I haven't posted in two weeks (life just gets kinda crazy) but suffice it to say, there hasn't been a lot of movement. Sunday weigh-in today......257.
Two weeks, two pounds. I stayed the same last week, went down to 257 this week.
Look, two pounds is two pounds, but from April 1 through May 1, I went from 262 to 257. That's five pounds. That's not horrid, but that's not what I am looking for.
I know it's a marathon. I know it isn't about losing weight in one day, or even one month. But, after averaging 10 pounds the first two months, to go down to five pounds in April is disappointing.
Two things I need to do to get back on track. The first is, I am cleaning up a few things I have let go here the last few weeks. I have eaten a little more than I did, so time to get back to where I was before, on a strict calorie counter. Second, I am adding some more exercise. I am going to hit the gym four-five times a week, instead of three and then two at home. Need to hit the gym with more regularity. Right now, I am planning on Monday, Wednesday, Thursday, Saturday, Sunday. Of course, schedules can change. Thursdays might not be possible if work gets in the way, but I am going to try and stick to that schedule.
Finally, I am also changing up my routine working out. Instead of 20+ minutes of cardio, followed by weight training, followed by 10+ minutes of cardio, I am switching it: 10+ minutes of cardio, weight training, and 20+ minutes of cardio. Also, instead of focusing on two muscle groups, I am doing full-body exercises.
I'll have to see what that does, but by June 1 I have set the following goal: 248. I believe I can make it. That's 9 pounds. If I recommit, if I just believe, I'll be able to make it.
Sunday, May 1, 2011
Sunday, April 17, 2011
Two weeks late on the blog, but still moving forward
Okay, I forgot to post after last week's weigh. So, I'll start with last week.....262.
I didn't lose anything last week. I'm not sure why, just that I did have a birthday dinner at a great italian restaurant.
This week......259.
I am officially below the 260 threshold and one pound away from 30 pounds down. I am pretty excited.
The one thing I have noticed, however, is that this week was tough. For some reason, NOT overeating was a challenge. I had to talk myself out of falling back into some bad habits, like eating later at night, and eating a lot of high-calorie things. Maybe it's because I have kind of settled into eating a lot of the same things week after week. I have my eggs and bagel dinner. I have my Chef Boyardee dinners. I have my salads. I have my sandwich and soup nights. I have my fruit. I have my cereal. I have my pudding and my granola bars. It is a pretty simply recipe of what to eat, and I've been doing it for three months. Maybe that has been getting to me and my body is craving other things.
But, the way I look at that is twofold. One, it is working. I am down 30 pounds in just under 3 months. That's an average of just over 10 pounds a month. Two, and most importantly, I did this to myself. Had I nipped it in the bud before ballooning into a fatass, I could be more liberal in what I eat and when I eat.
That, however, isn't an option right now if I actually want to lose weight.
But, it can get a little old. That's why, once a week, it's good to go out, grab dinner, eat something high in calories, and enjoy life a bit. It would be a little too maddening to try and be food-celibate all at once. You need to fall off the wagon a bit and then get right back on.
I didn't lose anything last week. I'm not sure why, just that I did have a birthday dinner at a great italian restaurant.
This week......259.
I am officially below the 260 threshold and one pound away from 30 pounds down. I am pretty excited.
The one thing I have noticed, however, is that this week was tough. For some reason, NOT overeating was a challenge. I had to talk myself out of falling back into some bad habits, like eating later at night, and eating a lot of high-calorie things. Maybe it's because I have kind of settled into eating a lot of the same things week after week. I have my eggs and bagel dinner. I have my Chef Boyardee dinners. I have my salads. I have my sandwich and soup nights. I have my fruit. I have my cereal. I have my pudding and my granola bars. It is a pretty simply recipe of what to eat, and I've been doing it for three months. Maybe that has been getting to me and my body is craving other things.
But, the way I look at that is twofold. One, it is working. I am down 30 pounds in just under 3 months. That's an average of just over 10 pounds a month. Two, and most importantly, I did this to myself. Had I nipped it in the bud before ballooning into a fatass, I could be more liberal in what I eat and when I eat.
That, however, isn't an option right now if I actually want to lose weight.
But, it can get a little old. That's why, once a week, it's good to go out, grab dinner, eat something high in calories, and enjoy life a bit. It would be a little too maddening to try and be food-celibate all at once. You need to fall off the wagon a bit and then get right back on.
