Take Small Bites

Current Weight: 217 lbs
Body Fat: 30.2%
Take Small Bites

By taking smaller bites of food, we actually savor the food we eat, enjoying the flavors present. As you begin to actually taste the food you are eating you may notice a change in the foods you desire.

Taking small bites will also lengthen the time it takes to eat and you'll have a lesser tendency to eat too much. As you start to feel full, stop eating, your stomach needs time to process what you already have in it, and overloading it will only cause the excess to be stored as fat.

Current Weight: 217 lbs
Body Fat: 30.2%

Current Weight: 215 lbs
Body Fat: 31.2%

Weekly Progress

Current Weight: 213 lbs
Body Fat: 27.5%
Weekly Progress


This week I've maintained an additional loss. The loss is still the motivating factor. I need to want it more.

Week 18: 2 lbs
Week 17: 1 lb
Week 16: 1 lb
Week 15: 0 lbs
Week 14: 0 lbs
Week 13: -1 lb
Week 12: 0 lbs
Week 11: 1 lb
Week 10: 0 lbs
Week 9: 1 lb
Week 8: 0 lbs
Week 7: 2 lbs
Week 6: 1 lb
Week 5: 1 lb
Week 4: 1 lb
Week 3: 0 lbs
Week 2: 6 lbs
Week 1: 6 lbs

Current Weight: 216 lbs.
Body Fat: 31.4%

Current Weight: 217 lbs
Body Fat: 30.1%

Wednesday Night Taekwando Class

Current Weight: 214 lbs
Body Fat: 33.7%
Wednesday Night Taekwando Class

Exercise
Jump Rope: 100 reps
Taekwando: 1 hr
Panther Stretch Push-Ups: 3 x 10 reps
Atlas Push-Ups: 3 x 10 reps

Current Weight: 214 lbs
Body Fat: 30.1%

Monday Night Black Belt Class

Current Weight: 216 lbs
Body Fat: 39.2%
Monday Night Black Belt Class

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1.5 hours
Panther Stretch Push-Ups: 3 x 10 reps

Weekly Progress

Current Weight: 215 lbs
Body Fat: 28.5%
Weekly Progress


This week I've maintained an additional loss. While my motivation should not hinge on the number, it does feel good to see added loss.

Week 17: 1 lb
Week 16: 1 lb
Week 15: 0 lbs
Week 14: 0 lbs
Week 13: -1 lb
Week 12: 0 lbs
Week 11: 1 lb
Week 10: 0 lbs
Week 9: 1 lb
Week 8: 0 lbs
Week 7: 2 lbs
Week 6: 1 lb
Week 5: 1 lb
Week 4: 1 lb
Week 3: 0 lbs
Week 2: 6 lbs
Week 1: 6 lbs

Current Weight: 215 lbs
Body Fat: 35.1%

Current Weight: 215 lbs
Body Fat: 34.5%

Wednesday Night Taekwando Class

Current Weight: 215 lbs
Body Fat: 30.1%
Wednesday Night Taekwando Class

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1 hour
Panther Stretch Push-ups: 3 x 10 reps
Atlas Push-ups: 3 x 10 reps
Lierderman Chest Press: 3 x 10 reps
Chest, Abdominal, Tricep DVR: 3 x 10 reps
C'mon At Ya: 3 x 10 reps
Rope Pull: 3 x 10 reps

Taekwando

Current Weight: 216 lbs
Body Fat: 28.5%
Taekwando

I attend Taekwando at Desert Taekwando here in Tucson. I enrolled my children first, about 5 years ago to get them some regular exercise, as well as teach them self-defense. After a year, I started taking class too. It's a pretty good work-out, and it has helped raise their self-esteem. Since reaching their red belt rank about 2 years ago, they also help instruct the children classes, which helps them improve their skills and they get great social interaction with the other kids.

We train in the ITF style of Taekwando, and although the school is not associated with the ITF, we follow General Choi's Taekwando encyclopedia exactly.

Monday Night Black Belt Class

Current Weight: 217 lbs
Body Fat: 35.8%
Monday Night Black Belt Class

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 90 minutes
Panther Stretch Push-ups: 3 x 10 reps
Atlas Push-ups: 3 x 10 reps
Lierderman Chest Press: 3 x 10 reps
Chest, Abdominal, Tricep DVR: 3 x 10 reps

Weekly Progress

Current Weight: 216 lbs
Body Fat: 30.2%
Weekly Progress


Another week, and I've re-lost that 1 pound. This plateau is becoming a discouragement, and I need to turn it into more motivation to work harder.

Exercise
Jump Rope: 100 reps
Taekwando: 1 hour
Panther Stretch Push-Ups: 3 x 10 reps
Atlas Push-Ups: 3 x 10 reps
Lierderman Chest Press: 3 x 10 reps
Chest, Abdominal, and Tricep DVR Contractions: 3 x 10 reps

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs
Week 9: 1 lb
Week 10: 0 lbs
Week 11: 1 lb
Week 12: 0 lbs
Week 13: -1 lb
Week 14: 0 lbs
Week 15: 0 lbs
Week 16: 1 lb

How Many Sets?

Current Weight: 215 lbs
Body Fat: 30.2%
How Many Sets?

A common question for exercise is how many repetitions and how many sets. 10 and 3 are commonly bandied about numbers, but what is their basis, and is it factual? A single set of strength training exercises can build muscle as effectively as multiple sets. This has been reported in scientific literature for a number of years. But the "tradition" of three sets or more doesn't die easily.

In 1998, an analysis of multiple previous studies compared single-set and multiple-set strength training. Thirty-three out of 35 studies examined showed no significant difference between single sets and multiple sets in regard to strength gains or lean muscle mass increases. Another study found that using a weight sufficient to fatigue the muscle at about 12 repetitions is optimal stimulus for strength gain.

Based on this information, working the major muscle groups two to three times a week — doing a single set of each exercise — with a weight that tires the muscle at 12 repetitions is all most people need to do for an effective strength training program. While this is great news for people who have been spending too much time in the weight room doing three or more sets while working with weights, when doing isometrics, or dynamic tension exercises, 1 set of 12 repetitions is just not going to cut it.

For myself, 3 sets of 10 exercises is a simple enough formula, getting in enough exercise to reach muscle fatigue without taking too much time. If you reach muscle fatigue sooner, then do less repetitions, but for maximum muscle gain, be sure to exercise until you reach muscle fatigue.

With information from The Mayo Clinic.

Heal Break

Current Weight: 216 lbs
Body Fat: 28.4%

Hurt myself in class yesterday, taking a break from exercise until I heal, but still tracking weight.

Physical Exercise Grows Your Brain

Current Weight: 217 lbs
Body Fat: 30.2%
Exercise to get smarter

New research is showing that exercise beneficially affects your genes, helps reverse the aging process at a cellular level, gives you more energy, makes you smarter, and may even help you grow so many new brain cells (a process called neurogenesis) that your brain actually gets bigger.

So does improving your nutrition. A diet high in sugar and saturated fat diminishes neurogenesis, whereas other foods increase it, including chocolate (in moderate amounts), tea and blackberries, which contain a substance called epicatechin that improves memory. Small amounts of alcohol increase neurogenesis, whereas larger amounts decrease it.

For more information, check out Dr. Ornish's article at Newsweek.

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1 hour
Panther Stretch Push-ups: 3 x 10 reps
Atlas Push-ups: 3 x 10 reps
Chest, Abdominal, Tricep DVR: 3 x 10 reps
Lierderman Chest Press: 3 x 10 reps
Rope Pull: 3 x 10 reps

Monday Black Belt Class

Current Weight: 217
Body Fat: 33.5%
Monday Night Black Belt Class

Every Monday night I attend Black Belt class with my older two children. It's a pretty good workout, we do the usual 50 jumping jacks and 25 push-ups, then we go through every form (poomse). This typically takes 30 minutes. For the remaining hour we focus on the training theme of the week. This week is sparring.

