Archive for the ‘300’ Category

179.6!  How awesome is that?!

But I guess I should catch you up.  Day Four I worked all day and only had time for a short ab workout.  Yet I still went to bed at my lowest night time weight yet, 182 lbs.

I didn’t have any great hopes about this morning- I assumed I would weigh in slightly over 180 lbs.  So when I saw that the scale read 179.6, my first reaction was disbelief.  I weighed in three more times to be sure.  Yup, I got 179.6 every time.  I said a prayer of thanks and proceeded to get multiple high-fives from my daughter.

Thanks to everyone out there.  Your support has meant and will continue to mean a lot.  Keep my transformation in your prayers.  I am aiming for 165 lbs.  And today I am more than a pound closer.

I must apologize though for getting off track with my running. Today, we have company over, so I am not sure whether I will have time for my run- this would be the third day I have put it off.  If I don’t run today then that means I will run and resistance train this Sunday.  Although, I am hoping to fit at least one of those two activities into my day today.

Well I have good news and bad news.

Bad news usually comes first, so here goes.  I kind of messed up the experiment.  Last night I did my resistance training- nothing too complicated, just some squats, bench presses, dead-lifts, etc.  However, I didn’t get to run.  My daughter refused to get in her jogging stroller all day and when she was finally in bed it was 9 o’clock.  I will have to redo this week’s experiment in a couple weeks.

With that out of the way, time to deliver the good news. When I went to bed last night I had the lowest night time weigh-in thus far (182 lbs) and my weigh-in this morning was also good.  This morning I weighed in at 180.8 lbs.  So on my birthday I am SO close to 179.9…so close.  I guess that by this Saturday I will break the 180 barrier.  While I had hoped it would happen on my B-day, I am still glad that I have come this close.  I look forward to seeing how this week turns out.  My gut has a feeling that the results will be great- which is odd since it is my gut that is in danger of disappearing.

I like breaking up my long term goal of losing 45lbs over several months into two-week sections- maybe it is my lack of patience, I don’t know.  The two-week segments allow me a time to reflect on what is working and what isn’t.  Moreover, if I make one of those big mistakes (eating a whole pizza) a new beginning is never more than two weeks away.  And so today, yet again, my weight loss journey begins again.

Today I began the first week of a larger three week test.  How much more might I lose if I ran immediately after my resistance workouts?  That is what I aim to find out this week.

Not surprisingly, I was totally exhausted after my run today.  The workout itself was hard enough, with plenty of sprints, squats, bench presses, etc.  When I began running I felt certain that I couldn’t finish.  However, once I had pushed through the first five minutes my attitude and my body felt much better.  I cruised in at fifteen minutes- not pushing hard, but still out of breath.

I think this week will be fruitful.  At least, I am hoping as much.

I opened my Men’s Health magazine yesterday only to read an interesting and workout altering factoid.  Apparently, a study in Japan found that if you run immediately after your resistance training session you burn TWICE as many calories. Now, I have also heard (although I don’t know of any study to confirm this) that if you run first thing in the morning before eating you can burn 300% more calories.

So, how about putting it to the test?

Over the next three weeks I will be conducting a fitness experiment.  My body will be the lab rat.

Week 1: Three resistance training sessions with a run following immediately after.

Week 2: Run first thing in the morning.  Each run will take place on a day when no resistance training is scheduled.

Week 3:  If possible, both training and run will take place immediately after waking up and before breakfast.  I really hope I don’t pass out during either activity.

When all is said and done we can compare weight and inches lost.  Admittedly, the more weight you lose, the harder it seems to lose weight.  So, I think weeks two and three will need some kind of handicap.  Maybe spot them a pound or two?  Let the experiment begin.

In the beginning I asked how much change could be accomplished in just two weeks. The answer? Well, you are about to find out.

Weight: 186.6; Waist= 37 1/2 inches

And today?

Weight: 182.2; Waist= 36 inches

So that means over the last two weeks I lost 4.4lbs and 1 1/2 inches from my spare tire- not to mention unmeasured fat from my face, second tire, and legs.

And now the pictures that show the weight lost. I will post here my very first before pictures and my newest pictures (from this morning). If you want to compare the newest pictures with those from the beginning of this two week process just click here.

As always, old pictures are on your left, new pics are on your right.


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So what’s next?

Another two week challenge sounds good to me.

I have begun work on three new sections:

Two-week Total Transformation

Two-week Total Transformation 2.0

Two-week Total Transformation 3.0

These sections are my attempt to sculpt and share my knowledge into three workable plans for beginners, intermediate, and advanced folks who need a jump start in their life- mind, body, and spirit. They aren’t finished yet, but hopefully they will be soon- I think Monday.

There are a lot of parts of my daily routine that I have left out of my regular posts.  These are important aspects of my routine that should be shared, but for various and sundry reasons, don’t enter my postings.

First, Bible study.   The goal was 30 to 45 minutes of Bible study each morning.  I wish I could say I was consistently faithful to this goal, but truth is I have been no to be slack and forget this as I get caught up in various projects (whether it be running or writing).  As of today I have recommitted myself to this goal and increased it to an hour each day.  To up the ante, I am going to make a deal with myself.  If I miss my bible study then I must miss dinner- and I love dinner.

Second, stretching.   I try to stretch each morning.  Nothing complex, not formal yoga or anything similar, just simple stretches- legs, back, arms, chest, and neck.  I also stretch again before a run or workout.

Third, play.  Aside form occasionally stepping in dog poop, I enjoy going outside with my dogs and chasing them (often they are the ones chasing me).  We play quite rough, and Lucius can take a good slap to the snout.  I do need to spend more time training them formally.  But, I don’t want to give up the play time, it is really refreshing and fun.

Fourth, family.  Last, but not least, is spending time with my family.  I find that more often than not this is a great way to fresh and replenish a weary spirit and body.  Nothing like the joy in my daughter’s eyes when I set up her train set, or when we make Dora and Boots out of Play-doh.

Today I ran and did some plyometric/resistance training. It was a hard day on my body, but it felt good.

I began with a morning run.  I challenged myself to run 25 minutes and I came close.  I ran 21 1/2 (6 1/2 minutes more than the day before), and only stopped because I could tell I was pushing my body a little too far, a little too fast.  So for the next week or two, twenty minutes will be my cut off point for runs.  My pulse looked good, before, during, and after my run.

This afternoon I worked my whole body.  Beginning with plyometric jump squats and star jumps (2 sets), followed by lunge jumps, then push-ups, dips, dead lift-curl-press, bent knee raise, planks, and side planks.  It was a hard workout that pushed my heart rate well into the 180s.

Tomorrow will probably include a short run and walk.

Could I be 179 by the end of these two weeks?  That would be an amazing transformation- crossing back over a barrier I haven’t seen in years.  Well it will be hard, but it is possible.  This morning I weighed in at 182.8lbs.  My daily weight loss has been between .1 and .4lbs per day.  However, to reach 179.9lbs I would have to lose about .46lbs/day.

So I am going to notch up the exercise program starting today.  That increase in intensity will begin with the following challenge.  Can I run 25 minutes?

Day five was a much needed day of rest.  I spent the day subbing for third grade- so you might understand my need for rest and relaxation at the end of the day.

Day six (tomorrow) will be a full day.  The first half of the day will include a 20 minute run, where my goal is to run 15 out of the 20 minutes.  The second half of the day will include a full  body workout.

Tomorrow’s workout will include: