‘Tis the season for resolutions
First posted on my old blog Dec 29th, 2010, Since then I’ve lost and maintained a weight loss of over 140 lbs. Best of luck for 2013, get off your ass anf get to making fat cry!
The majority of you reading this will either make a resolution to lose weight or know someone who will. I have a couple of things I would like to point out that I learned along the way.
*** Disclaimer, I am not a doctor, fitness trainer or nutritionist. The opinions in this article are solely of the author, always seek the advice of a professional, this worked for me and might not work for you. You should always seek the advice of a doctor before embarking on a weight loss plan and exercise program ***
If you chose to make a resolution to lose weight this year great! Will you follow through? I would say 95% of you won’t. I hope this makes you mad, I want you to lose weight. We all say we would like to lose weight. If you would like something, I seriously doubt you get what you would like. If you WILL, NEED OR REQUIRE something you usually work your tail off to get it. Perhaps a term like I will, I have too, or I must to live a long life. Those terms, if you are focused should help you long term. Short term we need the power of 5.
The Power of 5:
Nike +, the Nike workout web site, has learned that from 1.2 million runners who have tracked over 130 million miles. Of the users who track 5 workouts are statistically hooked for life! Yep if you work out 5 times, you are probably going to stick to it!
Lets start out with 5 days of healthy eating, and 5 days of exercise. If you can’t commit 1.9% of the year, then why are you making a resolution to lose weight in the first place? In my own experience I decided I was going to try this for 2 months, if I didn’t lose weight or feel better, the hell with it. at the time of writing I am 103 lbs lighter on my feet than I was in March of this year.
Eat right, it’s not a diet it’s fuel:
Food can be enjoyable, but you need to think of food as fuel. Would you put gasoline that was exposed to the elements, which had water and other non-combustible things in your car? Of course not! So why do you put bad fuel in your body?
Google, the effect of insulin resistance by HFCS (High Fructose Corn Syrup)
Google and or Amazon search for these books, the Paleo Diet, Primal Blue Print, The 4 hour Body and Paleo recipies
Time to do some more research, lets look at grains, carbs and starches. All of these foods
set off our blood sugar to new heights. Many of you are hopefully not diabetic, it is very crucial you understand how blood sugar effects weight loss and weight gain. Blood Sugar spikes then crashes. This roller coaster ride creates cravings. Have you ever ate a huge meal only to find yourself hungry a few hours later? You know why? Did you have a lot of carbs? Little or no fat? An imbalanced ratio of protein to carbs? I would have to say you might have answered yes to all of those questions.
Understand that your key to success is getting the balance of protein to carbs right, I ate 50
– 100 grams of carbs per day when I am dieting. During the holidays I ran it up to 150 – 250 grams, and gained 1 lb over a 6 day duration with minimal exercise. I have read that anything below 150 grams is ideal for not gaining weight. Keep it above 50 grams of carbs, we don’t want an onset of ketosis.
Tip: Don’t start off your day by spiking your blood sugar. I’ll let you research that!
Don’t feel like you have to follow your diet 100%, ever two weeks or so, get that food or foods you’ve been craving, use moderation, but a brownie or a bowl of ice cream isn’t going to kill your diet. Just keep it to 2 times a month and for a single day. You won’t wreck your diet.
I am not going to go into this too much, I have a series of supplements I take myself. For the purpose of this article I’m not going to cover them. I will recommend one that I think is very useful for anyone who reads this. Both are similar I’ve used both. Currently I’m using Athletic Greens. You only need one of them if you want ot use them. I like the fact they provide you will nearly all the micro nutrients and vitamins, fiber, pro and pre-biotics and anti-oxidants in one single shot. Be forewarned, this taste is somewhere between bad and terrible. If you have hair on your chest, you’ll lose it! If you don’t have hair on your chest, you’ll grow it. if you are interested in how I mix it? email me here or message me on Facebook.