Sunday, April 3, 2011
Slow but steady, I guess
Sunday weigh-in.......262.
A pound down, and it was a pretty crappy week, in terms of eating. Went out on Friday night and had a BIG dinner, then went out for the Final Four game (Uconn is playing for a national championship on Monday night) and ate and drank. Then, just today, after the weigh-in, I finished the salad I had since Thursday and feel somewhat bloated right now. I think I am going to re-institute my Sunday workout starting next week. I feel like that might get me back on schedule.
I would have liked to have lost more than one pound this week, but no big deal. It is a pound. I am still down 26 pounds overall. Not too bad.
I have to keep reminding myself that it is a marathon. I just can't fall into bad habits. I can't start eating what I want, when I want, like I used to. I can't skip workouts. I can't raise my calorie intake. I have to stay steady. I have to stay on target.
Praise God, I believe I will.
A pound down, and it was a pretty crappy week, in terms of eating. Went out on Friday night and had a BIG dinner, then went out for the Final Four game (Uconn is playing for a national championship on Monday night) and ate and drank. Then, just today, after the weigh-in, I finished the salad I had since Thursday and feel somewhat bloated right now. I think I am going to re-institute my Sunday workout starting next week. I feel like that might get me back on schedule.
I would have liked to have lost more than one pound this week, but no big deal. It is a pound. I am still down 26 pounds overall. Not too bad.
I have to keep reminding myself that it is a marathon. I just can't fall into bad habits. I can't start eating what I want, when I want, like I used to. I can't skip workouts. I can't raise my calorie intake. I have to stay steady. I have to stay on target.
Praise God, I believe I will.
Sunday, March 27, 2011
Unexpected..........very unexpected.
Sunday weigh-in.......263.
That's seven pounds since last week. I don't think I lost seven pounds in a week, i really don't, yet the scale hasn't been a liar yet, so I am not sure why it would start now. The only thing I can think is this: I weighed myself last week RIGHT after getting back from Vegas. I probably actually lost a few pounds that week, but a few hours after landing, probably still a lot of water weight, accounted for the 270. If I had weighed myself on Monday, probably would have seen a decrease of a few pounds. That means, this week, I might have lost four pounds, which wouldn't be unheard of since I have lost 3-4 pounds, mostly, as I have gone through this.
I was honestly a little taken aback by the scale. I weighed myself about 8 times, each time it came up exactly the same. Either way, I am down 25 pounds now from the 288 original number. I have really been working out well, feel much stronger. Now, I just need to keep going. I am in a routine now. I feel like I am making even more progress than I had originally expected. I am really, really encouraged by this. Just need to keep it going.
I am 263. That means I need to lose about 53 more pounds to be where I want to be. If I can continue to lose at a good clip, 3-4 pounds a week, that would put me in line to be close to my goal by the end of July. That would be pretty good, wouldn't it?
I am excited. I believe I am going to get to my goal. Thank you GOD. Thank your LORD!!!!!!!
That's seven pounds since last week. I don't think I lost seven pounds in a week, i really don't, yet the scale hasn't been a liar yet, so I am not sure why it would start now. The only thing I can think is this: I weighed myself last week RIGHT after getting back from Vegas. I probably actually lost a few pounds that week, but a few hours after landing, probably still a lot of water weight, accounted for the 270. If I had weighed myself on Monday, probably would have seen a decrease of a few pounds. That means, this week, I might have lost four pounds, which wouldn't be unheard of since I have lost 3-4 pounds, mostly, as I have gone through this.
I was honestly a little taken aback by the scale. I weighed myself about 8 times, each time it came up exactly the same. Either way, I am down 25 pounds now from the 288 original number. I have really been working out well, feel much stronger. Now, I just need to keep going. I am in a routine now. I feel like I am making even more progress than I had originally expected. I am really, really encouraged by this. Just need to keep it going.
I am 263. That means I need to lose about 53 more pounds to be where I want to be. If I can continue to lose at a good clip, 3-4 pounds a week, that would put me in line to be close to my goal by the end of July. That would be pretty good, wouldn't it?
I am excited. I believe I am going to get to my goal. Thank you GOD. Thank your LORD!!!!!!!
Sunday, March 20, 2011
Back from Vegas.....and all is pretty much well
I am going to give a short Vegas review here in a second, but returned LATE last night, woke up and did a weigh-in and...........270.
