12/30/12-DO MANLY THINGS!!!

I think that we have fallen away from the traditional role of masculinity.  Back when men were men and women loved them for it, we used to move things, build things, move more things, etc.  Now it seems that we have moved from the role of rugged masculinity to a comfortable, complacent, cushy, and sedentary lifestyle.  Now, this post has nothing to do with exercise, but doing something that is a bit more manly and makes you feel rugged.  Now, I'm not asking you to go out to eat twigs and berries and scratch your back on a tree like a big old bear.

I remember watching a show back in the day called "Queer Eye for the Straight Guy" and though the hosts were funny, the straight guy that they were making over annoyed me, the new born metrosexual.  Well, I have recently learned through the powr of YouTube the joys of facial pampering without the need of facial creams, exfoliant rubs, and organic botanical moisturizers.  Allow me to introduce you to one of my new found manly men who believes in pampering the face in a true manly way: GeoFatBoy from Shave Nation.

A Trick to Consider

I hate exercise!!!!  I prefer to sit on my butt and watch T.V. or movies, preferably with a nice snack.  Well, I tried this little trick and it seems to help so far.  I went to Best Buy and purchased a DVD player designed to be strapped to the back of the front seats so that your children can watch Dora the Explorer on those long trips.  I strap the DVD player to the treadmill and watch a NCIS or some other video while I walk at a brisk pace/jog.  I find that I'm able to enjoy the show and my mind is not so focused on me sweating like a pig and how much I hate cardio.  Hope this trick works for some of you.

Cardio seems to go faster when Gibbs is around.

12/27/12-Workout-Legs and Core

Power

Clean
1x20 @ empty bar
5 x 6 @ 95lbs (concentrating on form and proper technique)

Cross Fit Superset

(Three Exercises done in succession before a break-5 sets)

Renegade Rows@35lb dumbells X 10
Hamstring/Glute Machine Sit Ups w/ 10lb med ball against wall X 10
Wall Ball w/14lb med ball X 10

45min cardio on treadmill (walking at brisk pace)

 

12/27/12-Here We Go Again!!!

Well, with the upcoming New Year, I will be doing what most people do this time of year......making New Year's resolutions.  Like most, I will be making the same one that I did last year and that is to get into some kind of shape other than my current shape.....round.  In an effort to motivate myself, I am going to put out some of the hard ugly facts; measurements.  As a scientist, numbers are everything, so I am giving you the numbers that correalate with my roundness.

Weight-284.7lbs
Chest-49"
Belly-55"
Waist-47.5"
Hips-49"
Thighs-26"
Calves-17"
Biceps-16.5"
Forearms-12.5"
Neck-18"

My goals for the year of 2013 are to make slow changes to these numbers:

Side View-Look It is Buddah
Front View-Not Much Better

1.  Decrease my weight by a healthy amount and at a healthy pace.
2.  Decrease the measurements for my chest, belly, and waist.
3.  Just watch to see what happens to the measurements of the thighs, calves, biceps, forearms and     neck based on exercise.

It Is All About Accountability-Saving a Life on the Brink: 12/27/12-HERE COMES THE BUS!!!!

It Is All About Accountability-Saving a Life on the Brink: 12/27/12-HERE COMES THE BUS!!!!: Well, it has been quite some time since I've used this thing.  Hmmm.....and what shall I say about that?   They say that pictures are worth ...

12/27/12-HERE COMES THE BUS!!!!

Well, it has been quite some time since I've used this thing.  Hmmm.....and what shall I say about that?   They say that pictures are worth a thousand words, so I shall show you in pics.

This was the wagon that I was on....isn't it pretty?

This is me after the crash.

Then came the bus........

Then I somehow ended up under the bus......

And if that wasn't bad enough....along came a big rig........

Then to make matters worse, I was abducted by aliens.......

...finally, I was transported to the land of gum drops and lollipops where I ended up eating myself stupid.

 

 

Needless to say, I ended up falling off of my plans to diet and exercise. I went to my doctor for my anual physical and somehow by a miracle of God, I did not gain wait since my last visit. With the New Year fast approaching, I guess it is time to get back into my little red wagon and see if I can get this mess straightened out. Wish me luck......



