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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,904
12/30/10 3:05 P

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Hey I thought I would let you guys know that the challenge is not diet based... y ou dont have to do the diet to do the challenge.

The challenge is to set a SMALL goal, measure total inches lost every two weeks and find an accountability partner for duration of the challenge. ( I haven't thought about how long it will be - Any suggestions?)

How you get there is totally up to you!



"We are defined by the choices we make." Tyler Durden


*************** Team Leader - Project Mayhem!****************

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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,904
12/30/10 12:39 P

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Oh... and I will post the challenge under member challenges when it is all ready to go!

"We are defined by the choices we make." Tyler Durden


*************** Team Leader - Project Mayhem!****************

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=19990


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,904
12/30/10 12:39 P

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here is a vERY basic example of the dietary plan from 4-hour body... this is what I am going to do... THIS IS NOT THE CHALLENGE. The challenge is going to be a 12 week challenge for Total loss in inches. How you get there is up to you.

Again... this is just what I am doing.

If you want to follw the diet from the 4 hour body, it's pretty simple. Follow this for 6 days and on the 7th day... that is your cheat day and it is no holds barred, you may have what ever you want. (there is a reason for this so DO IT! DO NOT SKIP CHEAT DAY)

No white food - AT ALL - including brown rice and steeled oats. Only exception is cauliflower. :)

NO Fruit

NO DAIRY! This also includes Soy Milk

They suggest eating a serving from the following three groups at EVERY meal. Eat as much as you want ... i.e. till full, not binge.

Protiens, Veggies, Legumes

It is important to have legumes at EVERY meal because of the reduced caloric intake.

On your cheat day you can have ANYTHING you want. AS much as you want. I know that this sounds kind of strict and against alot of what I have done in the past... if you have any questions about it... go look at the book. the science behind it and explanations are really good.

This isn't a way of eating for life but a jumpstart to get the weight loss going again. If you don't convert back to eating a balanced diet you will of course gain it back. It is important to use that cheat day because he uses what he calls a calorie cycling method. Again... go read the book.

Don't take what I say as set in stone. Go take a look at it and as always... check with your doctor before starting something new.

I will post full details on Sat.Sun.



"We are defined by the choices we make." Tyler Durden


*************** Team Leader - Project Mayhem!****************

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=19990


1,138 Days since:  Carbs except 50g
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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,904
12/29/10 11:14 A

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Actually... the main part of this challange is going to be a Total Inches lost and an accountability thing... How you get to those two goals ... i will leave up to you.

I am going to work on posting stuff over the next few days and I am going to put our start day as January 3, 2011.

I will post the bare basics of what I am doing and we can all go from there.

The basis behind his book are two things... Maximum effective dosing and Mininum effort to produce greatest output.

In other words working smarter automatically turns into working harder down the line...

Small effective steps and changes that lead to bigger changes down the road. This is pretty much how I started out the first time around but put into easy to understand terms.

"We are defined by the choices we make." Tyler Durden


*************** Team Leader - Project Mayhem!****************

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=19990


1,138 Days since:  Carbs except 50g
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862
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CINCYDORA's Photo CINCYDORA Posts: 3,505
12/26/10 9:55 P

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Cpt, I'm interested but before you post the info, let me look into the book. If I decide to get it too we can save you the work. I've heard about the 2nd web site you mentioned. Sounds like it might be motivating. I'm still working through what goals I want to set for myself and am going to play with that a bit this week. I hope to have things planned out by end of the week.

I cannot make myself be thin today, but I CAN be healthier by making a few smart choices. I focus on what needs to be done today and tomorrow takes care of itself.

You can complain because roses have thorns. Or you can rejoice that thorns have roses.—Ziggy

Thank you Sparkfriends for being my roses!


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IVORY1825's Photo IVORY1825 Posts: 8,664
12/26/10 9:13 P

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I'm definitely interested, and I've seen info on the book, actually my fav. fitness guy interviewed Ferris recently, so maybe I'll get it.

I think I need to start a friendly competition with my husband along the lines of paying each other (either in money or other marriage-related items like dishwashing and movie picking) for not meeting goals.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,904
12/26/10 8:50 P

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I have just started reading a book by Timothy Ferris called the 4 hour body. The premise is pretty simple. It operates on the 80/20 principle or Pareto’s Law. That principle is that 80 percent of the wealth and income is possessed by 20 percent of the population. He uses this approach to weight loss, muscle gain, better sleep, increase in strength … even better sex! LOL

An example he uses is that in order to be 95% fluent in Spanish you only have to have a vocabulary of approx. 2500 words. There are approx 100,000 words in the Spanish language… in order to learn the additional words it would take you 5 years learn the remaining words…. If you can master 95% of the work with 2.5% of the effort… why wouldn’t you use the same approach to the other areas of your life and be more effective? Tim’s book basically gives you that top 2.5% of information that is going to make you 95% successful if you stick to the plan.
So far I have been pretty impressed with what I have read.

If you get this book don’t let the size of it intimidate you. The book is designed to pick the area you want to work on most and gives you a quick start program to get there in less than 150 pages.
It uses a lot f the same basic techniques that spark does but breaks it down into even smaller steps and uses a slightly different approach to some things.

Take for instance, the food journal. Instead of writing everything down they suggest keeping a Photo food journal. Statistics say that people who track their food have a 3x greater advantage of losing weight and keeping it off. With pictures that increases to 5x! I am going to do both but haven’t figured out quite where to do it. I am playing with certain blogs, apps, and sites to figure out which one I like best. I will let you know which sites I find and end up liking

It also uses several different sites for accountability. I LOVE this. Let’s face it… how many of us have an accountability partner? I am sure a lot of us do… but honestly.. How long do you keep up with your end of the bargain? Very few partners have I had, or been a partner too… have really done what was needed. (myself included) It works for a few days or weeks and then things trickle off. He has several sites listed that are GREAT for accountability. One is kind of like the spark streak and it’s called habitforge. It goes on the principle that it takes 21 days to form a habit… so it emails you for 21 days to remind you of what you are supposed to do… if you don’t it starts over. …

The other site that I found that I like even better is called www.stickk.com It puts your money where your mouth is. I REALLY like this idea. The idea behind it is to use it with an accountability partner. You set your goal and pledge a certain amount of money per week to be paid to your partner (or charity, or anti charity) if you fail to meet your goal. Payout is at the end of 12 weeks… if you do what you are supposed to do you don’t pay anything. I am seriously considering doing this with my brother or with one of you if you would like to do this.

Let me know if anyone is interested in finding out more about this. The premise is really pretty simple and the rules even more simple. He breaks it down into 5 days at a time. Small achievable goals. Most of this is stuff I have done in the past but not quite set out in the structure he has put forth.
If you are seriously interested I will post the rules and the menu…. And the sites for accountability… If there isn’t much interest I am not going to put the work into posting all of that up on the boards but I will let you know what my progress is and how I am doing. Just thought a little friendly competition might be in order for the new year!


"We are defined by the choices we make." Tyler Durden


*************** Team Leader - Project Mayhem!****************

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=19990


1,138 Days since:  Carbs except 50g
0
287
575
862
1150
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