Another thing I've been doing to fill my days...

[OneOfEm]

Officially as of this morning, I'm down to a 36" waist. That's down from 40" when I started.

When you're already making sweeping changes to your lifestyle, why not change the things that really matter? I'm eating right, I run/walk for an hour every morning (I don't run up or down hills - I want these knees to last as long as I do), and I've been doing weight training.

I started at 6'0" 240 lbs. :eek: I'm down to 210, and I was getting a little bummed that my weight hasn't been dropping much over the past couple of weeks (I know it's not anywhere near an accurate measurement of progress when you're doing weight training, but the scales are a habit). This latest development has me pretty excited again. I'm 43 and haven't worn a 36 waist since college. :D

[neuromancer]

Great work dude, I was thinkin about getting a personal trainer to come in for a few hours every morning to get my ass up and workin out. What kind of program did you find for yourself?

[OneOfEm]

I started off doing multi-joint exercises, working everything, three days a week.

Then I read Tim's blog and the details of the "Colorado Experiment" and started the CE routine a couple of weeks ago. The strength gains have been incredible, and I'm gaining flexibility, which is a nice benefit at my age. I don't think that this format is sustainable long-term, however, so I'm probably going to switch back to a more traditional program in 3 or 4 weeks.

I'm sure there are programs that have faster/better/more efficient results, but I'm getting good results without spending a lot of time on research, so I'm happy (80/20).

[FrozenCanuck]

Great work dude, I was thinkin about getting a personal trainer to come in for a few hours every morning to get my ass up and workin out. What kind of program did you find for yourself?

Guys, I HIGHLY recommend going to Matt Fury's website. I won't put the link here since it probably isn't allowed, but I have been "working out" since I was 13 years old and I always did weights. That was until 2 years ago when a friend got me onto "combat conditioning". I have not touched weights ever since that day. I am in the best physical shape of my life and I could take care of myself in a physical encounter.

It involves body-weight exercises and needs NO equipment. Great for when I travel because I am not in the habit of needing equipment so there is NO built-in excuse such as "well I have no gym at this hotel".

Go buy his book. It is cheap enough and although I consider him very promotional, his system is solid.

The crux: you only need to workout for 15 minutes per day, but you must do some exercise EVERY day. You will think I am crazy until you try to do any of this stuff and realize you are pooped after 3-4 minutes.

Listen now and believe me later.
(Hanz and Franz, Saturday Night Live)

[kamakiri]

Getting into shape is one of the best quadrant 2 (from the 7 Habits) activities you can do. It is not urgent, and you will not have any instant gratification, so many people find it very easy to put off. The long term benefits are too numerous to mention.

Just a quick google search or browse on the magazine stand and you will see the thousands of work out/exercise plans out there. The fact of the matter here is that 99% of those programs work great. It does not matter what program you do. What matters is that you do it consistently and that you believe that you are going to get into shape.

The best personal trainer in the world will not help you if you do not actually do the training. I got this from another information marketer, but the ideas are very sound:

1. TRUST the program and DECIDE to make it work
2. Consistency
3. Intensity
4. Caloric Support

The program does not matter. It is the way you do it that makes all the difference. The caloric support is in there to keep you aware that if you are eating 4,000 calories a day, you will never have a 6-pack, unless you started out looking like Lou Ferigno. It also doesn't mean that you should starve yourself. Proper nutrition is a great habit to begin today. All the prepared food you eat today will come back to haunt you later in life in the form of fat, diabetes, hardened arteries, and poor health. You can do something about it now, but twenty years down the road is a different story.

[OneOfEm]

Update:

Down 40lbs, and none of my old clothes fit (well, my chest/shoulders fit XL shirts, but I look much better in large).

My only regret is that I didn't do before/after or even weekly pictures like I've seen some do.

I still have a little further to go, but I feel better than I have since college.


:D

[FrozenCanuck]

Nice frikkin' work dude! Down to 200 lbs is outstanding. Now that you are well on your way to looking amazing, and you feel amazing, let me give you a piece of advice that I did not understand until 2 years ago (I'm in my 30s now and I've been working out since age 14 consistently). Do CORE STENGTH exercises. That means get rid of the weights (for a few minutes each workout) and get down on the floor to workout with plain old pushups, "plank", and other such core exercises.

I'm a big fan of Matt Furey's system (Combat Conditioning) and he has a ton of core strength stuff in there.