8/14/12-Leg Killer

Bench- 1,1,1,3,5,7 (strip set)


5 BY 5's-KB Superset (5 rounds)
KB Deadlift- 5 reps
KB Clean- 5 reps
KB Clean Press - 5 reps

Med Ball AMRAP-alternate exercises with as little rest as possible
Wall Ball 30, 20, 10
Ball Slams 30, 20, 10

Stats- Bench Strip Set-185, 175, 165, 155, 145lbs

KB 5By-12kg in each hand

Wall Ball and Ball Slams-6kg ball-7min to complete

8/13/12-Shoulder Workout with AMRAP workout

Shoulder Press 1-1-1-1-1-1
Push Press 3-3-3-3-3
Jerk Press 5-5-5-5-5

Superset AMRAP (As Many Reps As Possible) -10min

•  Dynamic Squats-15 reps
• Kick Up -15 reps
• Dive Bombers -10 reps
• Prisnoner Get-ups - 10 reps

Stats
Shoulder Press-95lbs, 105lbs, 115lbs, 125lbs, 135lbs
Push Press -95lbs, 105lbs, 115lbs, 125lbs, 135lbs
Jerk Press-95lbs, 105lbs, 115lbs, 125lbs, 135lbs

AMRAP- 2.5 rounds-killed me, especially kick ups and prisoner get ups.

8/9/12-Tabata Workout

A tabata workout is an exercise done for 8 cycles of 20 seconds of effort followed by 10 seconds of rest until all cyles are completed.  This tabata consisted of 4 intervals with a 1-2 minute rest between.

Warm-up (especially hips and shoulders)
Interval 1-Kettle Bell Swings (Right Arm)
Interval 2-Kettle Bell 1 Arm Thruster (Right Arm)
Interval 3-Kettle Bell Swings (Left Arm)
Interval 4-Kellte Bell 1 Arm Thruster (Left Arm)

Workout 8/7/12

Slamming 30's Workout-Fast as Possible
All exercises are 30 reps or 15 reps per if alternating exercises

• Jump Rope
• Kettle Bell Swings (Left Arm)
• Renegade Rows (20lbs)
• Push Ups
• Jump Rope
• Sitting Knee Tucks
• Mountain Climbers
• Kettle Bell Swings (Right Arm)
• Jump Rope
• One Legged Good Mornings
• Wall Ball (6kg ball)
• Lying Pull Ups
• Jump Rope
• Ball Slams (6kg ball)
• Farmers Carry (Six Laps around weight room) (50lbs each hand)
• Sit Ups
• Jump Rope
• Lunges (body weight)
• Medicine Ball Swings against wall (6kg ball)
• Kettle Bell Figure 8's
• Jump Rope
• Stretch

Completed in 54 minutes

Renegade Rows Video

Medicine Ball Slam Video



Monday's Workout 8/6/12

I've been quiet for awhile, so I thought I should let you know that I'm not dead; long way from my goal, but not dead.  I started cross training and I feel like I've been hit by a truck and left on the tracks for the train to finish off.  Here is what did me in....

1.  Stretch-focusing on hips and shoulders

2.  Deadlift

• Warm up (135 lbs for 15 reps)
• 5 x 10 @ 205lbs

3.  Circuit for Time (Two exercises in superset attempting to finish in the shortest amount of time)

• Thurster 30 reps, 20 reps, 10 reps
• Medicine Ball Pushups (alternate hands) - 20 reps, 10 reps, 6 reps

4.  Cool Down

It took me 15 minutes to complete.  I'll look at the bright side and smile that I completed it.  I'll try and forget that the really fit girls who were demonstrating the exercise were able to do the same workout in 5-6 minutes.

Thruster Demo:

http://www.youtube.com/watch?v=Stz9uMhNxSE&feature=related

Med Ball Pushups Demo:
http://www.youtube.com/watch?v=28XO_DNza1o

Don't Feed The Fat Guy!!!!

     I was thinking about this the other day while eating lunch.  A friend of mine, who is very skinny by the way, had finished his lunch and was unable to finish his cookies.  I know he did this only to be nice, but offered me the last two remaing cookies.  Needless to say, being presented with two delicious chocolate chip cookies and lacking willpower, I was unable to resist.  I bet if we think about it, many people think that they are being nice to the fat guy and believe that with that belly of his, he just has room for it.  If we stop to think about it, we are fat, because we struggle with saying no to food.  So, if you want to do the fat guys of the world a favor, discreetly put the cookies you can't finish out of sight and offer us a carrot stick instead.

Water, Water Everywhere!!

     How does that saying go?  "Water, water everywhere and not a drop to drink."  I think we should change it to "Water, water everywhere and not a drop do I wish to drink."    We have all been told by doctors, friends, and even total strangers how important it is to drink water, especially when you are dieting.  However, nobody every tries to tell you how to choke down that clear, colorless, life giving liquid.
     One leading cause of weight problems can be atrributed to dehydration.  Our brains are smarter than we are, especially when it comes to staying properly hydrated.  Most Americans live in a constant state of dehydration, which often places our brains in self preservation mode.  Our brains send signals telling us that we are thristy and we should drink, but they typically go unanswered.  Our brains being the smarter of us realizes that there is a trick to get you to drink.....that is to make you hungry.  It knows if it suddenly gives you a graving for chips or cookies, you are likely to drink a pop or milk with your snack and thus satisfy the brain's warning signs of dehydration.
     Keeping hydrated before the hunger pangs hit is essential, but this brings us back to the question of how do we choke down all that water.  Pops are bad because all of the sugars and sports drinks are not much better.  May I reccomend my latest trick that has allowed me to successfully drink three liters of water a day and help with the hunger pangs?




