether after having been able to run a mile straight on a treadmill back on the 20th. This was the first continuous mile I have run in about 12 years! I hope to be done with the program at the end of February. I am currently running indoors on a treadmill with an incline of 3. I have read that you need to increase the incline as to better simulate resistance from outdoor running. Yes, I know it is not the same, but this will help to save my shins and lower back as I run with the extra weight I have on now. Since I am lowering the amount of cardio I am doing, but increasing the level of performance, I am also increasing the amount of weight training I am doing. We'll see how this change effects my overall fitness and weight loss into this next month.
Best of luck to others on the journey to a healthier you!
Sunday, December 02, 2012
Weight - 283 lbs - change of 13 lbs (57 lbs total)
Stomach - 50" - change of 1"
Waist - 45 inches - no change, though I am fitting in smaller sized pants.
Thigh - 28.5 inches - change of +1.5" - I can't explain if this is in relation to me having measured wrong in the past, or potential muscle increase as a result of the resistance training I am doing.
Arm - 15.5 inches - change of .5"
Neck - 17 inches - change of +.5" - I think this was due to a bad job measuring last time.
I am continuing to add to my exercise regiment as I go along. I am still doing the circuit training room (where I have been able to add to the overall weight I am pressing on each circuit) I have bumped my elliptical training to 45 minutes cross country routine on the elliptical on days where I am doing the circuit and 45 minutes on the cross ramp elliptical doing interval training on other days. I have also successfully completed Week 1 of 7 weeks to 100 pushups.
I made it through Thanksgiving, and actually lost some weight as well. In addition to eating sensible portions (yet not denying myself), and walking a brisk 3 miles between meals on Thanksgiving, I hiked 6.46 miles the day after Thanksgiving. A hike that I plan of redoing today.
My portion control is still working well, although I have been abnormally hungry the last few days. I am still swearing by green tea and chocolate milk. I have also changed my ice cream fix from ice cream sandwiches to frozen Greek yogurt bars or hand dipped frozen yogurt. I am not missing ice cream near as much as I had thought I would, and the frozen yogurt keeps me satisfied.
Right after last month's post, I was challenged to do a Spartan Sprint on May 18, 13, right outside Austin , TX. I came up with a million excuses on why I wouldn't be ready, but not one good reason. With that, I agreed to start getting in shape for it. I credit that with the overall increase in my training regiment.
Since that time we have altered our plans just a little. We found a Warrior Dash (a rough equivalent) the weekend before the Spartan we had planned. It is about 4.5 hours away, instead of the 11 of the Spartan. So a Warrior Dash will be my entry into the world of trail running. I plan on doing a 5k at the local college a month before that, in prep, and plan on starting to training for the various Spartan Races after completion of the Warrior Dash.
I am pushing to be close to 270 on my next weight in. This will be my overall new halfway point. Judging by recent Body Fat Calculations, this would put me at roughly 10 % body fat.
I have seen measures that say I am already around 185 (my current goal) in lean muscle mass. At 270 I feel that I will be at a weight where I can start running again without tearing up my shins, knees and lower back. I plan on starting off on a treadmill. One, for lower impact and two, because it is going to be incredibly cold outside in January. I have read that by increasing the incline to around 3, I can better simulate outside conditions. With that in mind, I do not dilute myself into thinking that it fully matches the resistance of outside running. Around March I plan on moving to outside (if not sooner) in prep for the 5k and Warrior Dash.
Sunday, November 04, 2012
I broke the 300 lb mark for the first time in a couple of years! 12 weeks down. 64 left before my 40th birthday!
Weight - 296 lbs - change of 14 lbs (44 lbs total)
Stomach - 51" - change of 2"
Waist - 45 inches - change of 1 "
Thigh - 27 inches - change of 1"
Arm - 16 inches - change of .5"
Neck - 16.5 inches - change of .5"
I have recently beefed up my exercise regiment. 3 days a week I am doing the weight loss program on the elliptical followed by the complete 30 minute circuit in the circuit training room. (Nautilus Machine for 1 minute, 30 second rest, Steps for 1 minute, 30 second rest, move to next machine, 10 total Nautilus machines and 10 total steps). As a result, I am starting to see a little return to muscle definition. On other days I have moved up to the 1 hour interval training on the elliptical machine. I am up to a 5 mile hike at least once every two weeks with my buddy. We'll be going out this afternoon in fact. Still prepping for Yosemite.
