The reason I’m starting this journal is because I have lost 30 lbs. (and still losing) in the last couple of months and I’m always being asked what my “secret” is… so I’d like to share my “secret” with anybody who is really interested… come a little closer and I’ll tell you… a little closer… ok ready? Here it is….
“THERE IS NO SECRET!!!”
It’s a bit of work. But anything worth having is not going to be easy to get… and my friends, Health & Wellness is definitely worth having and definitely worth devoting some time to EVERY day. In fact it should be right near the top of your priority list, up near where you have Breathing.
Now for the Why of what I’m doing. I noticed as I get older that every year my top weight is 5 – 10 lbs. more than the year before. In 2005 I was at a low of 178lbs. and this September, 5 years later, I hit 220lbs. that’s 42 lbs. heavier. Doing the math I'd be 262lbs. in 2015, YIKES!! So I have decided it’s time for a change.
I knew I was going to do something sooner or later, I was going to wait until the New Year after the holidays, then I said maybe I should start on the 1st of October. It’s always some “significant” day like that for some reason, either the New Year, or the 1st of something, or a Monday. And then one day, in the middle of September, the 16th it was, I said why not now, why not today… tomorrow never seems to come, so why wait. On the 17th I was 3 lbs. lighter, it was only water weight, but still very encouraging, LOL. And this morning, I weighed 188lbs. My goal is to stop at 180 or New Years Day whichever comes first. Then I will concentrate on adding some muscle, without putting on any or very little fat.
My goal is not really weight loss, it’s really fat loss. The scale is just one device I use to gauge my fitness, I also use a tape measure and some general online fitness calculators to let me know some approximate fitness levels like how much body fat I have. But the best tool is the Mirror, the mirror does not lie, unless you lie to yourself.
Now for the How… I start out the day by walking for 30 minutes before work, 5 days a week. At work sometimes I can sneak in some push-ups or other exercise. After work I do 45 minutes of Strength Training exercises 5 – 6 days a week. Now here comes the part where most people tune out, the nutrition part, but it’s the most important part, it’s 80% or more of any fitness program. It’s an old saying, but it needs repeating, “YOU CAN’T OUT-TRAIN, OUT-EXERCISE, OUT-WALK, or OUT-BICYCLE A BAD DIET.”
Physical activity is not very good at burning calories, an hour walking burns about 300 calories, bicycling just a few calories more, jogging burns about 600-700, it all depends on your weight and intensity, but a breakfast sandwich like Bacon, Egg & Cheese contains anywhere from 450 to 500 calories or more… add to that a coffee or tea with milk and sugar, or a juice and you can see it’s a losing proposition.So a solid, healthy diet is a must. No and's, if's or but's about it. I eat 5 - 6 small meals a day, I get most of my Carbs from fruits, vegetables and whole grains, my Proteins from lean meats and fish and my Fats from extra virgin olive oil, nuts and peanut butter.
In conclusion,I’m just going to blog about what I’m doing, what works for me, and things that didn’t work. It’s always good to find your own way, because everybody has different situations, for example I work nights so I have to schedule my workouts in the mornings after work, I eat breakfast at 10pm, Dinner at 11am… but no matter what your situation you can make it work, make it happen. My work week runs from Friday night until Tuesday night, so my weekend is Thursday/ Friday. So I take Friday off from everything except my diet, but I eat fewer but larger meals, but usually less total calories for the day.
That’s where I’m at, so take what you want… if I help somebody it’ll be worth my time, if not, I tried. I am a work in progress and so are my work-outs and my diets they are always evolving and being tweaked. Everything is fluid and takes the shape of newly acquired knowledge and new experiences combined with the tried and true.
OK some facts and figures.
Sept. 16th: 220 lbs. Waist: 44 " Body Fat (Approximated) 29%
Nov.25th: 188lbs. Waist 37 " Body Fat (Approximated) 20%
I don't think my subsequent Journal entries will be this long, I don't think I'd have the time. Unless I give up my work-outs... just kidding, No Excuses!! LOL
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