I gained one pound while in Vegas. I cannot even begin to explain the level of satisfaction I feel at that result. First, Vegas is as an EXTREME situation as I have even been. Spring break, when I was in college, is the only thing with which I can compare it. Time has no meaning. There are no "standards" of when you eat, drink, gamble, or do anything else. It is simply one BIG party, and you take breaks in between.
There was never a point on this trip where I thought "I can't do that cause I am watching calories." I let it all hang out, which was my plan. My thought - I don't know when I am heading back to Vegas so I am going to enjoy myself. I did.
So, to get back home and see the damage was just one pound.......I am very happy.
I read a lot of things before I went thats scared the hell out of me. I read people who said they came home and had gained 8 pounds, 10 pounds, or even more. I didn't want to blow my hard work just for a fun trip. So, considering how I treated Vegas, to get back just up one pound, sorta mind-blowing to me.
Now, the goal is 20+ pounds in seven weeks (around the first week of May). That would put me at 250 and in good shape for summer. If I could knock off another 20 after that, coming in at around 230 by the time July is rolling around, I will be a very happy camper.
Now, a quick review of Vegas.
AWESOME!!!
Not a yearly trip by any account. I am very happy I did this now because I have no idea what my life is going to look like in the next few years. One of my friends is having a baby with his wife. The other is thinking about it. What if I meet someone and begin to settle down? I will DEFINITELY go back, but you're never sure what life will look like. So, to go now, at this stage of my life, with no strings attached, no real fear of losing too much money, no extreme commitment issues, was terrific.
First, the weather. I was disappointed because, while it was much warmer than home, it wasn't GREAT weather. Thursday was cool and somewhat cloudy. Friday was terrific (sunny, 80 degrees) and Saturday was cloudy, cool, and windy. I would have loved 85 and sunny each day and would have loved to have spent some time by the pool. From everyone I spoke to, the Vegas pool scene is not to be missed so, the next time I go back, I want to go closer to the summer. I know it gets to be about 110 degrees at that time of year, but the pool scene sounds way too good to ignore.
Second, the hotel. We stayed at the Flamingo. This is the oldest place on the strip, originally started by mobster Bugsy Seagal. Obviously, it has been updated (not sure if it has moved from its original location or not) but you can tell it is old. There really isn't anything special about the place. Some of the other hotels are obviously MUCH nicer, with plush, plush arrangements.
However, here would me my suggestion. If you have a lot of money, splurge. Go all out. Vegas is obviously about excess. If you are going with a lot of friends, think about a suite, as that could be fun. However, since the room is literally there for a bed and a shower in the morning, I would recommend staying at a cheaper place. Vegas is about hitting all the places for dinner, gambling, shows, and the experience. You spend VERY little time in your room. Don't worry about an outdated room or a cheaper hotel. Just have a place to crash, freshen up, and move on.
Yet, DO stay on the strip. There are a million places off strip, but being on strip is the way to go. I wouldn't want anything to do with having to get a cab to get to and from your hotel off strip. You can find cheap rooms all over the place. These places just want you there. They make their money at the tables and slots, not rooms.
Third, you can walk the strip. Yes, it's a hike to some places, but everything is on the same street. I would suggest splitting nights up between one side, then another. BTW, the Flamingo, in my opinion, is in a perfect spot. It is right in between old a new Vegas. Staying there really allows you to walk where you need.
Also, a quick explanation of old and new Vegas. Old Vegas, like Harrahs, Imperial Palace, even the Mirage, some of the much smaller places (O'Shea's, which was great on St. Patty's Day, Bills Gambling Saloon) are your great, small, somewhat divy casino/bars. These places look like what you would expect of old gambling houses. No frills, no pomp and circumstance. Come in, gamble, drink. It's a lot of fun. New Vegas is glitz, big, glamour.....exactly what you think about when you think of what it has become. That's where MGM is, New York, New York, Paris, and more. These places are impressive. They aren't like casinos you have been to. Just walking to them is a trip. There are character actors on the street all over the place, looking for tips, acting out moments. It is a wild, wild scene.
Don't pigeon hole yourself to one side or another. One of my buddies ONLY wanted to gamble at two or three places. Had I followed his lead the whole time, we would have missed out on A LOT. See as much as you can. Visit a few places. You can find the same kind of tables, same kind of crowds everywhere because everyone is hopping around.