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 90 minutes
Panther Stretch Push-ups: 3 x 10 reps
Atlas Push-ups: 3 x 10 reps
Chest, Abdominal, Tricep DVR: 3 x 10 reps
Lierderman Chest Press: 3 x 10 reps

Weekly Progress

Current Weight: 217 lbs
Body Fat: 28.4%
Weekly Progress


Another week, no loss, no gain. I'm going to have to push exercising, I've been very lazy. If I want to see a change, I have to make the change.

Exercise
Panther Stretch Push-Ups: 3 x 10 reps
Chest, Abdominal, and Tricep DVR Contractions: 3 x 10 reps
Lierderman Chest Press: 3 x 10 reps

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs
Week 9: 1 lb
Week 10: 0 lbs
Week 11: 1 lb
Week 12: 0 lbs
Week 13: -1 lb
Week 14: 0 lbs
Week 15: 0 lbs

Another Day Off

Current Weight: 217 lbs
Body Fat: 28.5%

I'm taking today off due to DOMS (Delayed-Onset Muscle Soreness), but will resume tomorrow.

Motivation Help

Current Weight: 218 lbs
Body Fat: 29.3%
Motivation Help

I'm still fighting getting motivated. Some days its easy to make the time to do what I want to get done. Other days, I have to fight myself to get out of bed. Having a baby makes it hard to get a good night's sleep, so I wake each morning feeling like I've not gotten any rest and I just want to lay in bed and keep trying to sleep. Today I found this article with some good tips, I just hope I can apply them: Top 20 Motivation Hacks

Just for clarification, my hour of Tae Kwan Do includes class warm-ups which typically consist of at least 50 jumping jacks and 25 knuckle push-ups.

Exercise
10 knuckle push-ups

The Miracle Seven: Familiarization

Current Weight: 217 lbs
Body Fat: 31.4%
Building Up to the Miracle Seven

I'm going to focus my exercising on the workouts in The Miracle Seven for the next few weeks. Last night before Tae Kwan Do I started and am getting familiar with the exercises. The first 3 exercises are simple enough: Panther Stretch Push-Ups, where you don't bend your arms and just move your hips from high to low, Atlas Push-Ups, which are just deep chair push-ups, but are a little easier since your upper body is elevated, and Chest/Abdominal/Tricep DVR contractions.

Tonight, either before or after class I'll work on the other 4 exercises of Workout 1 and post that here.

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1 hour
Lierderman Chest Press: 3 x 10 reps
C'mon At Ya: 3 x 10 reps
Rope Pull: 3 x 10 reps

More Exercises from The Miracle Seven

Current Weight: 216 lbs
Body Fat: 30.5%
More Exercises

In addition to the 7 Tiger Moves of John McSweeney, The Miracle Seven includes nutritional information and 7 additional workouts, each made up of 7 exercises designed to focus on specific parts of the body. All of the exercises, excluding chin ups, can be done without equipment, and while many are DVR exercises, some are isometric as well.

While thinking about how to better motivate myself to stick to an exercise routine, I discovered that what I would be doing is not just devoting myself to the exercises, but devoting myself to myself; to my health, strength, and general well-being. I'm going to push it and see how far I can go with these exercises.

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1 hour
Panther Stretch Push-Ups: 3 x 10 reps
Atlas Push-Ups: 3 x 10 reps
CATs: 3 x 10 reps

7 Tiger Moves

Current Weight: 217 lbs
Body Fat: 30.5%
The 7 Tiger Moves of John McSweeney

The Miracle Seven from the book of the same name are martial artist John McSweeney's 7 "Tiger Moves." While none are isometric exercises, they are all what John E. Peterson calls "Dynamic Visual Resistance" or DVR exercises. I've started working through them but haven't devoted myself to them yet.

Using exercises like these and isometric exercises are problematic because you have no short term method of measuring your progress. Since you don't see results, it is easy to quit early instead of devoting yourself to them and push for long term gains.

Today I started performing the first of the Tiger Moves. I doubt I'll see even long term gains unless I dedicate myself to them and perform them for the full 3 sets of 10 repetitions the book recommends you start with, but for now it's just a trial to see how to perform the exercises.

Exercise:
Full Range Pectoral Contractions: 10
Shoulder Roll: 10
Wrist Twist: 10

Weekly Progress

Current Weight: 217 lbs
Body Fat: 30.5%
Weekly Progress


Another week, and no loss. It's hard to look at it positively, however, I am down 18 pounds from the start, and I'm maintaining the loss pretty well. Especially considering that, other than Tae Kwan Do, I've been very lax in exercising.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs
Week 9: 1 lb
Week 10: 0 lbs
Week 11: 1 lb
Week 12: 0 lbs
Week 13: -1 lb
Week 14: 0 lbs

Motivation And Tracking Exercise

Current Weight: 217 lbs
Body Fat: 34.5%
Motivation And Tracking Exercise

Try as I might, I just can't get myself motivated enough to get out of bed early enough to work out. I want to do it, it is really the only time I have free to work out, but I wake up still so tired from the previous night I can't make myself get out of bed.

In order to force myself to work out, I'm going to start tracking what I did each day previous.

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1 hour

Exercise Myths...Busted

Current Weight: 218 lbs
Body Fat: 31.0%
Exercise Myths...Busted

Myth 1: You can spot reduce fat. There is no such thing as spot reduction. There is no ab machine in existence that will define your abs without first making you loose total bodyweight and reduce total fat. For some people, fat stores predominately in specific areas, and reduces faster in others, but only through overall fat loss can you define your muscular structure.

Myth 2: Heavy weights cause weight gain and light weight causes muscle tone. There really is no such thing as toning with light weights. Weight lifters often repeat this myth but the reality is any physical exercise burns calories, reducing fat and defining muscle structure. The more calories you burn, the more fat you lose.

Myth 3: To get big, lift big. Heavier weights may help you achieve muscle fatigue faster than lighter weights, however, you can rip your muscle fibers either way, causing them to rebuild stronger and larger. Heavier weights also increase the risk of injury, especially over long term use. Charles Atlas and Alexander Zass built their physiques primarily through isometric exercises. In addition to exercise, proper diet and rest are essential to increasing muscle mass.

Don't Drink Diet Soda Either

Current Weight: 217 lbs
Body Fat: 30.1%
Stop Drinking Soda

As I mentioned previously, soda is not a healthy drink, and by eliminating it from your diet you can significantly reduce the amount of calories you intake every day. Some people feel that diet soda is okay, however, because it has no sugar. The problem with diet soda is that when you consume it, your body reacts as if you had drank a sweetened drink, increasing insulin levels, despite the lack of sugar. The increased insulin creates a sugar craving, and offsets your body's natural hormone levels.

In addition, both diet and regular soda typically contain phosphoric acid, which will destroy your skeletal tissues, muscles, bones, and connective tissues over time. They also commonly contain sodium benzoate as a preservative. Sodium benzoate (C₆H₅COONa) can damage and inactivate vital parts of DNA in a cell's mitochondria. Professor Peter Piper of the University of Sheffield states "The mitochondria consumes the oxygen to give you energy and if you damage it - as happens in a number of diseased states - then the cell starts to malfunction very seriously. And there is a whole array of diseases that are now being tied to damage to this DNA - Parkinson's and quite a lot of neuro-degenerative diseases, but above all the whole process of aging."

The Miracle Seven

Current Weight: 217 lbs
Body Fat: 30.1%
The Miracle Seven

I just purchased "The Miracle Seven" by John E. Peterson and Wendie Pett. It's coverage of isometrics, and other exercises, called "Transformetrics," intrigued me so I thought I'd give it a try. So far I've only read the first six chapters, and they have all been build-up, with slight coverage of what the seven miracle exercises are: John McSweeney's Tiger Moves.

The claims of increased strength, size, and health, through these tiger moves are pretty strong. Wendy claims that after a snowmobile accident she had pain and limited use of her shoulder due to a broken clavicle. Within 3 months of diet and exercise using "Transformetrics" she was able to compete in a dance competition despite her doctor's instructions to forget about it.

Most of the reviews of the book on Amazon refer to the "isometric" exercises, however, none of the "tiger moves" are isometric, but are more in line with what John calls "Dynamic Visualized Resistance" Exercises, or DVR. I'm hoping to see the isometrics later in the book.

