Posted: 10/1/2006 10:56:34 PM EDT
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I'm a 47 y/o male in a very physically demanding job that I have never had a problem doing. I've been a fireman for 25+ years and always considered myself to be in good to great shape. Until now. A little background. When I first started out I was 6'3" and 220lbs. Ran sub 5 minute miles. Worked out 6 days a week with a mix of aerobics, weights and running. A friggin' machine. Now I'm 260lbs. Laziness and some damn fine cooking are to blame! But I have always been able to keep up with the rookies and have never had any major injuries. Until this year. I get to the fourth floor with all my gear and a mask on and I'm done. No chest pain yet, but I could envision it coming. And I have seen a lot of guys my age drop this summer. I have gotten my ass absolutely kicked on every fire that I have been to this year. Dick in the dirt, ass dragging exhaustion. Todays news about Eric the Hun really hit me hard. So I just got back from my first run in years. Don't know how far. Just did 20 minutes. I was winded. Tomorrow is going to be a bitch. I can feel it already. The point of this is to have you guys beat my fat ass into submission and not let me quit. Nothing else has ever worked at keeping me motivated. You would think that the threat of imminent death would do it, but it has failed in the past. Motivate me! |
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LOL! Yes, those are all good points! My goals are to get back into a regular exercise program, improve my diet by cutting down on the fats and sugars and drop 40 lbs. I set the bar at 40lbs because I really think that is a reasonable expectation for myself. Any more is just a bonus! I'm thinking that if I post an occasional update for you all to ridicule it will help keep me motivated to continue toward my goal. Take your best shot! ETA I guess I should mention that I have worked out for two nights in a row so far. The first night I ran, the second night I did time on the stairmaster at work along with some weight training. I hurt. A lot. Back to the stairmaster and weights tonight. I can already feel the pain. |
This is a real concern for me. That I may fail and someone else will pay the price. I do not want to be the weak link. It hasn't happened yet. I'm trying to head that problem off NOW before it is a problem. |
Physicals are required yearly. Because of my age a stress test is required every two years. Yep, gotta' hit the treadmill with a 12 lead and a sadistic tech at the controls. My physical is scheduled for mid October. ETA tonight was day three and I haven't died yet. |
Not to be a total dick but how did you feel you were in good shape if you can lose 40 or more pounds? Take a look at crossfit. They have a couple of free articles under 'getting started' and a helpful message board. Very popular with FD/LEO/MIL types. |
Hey, I got one of those. |
What I meant was I have never had a problem keeping up despite the weight gain. Always felt strong and didn't have a problem with physical exertion until recently. So, denial. |
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Okay an update, as if you give a shit. Today is day 6. I have cut my sugars and fats way down. I have run or used the stairmaster 5 of the 6 days. My legs don't hurt anymore, and my distance has already improved. I feel much better already. But I have gained 4 lbs. WTF? I know, patience and perseverance, but damn. Why the weight gain? |
Okay a couple things. You want to be after FAT LOSS, not WEIGHT LOSS. Don't be concerned with the number on the scale as much as your Body Fat %!!! too many people are concerned with "weight loss" you want to lose FAT, not muscle. Eat 5-6 meals a day, top out at about 2000-2200 calories a day. Do cardio exercises in the morning before you eat anything, and do weights at night one hour before bed, and two hours after your last meal. You WILL lose weight, guaranteed, but not just weight, FAT. You'll lose weight until about 215? 220, then you'll hit a plateau! When you do do not get discouraged... just keep the same routine you'll gain a little weight but your BodyFat % will be way down, and you'll be GTG. Also take vitamins and minerals. Eat more protein and carbs and fat... Your ratio should be 40/40/20 (40% calories from protein, 40% calories from carbs, 20% calories from fat) - eggs, chicken, brown rice (only brown), and WhEY protein powder is good for protein. the rice is good for carbs, and for fats you get that in chicken. This is a start at least, if you're interested I could write up a more detailed plan for you. But this is a proven way of doing things, not only will you feel better and have more energy you'll be healthier via your immune system, heart ateries cleaner, think better, etc... plus you'll tone up and please the ladies! |
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Well, as if ya'll give a shit, here's the latest update. Had a complete physical with stress test. No problems. Been getting my workout in a minimum of 5 days a week. Getting faster and have a lot more endurance. Cut WAY down on my carbohydrate intake. No sodas, no candy, reduced breads, etc. Lost 20 lbs. so far. Hell, my pants even fit now. So far, so good. |
Ain't it funny how that works. Are the carbs you are still consuming complex whole grain carbs? Things like whole wheat bread, and brown rice? Has your consumption of fruits and veggies gone up? What kinds of exercises besides cardio are you doing? |
Cut way back on the potatoes and rice. And bread, tortillas, etc. I still eat them, just reduced amounts. And yes, the breads are whole wheat, my favorite. I have always liked fruits and raw veggies, the doc says it should be okay to have all I can eat. So grapes, bananas, kiwi and oranges have taken the place of chocolate. So yes, more fruits too. Essentially all but removed processed sugars from my diet. I know that there are sugars in all processed foods but no soda, candy, ice cream, you get the idea. I was doing some weight training but for now I am keeping it exclusively cardiovascular workouts. Walking, running, stairmaster, treadmill when I have access. Lots of stretching. I have noticed that my weight changes very drastically when I do eat sugars. (Chocolate is a problem occasionally) Like the body is grabbing it, converting it and storing it as fast as possible. But a day or two later the weight is gone. Just lucky that way, I guess. |
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You can eat things like rice, just eat brown rice. And do it in moderation like you are saying. The fruits and veggies are a no brainer. Have you ever seen anyone get fat eating apples? Have you ever heard of someone saying they ate 10 apples every day? One thing you will find out, after not eating sugar for a while, is when you get something sweet, you will find that it is so sweet it is almost sickening. Keep up the good work. You are making progress. |