Fourth, don't just gamble. They have some great bars (Dick's Last Resort, where the waiters insult the guests, was my favorite) and even see a show. What the hell. This is suppose to be a full experience. You can buy a 30-pack and get hammered in your house for $16, right? Go to Vegas and try and fit as much as possible in.
Finally, I was amazed that you really do lose track of time. You find yourself at a craps table at 8 in the morning drinking a Seven and Seven and think NOTHING of it. You look at your watch and see it is 3 a.m. when you would have sworn it was midnight. The days just fly by. I spent three nights, four days in Vegas. It honestly feels like one LONGGGGGG day. I am amazed I am home right now. I feel like I went for a night. Everything seems to speed up. It is a different life down there.
The best thing I can say about Vegas is this. I am happy to be home but, honestly, sad I am gone. I feel like I could have, and should have done MUCH more, even though, when I think back, I did a lot. Sometimes, you come home and feel like the vacation was just okay. Sometimes, you even come home and think "was that worth the money and the time?" Not this time. I was happy with Vegas and will return. If I am ever fortunate enough to get married, I would seriously consider my bachelor party being in Vegas.
If you haven't gone, go. There is no place like it. It is a unique experience.
I gained one pound while in Vegas. I cannot even begin to explain the level of satisfaction I feel at that result. First, Vegas is as an EXTREME situation as I have even been. Spring break, when I was in college, is the only thing with which I can compare it. Time has no meaning. There are no "standards" of when you eat, drink, gamble, or do anything else. It is simply one BIG party, and you take breaks in between.
There was never a point on this trip where I thought "I can't do that cause I am watching calories." I let it all hang out, which was my plan. My thought - I don't know when I am heading back to Vegas so I am going to enjoy myself. I did.
So, to get back home and see the damage was just one pound.......I am very happy.
I read a lot of things before I went thats scared the hell out of me. I read people who said they came home and had gained 8 pounds, 10 pounds, or even more. I didn't want to blow my hard work just for a fun trip. So, considering how I treated Vegas, to get back just up one pound, sorta mind-blowing to me.
Now, the goal is 20+ pounds in seven weeks (around the first week of May). That would put me at 250 and in good shape for summer. If I could knock off another 20 after that, coming in at around 230 by the time July is rolling around, I will be a very happy camper.
Now, a quick review of Vegas.
AWESOME!!!
Not a yearly trip by any account. I am very happy I did this now because I have no idea what my life is going to look like in the next few years. One of my friends is having a baby with his wife. The other is thinking about it. What if I meet someone and begin to settle down? I will DEFINITELY go back, but you're never sure what life will look like. So, to go now, at this stage of my life, with no strings attached, no real fear of losing too much money, no extreme commitment issues, was terrific.
First, the weather. I was disappointed because, while it was much warmer than home, it wasn't GREAT weather. Thursday was cool and somewhat cloudy. Friday was terrific (sunny, 80 degrees) and Saturday was cloudy, cool, and windy. I would have loved 85 and sunny each day and would have loved to have spent some time by the pool. From everyone I spoke to, the Vegas pool scene is not to be missed so, the next time I go back, I want to go closer to the summer. I know it gets to be about 110 degrees at that time of year, but the pool scene sounds way too good to ignore.
Second, the hotel. We stayed at the Flamingo. This is the oldest place on the strip, originally started by mobster Bugsy Seagal. Obviously, it has been updated (not sure if it has moved from its original location or not) but you can tell it is old. There really isn't anything special about the place. Some of the other hotels are obviously MUCH nicer, with plush, plush arrangements.
However, here would me my suggestion. If you have a lot of money, splurge. Go all out. Vegas is obviously about excess. If you are going with a lot of friends, think about a suite, as that could be fun. However, since the room is literally there for a bed and a shower in the morning, I would recommend staying at a cheaper place. Vegas is about hitting all the places for dinner, gambling, shows, and the experience. You spend VERY little time in your room. Don't worry about an outdated room or a cheaper hotel. Just have a place to crash, freshen up, and move on.
Yet, DO stay on the strip. There are a million places off strip, but being on strip is the way to go. I wouldn't want anything to do with having to get a cab to get to and from your hotel off strip. You can find cheap rooms all over the place. These places just want you there. They make their money at the tables and slots, not rooms.