Exercise Anywhere From The Comfort Of Your Chair

Current Weight: 217 lbs.
Body Fat: 30.4%
Exercise Tip 9: Isometrics

Isometrics, or isometric exercises, are a type of strength training in which the joint angle and muscle length do not change during contraction. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric). Isometrics are done in static positions, rather than being dynamic through a range of motion.

While isometrics can be performed almost anywhere at anytime, isometric training will only increase strength at the specific joint angles of the exercises performed. They also will not work your agility, coordination, flexibility, or anything else. Due to these limitations, it is good to perform other exercises in addition to isometrics. Isometrics can be performed with free weights or resistance bands, but the use of added equipment limits where you can exercise, as well as creates an added cost.

Some freely available books online:

• Isometric Power Exercises
• Isometrics

Some exercises:

• Isometric Exercises & Static Strength Training
• How To Do Isometric Exercises
  
• Resistance Band Workouts

Weekly Progress

Current Weight: 217 lbs.
Body Fat: 28.4%
Weekly Progress


Gained a pound this week, but changes are coming.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs
Week 9: 1 lb
Week 10: 0 lbs
Week 11: 1 lb
Week 12: 0 lbs
Week 13: -1 lb

Start Your Day With A Workout

Current Weight: 216 lbs.
Body Fat: 29.0%
Change 26: Workout First Thing

There's no gauge in your gut, but at this point in the morning, it's pretty much a given that you aren't operating at full fat-burning capacity. How do we know? Simple: Your thyroid gland is still snoozing. As the master regulator of all things metabolic, this gland pumps out hormones that control how quickly your body burns nutrients and fat stores in response to energy demands. Those demands are low when you're asleep -- and they'll remain low when you're awake, unless you shake up your slow-mo routine.

Squeeze in an a.m. run. In a recent Taiwanese study of 27 men, scientists found that the men's production of thyroid hormones shot up after the men ran on a treadmill. And once thyroid hormones are released, they'll remain in your bloodstream for hours, keeping your metabolism revved well after your workout. Here's another reason to hit the treadmill before you hop into the shower: An early cardio workout will boost your mood for the workday ahead, says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. Aerobic exercise increases your brain's output of serotonin (a hormone associated with happiness) and dopamine (the hormone most closely linked to motivation).

Information from Men's Health Magazine.

Increase Muscular Power

Current Weight: 217 lbs.
Body Fat: 29.5%
Exercise Tip 9: Plyometrics

While increasing muscle power does not directly relate to weight loss, if you are working out in any method in order to gain muscle mass, you will lose weight over time. Plyometrics are designed to increase power, which is strength over time, instead of simply overall strength. What this means is how fast you can contract the muscles. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch.

The best way to increase contraction time is to practice the movement. This is why martial artists perform the same punch thousands of times, to increase the speed of that punch. The same is true of most any sport, the more you practice the movement, the faster the contraction of the muscles can become.

Caution: Consult a physician before engaging in plyometric exercises. The explosive movements involved in plyometric exercises are intense and should only be performed by well-conditioned individuals. Additionally, children who are still growing should not participate in plyometric exercises as explosive, repetitive movements can be damaging to growth plates.

Exercises
Clapping Pushup - Similar to the regular pushup, but push upward so fast as to raise the upper body and hands off the ground, clapping the hands together before returning them to the ground.

Two Foot Ankle Hop - Keeping your feet together and remaining in one place, hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land. Perform on one foot, alternating after each set, for increased difficulty and to also work your balance. Perform with a jump rope for increased difficulty and also to work on your timing and rhythm.

Step Jumps - Using stairs, or sturdy boxes, crates, or even stepping exercise steps, step down from one step then immediate jump back up. Increase the height of the step/box for added difficulty.

High Jumps - Squat down until your thighs are parallel to the ground, then explode upward, reaching with alternating hands. Repeat immediately upon landing.

Sprints - Sprinting is a plyometric exercise, the weight of your body coming down on each step is loading your hamstring.

Medicine Ball Throw - Hold the medicine ball to your chest, then using only your arms, push the ball forward as fast as you can. If you have a partner, pass it back and forth. For added difficulty, start with your backs to one another and twist your body, alternating right and left.

Jumping Jacks

Current Weight: 216 lbs.
Body Fat: 29.2%
Exercise Tip 8: Jumping Jacks

Jumping Jacks, aka Side-Straddle Hops or Star Jumps, were popularized in the mid 1950's by fitness expert Jack LaLanne. Used commonly to warm up before exercises, jumping jacks are an exercise all to themselves, incorporating many different muscles of the body.

Start standing with your feet together and hands touching at your sides, then jump to a position with the feet spread wide and hands touching overhead. Jump and return to the initial position.

More On Breakfasts

Current Weight: 216 lbs.
Body Fat: 31.2%
Another Reason To Have A Good Breakfast

As I mentioned before, having a big breakfast first thing in the morning is a great way to start your day. What you see as a good night's sleep, your body interprets as 8 hours of starvation. In an effort to conserve energy, there's a dramatic drop in your levels of leptin and insulin, two hormones that affect how fast your body turns food into fuel. This process comes on automatically at night, but it's up to you to shut it off in the morning or you'll start the day in zombie mode.

Eat within an hour of getting up and you'll trigger an increase in leptin, which will in turn tell your body that the recent fast isn't a famine. "When leptin goes up, you feel less hungry, and you increase energy expenditure," says Michael A. Cowley, Ph.D., an associate scientist in the division of neuroscience at Oregon National Primate Research Center. But if you want that energy to last until lunch, don't just pop a Pop-Tart into your mouth -- you need a breakfast that will produce a slow and steady increase in insulin, not a swift spike. Try a combination of protein and fiber-rich carbs, such as cottage cheese topped with berries, or two scrambled eggs stuffed into a whole-wheat pita.

Information from Men's Health Magazine.

Eating Too Much

Current Weight: 217 lbs.
Body Fat: 29.2%
Change 25: Learn Why I Eat Too Much

Working on the processing of calories helps with one part of our equation (You remember the equation, right? We covered that the first day. Weight gain = calories consumed - calories burned). And, while it may be easier for most people to work on that part of our equation (there are typically more things we can do that affect it), it is equally, if not more, important to work on the "calories consumed" part too.

For many it comes down to figuring out the "why." Why do we eat as much as we do and why do we eat the foods we do? It can be as simple as convenience: It is far easier to drive through McDonalds than to cook a well balanced meal. It can be as complicated as psychological issues: Food never rejects us, food makes us feel good, etc. Once we know the reason why, we need to work on correcting that so we can control our intake as easily as we control our outgo.

Do you know what your "why" is?

Weekly Progress

Current Weight: 216 lbs.
Body Fat: 29.0%
Weekly Progress



Another week with no loss, no gain.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs
Week 9: 1 lb
Week 10: 0 lbs
Week 11: 1 lb
Week 12: 0 lbs

Taking a Break

Current Weight: 218 lbs.
Body Fat: 30.1%
Taking a Break

Tomorrow I finally test for my Black Belt in Taekwondo so I'm taking the day off.

I started martial arts in Shorin-Ryu Karate over 20 years ago. Due to my instructor leaving the Marine Corps, I was unable to complete my training, reaching only a green belt. Over four years ago I started my children in Taekwondo, then about a year after them, I started taking classes too. My oldest two children have achieved their Black Belts, and my son is testing tomorrow for his 2nd Dan while I test for my first.

Get As Fit As A Navy Seal

Current Weight: 218 lbs.
Body Fat: 30.1%
Get As Fit As A Navy Seal

While the Soccer workout posted yesterday focuses more on endurance and stretching for flexibility, the Navy Seal workout focuses more on overall "fitness." By increasing strength, stamina, power, coordination, agility, balance, etc. the Navy Seal's CrossFit workout is designed to make the Seals the most healthy men they can be.

http://www.navyseals.com/workout

Workout Like A Soccer (Football) Player

Current Weight: 219 lbs.
Body Fat: 29.2%
Workout Like A Soccer Player

Soccer players are some of the most fit people in the world. They have to be active, running up and down a 100 to 120 yard field almost continuously, for two 45 minute halves.