These days my core is stronger than it has ever been. I feel amazing.

Congrats to you dude. You rock. 200 lbs and counting downwards. What is your target range anyway? Do you have some fitness goals to share? It helps keep you focused. A particular number of chin-ups you'd like to be able to do? A size of pants you'd like to fit into? Being able to run from point A to point B without stopping?

Keep it up man.

[OneOfEm]

I don't really have a weight goal, but I still have a little ways to go. When I started I thought I'd be happy with a 36" waist, but I'm feeling great, and still have a bit of gut left. Maybe I'll reach 34" =D

In 1983, I was a little more muscular than I am now (but not by much anymore), wore 34" waist, and weighed 185. When I started this, I would have considered that a very unrealistic goal, but now I know that it's very much within reach.

When I get there, I might post an "after" picture and dig up an old "before" pic.

[NoFixedAbode]

Cycling burns loads of energy, around 650 kcal per hour on average for me, so say 1000 per 1.5hr average bike ride, plus all the energy you burn in the hours afterwards, too. One of the big rewards I get for cycling is the increased enjoyment of food and the freedom to eat cakes and stuff. Also I can build the bike into my day by using it for shopping trips, etc.

For upper body strength and "he-man" :p definition I use a Bullworker I've had for 30 years - it's an incredible tool. One complete session takes only 20 mins and the results are visible within days, even if I haven't used it for some time. (Not selling, just saying...!) This exercise combination has kept me at my 20 year old weight (155lbs/70kg) and waist size (31") and I'm 51 now.

[OneOfEm]

Just logged in for an update. :D

193# - 34" waist - maybe 12# of fat to go. I'm not losing much more weight, but the fat keeps dropping away.

I feel better (and look better) than I have since college. You can't imagine how this helps my self esteem.

I've added one other workout to my routine. Every third day I hike at least 8 miles with a 65# (overloaded) backpack.

I'm going to thru-hike the AT next year, and then my goal is to go trekking in Nepal.

You can do anything you aim for.

-OOE

[OneOfEm]

Something else to mention: I'm not sure if it's the result of the exercise or what, but I don't have the loose skin that so many people have after significant weight loss. I grin every time I look in the mirror. :D

[OneOfEm]

191# - 32" waist.

I've been gaining muscle and losing fat. I'm at 11.6% body fat and still working on getting down below 10%. I want visible abs. :D (I might post a link to pics when I reach that goal.)

I've been doing Body for Life since December 15, and I've never felt or looked better than I do right now.

The best part is how this has helped me to live my life the way it's meant to be lived. I recently went on an all-day boulder scramble with my GF. It was the most pure fun I've had since I was a kid. I couldn't have even reached the bottom of the gorge before losing the weight.

Just wanted to give an update.

[Caesar_X]

191# - 32" waist.

Damn, dude...8" off your wasteline? Congrats!!

I remember a few years back when I finally wizened up and lost 25 pounds and started dressing better. People I only saw occasionally would literally not recognize me at first. One of my female friends saw the slim me wearing jeans rather than baggy khakis and said "Wow, I never knew you were HOT". :)

I have another friend who has lost over *150 pounds* in the past few years with just Weight Watchers and exercise. She's kept it all off and she doesn't starve herself. She eats what she wants, but in moderation.

So feel the love...it's a hard road but so satisfying once the pounds start coming off!

[GriffCo]

I'm losing weight myself too. I've played football through high school and college for a total of 12 years as a lineman. I've always been very big, but not necessarily fat. But I've finally decided that my personal feelings of myself are more important than appeasing my coaches and am on a ketogenic diet. Down about 13 pounds so far in a couple weeks.

So thanks man, stories like yours help encourage me!

[rfantasy]

191# - 32" waist.

I've been gaining muscle and losing fat. I'm at 11.6% body fat and still working on getting down below 10%. I want visible abs. :D (I might post a link to pics when I reach that goal.)

I've been doing Body for Life since December 15, and I've never felt or looked better than I do right now.

The best part is how this has helped me to live my life the way it's meant to be lived. I recently went on an all-day boulder scramble with my GF. It was the most pure fun I've had since I was a kid. I couldn't have even reached the bottom of the gorge before losing the weight.

Just wanted to give an update.

congrats man!!

[webgal]

Congrats. I'll bet you feel great. You guys better watch out. I'll make you all post after photos. <grin>