Resolutions
Happy New Year! ‘Tis the season for resolutions - diets, workouts, fat loss, muscle gain, etc. My resolutions are a bit different (mostly to try different things), but one of my resolutions is to blog more. I’ve been slacking in this department for sure!
For starters, I’ll update you on the “Weight Loss Report” that I was blogging about from Sept to Nov… My 36th birthday was on Nov 17, and I was really please with my results. I was aiming to be 120 lbs by my birthday, with a starting weight of 130 on Sept 1st. Well, I made it to 122 and did a fitness photo shoot which turned out fantastic. I’ve posted some random pics on my website (http://www.strongbody.ca/photos.html). I plan on doing another shoot in a month or two.
Unfortunately, I went to too many Christmas events and I’ve slipped in the weight department. I’m back up a couple of pounds. Time to tighten up the ol’ diet and get back into more regular workouts. I’m sure many of you are feeling this way right now. Generally speaking, the holidays are a time of indulgence, sloth, and ultimately, weight gain! But hey, don’t sweat it. Accept it. Realize that you might want to make a few changes and work towards your goals. Whatever you do, please don’t beat yourself up over it. Recognize it and move on…
As you leap into the shiny new year, a year with the promise of a new, fitter you, please remember to go easy on yourself. No extreme dieting and no uber gym workouts that leave you limping. One day at a time. Slow changes are lasting changes. Be patient.
Welcome to 2009 Strong Blog readers! Looking forward to lots of great discussion and new relationships with you. I’d love to see more comments from you posted on the site. And hey, I’m a personal trainer - why not ask a question or two and I’ll post some free advice??
Live Fit, my Strong Friends,
Max
Weight Loss Report 5
Well, it’s been about 8 weeks now and I’m still holding steady at about 125 lbs - that’s a total of 5 lbs. A bit disappointing, but not too surprising since I’ve let my guard down with respect to my diet a bit. It never ceases to amaze me how sensitive our bodies are to what we put in our mouths. A Timbit here, a Hallowe’en candy there - it really does make an impact, and it really does add up.
I’m still following the P90X program, but I’m modifying it a bit to make room for teaching aerobics and running. I cannot say enough good things about the program. It is truly fantastic. The exercises are challenging, it’s fun, and best of all, you hardly need any equipment. I encourage you to check it out.
In two weeks some friends and I are doing a photo shoot. We’re putting together some small portfolios - mostly for fun and posterity. My goal was to get ripped for my birthday (Nov 17) and our photo shoot is on Nov 15. These last two weeks are critical, as I remember from my bodybuilding days. Lots of cardio, fewer carbs, staying true to my course…I will reap the rewards with awesome pictures - I will post on my site when we get them.
Live Fit,
Max
Weight Loss Report 3
Last week I weighed in at 128 - same as the week before. I had a good week last week but my exercise was down. I got my sore knee injected with steroid (cortisone) so there was 2 days off in there. My eating was decent, but not fantastic, so I’m not surprised the scale didn’t move. Like I said earlier, the first week is always the best. Those initial tweaks and tightening up of eating pay off huge.
I think this is where a lot of impatient people give up. I’m basically a Type A personality (go, go, go) and don’t do well with slow processes. If someone had never done this weight loss thing before I can see them saying “Oh, this eating and exercise thing doesn’t work! I’ve only lost 2 pounds in 2 weeks!” Patience is a virtue on the road to changing your body. I didn’t gain those few pounds in 2 weeks - why should I expect to lose them in 2 weeks?
As I was saying to a client last night, it comes down to making decisions. Every day you make hundreds of decisions. What time you go to bed, what you eat for breakfast, when you eat your first snack, if you exercise, what you do at the gym, do you take that cookie, etc.
Aim to make every decision a good one. Know where you’re going (lose X lbs, get stronger, etc.) and make every decision work toward your final goal. Make every step a step in the right direction, keep moving forward, and you’ll get to your goal.
Live Fit,
Max
Weight Loss Report 2
So I weighed in on Sunday night - I only weigh in once per week so I don’t get too obsessed over it all. Week one resulted in a 2 lb loss. Yay! The first week is always the easiest. My weight gain was a result of letting my eating habits slide, so getting back on track always yields a quick loss. I feel better and more confident, even with a mere 2 lbs gone.
Here’s my exercise summary for last week:
One 45-minute kickbox class, two 40-min spinning classes, one 45-minute legs and abs class, 2 runs (one 20 minute and one 40 minute), one 40-minute commute by bike, 4 weight workouts. Total cardio time was just over 4 hours (my average is usually 5 or 6). My heart rate monitor includes my weight workouts and it tells me that last week I exercised for 5 hours and 20 minutes and burned 2,609 calories.
Think about that - 2,609 calories is less than a pound, which is 3,500 calories. So you can see why exercise AND nutrition are so important. With my slight calorie reduction and focusing on healthy eating plus my exercised I torched 2 lbs. It comes down to simple math, however we’re always just estimating - even my heart rate monitor is just an educated guess…
And by the way, ignore the calorie counter on the cardio machines. My heart rate monitor knows my height, weight and resting heart rate so is fairly accurate when telling me how many calories I’ve burned in a workout. All of the cardio machines dramatically over-estimate. The ellipticals are often double what my monitor tells me.
Live Fit,
Max
Weight Loss Report 1
Well, it’s been almost a full week since I committed to shedding a few pounds and sharing my adventures with you. Actually, I only wrote about it 3 days ago, but I committed to losing weight last Sunday night after I weighed myself. This first week has been just getting back on track, and away from the poor vacation eating habits I tend to develop.
Generally it was a great week. I exercised 6 days, which is my usual amount. I had to take Tuesday off because my leg workout on Monday (the first in 2 weeks) made my legs so sore that I couldn’t walk properly. People at work were asking me if I was limping! My inner thighs and glutes were so sore I couldn’t fully extend either leg to take a proper step. It was sad… Despite the sore muscles, I managed to take two spinning classes, taught two aerobics classes, ran twice, and got two weight workouts in. I commuted by bike a few times also.
I ate generally pretty clean. Lots of in season veggies, lots of good protein, and I re-discovered oatmeal. Sure, there was a bit of ice cream here and there (and only once directly from the tub), but smaller portions than I’m used to having.
A successful week all in all and I definitely feel better than I did last week. Sunday night before bed (the ‘honest’ time to weigh yourself) is when I weigh-in so will let you know how I make out…
Live Fit,
Max