Professor Gian Nicola Bisciotti, one of the F.C. Internazionale fitness coaches has provided online an interactive training and fitness program with daily lessons suitable for both sedentary people and athletes. It includes both fitness and stretching exercises, and the 30 lessons can be completed each day for 30 days.

http://www.inter.it/aas/informa_con_inter/home?L=en

Making New Habits Stick

Current Weight: 216 lbs.
Body Fat: 28.1%
Making New Habits Stick

The key to stopping bad habits is to replace them with new, good habits. The problem typically is making the new habits stick. Here are 18 tricks to make new habits stick.

Colon Cleansing

Current Weight: 217 lbs.
Body Fat: 29.8%
Weight Loss Don't: Colon Cleansing

There are a plethora of diets out there recommending detoxification and colon cleansing, either through fasting, the use of herbal and mineral supplements, or enemas. Proponents believe colon cleansing provides health benefits by removing toxins from their bodies.

Although doctors may recommend colon cleansing in preparation for a medical examination of the colon, most don't recommend colon cleansing for better health or to prevent disease. Your colon doesn't require enemas or special diets or pills to eliminate waste material and bacteria, it does this naturally. Also, your colon absorbs water and sodium to maintain your body's fluid and electrolyte balance. Some colon-cleansing programs disrupt this balance, causing dehydration and salt depletion.

If you suffer from constipation, a diet high in water and fiber should help.

Weekly Progress

Current Weight: 216 lbs.
Body Fat: 29.2%
Weekly Progress


Another week, and another pound.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs
Week 9: 1 lb
Week 10: 0 lbs
Week 11: 1 lb

Body Fat Tracking

Current Weight: 217
Body Fat: 29.2%
Body Fat Variation


Since I started measuring Body Fat in addition to weight, it has appeared erratic, so I wanted to graph it and see if it really is as erratic, and maybe inaccurate, as it appears. What the graph above shows to me is that while it may not always be exactly accurate, the red trendline shows a consistent negative trend, with most values around the same range, so while some days may have inaccurate readings, overall the measurements are useful and on track.

Nothing New

Current Weight: 216 lbs.
Body Fat: 28.4%
No Change Today

Nothing new to report today, haven't had a chance to create the graph yet, but definitely want to have it done by tomorrow. Body Fat for today seems more in line with what it should be considering a regular decline.

Body Fat

Current Weight: 216 lbs.
Body Fat: 31.2%
No Change Today

When I started recording body fat measurements, I understood that the scale's electrical impedance method was not entirely accurate, but there were ways you could make it more accurate, such as no food or water for 8 hours prior to measuring. Well I've been measuring myself every morning, first thing, and while my weight has been fluctuating a little, it is at least consistently going down.

My Body Fat has been fluctuating more than the weight. Not at all the results I was expecting. I'll be mapping it out today or tomorrow to try to see if there is any trend, or if they are just erratic.

Best Abdominal Exercise

Current Weight: 216 lbs.
Body Fat: 29.0%
Exercise Tip 7: Bicycle maneuver

A study at the Biomechanics Lab at San Diego State University looked at 13 common abdominal exercises in order to determine what really works. The Bicycle maneuver was the best exercise to strengthening the rectus abdominus (stomach muscles). While the captain's chair is better for working the obliques, it requires the equipment and the Bicycle maneuver is a close second best.

To perform the Bicycle maneuver, lie flat on your back, keeping your lower back pressed to the ground. Place your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breath evenly throughout the exercise.

Weekly Progress

Current Weight: 219 lbs.
Body Fat: 29%
Weekly Progress


An overwhelming weekend made posting impossible. I need to find a way to post regardless, but for now, I'll record my results and go from there.

Saturday: 217 lbs. 29.5% body fat.
Sunday: 217 lbs. 30% body fat.

Take a Day Off

Current Weight: 217 lbs.
Body Fat: 30.2%
No Change Today

Again, to prevent overwhelming myself and burning out, I'm giving myself a day off to simply relax and enjoy the day. No new changes today.

Lunges

Current Weight: 217 lbs.
Body Fat: 29.5%
Exercise Tip 6: Lunges

A good exercise to work your quadriceps (thigh muscles) and gluteous maximus (rear end) is the Lunge. To perform a Lunge, you stand with your free shoulder-width apart. Then you step forward until your back knee is nearly touching the ground. Then return to the standing position and repeat with the other leg. Longer steps work the glutes more, while shorter lunges work the legs.

Eat More Fiber

Current Weight: 217 lbs.
Body Fat: 30.4%
Change 24: Eat More Fiber

As I mentioned previously, it can be easier to increase your metabolism through the Thermogenic Effect of Feeding (TEF) and the Thermogenic Effect of Activity than trying to increase your Resting Metabolic Rate. Eating foods high in fiber will dramatically increase your TEF. Recommended fiber intake for women is 21 to 25 grams a day and for men is 30 to 38 grams a day, but the typical person only averages half that.

Some good foods you can eat that are high in fiber are:

• Peas: 8 grams per 1 cup
• Whole wheat spaghetti: 6 grams per 1 cup
• Pears: 5 grams ea.
• Oatmeal: 4 grams per 1 cup
  
• Apples: 3.3 grams ea.

For a more complete list, see the Mayo Clinic's list of high-fiber foods.

Stretching Correctly

Current Weight: 217 lbs
Body Fat: 29.2%
Exercise Tip 5: Stretch correctly

Numerous studies have found that stretching does not prevent injuries, and vigorous stretching can actually cause injuries. However, proper stretching does improve flexibility, so when using any type of workout routine to increase muscle mass, especially those like HIIT, be sure to stretch properly before and afterward to maintain flexibility.

Slow, steady extension and retraction of the muscles for counts of 30 is a good way to stretch. Pushing any muscle too fast or too hard can cause injury, even when stretching. Push just to the point of mild discomfort. If you start feeling severe pain, your muscles will tense, preventing any benefit.

Single Leg Press

Current Weight: 218 lbs.
Body Fat: 29.7%
Exercise Tip 4: Single leg press

One of the toughest exercises (without equipment) you will ever perform is the single leg press. Stand on a bench or other stable surface about 2 feet off floor. Then slowly on one leg lower yourself, letting your other leg hang over the edge. As your thigh becomes parallel to the floor, stand up again. Repeat with the other leg.

This is a great resistance workout, and you'll most likely reach muscle fatigue quickly. Do 3 sets of as many repetitions as you can, increasing repetitions as it gets easier.

Weekly Progress

Current Weight: 217 lbs.
Body Fat: 29.4%
No Change Today


Another week, another pound. At this rate I should make my goal by December, but I'd really like to reach it earlier so let's see what we can do to kick-start some more weight loss.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs
Week 9: 1 lb

Nothing New

Current Weight: 217 lbs.
Body Fat: 29.4%
No Change Today

Nothing new for today, sorry. It's been a hectic week, so I'm trying to avoid stress while still maintaining current changes.

Discouragement

Current Weight: 217 lbs.
Body Fat: 29.5%
No Change Today

It's hard not to get discouraged when everything is going so slow. I have to keep reminding myself: It took me years to gain this weight, 13 to be exact, and it will take a while to lose it. At least it won't take 13 years!

Squats

Current Weight: 217 lbs.
Body Fat: 29.3%
Exercise Tip 3: Squats

Squats work your quadriceps and your gluteus maximus, two of the largest muscle groups in your body. Exercising the larger muscle groups burns more calories, so you get a greater return on your investment. Squats also work your balance, exercising your brain.

Place your feet shoulder width apart and descend slowly, keeping your back upright. If you have problems maintaining an upright posture, start doing squats with your back against a wall. Trust me, it won't make the exercise any easier.

Do 3 sets of 10 or more repetitions, increasing repetitions each day or week as they get easier.

Pushups

Current Weight: 217 lbs.
Body Fat: 30.2%
Exercise Tip 2: Pushups

If you are looking to gain strength, and muscle mass, in your arms and upper body, there is no better exercise than pushups. They work your triceps and pectorals.

You can perform them in a variety of ways to get better workouts for each muscle group, such as placing your arms further apart for more chest, or closer together for more arm exercise.