Third, you can walk the strip. Yes, it's a hike to some places, but everything is on the same street. I would suggest splitting nights up between one side, then another. BTW, the Flamingo, in my opinion, is in a perfect spot. It is right in between old a new Vegas. Staying there really allows you to walk where you need.
Also, a quick explanation of old and new Vegas. Old Vegas, like Harrahs, Imperial Palace, even the Mirage, some of the much smaller places (O'Shea's, which was great on St. Patty's Day, Bills Gambling Saloon) are your great, small, somewhat divy casino/bars. These places look like what you would expect of old gambling houses. No frills, no pomp and circumstance. Come in, gamble, drink. It's a lot of fun. New Vegas is glitz, big, glamour.....exactly what you think about when you think of what it has become. That's where MGM is, New York, New York, Paris, and more. These places are impressive. They aren't like casinos you have been to. Just walking to them is a trip. There are character actors on the street all over the place, looking for tips, acting out moments. It is a wild, wild scene.
Don't pigeon hole yourself to one side or another. One of my buddies ONLY wanted to gamble at two or three places. Had I followed his lead the whole time, we would have missed out on A LOT. See as much as you can. Visit a few places. You can find the same kind of tables, same kind of crowds everywhere because everyone is hopping around.
Fourth, don't just gamble. They have some great bars (Dick's Last Resort, where the waiters insult the guests, was my favorite) and even see a show. What the hell. This is suppose to be a full experience. You can buy a 30-pack and get hammered in your house for $16, right? Go to Vegas and try and fit as much as possible in.
Finally, I was amazed that you really do lose track of time. You find yourself at a craps table at 8 in the morning drinking a Seven and Seven and think NOTHING of it. You look at your watch and see it is 3 a.m. when you would have sworn it was midnight. The days just fly by. I spent three nights, four days in Vegas. It honestly feels like one LONGGGGGG day. I am amazed I am home right now. I feel like I went for a night. Everything seems to speed up. It is a different life down there.
The best thing I can say about Vegas is this. I am happy to be home but, honestly, sad I am gone. I feel like I could have, and should have done MUCH more, even though, when I think back, I did a lot. Sometimes, you come home and feel like the vacation was just okay. Sometimes, you even come home and think "was that worth the money and the time?" Not this time. I was happy with Vegas and will return. If I am ever fortunate enough to get married, I would seriously consider my bachelor party being in Vegas.
If you haven't gone, go. There is no place like it. It is a unique experience.
Sunday, March 13, 2011
Slow and sure
Sunday weigh-in this morning: 269.
That's another 2 pounds down this week and, overall, 19 pounds down total.
I should have lost more, I believe, but I had a rough night on Saturday night. Went to watch the Big East Championship and, well, didn't hold back, especially on the drinking. The fact that I was still able to lose 2 pounds makes me very happy.
Plus, I am really starting to see a difference. My gut is beginning to shrink. My arms and shoulders are becoming more defined. My pants are much, much looser right now. A few years ago when I lost a good amount of weight, I had to make a notch in my belt buckle. I haven't been able to use that one in a while. Now, I am there.
It is heartening to be able to actually see it. Even though the scale is showing me I am making progress, the fact that I can see it, feel it, is really the most important things.
I have to get myself up to go to the gym today......light workout is needed, but right now I feel like staying on my ass the whole day. I'll have to break through that.
My next weigh-in comes after my trip to Vegas (I leave on Wednesday). I pray I don't gain too much weight while on vacation. I have to be smart about it, really.
That's another 2 pounds down this week and, overall, 19 pounds down total.
I should have lost more, I believe, but I had a rough night on Saturday night. Went to watch the Big East Championship and, well, didn't hold back, especially on the drinking. The fact that I was still able to lose 2 pounds makes me very happy.
Plus, I am really starting to see a difference. My gut is beginning to shrink. My arms and shoulders are becoming more defined. My pants are much, much looser right now. A few years ago when I lost a good amount of weight, I had to make a notch in my belt buckle. I haven't been able to use that one in a while. Now, I am there.
It is heartening to be able to actually see it. Even though the scale is showing me I am making progress, the fact that I can see it, feel it, is really the most important things.
I have to get myself up to go to the gym today......light workout is needed, but right now I feel like staying on my ass the whole day. I'll have to break through that.
My next weigh-in comes after my trip to Vegas (I leave on Wednesday). I pray I don't gain too much weight while on vacation. I have to be smart about it, really.
