3 Keys To Lose Weight

You absolutely can lose weight and feel better! These are what I consider the three keys to my weightloss of 50+ lbs this last year. Please be reasonable, there are medical conditions that may require a doctors assistance, this is my story.

1) Be Positive (No Matter What)

We tend to start on something and give up at the first sign of a setback. Sometimes, we actually looking for a reason to quit including me. It could be a discouraging word from someone we considered a good friend or our family. Don’t cling to that! As my wife says with her business, “remember your why.” Why did you start? To proven someone wrong, to prove that voice in your head wrong? Your family? Your spouse?

2) Eat Simple

In the words of my college speech professor, “KISS it.” (Keep It Simple Stupid).
– Eat Simple
Eat foods with simple ingredients without processed foods. Sugar is processed, stay away. Sodas and most juice is processed or has added sugars, stay away. My rule, “If God made it eat it.”
– Eat Fiber
It keeps you full longer and cleans the junk out of your system. High fiber/high protein snacks are great choices through the day. Dried fruit, nuts, granola, etc. I eat frequently during the day. Natures little scrub brush!!
– Eat Protein
Your body needs fuel. Just keep it lean like chicken or wild game and small portions. You body really does not need as much as you might think. But, if you starve it for fuel you will regret it later.

3) Accountability

You don’t need a preacher but a cheerleader, at least once you get started. You might well need a preacher to push you to start (thank them later, you probably don’t enjoy it now). This Blog has been excellent for me, even though none of the followers comment it still encourages me to post and see that people are viewing. Then I share my post with my digital friends on “spacebook” which adds another layer. Some of you may find a partner to keep you accountable.

Bottom line, make up your mind/go for the prize/goal in front/strive for it no matter what! YOU CAN DO IT!!!!!

For now,
Steven

Weight watchers, Joy stoppers

It sounds a little odd to say, but I can tell you first hand the scales can excite you and defeat you. I changed my routine and started weighing in every day as I work out (before and after). This has been interesting, frustrating, defeating, encouraging, and sometimes down right fascinating.

I have experienced weight swings of as much as 7 lbs one day to the next. That’s amazing to me, just as amazing as my inability to drop below 220 on a doctors or digital scale. I have been bouncing around between 220 and 230 for the last two months it seems. However, I have been determined not to veer from my now daily workout routine in hopes that I would eventually turn the corner of weight loss. Interestingly I seem to be turning that corner now with a weigh in today of 218!! (That equates to 208 on the old scale I was using). I am pumped and excited to see if it can be sustained.

For those workout folks (gym rats), I am up to 30 min on either the elliptical or tread mill (depends on how tired my body is from previous day). About 10 standard push-up, either 20 elbow stab. Lifts or 20-25 leg lifts on the equipment, and 20-40 crunches. This is HUGE for me since I have never worked out before in my life. I actually do feel good and I like how my clothes are fitting these days. Operative word is FITTING!!! Lol.

If you are working out make sure you feed your body what it needs. Protein is best balanced with some carbs. To get the most out of the weightloss front it seems to work best to still limit my portions and snack through the day as normal, but I have added some eggs and a piece of chicken tender to my breakfast routine to offset what I lose in the workout. Seems to be working so far!

Don’t give up! You can do it! We can do it!!

For Now,
Steven

Incremental progress is progress even if infinitesimal

Let’s be honest, that title is true, but more importantly it just gives me an opportunity to use incremental and infinitesimal in the same sentence.

I am proud of three weeks worth of progress! Here are my stats from this morning:

27 min – elliptical
2.17 miles
350 – calories burned (according to machine)
14 – elbow stabilization lifts
30 – true crunches
20 – “girl push-ups” (arms were on fire)

I have had access to a gym here at the building I am currently working in. It’s been great! So, I come in around 6am work out for about 30 min, take a shower, and go to work. I wonder what I will do when I don’t have access to this facility, but for now I will focus on what’s important, I do have it!

I worked out in work boots this morning! I left my running shoes in my other car at the repair shop. So, I improvised with my only other pair of “cushioned” shoes/non-dress shoes. They did great, although I would not want to run any real distance in them. I am glad a little issue like shoes wasn’t able to stop progress.

On the scale front I had a little setback from 220 on a digital scale to 228 and now after three weeks I am back to 222 with some hard work ahead to get to my goal of 210 on a digital scale. It is achievable, attainable, and “insert perfect word here”!!!

Thanks to my wife and family for constant support and encouragement! I hope someone else reading this blog is encouraged too, YOU CAN DO IT!

The Pathetic State of My Personal Fitness.

I posted my VERY ambitious goals and have started working on them. How quickly I discovered that my desire to eat healthy is much stronger than my desire to “work” on fitness goals! Not to mention I feel like the 90lb weakling in a 200lb body!

So, for those not blessed enough to witness my “workout”, which would be everyone but my wife and kids; let me fill you in on the sorted details.

I am up to ten push-ups, AWESOME!, 10 “girl push-ups” as my oldest son calls them….. I still consider it a triumph since I can do 10 of them twice in the same day. FYI the first day I did “girl” push-ups I had to recover for three days due to my arms being so sore.

Now, sit-ups have not gone so quickly either. I have worked my way up to one set of 20 “half” crunches. That’s because I don’t have the abdominal strength to do a whole crunch or a full sit-up without putting myself on the disabled list. Hey, gotta start somewhere, right!?!

The last part of my phased implementation plan (as if I had a choice but to start slowly) is the elbow stabilization. While it may sound simple and relatively easy, I assure you that my big toe makes this maneuver complicated! Yea I ain’t afraid to admit my big toe hurts, I may not be forty yet, but I am man enough to admit that. I have gout in my toe and though the GREENS and RELIEF from IT WORKS! (Leave a message if you want more info on those products) Help tremendously, putting direct pressure on the toe hurts terribly. However, I push through and have worked up to 6 of these beauties! Yep, I’m the man….. LOL!!! It’s a start, if nothing else.

Oh, almost forgot I can run up three flights of stairs one time without passing out for lack of oxygen and lead a thirty Minute soccer practice for 8 y.o. Without having a week of soreness to recover from.

I gotta run, or slowly walk in all honesty, so please pray for me that I don’t injure myself or anyone around me along the rest of this fitness journey! Have an awesome day.

For now,
Steven

Not Sure If This is Possible, but….

Here are the new goals, no fluff, no hype, no explanations:

1) weigh 210 on a digital scale ( seems to be 10+ pounds difference)
2) Do 100 crunches each day over a 5 day period.
3) 5 sets of 10 v-ups each day for 5 day period
4) 5 sets of 10 elbow stabilizations each day for 5 day period
5) 100 push-ups each day for a 5 day period
6) 5 sets of 10 leg lifts each day for a 5 day period
7) walk 1 and run 1 – 5k within the next year.

There you have them, ambitious for me for sure!

For now,
Steven