Perform pushups in sets of 10 or more repetitions at least 3 times. Increase your repetitions as they gets easier.

The Right Balance Of Diet And Exercise

Current Weight: 218 lbs.
Body Fat: 29.5%
Change 23: Eat More Vegetables

Dieting alone can help you lose weight, however, studies have shown that a significantly reduced caloric intake will decrease your Resting Metabolic Rate (RMR). This is a noted cause of the quick regain of weight lost after a diet. Dieting alone will also cause you to lose Lean Body Mass in addition to the Free Fat Mass you are trying to lose. Adding an exercise routine can limit the loss of Lean Body Mass and reduction in RMR, however, it cannot prevent either.

Increasing caloric intake will increase your RMR. However, if your Total Energy Expenditure (TEE) does not burn the increase in calories, they will be stored as fat.

Your RMR accounts for 60-75% of your TEE, but it can be hard to increase it other than through increase in Lean Body Mass. The Thermogenic Effect of Feeding (TEF) is 5-10% of your TEE, and the Thermogenic Effect of Activity (TEA), energy expended through exercise, is 20-30%. You can significantly increase your TEF through an increased consumption of fibrous fruits and vegetables and you can increase your TEA simply by exercising more, but it has been shown that High Intensity exercises have a greater impact.

Instead of focusing on restricting calories, a better diet would simply change the foods you eat to more fruits and vegetables.

For more details on your Total Energy Expenditure and Resting Metabolic Rate, check out Diet & Exercise Can Alter Metabolism at Bodybuilding.com.

Jump Rope

Current Weight: 218 lbs.
Body Fat: 29.5%
Exercise Tip 1: Jump Rope

A simple exercise that requires a jump rope: $1 for a cheap one at the local toy store to $10 for a leather one from a sports store. You can jump rope most anywhere as long as you have high enough clearance.

Start slow, jumping twice per rotation of the rope, until you get the rhythm down. As you are able, speed up to 1 jump per rotation. This aerobic exercise not only burns calories, but also works your calf muscles, your balance, and your rhythm. Working balance has been found to not only work your muscles, but also your brain function.

Weekly Progress

Current Weight: 218 lbs.
Body Fat: 29.9%
No Change Today


Another even week, but at least I lost the mid-week gain.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs
Week 8: 0 lbs

Eat More Fish

Current Weight: 219 lbs.
Body Fat: 30.1%
Change 24: Eat More Fish

Researchers from the University of Western Ontario report that docosahexaenoic acid and eicosapentaenoic acid (DHA and EPA), the omega-3 fatty acids found in cold water fish, may have the power to dramatically boost your metabolism by about 400 calories per day. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body.

Backsliding

Current Weight: 220 lbs.
Body Fat: 30.1%
No Change Today

I didn't drink any water yesterday and didn't work out. I felt horrible and was walking with a limp due to sparring Wednesday night (Tae Kwon Do). It's still strange to see a gain of 3 pounds after 1 day though.

Don't Build Muscle (unless that's your goal)

Current Weight: 217 lbs.
Body Fat: 29.8%
Change 23: Focus on the fat

While increased muscle mass can help increase your resting metabolic rate allowing you to burn more calories per day, the amount is only 5-10 calories per day per 1 lb of muscle mass. Since it takes over 3500 calories burned to lose 1 pound of fat, it would take over 350 days for you to lose 1 pound of fat due to 1 pound increase in muscle mass, all other things being equal.

So unless your actual goal is to increase muscle mass, focus on burning calories through aerobic training to lose weight, not resistance training.

High Intensity Interval Training

Current Weight: 218 lbs.
Body Fat: 29.7%
Change 22: Implement High Intensity Interval Training

Exercise is the primary method of burning calories. It has been previously believed that a steady, high-volume, low intensity aerobic exercise was the best way to burn a consistent amount of calories. But, studies by Izumi Trabata and others, have found that High Intensity Interval Training (HIIT) is more effective at burning fat and maintaining, or building, muscle mass.

Essentially, HIIT is several short maximum-intensity efforts, separated by moderate recovery intervals. More details on HIIT are available at Wikipedia.

Negative Calorie Foods

Current Weight: 218 lbs.
Body Fat: 29.7%
Change 21: Eat your fruits and vegetables.

There are quite a few people who recommend "Negative Calorie Foods," in fact there is a diet based wholly around the idea that there are foods with such a low calorie count that your body spends more calories processing the foods than gets from them.

While the idea that the foods are "negative calorie" is debatable, the health benefits of the foods, fresh fruits and vegetables all, is not. A list of the foods is available online at Wikipedia: Negative calorie diet.

Weekly Progress

Current Weight: 218 lbs.
Body Fat: 30.1%
No Change Today


Then end of another week, and a nice healthy loss of 2 pounds.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb
Week 7: 2 lbs

Become a Morning Person

Current Weight: 220 lbs.
Body Fat: 30.0 %
Change 20: Become a morning person

A recent study found that people who start their exercise routine in the morning are 90% more likely to keep to it than those who work out in the evening. Personally, I feel if you can manage to create a morning routine, it is easier to stick with it because your day is only beginning, as opposed to being worn out by the day's stresses.

Start each day deliberately, know what your goals are for the day, and work toward them from the moment you wake up. This will affect more than just your weight loss and exercise plans, but your entire life.

For many people, becoming a morning person is not easy, but I don't believe it is impossible either. Here are a few tips to help:

1. Have a Schedule. Set a time to get up, and get up at that time. Have a routine of things to do and start right in on doing them. Go to bed when you are tired to ensure you get a good night's rest.
   
2. Get moving. Working out first thing in the morning gets the blood flowing and oxygen traveling, clearing the cobwebs from your mind.
3. Alternate shower. Shower as hot as you can stand it, then when you finish, go all cold for a minute.
4. Avoid stimulants (e.g. caffeine) Stimulants give you a pick-me-up, but they always have a drop-you-down afterwards. Allow your body to regulate itself.
   
5. Be aware. Observe the benefits of getting up early each morning.
   

Good Night's Sleep

Current Weight: 221 lbs.
Body Fat: 30.5%
No Change Today

I feel so burned out. Its been hard to get a good night's sleep, which affects how I feel when I wake up in the morning. I don't want to get out of bed, and that affects how I start the day. I need to find a better way to start the morning...

Fair Use Day (was yesterday)

Current Weight: 220 lbs.
Body Fat: 29.7%
No Change Today

No new change today, just focusing on the current changes I've already set for myself.

Fair Use Day is about saving one of the few freedoms we have left in this country, the right to use the products we purchase in any appropriate manner we so choose. The recording and movie industries should not be allowed to tell us when, where, and how we can listen and watch the music and movies we buy with our hard earned dollars.

If you don't know who Ron Paul is, you owe it to yourself, and your country, to check him out. I've even provided a handy link on the bottom right.

Shrink Your Serving Size

Current Weight: 220 lbs.
Body Fat: 29.5%
Change 20: Use smaller serving sizes

One of the largest causes of America's overweight epidemic is the super-sizing of our serving sizes. Serving sizes in restaurants have become so large, and we sadly duplicate these large serving sizes in our homes. By having such large serving sizes, we are easily doubling our calorie intake. Portion control should be an important part of regaining control of your calorie intake.

A study showed that by using smaller plates, after eating the average person feels fuller than when eating the same amount of food from a larger plate. Another tip is when you go out to eat, immediately ask for a "doggie bag" and split your meal into two.

Kick In The Butt

Current Weight: 222 lbs.
Body Fat: 33.3%
Change 19: Get Motivated

Another road block to reaching our long term goals can be disinterest. We can easily become distracted from our goals by focusing too much on other desires. Motivation is different for every person. Reading about the definition of motivation can itself be motivation enough for some. Others may need a good step-by-step motivation program to get motivated.

Give yourself a good kick in the butt, visualize how things will be when you reach your goal, and motivate yourself to keep at it. If you really want to reach that goal, a visualization of the results will help you focus on your desire, but do whatever else you need to do to help keep your direction.