Monday, March 7, 2011
Just in case you were interested
It strikes me that, if anyone ever did venture onto this site and read through a few posts, they might be interested in exactly what I have been doing. Since I am at 17 pounds lost in six weeks, I can offer this regiment up to anyone interested with at least a modicum of certainty that it can work.
First, I have kept myself to approximately 1,500 to 1,800 calories per day, while allowing myself a little leeway on the weekends. I am still somewhat structured and don't go crazy on Friday and Saturday, but I'll have a few beers and a few wings, or the like, and not get too worried about it.
I have gotten off of all soda or carbonated drinks, and have cut out juice as well. Juice is high as hell in calories and can be every bit the belly buster as soda I have found, only with some nutritional value.
I can't say that, as far as food, I complete have cut anything out, however, when you are counting calories you have a lot less to play with than usual. For instance, I haven't given up on fast food, but when you are talking about 500-600 calories for a burger or a chicken sandwich, that doesn't leave a lot for the rest of the day. That means that you pretty much have to cut that kind of stuff out.
Also, you have to determine what kinds of foods you can go “light” or “fat free” with. Let's face it, some things are just horrid light or fat free. For instance, I can't have light or fat free blue cheese. So, when I get myself a salad, I still put the regular blue cheese on it, I just use less and have a smaller salad. As an example, I love a local diner's chef salad, and I love their blue cheese. I get the large and use a pertty generous portion of blue cheese. However, I will only eat half the salad at a time, instead of the whole thing. So, a salad that, with all the fixings and blue cheese, was probably running me 1,300 calories (I am just approximating, might have been less) will not only yield 650 calories. On a 1,500 to 1,800 daily calorie intake, that leaves me the option of a decent lunch and a few little snacks mixed in.
On the flip side, light bread, from light white to light rye, which yields about 40 calories per slice as opposed to 80 per, is just fine with me. As is low-fat cheese slices (60 calories per as opposed to some at 75 per or higher) and I don't mind fat free bologna (25 calories per slice). So, I can make myself a bologna and cheese sandwich and not be killing my calorie intake.
I also eat a lot of cereal, preferring Special K, and I drink a LOT of water.
If I am getting a pre-made meal, or something canned, I try and get a meal that is in the 500-600 range for dinner, and I eat a good amount of fruit as a snack.
But, none of this would be possible without working out.
I am a novice when it comes to working out. I have tried to study as much as possible on the right techniques and the right regiment for optimal response. When you begin to research, understand two things: one, there is a tremendous amount of info out there, so you should be able to educate yourself with relative ease. However, everyone has a completely different idea about how to attack weight and get into shape. You'll find opposing opinions on everything, from how many times a week you should work out to how intense that workout should be to how much time should be spent on cardio versus weight training.
Having looked at everything, here is what I have come up with:
Monday, Wednesday, and Saturday are high-intensity workout days for me. I start on the cross country trainer and do 20 minutes right when I hit the gym. Usually, I do intervals of intensity, without ever really resting all that much. I will start slow for a warm-up minute, then ramp it up as high as I can go until the five-minute mark. Then, I pull it back a bit for about two minutes, then ratchet it up again until the 10-minute mark. I keep this up back-and-forth up until the 20-minute mark, then cool down for two minutes.
Then, I do my workout, alternating between biceps and triceps one day, back and chest the next. I will do two workouts for each section, three sets each time. I start doing 15 reps, then do 10 and 10, while increasing the weight for each set (I usually have a hard time completing that 10th rep on the third set). Then, when I am done with my four exercise routines, I then do a quick ab workout (hammer crunches and then either power crunches or leg raises). Then I finish up with two more routines (one for each section being trained) and then do a less-intesive cardio for 10 minutes (on some days I can only get up to five minutes).
On Tuesday and Thursday I do about a 15 minute ab workout at home after work. I do 65 jumping jacks, plank exercise, and then alternate between regular crunches and reverse crunches for three sets of each. Then I do a lower back crunch set, then another 65 jumping jacks. With little rest inbetween everything, it usually takes 15 minutes.
On Sunday, I go to the gym for a medium intensity workout on the cross country trainer (25 minutes) then two sets of leg workouts (calf and hamstring work) then two ab routines.
The only day I usually do nothing is Friday.
So far, this has seemed to work for me. I have to be much more diligent in making sure my weights stay consistent and that my technique is always right because, without that, you are really just wasting effort and putting yourself in a position to get injured.
