Posted: 6/26/2012 9:46:45 PM EDT
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I am going to try this again, this time hopefully I can be better. I reached my highest weight in my life at 231lbs and I'm only 5'9", lately I have been hovering around 227lbs. I've always been a bit on the heavy side, all through high school. Going into bootcamp I weighed in at 215lbs, after I graduated I was weighing in at 170lbs and I could run, it felt great. I gained some weight back but nothing crazy, I deployed and started going to the gym 5-6 days a week and really started toning up, I was about 195lbs but pretty solid (I'll post a pic later). Well Its now been 4 years out of the Corps and I am back to my old fatbody self, seemed as though with each kid (2) I gained about 15lbs and never lost it. Some things in my life have recently changed and some opportunities have opened up that I need to take serious and get back into shape. 4 weeks ago I started going to the gym, I lift almost every morning and on the days I don't lift I will run.
I actually just started running in my 3rd week, started off with 3.5miles. I ran about 2 of those miles and then started doing intervals like the c25k program. I walked 60sec then ran again for 90. I did this for the last 1.5miles. Second run was about the same except I ran 120sec and walked 60sec starting at the 2mile mark again. Today I ran 3 miles at about a 10min pace and did one more mile walking 60/running 90. My total run time was 42min at a 10:24min/mile which from the other two runs was a full minute off my time plus an extra .5mile, I was pretty happy with that run. I have also been slowly chaning my diet, my wife and I are trying to buy more raw foods and cooking at home rather than getting the easy frozen dinners or eating out. I give myself one cheat day a week which I have been pretty good at. My biggest problem with food is over eating, I tend to eat fast and by the time I am done I'm still somewhat hungry so I get a bit more and by the time i'm done I feel like shit because I way too much. So I have been trying to eat slower and drink water before dinner and with to help fill my belly. My ultimate goal is to get back down to a solid 195lbs. I have about 30lbs to loose, as long as I stay motivated this shouldn't be too hard to obtain. I will post some pics after I have a few taken to show the progress. I am going to try and stay updated with this to help keep my self on track. Here is a picture of me right before my EAS from the Corps Im the one on the right 
Before I started working out 
3 weeks later 
Current week 
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2 habits which really helps are:
1. habit of weighing yourself every day, 1st thing in the morning, when you wake up and go the bathroom. 2. body fat measurement, outside of hydrostatic weighing, is notoriously inaccurate so the practical thing to do is to look at yourself in the mirror full length, both from front and side to check on changes in muscle tone and muscle definition, and/or state of fat. Would recommend doing this first thing in the morning right after weighing yourself. Diet: key thing is to eat healthy and also, be satiated. You can do this via high protein/high fat/lo carb(not sustainable IMHO) or via low protein/staple of complex carb/fresh vegetable, fruit(sustainable and healthier IMHO). But the key driver is unless you are eating healthy and also, is NOT HUNGRY, diet will not be sustainable and you will gain back whatever weight you lost(which is what happens to most folks). Exercise: there are at least 4 components, if not more: muscle, cardio, balance, and flexibility. Make sure you are addressing all of it, not just one or two. Why? They all offer hidden benefits and complement one another. E.g., there is some evidence tying flexibility of the core to lower level of arterial stiffening. GOOD LUCK and hope you keep it OFF for the REST of your life! Quoted:
I am going to try this again, this time hopefully I can be better. I reached my highest weight in my life at 231lbs and I'm only 5'9", lately I have been hovering around 227lbs. I've always been a bit on the heavy side, all through high school. Going into bootcamp I weighed in at 215lbs, after I graduated I was weighing in at 170lbs and I could run, it felt great. I gained some weight back but nothing crazy, I deployed and started going to the gym 5-6 days a week and really started toning up, I was about 195lbs but pretty solid (I'll post a pic later). Well Its now been 4 years out of the Corps and I am back to my old fatbody self, seemed as though with each kid (2) I gained about 15lbs and never lost it. Some things in my life have recently changed and some opportunities have opened up that I need to take serious and get back into shape. 4 weeks ago I started going to the gym, I lift almost every morning and on the days I don't lift I will run. I actually just started running in my 3rd week, started off with 3.5miles. I ran about 2 of those miles and then started doing intervals like the c25k program. I walked 60sec then ran again for 90. I did this for the last 1.5miles. Second run was about the same except I ran 120sec and walked 60sec starting at the 2mile mark again. Today I ran 3 miles at about a 10min pace and did one more mile walking 60/running 90. My total run time was 42min at a 10:24min/mile which from the other two runs was a full minute o ff my time plus an extra .5mile, I was pretty happy with that run. I have also been slowly chaning my diet, my wife and I are trying to buy more raw foods and cooking at home rather than getting the easy frozen dinners or eating out. I give myself one cheat day a week which I have been pretty good at. My biggest problem with food is over eating, I tend to eat fast and by the time I am done I'm still somewhat hungry so I get a bit more and by the time i'm done I feel like shit because I way too much. So I have been trying to eat slower and drink water before dinner and with to help fill my belly. My ultimate goal is to get back down to a solid 195lbs. I have about 30lbs to loose, as long as I stay motivated this shouldn't be too hard to obtain. I will post some pics after I have a few taken to show the progress. I am going to try and stay updated with this to help keep my self on track. Here is a picture of me right before my EAS from the Corps Im the one on the right http://i399.photobucket.com/albums/pp77/gtiupb2002/HPIM0500.jpg Before I started working out http://i399.photobucket.com/albums/pp77/gtiupb2002/Side2.jpg 3 weeks later http://i399.photobucket.com/albums/pp77/gtiupb2002/Side1.jpg |
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So far keeping up with schedule. I ran the other night (hot as fuck out) not even finished with my first lap and I was sweating profusely. I ended up running non stop 2.25 miles and then would walk about 1/8 and run the rest for 3 miles. The entire 3 miles took me 31:xx so considering I walked some I think my pace was pretty good or at least better than what it was, mapmyrun app (not sure on the acurracy) said at my two mile mark I was at a 9:44 or so pace. I think it was close the mid 10's when I was done.