Focus On The End Results

Current Weight: 220 lbs
Body Fat: 29.7%
Change 18: Focus on the End Results

Sometimes things fall by the wayside. There are many possible reasons or excuses, but the only real reason is priorities. We set and follow our priorities, which can change from minute to minute. "Is it more important to sleep in this morning, or get out of bed and exercise?" This is typically thought to one level, and not deeper, making it easier to change priorities in the moment.

What we need to do is focus on the end results, not our current desires. Yes, that brownie or piece of cake sure would taste good, but it would interfere with our end goal of losing weight. While our current priority might be the feeling of pleasure the dessert would give us, our long term priority of losing the weight needs to take precedence.

Weekly Progress

Current Weight: 220 lbs.
Body Fat: 30.1%
No Change Today


Another week and another pound. Slow, consistent, and maintained. I've been slacking on exercising so that will be my focus for this week.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb
Week 6: 1 lb

Drop Bad Habits

Current Weight: 220 lbs.
Body Fat: 30.2%
No Change Today

A lot of weight-loss issues are about dropping bad habits and replacing them with good ones. Scott Young has posted a great article here about dropping bad habits: 20 Tricks to Nuke a Bad Habit and another article here on starting good habits: 10 Tips To Start A New Habit.

New Blog Template

In order to stand out a little from the thousands of blogs, and being sick of the generic template, I reworked one that was available for the old-style blogger and made it work for the new blogger setup.

Lower Your Expectations

Current Weight: 220 lbs.
Body Fat: 30.2%
Change 17: Reduce Stress Pt. 3

A leading cause of frustration with other people, causing anger and undue stress, is having unrealistic expectations of them. As much as many of us would like to, we cannot control the actions of other people. We do, however, create unrealistic expectations of them, especially when we ask them for something.

Whether they mean to or not, people will let you down. No one can possible know exactly what you are thinking or expecting, and even if you tell them explicitly they still may not get it, or want to get it. Other people will be late, they won't do what you ask, they won't say what you want them to say. Expecting otherwise will lead you to become upset, when you should have known that at sometime everyone is going to fall short of your expectations.

Knowing and accepting that no one is infallible will help you adjust to when you are let down, and not allow it to affect you more than it should. Don't stop asking of others, but expect them to fail and when they do you won't be angered, and when they don't, you can be pleasantly surprised.

Happy Independence Day

Current Weight: 219 lbs.
Body Fat: 29.9%
No Change Today

Enjoy your vacation days by not stressing on your diet or the rest of your life. It will all be there waiting for you when the holiday is over.

Reduce Driving Stress (And Save Gas!)

Current Weight: 221 lbs.
Body Fat: 29.9%
Change 17: Reduce Stress Pt. 2

Driving, especially to work each morning, causes a lot of stress to many people. There are many causes, such as construction, harried due to time, and even other drivers. To reduce stress on the road, and save fuel, follow a few simple rules.

1. Don't race. Accelerating quickly from a stop-light is a fast way to burn a lot of fuel, and when you are trying to accelerate faster than the driver next to you, you push them to accelerate faster. Competition causes stress, especially when you lose, even if the competition is insignificant.

2. Drive the speed limit. Not 10 over, not 5 over, just the limit. Cruise along at the speed limit, let other drivers pass you or change lanes in front of you. It isn't a race to get where you are going, just take a leisurely drive. Being courteous to others can be a relaxing and peaceful experience.

3. Give yourself time. Don't be harried and rushing to get where you are going. Leave with enough time to ensure you get there on time, or a few minutes early. If you are late, this can cause work-related stress, and trying to fight other drivers to get in front of them or change lanes at the last minute can cause trouble too.

While the drive to work this last week has been more relaxing this past week, making these small changes has also increased my fuel efficiency by 10%.

De-stress

Current Weight: 221 lbs.
Body Fat: 29.9%
Change 16: Reduce Stress Pt. 1

Heightened stress in your life increases the hormone Cortisol in your body. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing. Cortisol has been linked to many health problems, including weight gain.

While I don't condone surgical procedures to fix lifestyle choices, a recent study has shown that an injection that blocks a stress produced chemical, neuropeptide Y2 receptor (Y2R), reduced the unhealthy belly fat of mice by 40%.

So now that we know how negative stress can be, what do we do to reduce it? A first step to reducing stress is to get a good night's rest, which I've mentioned before. You can think clearer, and react to situations better when well rested.

Weekly Progress

Current Weight: 221 lbs.
Body Fat: 30.2%
No Change Today


This week I'm going to focus on relieving stress, in addition to regular topics.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lb
Week 5: 1 lb

Another Friday

Current Weight: 220 lbs.
Body Fat: 30.2%
No Change Today

Heart healthy recipes from the National Heart, Lung, and Blood Institute: Cooking the Heart Healthy Way

Body Fat

Current Weight: 221 lbs.
Body Fat: 29.2%
No Change Today

Your weight is only a measurement of your mass, a fundamental measure of the amount of matter, times the acceleration of gravity. Since we calculate the acceleration of gravity on Earth as 1g, anything times 1 is itself, and your weight is the same as your mass. But that doesn't tell the whole story.

A useful measurement that gives a more overall picture is the Body Mass Index (BMI). The National Heart, Lungs, and Blood Institute has an easy to use BMI calculator available. While this can be helpful, it only takes height and weight into account.

A more useful measurement when you are trying to lose weight is your Body Fat percentage. Typically someone who wants to lose weight actually wants to lose fat. And in the process of losing fat, through exercise, they may gain muscle mass. Muscle mass is more dense, and therefor weighs more, than fat, so one can actually gain weight while losing fat. However, muscle requires more calories than fat, so if you increase your muscle mass, it will be easier to lose, and maintain, a long-term fat loss.

There are multiple ways to measure your Body Fat percentage. From lowest to highest accuracy: circumference measuring, home body fat scales, skinfold calipers, and hydrostatic weighing. Scales, while quick, easy, and inexpensive, use Bioelectrical Impedance method of measuring by sending a low-level electrical current through your body. For a more accurate reading you cannot eat for 4 hours before measuring yourself, and shouldn't exercise for 12 hours prior to measuring, so the best time to measure yourself is just after you wake up.

Slow Down

Current Weight: 222 lbs.
Change 15: Eat slower

When you slow down the pace at which you consume food, you tend to feel full sooner, and eat less. Place your fork, or spoon, down between bites and chew slowly, savoring the flavors in your mouth. Don't speak with food in your mouth, but do have dinner conversations between bites to help slow down your eating. Chewing slowly and thoroughly will also assist in digestion.

Use Free Weights

Current Weight: 221 lbs.
Change 14: Workout using free weights

Free weights not only help you burn calories, but unlike exercise machines, they force you to work on your balance. Balancing weights exercises your brain, keeping it healthier and younger. While aerobic workouts are more efficient at burning calories in the short term, more muscle means more calories burned so don't be afraid of a little gained muscle mass.

If you want to increase your muscle mass, work your muscles to fatigue. At the point of fatigue is when new muscle mass will be created, and cause an increase in strength.

Eat a Big Breakfast

Current Weight: 222 lbs.
Change 13: Eat a Big (and healthy) Breakfast

Start the day with a big breakfast. Your body will become accustomed to the change in calorie intake and will speed up your metabolism early in the morning. It will also prevent you from eating more throughout the day. You don't have to eat immediately after waking, typically within 3 hours is acceptable, but try to be consistent, your body likes a routine.

If you don't eat breakfast, when you finally do eat you will feel more hungry and typically over-indulge. It is also easier to prepare a healthy meal if you give yourself time at home in your kitchen, than trying to find something good to eat at work.

Weekly Progress

Current Weight: 222 lbs.
No Change Today


Busy weekend, I missed Saturday's post, sorry. Finally making progress it appears, although slowly. At least I am maintaining the initial weeks' losses.

Week 1: 6 lbs
Week 2: 6 lbs
Week 3: 0 lbs
Week 4: 1 lbs

Friday

Current Weight: 223 lbs.
No Change Today

This week hasn't been very progressive, and it is disheartening. The 8 pounds in the first two weeks set a standard that has been hard to maintain, and while quick loss in the beginning is typical, little to no loss afterwards is not at all what I was expecting. We will see what Monday will bring.