Olympian Labs Greens Proteins 8 in 1 http://www.olympianlabs.com/products/details/greens- protein-8-in-1.html
When you start out, if you haven’t been an active person, a small amount of exercise goes
a long way. Never under estimate what a 10 or 15 minute walk will do for the first couple of weeks. It is important that your feet and legs keep up with you lifestyle change. Don’t get caught up in the super-hyper gotta breath hard – and make your heart want to arrest cardio. DON’T! You’ll stop working out after 1 session. leave that for later when you become hooked and you don’t find walking 2 hours a day that enjoyable in the winter! Start off slow and gradually work up your endurance and exercise time. Walking after a meal will lower your blood sugar levels, and it is generally a way to unwind after a long day or a great way to get the blood pumping in the morning.
Your activities can and should be varied. There isn’t a rule that says you can’t swim, walk and bike to change up your routine. If you exercise alone, take your phone or iPod with you and listen to audible.com books or music. Wear a heart rate monitor get an application to track your heart rate, calorie burn and route. Upload to Endomondo.com or other sites. Keep a work out log and an accurate calorie count.
Buy a heart rate monitor:
Google, calculate fat burning zone heart rate
Here is a really good thing you should know. You might need more than 2000 calories to lose weight! Yes, you don’t have to restrict yourself to a 1000 calorie diet.
Keep records and an accurate count:
Get a good scale and a measurement tape. Keep accurate records of your weight and dimensions, later on you’ll love to look back to see what you have accomplished. It is also
a good idea so you can keep motivated. You’ll be “all in” once you start to accelerate your weight loss. A quick note, Body dimensions, should be the neck, chest, abdomen and hips.Optionally you can add arms, thighs, and calves. Record these measurements once a week. Don’t be a scale whore, I did that, you will too, I now weight myself every other day with in 30 minutes of waking up.
Google, Escali bath scale Google, withings scale Google, myotape body tape
Google BMR Calculator:
Follow the instructions, I usually round up on my age, and round down on my activity to start off with. Then it is a matter of plugging in the numbers, determining how many calories you are burring off exercising. Bingo, you’ll lose weight.
Losing more than 2 lbs a week probably isn’t a good idea, but you can do it. I lost 11 pounds in a single week! I’m not going to tell you how, but there might be a clue to two here. I will say to prevent something silly, I DID NOT USE fat burning thermogenics and I didn’t starve myself.
Drink lots of it! 8, 8 ounce glasses a day is important. You should taper off before going to bed, if you are a deep sleeper, you could be in for a swim! Just a cheap joke 🙂 Water also plays a huge role in your scale, weighing yourself every day can be disappointing, I once drank 3 liters of water in the first hour after waking, and stepped on the scale. I gained 7 lbs. then over the next 6 hours I lost 5 lbs. I retained 2 lbs of water weight the next morning. I have noticed that days where I didn’t drink my 64 ounces of water, I gained weight or hit a wall. Yep, you need at least 64 ounces of water for your body to function. Some will need more, you’ll know once you get into the routine of drinking the proper amount of water. Studies have shown that most people are not getting enough water. You might not lose weight your first week if you are going to drink your 64 ounces of water.
Competition is good for the soul and good for the motivation, I suggest starting out slow, getting a group of friends together and make a bet. Use a website like endomondo.com
to log your workouts and join challenges. I started off with a bet and won it, easily! If you really want it, you will too. Most of the people you bet will quit. Next take up challenges at endomondo.com Initially don’t expect to finish in the top 25 at endomondo initially. It took me months to get in the top 100, now manage to live in the top 20.
The wrap up:
I have scratched the surface of my diet. The books I have mentioned should give you more details and ideas. Remember that you are in this for the long haul, this is a lifestyle change. Set realistic goals, initially you should set off with I hope to lose 1lb this week, exercise 5 times this week. Eventually weight will start to shed if you stick to it. When you’re not losing weight just remember that if you keep on keeping on you’ll lose weight. I can’t tell you how many times I hit a weight plateau for 3, 5 or 11 days, only to have a fat shedding event the following day.
Remember start off slow be patient, and look at this as a journey. Before you know it, you’ll arrive at your destination. Healthier, happier and better looking 🙂 I wish you the very best of luck, the rest is up to you! Happy New Year!