I am still brewing green tea 3 times a day. I really do feel like it is helping. if nothing else, the warm liquid is tricking my body into feeling fuller longer. My caloric intake has come down a little to meet my loss in overall weight. I am eating more fruit than ever. As starchy as they are, I have found that I can palate bananas the best, and are eating up to 3 a day. With the amount I am sweating, I can use the potassium. I am still drinking chocolate milk as a post workout drink. Even after the circuit training, I have not been experiencing any soreness.
I am excited about the prospect of being Fit by 40, but realized that I did not have any weight loss/fitness goals out past the Yosemite trip. After seeing several recent posts by friends who have been doing The Color Run, Tough Mudder and the Spartan Sprint, I have added each to my longer term weight loss goals. After I reach 265 lbs, I am going to start running again. At my current weight I shred my knees (which I am already having to take Osteo Bi Flex for), my shins and lower back when I run. My first goal will be a 5 k such as the Color Run. I will then begin training for a Spartan Sprint obstacle race (3+ miles and 15 obstacles) (www.spartanrace.com) (I have even gotten some buddies who are also excited about the Sprint. My daughter has even expressed interest in the Kid's version) Afterward I will move on to training for the Super Spartan (8+ miles and 20 obstacles) and then train for the Tough Mudder and Spartan Beast (roughly 13 + miles and 25 obstacles). I feel like it'll take a while to prep for each so that will keep me busy for a while. My ultimate goal will be to complete all 3 Spartan events in one calendar year in order to earn a trifecta badge.
Best of luck to other's struggling with weight loss! I'll post again in a month.
Sunday, October 07, 2012
Two months complete with Fit by 40. 8 weeks down. 68 weeks to go! Here are my measurements for the day.
Weight - 310 lbs - change of 30 lbs total
Stomach - 53 inches - didn't see a change, but my clothes are looser. May be measuring wrong.
Waist - 46 inches - change of 2 "
Thigh - 28 inches - change of 1.5"
Arm - 16.5 inches - change of 1"
Neck - 17 inches - change of .5"
In the past month I have really settled down into eating within the caloric intake suggested by Spark People. I have eaten more fruit and vegetables within the past month than I have in the last year. In addition to feeling better and having more energy, I am saving a tremendous amount of money by not eating fast food all of the time. That is not to say that I don't have a treat every once in a while, and I have had a couple of slips in the last month, but take it in stride, and go right back to my weight loss plan immediately after. I am still soda free. In fact, I took a sip of my daughter's Dr. Pepper about 2 weeks ago, and could not believe I was drinking about 5 or 6 of those sugar bombs a day. Additionally, I have taken to drinking brewed, green tea 2-3 times daily. I have read that not only does it provide antioxidants, help with inflammation, digestion, and lowering LDL cholesterol, but it may also help burn as much as 17% more fat during weight loss regiments. While I can't stand the taste, I have to say that at the very least, it helps me feel fuller by consuming warm liquid around meals.
Due to it getting dark so early, my wife and I have joined a local gym. I am trying to go to the gym 4 times a week, and trying to get out hiking on the weekend once a week. At the gym I am doing a 28 minute weight loss program on the elliptical with a 5 minute cool down followed by about 10-15 minutes of low weight, high reps on the Nautilus machines. I do this 2-3 times a week depending on whether or not I get to go out hiking. I alternate that with a 30 minute interval workout on the elliptical with a 5 minute cool down. No weights. The next day.
I have noticed quite a lot of change in my overall energy levels. I am not near as tired all of the time as I was. I have actually been looking forward to getting out and exercising! I have also noticed a large difference in the fit of my clothes. Mr regular dress shirts no longer pull at the stomach so bad that the buttons pop open when I sit, and I have even been able to fit into some dress shirts that have been too tight to wear up until this time. I have also been able to take my belts in a notch in the last week or so.
Right now I am focusing on getting down to 300 lbs. At that point, all of my current clothes should fit properly. As I purchased most of my clothes when I was around that weight. When I start loosing below that, I should really start seeing my clothes loosen up on me, and start having the need to buy new clothes. I can't wait!
I have taken to only posting pics and blogging once a month. That way it will be easier to contrast the amount of weight lost between posts.
Good luck to everyone else struggling with weight loss!
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