Chew Sugarfree Gum

Current Weight: 223 lbs.
Change 12: Chew Sugarfree Gum

Chewing gum can abate the feelings of hunger, occupy the mouth of those of us with oral fixations, and sugarfree gum typically has less than 5 calories per serving (1 piece). Chewing gum can also provide a positive effect on your teeth by removing stuck-on food, and by causing your saliva to flow constantly, clear nasty bacteria from your mouth, freshing your breath.

Get a Good Night's Sleep

Current Weight: 223 lbs.
Change 11: Get 6-8 Hours Sleep Each Night

In order for your body to function properly, the average male needs 7-8 hours of uninterrupted sleep each night (6-7 hours for the average female). This allows your body to release serotonin, a monoamine, which is a neurotransmitter of the central nervous system. Depleted serotonin levels are known to cause depression and intense food cravings, especially for refined carbohydrates which mimic the sense of well-being created by serotonin.

Some tips to ensure a good night's rest are:

1. Set a schedule. Go to bed at the same time each night, and wake at the same time each morning. Your body will adjust to this schedule; you'll get to sleep faster and wake easier.
2. Don't eat before bed. Increased sugar levels will prevent sleep.
   
3. Don't watch TV in bed. Watching TV will keep your mind active, preventing sleep.
4. Write in a journal. If your mind is racing at bed time, putting your thoughts down on paper will assist you in relaxing.
5. Wear socks to bed. Cold feet is a common cause of night wakings.

Exercise Regularly

Current Weight: 224 lbs.
Change 10: Exercise 30 minutes a day

A 30 minute workout 3 days a week is enough to help get your body healthy, but if you want to lose weight, you need to burn more calories. 30 minutes is long enough to get the blood flowing and start burning calories without becoming tiring and boring. Exercising every day ensures you'll burn For your workout you want to exercise in an rigorous method, performing exercises that will make you sweat.

Running is a poor exercise, as the impact on the knees is detrimental to your joint health. Swimming is one of the best exercises you can do, since it works more muscles than any other exercise, and your body is burning calories just trying to keep warm in the water. Other exercises you can do are riding a bike, tennis, raquetball, or any other high-energy, aerobic sport.

If you're not sure what exercises to do, search the internet, I'm positive you'll find hundreds of suggestions. Here's one I found just the other day: Effective Fat Burning 13 minute Workout.

Happy Father's Day

Current Weight: 223 lb.
No Change Today

I had a busy Sunday, so missed yesterday's post, sorry. Still working out the changes for this week. The first one will be tomorrow.

Weekly Progress

Current Weight: 223 lbs.
No Change Today


This week's progress had a good spike after the vacation, but it wasn't maintained.

Another Friday

Current Weight: 225 lbs.
No Change Today

Another Friday passes and I'm looking forward to Monday. I can feel a big change coming on, but I'm not sure what it will be...

Stall

Current Weight: 225 lbs.
No Change Today

The weight loss was pretty quick at first, 8 pounds in the first two weeks, but now it appears I've stalled. While drastic changes are not something I'm looking for, I believe my body may need a shift from the direction it's been heading for the past 10 years. For next week I'm going to start looking more at more vigorous ways to burn the calories I'm consuming.

Take 10,000 Steps

Current Weight: 224 lbs.
Change 9: Walk more.

Walking is a great way to burn calories with low impact on the body. There are even whole diets based around walking, like The Step Diet. Walk everywhere you can. Take the stairs instead of the elevator. Park further out in the parking lot when you go shopping. Walk around the block on your breaks at work. Walk around the block after you arrive home from work.

If you cannot find enough opportunities to walk throughout the day, do it at home as part of an exercise routine. Take a 5 minute walk down the street and back each day. Eventually you'll want to be able to reach 10,000 steps in a day.

Keeping It Slow

Current Weight: 225 lbs.
No New Change Today

As I mentioned before, pushing too much at once is a fast way to fail.

Stop Drinking Soda

Current Weight: 223 lbs.
Change 8: Stop Drinking Soda

Every serving (8 oz) of carbonated beverage (soda) can contain over 30 grams of sugar. While there is no recommended daily allowance (RDA) for sugar, official US guidelines advise a maximum of 40 grams of refined sugar for every 2000 calories consumed. So 1 serving of soda for a 200 lb person is well over 50% of their sugar intake for the day. A typical can of soda is 12 oz, so you actually are consuming 150% the serving size of sugar, or over 45 grams.

Sugary beverages also fail to trigger a sense of fullness, which means you can consume a lot of calories without taking the edge off hunger. Drinking water in place of beverages that contain a lot of added sugar can significantly reduce your caloric intake, as well as the other benefits of drinking water.

In addition, soft drinks raise triglycerides, an unhealthy type of fat in the blood, which in turn lower HDL cholesterol (the good kind), he said. Low HDL cholesterol increases the risk of heart disease. It is also believed that high fructose corn syrup, used as a sweetener in most soft drinks, causes a decrease in insulin production increasing the risk of diabetes, as well as affect levels of the hormone leptin, which is involved in appetite suppression.

Brush Your Teeth

Current Weight: 223 lbs.
Change 7: Brush your teeth after each meal.

For the average person, every evening your metabolism slows down, preparing your body for rest. Eating in the late hours of the day is a sure way to store those calories as fat. One trick to prevent yourself from eating in the late hours is to brush your teeth after dinner.

Brushing your teeth cleanses your mouth and cleans your teeth, and while most people typically start their day brushing their teeth, it is best performed after every meal to clear the food stuck to your teeth. Otherwise, the food you just ate sits on your teeth, eating away at the enamel.

Once you brush your teeth, your teeth have a fresh, clean feeling, deterring you from wanting to eat immediately after, especially foods that contain citric acid, which reacts with the fluoride in such a way as to create a horrible taste in your mouth.

Weekly Progress

Current Weight: 226 lbs.
No New Change Today


This week's changes have been positive, but slower, possibly due to vacation eating.

Vacation

I'm taking my family on vacation to Disneyland in California for the next few days, so I won't be posting again until Saturday. We'll see how I did over vacation when I return.

Don't Skip Meals

Current Weight: 227 lbs.
Change 6: Don't Skip Meals

Eating breakfast can increase your metabolism, helping your burn more calories during the day. It also helps avoid overeating later in the day.

Many people skip meals thinking they can lose weight by not taking in the extra calories. The problem is, our body needs those calories, and it will tell us through hunger pains. Typically the most convenient way to stop these hunger pains is through eating whatever is at hand, usually junk food snacks and other processed sugary foods, which is far worse than eating a good healthy meal.

If you skip too many meals, your body recognizes the reduced caloric intake and may think it is starving, and instead of losing weight, it will lower your metabolism, conserving every extra calorie it can as fat, lowering your energy levels and gaining weight. So always eat regular, healthy, meals.

Drink Water

Current Weight: 229 lbs.
Change 5: Drink 62 - 91 ounces of water a day.

Our bodies are made up mostly of water; however, it is easy to become dehydrated, especially living in Arizona. While it is a myth that your body doesn’t feel thirsty until long after you are already dehydrated, by drinking a regular amount of water each day, you can prevent yourself from becoming dehydrated. When you urinate, your urine should be clear enough to see through it. If you cannot, then that’s a sign that you are becoming dehydrated.

Water has 0 calories, so as a drink, there is none better when you are trying to lose weight. It also clears toxins from your body and is an appetite suppressant. A common trick is to drink 8 ounces of water whenever you have the urge to eat, and then wait 15 minutes before eating anything. If, after the 15 minutes, you are still hungry, have another glass of water.

The latest dietary reference intake report by the United States National Research Council in general recommended 2.7 liters of water (96 fluid ounces) total for women and 3.7 liters (125 fluid ounces) for men, from all beverages and foods. The average person takes in about 1 liter (34 fluid ounces) of water through the foods they eat each day. That leaves about 62 ounces for women, and 91 ounces for men that you still need to ingest.

Water is also a diuretic. That means that it elevates the rate of bodily urine excretion. It does this by inhibiting vasopressin secretion. Arginine vasopressin is a hormone that is released when your body is low on water. It causes your kidneys to conserve water, but not salt, by reducing urine volume or concentrating your urine. Vasopressin also raises blood pressure by causing your blood vessels to narrow.