This morning after work is suppose to be a lift day but I think I will lift and go walking tonight in my new shoes to break them in more before I start running in them. We'll see though, I might just throw on the old pair and go for a short 1.5mile run I really don't want to take more than a day off from running. |
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I've lost 52 pounds in the last year; 32 pounds since March 4th on purpose. For me, diet was 95% of the issue. I'm using a free iPhone app (LoseIt, also available for android and they have a website), which counts calories. I've managed to keep at about 2000 calories a day and feel good about it, while losing almost 2 pounds per week. A few key food changes were beneficial, but just being aware of what I was eating was invaluable.
Learning how many calories are in certain foods was eye opening, as well as learning how few calories are burned by some strenuous activities. I think your chances of long-term weight loss hinges on getting serious about what and how much you eat. You can sprint for a couple miles and work your ass off only to ruin it by eating a blueberry muffin. It's great that you've been able to see results, which is very rewarding (speaking from personal experience). I would strongly encourage you to keep a food log for at least two weeks, and be sure to count every single morsel of food you ingest. Also, it's better to eat less as the day goes on, and don't skip meals. This is probably old news, but it seems so few people actually heed it. Keep up the good work! |
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Quoted:
I've lost 52 pounds in the last year; 32 pounds since March 4th on purpose. For me, diet was 95% of the issue. I'm using a free iPhone app (LoseIt, also available for android and they have a website), which counts calories. I've managed to keep at about 2000 calories a day and feel good about it, while losing almost 2 pounds per week. A few key food changes were beneficial, but just being aware of what I was eating was invaluable. Learning how many calories are in certain foods was eye opening, as well as learning how few calories are burned by some strenuous activities. I think your chances of long-term weight loss hinges on getting serious about what and how much you eat. You can sprint for a couple miles and work your ass off only to ruin it by eating a blueberry muffin. It's great that you've been able to see results, which is very rewarding (speaking from personal experience). I would strongly encourage you to keep a food log for at least two weeks, and be sure to count every single morsel of food you ingest. Also, it's better to eat less as the day goes on, and don't skip meals. This is probably old news, but it seems so few people actually heed it. Keep up the good work! Congrats on the weight loss. Huge accomplishment. I've been there once before and it was the best I've ever felt about myself, I was confident about everything. I hear you on the calories, I've been using myfitnesspal which helps. I haven't been so good with it lately but I can pretty much remember what I eat and the cals that were in it, so I guess that helps me when I forget to keep track.I can't wait to get back to my olds self and hopefully I keep it off, it's very easy to skip into old habits. Had a pretty good chest workout today but unfortunately I slept longer than I wanted and didn't have time for my cardio tonight, I was pretty pissed. I got back tomorrow, not sure of I should jump in the row machine for a bit and hey in some cardio and back in at the same time. I will run tomorrow night also so should be a good day. After lifting I have about 16oz of chocolate milk, I was told or read, this was a great recovery drink. any input on that? |
| Did a back workout this morning, started off with rowing 15mins for 3240 meters. Then I finished up with a few workouts with dumbells. Tonight ran 3.5 miles, hot as balls again. I ran non-stop 2miles and 60sec walk 120sec run the last 1.5mile Total time was 40mins, needless to say I am beat. |
| So far I've been keeping up with my routine. Last week wasn't really a good week only managed 4 days, this week is about the same but I'm going to double up today. This week I managed to run a full 3.5 miles and walked the last .6. I could have managed the rest of I would have hydrated myself better. |
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Pretty pissed about this last week, I have had a string of bad luck. Both cars took a shit two days apart and not your typical down for a day problem, engine blown, driveshaft broke. So I don't get to go to the gym these next few weeks so all my workouts have to be home based, which isn't too bad but there is less motivation. I was starting to see some real results and it was motivating me, so I can't wait to get started again.
Anyway I started the other day with a warm up jog around the track then did intervals of sprints, holy fuck my legs are sore. I might do a nice light jog tonight. I heard sprints are one of the better ways to decrease my mile time. |