Archive for the ‘fat lost’ Category

In order to better understand where you are headed it often helps to see where you have been. Throughout this fitness journey I’ve been through a lot.  I went from my highest weight ever of 206lbs to my lowest weight in almost a decade of 166lbs.  I’ve grown stronger, improved my endurance, pushed through obstacles, and made quite a few mistakes.  Looking ahead I benefit from the knowledge that while I’ve grown a lot there is still a tremendous amount of room for improvement.

I have to begin training specifically for Ninja Warrior; I have to eat cleaner (less refined sugars and snacks); and I have to ramp up the intensity of my training sessions 100 percent!

But before we get into all that perhaps it would be helpful to see where I’ve been over the last year and a half.

I started out on February 8th, 2007 @ 206lbs and with a higher body fat percentage than I care to admit.

As disheartening as it was to see how I had let myself go, I was glad to have visual confirmation of my own failings when it came to living a healthy lifestyle.  How did I get there? For me it was two things- too much soda and NO portion control.  I look back and remember some meals where I had thirds on a full size 11 inch plate. (more…)

Here is the in depth info for day 1 of the 10 weeks to a ripped body total transformation challenge. (more…)

An anatomy chart for bodybuilders.

Well the summer is almost over for me- about seven weeks remain.  Where does the time go?  With so little time left and so much I’ve procrastinated on, it is time to catch up.  And there is nothing I love more than cramming 3 months of work into less than half the time.  From the marriage of my catching up from procrastination AND my love of extremes comes the latest challenge- “Ten Weeks to a Ripped Body…”

The Goals:

1. Drop 20 lbs in ten weeks.

2. Run a 5k (and finish in the money).

3. Complete 10 minutes of jump rope without pausing.

4. A ripped body (11% body fat or less).

5. Read 25 books on my book list & at least 5 books for each of my classes next semester.

Mykhailo Hrushevsky (1866-1934): Prominent Ukrainian historian. If I spend as much time reading as I expect, I just might look like that.

6. Keep up with my Bible studies 6 days a week.

7. Spend 30 minutes a day studying Spanish.

No. 1 RULE: NO procrastination, NO excuses.

Over the next week (starting Monday) I will post a series of articles on reaching these goals which will help me work through my planning and will hopefully help some of you who have similar goals.  I will also keep you updated on my progress over the next ten weeks.  So what is the plan?  The workout program will be no non-sense; the nutritional plan will be a no frills affair; and the reading will most likely turn me into a hermit.  But it is all worth it.  The body that is elusively just out of my reach because of about 15-20 lbs of visceral and abdominal fat; the work I’ve failed to complete all summer that is only 30 books away from being complete; and the quiet times I’ve been missing are all only ten weeks away.  When you think about it, is ten weeks really all that long?  It is practically tomorrow.

I hope you will join me on this 10 week journey of discipline, hard work, and intensity.  I could definitely use your feedback, encouragement, and input as I run through the next 2 months.  And as always if you have any questions, just ask.

Well I need some good motivation, so why not bring back a familiar face…errr…shirt.  Remember this:

Yup, looks nice on him.  On me it has a certain ability to accentuate my fat rolls to the tenth degree.  The challenge is simple enough, I have until a certain date to drop the fat.  Whether I drop the fat or not, on the last day of the challenge I have to post  a picture of myself in the oh so tight t-shirt.  For the sake of public record here is some information about the current state of my body. (more…)

Well there is lots of stuff to catch up on so maybe I should say something like, “Coming this Week”

First I have to “dance with the one that brung me” and get back to some good old fashioned weight loss blogging. I have gotten a bit off track and forgotten my Excel spread sheets for the last few days. Well, I plan on bringing them back. I am also putting together a new post on sex and exercise (related to the VERY popular sexercise post– now viewed over 4,200 times) that will come with an interesting challenge. (more…)

Well here are my original before and after photos. The picture on the left (your left) was taken back in February of 2007 when I was 205 lbs and my waist measured 42 inches around. The picture on the right was taken on June 6th of 2007 when I weighed in at 169.2 lbs and my waist measured 34 1/2 inches.

Well how am I doing about a year later? (more…)

So busy in fact that I couldn’t fit all my activities and nutritional info on to one excel sheet.  That is why you get three separate GIF files for your viewing pleasure.  Plus, if you click the read more option below, you’ll get a tease about tomorrow’s post- a post I REALLY DON’T want to write or leave up as public record.

Back to the Excel files.  The first GIF showcases today’s activities and basic meal information. As usual (at least for the last week) the day started out with some Wii Fit yoga and boxing.  Around the middle of the day I took the opportunity to lay out the slip and slide and enjoy time with my daughter and wife- and later suffer from a raging sun burn- for over an hour.  Later I took some time to throw in a complete resistance workout using an old set of PowerBlock dumbbells.   Also, I’m not even counting the 50 or so times I had to throw my daughter over my head, run around with her on my shoulders, etc.  I would rank today as a high activity day.


The second GIF is the top half of a more in depth analysis of caloric intake throughout the day.  (more…)

So should you weigh-in?  If so, how often? When? Where?

To answer the first question, the answer is a resounding yes.  The real question is how often should you check your weight.

The question is actually more complicated than you think.  Why is it complicated?  Because of you!  (And me too).  Individuals are complex and reacted differently to different stimuli.  Some are O.C.D. like me, while others are easily hurt and discouraged.  To answer the question of how often you should weigh-in you first have to ask some questions about yourself:

  1. Are you easily discouraged?
  2. Do you have a very hectic schedule?
  3. Do you eat at odd times during the day?
  4. Are you trying to lose weight?

If you answered yes to any of the above questions (more…)

It was a great day out with the family ;-).  65 degrees, sunny all day, and a very energetic daughter to chase around the playground.

(more…)

What is the difference? How did I know if I am body conscious or body obsessed? Well the line isn’t exactly engraved in stone, but there are some easy ways to figure out which camp you fit into. You’ll be happy to know that there are also a few easy ways to steer clear of body obsession while staying body conscious.

First, it is important to realize that obsession with just about anything is a negative since it leads to a myopic vision. That myopic vision can easily lead us to ignore risks, overvalue rewards, and- perhaps most detrimental- insist on unrealistic goals.

A Brief Example: When you see a fitness model in a magazine and you say “I want to look like that!” what do you mean? Do you want to look exactly like them- six pack and all- or do you just want to look fit and healthy. Do you want their body OR do you want that glow that seems to come with being fit no matter a person’s unique size or shape?

On the opposite end of the scale from body obsession is the “stick your head in the sand” ostrich approach which pretends that ignoring an unhealthy lifestyle will make everything okay. Neither obsession nor avoidance is a good policy, which is why I advocate the middle road of being body conscious.

How can you put this into practice in your own life? (more…)