Tap Water Vs. Bottled Water
Typically the only difference between bottled water and tap water, other than the price, is the amount of nitrates and chlorine in the water. Chlorine is used in larger amounts in tap water to keep the amount of nitrates down, whereas in bottled water, there is less chlorine, and it can have up to the US federal limit of nitrates. This affects the taste of water, so while bottled water may taste better to most people, it can be less healthy for you.

Cheat

Current Weight: 229 lbs.
Change 4: Enjoy the things that bring you pleasure.

If you restrict yourself from all the things that bring you pleasure, you will become miserable, and it won't matter how much weight you lose. Happiness is a key to healthiness. Take one day a week and let yourself cheat. Eat those high sugar foods or drinks that you enjoy so much, but in moderation.

The more you restrict yourself, the more you will want the things you are restricted from. In my opinion, this is one of the main reasons most diets fail: you become so strict with yourself that you are unhappy and give up entirely on your diet. If you can have a day to just relax and enjoy the good things in life, it makes the rest of the week's work more worthwhile.

This isn't an excuse to go overboard, if you consume more calories than you can burn off in the rest of the week, then you won't have any gain. Have appropriate sized servings of your favorite ice cream, a slice of cake, a glass of soda, etc.

I chose Monday as my "cheat day" because it gives me a reason to look forward to Monday's. Most people stress about Mondays, more heart attacks happen on Monday than any other day. Also, if you allow yourself to cheat on a weekend when foods are more readily available, you have a greater tendency to forget the key word: moderation.

Weekly Progress

Current Weight: 229 lbs.
No New Change Today


I'm going to chart my progress on Saturdays to give me a good look back at the previous week. The changes I've made this week have been simple, moderate, and it appears, effective.

Friday

Current Weight: 230 lbs.
No New Change Today

Well, the first week has passed and I've already dropped 5 pounds. It feels good to get started, and while I was worried about starting my first blog, I'm actually enjoying writing about it.

I was tempted to add another change today, but then looked back over this week and remembered Wednesday's post, Take it Slow. Society has become such a tidal wave of information and motion that we all want to do everything we can as fast as we can. This tendency is only adding more stress to our lives, and I can't help but think this is a contributor to our weight issues.

Links

Current Weight: 231 lbs.
No New Change Today

I've added a small selection of links at the right for more helpful diet information. It's hard to find good sites offering only honest, free tips, most are advertising some new diet fad or book for sale. If you know a good site or two, let me know.

50 Weight Loss Tips contains fifty smart tips for eating healthy and changing your lifestyle in the right direction.

Healthy Weight Loss Blog is the blog of the Green Mountain Spa. Not only do they offer affirmations and book reviews, but they also provide some healthy recipes.

Health.com's Diet Guide lists many of the common diet fads, and includes a quick review of each one.

Take It Slow

Current Weight: 233 lbs.
Change 3: Take it slow.

Don’t make too many changes at one time, especially drastic changes. My first impulse when I wanted to lose weight was to change everything I could toward achieving my goals. However, looking forward toward the long-term, I realized this was a quick path to failure. It is easy to become overwhelmed by too many changes and give up far short of reaching any milestones.

Everyone is different, and is more open to changing different aspects of their life easier than others, so set your own change pace. For me, changing two or three things about my lifestyle and habits a week should be attainable, so that will be my weekly goal. Some changes will be much easier to make than others, some will be harder, but the harder changes can typically broken down into smaller changes.

Start slowly, make one change. If you can keep to that change for a day or two without too much effort, make a second change. If you find yourself slipping and unable to keep to the current change, go back 1 step. It is far easier to recover from one step back than to stop completely and start over.

Set Achievable Goals

Current Weight: 235 lbs.
Change 2: Set achievable long- and short-term goals.

Set long- and short-term goals that you can reach. My current goal of 50 pounds until the end of the year means that in the next 31 weeks I want to lose an average of 1.6 pounds. Some weeks the weight loss will be greater, other weeks I may have no loss, but 1.6 pounds per week should be an attainable average. My short-term goal is 10 pounds in the first month, which is an average of 2.5 pounds per week. It's a higher average than the long-term goal, but it is typically easier to lose the first few pounds.

When you have a target, even if you fall short of that target, at least you progress. If you don’t set a target, you have nothing to aim for and are guaranteed failure. Decide what you want to achieve as an end result. Write it down to clarify and specify your goal, and then create short term goals that will bring you toward that end result.

When you set outrageous goals, you get easily discouraged and give up. A healthy, achievable change in weight is 2-3 pounds a week through rigorous exercise and good diet. I'm trying to take this slowly and make only little changes to my lifestyle so it will be easier to maintain those changes and keep the weight off.

Weigh Yourself Every Day

Current Weight: 235 lbs.
Change 1: Weigh yourself every day.

By tracking changes regularly, we become more aware of how our everyday actions affect those things we are tracking. One study showed that freshman college students who did no other change than weigh themselves regularly during their first semester gained 25% the weight of those who did not weigh themselves.

Seeing changes, even little ones, can also be very motivating. Some days the change will be a negative loss (a gain in weight), but a recorded negative trend will deter any discouragement. Pick a regular time of day to weigh yourself, since your weight will vary throughout the day, and weigh yourself in the nude, so you are recording only your actual weight. A good way to perform both of these is to weigh yourself after your morning shower.

A good digital scale is not necessary, any scale you have should work fine, but a digital scale will give a more accurate and consistent reading. A digital scale will also show smaller changes, which can be more encouraging.

Introduction

My name is Charles Patterson. I was in the United States Marine Corps for 8 years. While in the Marines, I was in the best shape of my life. I weighed 180 pounds, was rarely ill, and could run 3 miles in 21 minutes. I have been out of the Marines for 13 years now. I currently weigh 235 pounds, I get sick more often than I used to, and I would be lucky to run 3 miles in under 45 minutes.

Life’s events happen to everyone, getting married, having children, getting a sedentary job instead of an active one, and we adjust our lifestyle and habits to accommodate those changes. If you don’t make deliberate accommodations to these types of changes, you may find yourself in the same situation as I.

My goal is to lose 50 pounds before the end of the year, and maintain it permanently. I plan to do this through little changes. Every day or two, I will make a small change in my lifestyle, or replace an old bad habit with a new, better one. Each day I will record my progress in an attempt to see which changes have effect, and which ones do not.

I’m writing this blog to track my changes, track my progress, to keep myself on task, and to help others who want to try to change their lives. Most of the changes will be entirely free of cost, or cost a negligible amount.

Getting Started

With a large percentage of the US population overweight, it seems like everyone is on a diet these days. One of the problems with diets is that they require a drastic change to most people’s lifestyle, so they typically fail. They are also only short-term fixes to long-term problems, and the diversity of diets, from the “Beverly Hills Diet”, to the “South Beach Diet”, to “Fat Loss 4 Idiots”, really don’t leave anyone sure which one is the right one that will work for them.

Another issue is cost; diet books aren’t given away free, and weight loss programs, like Weight Watchers and Jenny Craig, cost continually as long as you are in their program. No one wants to pay for something that may, or may not, work, and nothing in any diet book is revolutionary enough to warrant purchasing when the information in most diet books is knowledge that anyone can typically gain through a little free research.

Any physician or personal trainer will tell you the formula for weight loss is the same today as it was 1000 years ago: calories consumed through food minus calories burned through exercise equals excess calories stored as fat. If the end result is a positive value, you gain weight, and if it is a negative value, you lose weight. Other things can help you achieve a healthier lifestyle, such as proper nutrition, but in truth, for weight loss, the formula never varies.

In my opinion, the reason most people fail at weight loss is they try to drastically change too much of their lifestyle at once, either through some diet plan, rigorous exercise program, or both. It took you many years to develop the lifestyle and habits you have, and they will not change overnight. Moreover, even if you can manage a short-term lifestyle change, because the change is so drastic, most people revert to their old habits once they achieve their goal.

Through little changes, however, big results can be achieved over the long-term, and can be maintained easier.