I started out with just three days or working out a week, then added the two-day ab workout at home about three weeks in, then added the Sunday workout last week. You have to pace yourself. If you try and do too much too quickly, you'll get injured or sick and you'll end up back at square one.
I have already noticed a huge difference in the six weeks since I have been working out. My muscle are a little more defined (a shocking development considering the fat they have to fend off just to be seen) and the routine (especially cardio) that kicked my butt every week is now getting more tolerable. I was on the cross country trainer for 27 minutes on Sunday and could have probably stayed on for another 15. That is in stark contrast to when I started, where I could barely do 10 minutes and was having “you can do this” conversations in my head at about the 7-minute mark.
Also, realize that doing too much can be bad. I stopped at 27 minutes on Sunday and kept my workout light because I knew I was going to be back on Monday. Had I just let it all fly that day, I would probably be burned out for Monday's routine. When you get to a level where you can really let it all fly, go right ahead, but when you are working off a lot of weight (like me) then pacing yourself, not putting yourself in a position to be injured, is important. It's a marathon.
The hardest part?
The eating.
I have come to really look forward to my workouts even though, in the midst of one, I am dying. You end up feeling really good once your body recovers and you want to do it again.
The eating, that's tough because, if you're overweight, chances are food became a much bigger deal in your life than you ever wanted it to be. Get depressed, unhappy, even bored, and food was there for the taking. Now, however, you have to fight those urges. You also have to fight the urge to congratulate yourself on weight loss with food. Once a month, not a problem. I have a weigh-in each month with another person. Whoever loses the most that month gets a dinner. Last month, I went out, had a great steak, garlic mashed potatoes, salad, appetizer, and desert. It was a great meal. But, I don't let myself get off the routine after a good week. I, instead, hunker down, keep going.
Look, it is tough. I am only in week six. I am writing this blog to see how this whole thing shakes out. I don't know what I am going to look like in another month of two months or eight months, but I believe this way of approaching working out.........works.
Why? Because you really have to find what works for you, for life. Can you live without carbohydrates? Can you live on veggies alone? Can you live on wheat bread and give up all others?
You have to develop the things you CAN do for the rest of your life, noth six months, not 18 months. If you do, then I believe getting in shape can become staying in shape.
First, I have kept myself to approximately 1,500 to 1,800 calories per day, while allowing myself a little leeway on the weekends. I am still somewhat structured and don't go crazy on Friday and Saturday, but I'll have a few beers and a few wings, or the like, and not get too worried about it.
I have gotten off of all soda or carbonated drinks, and have cut out juice as well. Juice is high as hell in calories and can be every bit the belly buster as soda I have found, only with some nutritional value.
I can't say that, as far as food, I complete have cut anything out, however, when you are counting calories you have a lot less to play with than usual. For instance, I haven't given up on fast food, but when you are talking about 500-600 calories for a burger or a chicken sandwich, that doesn't leave a lot for the rest of the day. That means that you pretty much have to cut that kind of stuff out.
Also, you have to determine what kinds of foods you can go “light” or “fat free” with. Let's face it, some things are just horrid light or fat free. For instance, I can't have light or fat free blue cheese. So, when I get myself a salad, I still put the regular blue cheese on it, I just use less and have a smaller salad. As an example, I love a local diner's chef salad, and I love their blue cheese. I get the large and use a pertty generous portion of blue cheese. However, I will only eat half the salad at a time, instead of the whole thing. So, a salad that, with all the fixings and blue cheese, was probably running me 1,300 calories (I am just approximating, might have been less) will not only yield 650 calories. On a 1,500 to 1,800 daily calorie intake, that leaves me the option of a decent lunch and a few little snacks mixed in.
On the flip side, light bread, from light white to light rye, which yields about 40 calories per slice as opposed to 80 per, is just fine with me. As is low-fat cheese slices (60 calories per as opposed to some at 75 per or higher) and I don't mind fat free bologna (25 calories per slice). So, I can make myself a bologna and cheese sandwich and not be killing my calorie intake.
I also eat a lot of cereal, preferring Special K, and I drink a LOT of water.
If I am getting a pre-made meal, or something canned, I try and get a meal that is in the 500-600 range for dinner, and I eat a good amount of fruit as a snack.
But, none of this would be possible without working out.
I am a novice when it comes to working out. I have tried to study as much as possible on the right techniques and the right regiment for optimal response. When you begin to research, understand two things: one, there is a tremendous amount of info out there, so you should be able to educate yourself with relative ease. However, everyone has a completely different idea about how to attack weight and get into shape. You'll find opposing opinions on everything, from how many times a week you should work out to how intense that workout should be to how much time should be spent on cardio versus weight training.
Having looked at everything, here is what I have come up with:
Monday, Wednesday, and Saturday are high-intensity workout days for me. I start on the cross country trainer and do 20 minutes right when I hit the gym. Usually, I do intervals of intensity, without ever really resting all that much. I will start slow for a warm-up minute, then ramp it up as high as I can go until the five-minute mark. Then, I pull it back a bit for about two minutes, then ratchet it up again until the 10-minute mark. I keep this up back-and-forth up until the 20-minute mark, then cool down for two minutes.
Then, I do my workout, alternating between biceps and triceps one day, back and chest the next. I will do two workouts for each section, three sets each time. I start doing 15 reps, then do 10 and 10, while increasing the weight for each set (I usually have a hard time completing that 10th rep on the third set). Then, when I am done with my four exercise routines, I then do a quick ab workout (hammer crunches and then either power crunches or leg raises). Then I finish up with two more routines (one for each section being trained) and then do a less-intesive cardio for 10 minutes (on some days I can only get up to five minutes).
On Tuesday and Thursday I do about a 15 minute ab workout at home after work. I do 65 jumping jacks, plank exercise, and then alternate between regular crunches and reverse crunches for three sets of each. Then I do a lower back crunch set, then another 65 jumping jacks. With little rest inbetween everything, it usually takes 15 minutes.
On Sunday, I go to the gym for a medium intensity workout on the cross country trainer (25 minutes) then two sets of leg workouts (calf and hamstring work) then two ab routines.
The only day I usually do nothing is Friday.
So far, this has seemed to work for me. I have to be much more diligent in making sure my weights stay consistent and that my technique is always right because, without that, you are really just wasting effort and putting yourself in a position to get injured.
I started out with just three days or working out a week, then added the two-day ab workout at home about three weeks in, then added the Sunday workout last week. You have to pace yourself. If you try and do too much too quickly, you'll get injured or sick and you'll end up back at square one.
I have already noticed a huge difference in the six weeks since I have been working out. My muscle are a little more defined (a shocking development considering the fat they have to fend off just to be seen) and the routine (especially cardio) that kicked my butt every week is now getting more tolerable. I was on the cross country trainer for 27 minutes on Sunday and could have probably stayed on for another 15. That is in stark contrast to when I started, where I could barely do 10 minutes and was having “you can do this” conversations in my head at about the 7-minute mark.
Also, realize that doing too much can be bad. I stopped at 27 minutes on Sunday and kept my workout light because I knew I was going to be back on Monday. Had I just let it all fly that day, I would probably be burned out for Monday's routine. When you get to a level where you can really let it all fly, go right ahead, but when you are working off a lot of weight (like me) then pacing yourself, not putting yourself in a position to be injured, is important. It's a marathon.
The hardest part?
The eating.
I have come to really look forward to my workouts even though, in the midst of one, I am dying. You end up feeling really good once your body recovers and you want to do it again.
The eating, that's tough because, if you're overweight, chances are food became a much bigger deal in your life than you ever wanted it to be. Get depressed, unhappy, even bored, and food was there for the taking. Now, however, you have to fight those urges. You also have to fight the urge to congratulate yourself on weight loss with food. Once a month, not a problem. I have a weigh-in each month with another person. Whoever loses the most that month gets a dinner. Last month, I went out, had a great steak, garlic mashed potatoes, salad, appetizer, and desert. It was a great meal. But, I don't let myself get off the routine after a good week. I, instead, hunker down, keep going.
Look, it is tough. I am only in week six. I am writing this blog to see how this whole thing shakes out. I don't know what I am going to look like in another month of two months or eight months, but I believe this way of approaching working out.........works.
Why? Because you really have to find what works for you, for life. Can you live without carbohydrates? Can you live on veggies alone? Can you live on wheat bread and give up all others?
You have to develop the things you CAN do for the rest of your life, noth six months, not 18 months. If you do, then I believe getting in shape can become staying in shape.
Subscribe to:
Posts (Atom)