Just a splash in your water gives it some taste and that may be all you need.

WHICH WEIGHS MORE, A POUND OF FAT OR A POUND OF MUSCLE?

You see it on every weight loss plan, but it bears repeating.  As we lived our sedentary lifestyle, our body realizes that our muscles are not being utilized and the tissues becomes scavenged for resources.  However, when we begin to exercise again, the body rebuilds the muscle tissue.  When this happen, the scale will show you gaining.  The thing to keep in mind is that a pound of muscle is more dense and therefore takes up less space than a pound of fluffy fat.  In the beginning, let your clothes and not your scale be your guide.  If your clothes fit better despite what the scale says, be assured that the unwanted fat is going away.  Be patient and your scale will catch up with what the holes in your belt are already telling you.

Choosing the Right Music

     It is just a week until I decided to add a running component to the walks I have been doing and I'm trying to figure out how to overcome my problem of "Out running my lungs."  Here is what I mean by "Out Running My Lungs".  The human heart is a small fist like organ that is required to beat 24/7 for your entire life.  It's job is to bring oxygen to your cells and remove carbon dioxide.  The heart pushes out about 70 mL per beat.  That blood must get from the heart to its destination, swap gas loads, and return.  Now for every pound of body fat that you add to your body, your body must add 7 miles of blood vessels, most of which are cappilaries.

     Now, if we put it into different terms, think of oxygenated blood as gasoline in a gas tank.  If my car gets 30 miles per gallon, I should be able to drive 300 miles on one tank of gas.  Now, if I have to travel less than 300 miles, I won't run out of gas.  Now with increased body fat, the destination is now much further away and I may now not be able to get to the end destination before I run out of gas.  The same works with the heart.  If the pathways are too long, I may not be able to get the blood to my working muscles and that is why I become totally gassed.  (Pun definitely intended.)

Now, the trick is to increase my workload without putting my body into an oxygen debt; causing me to take multiple breathing breaks.  Part of the problem is the choice of music on my iPod.  I like hard driving rock songs, but they typically play at  150-200 beats per minute.  So, what does that look like?

Slow Walk- 3mph-20 min/mile

Military Cadence - 3.4 mph - 17.64 min/mile

Fast Walk- 4 mph - 15 min/mile

Double Time Cadence - 5.1 mph - 11.76 min/mile

Slower Rock Music -6mph - 10 min/mile

Fast Rock Music - 10 mph - 6 min/mile

Speed Metal - 12 mph - 5 min/mile

In an effort to run at a decent pace without blowing my lungs to pieces or dropping dead on the road, I have been looking up military cadences.  This should get me to a steady and managable pace until I can run steady to my rock music.  There are a few hip-hop cadences that follow the military cadences, but are catchy to listen to such as Motava8. 

http://www.youtube.com/watch?v=jhlR6hQpd7o

IF IT WORKS FOR THE BEST-

IT SHOULD WORK FOR ME.

I CAN'T BELIEVE IT AIN'T TATERS!!!!

So today I'm craving some really down home cookin' with meat and potatoes, but those starchy little buds are not so great for the waistline.  Thinking to my self, "Self, how do we deal with this potato dilema?", I remembered something I read.  Rushing to the store with utmost haste as I was having a craving, I bought the required components to confuse my brain and my belly, but satisfying myself all at the same time.  An what are you asking did I bring home from the produce section of Jewel/Osco?  Cauliflower.  This is a modified recipe that I found in the South Beach Diet Book, but it is all about taste.

Caulifower  x 2
Fat Free Half-n-Half
Skim Milk
Cayenne Pepper
Black Pepper
Red Pepper Flakes
Parsley
Garlic Powder or Fresh Garlic
Salt
French's Fried Onions

Clean and cut the cauliflower into small chunks and steam them until soft.  In a bowl, place the cauliflower and enough half-n-half to get them to the consitency of mashed potatoes.  Mash the daylights out of the  cauliflower in your best effort to get them to look like mashed spuds.  Add all the other ingredients to taste and serve hot with a sprinkling of French's Fried Onions as garnish.

Enjoy and Good Eating

Kind of looks like taters.

If you doctor it up right, it taste almost like mashed potatos, but you can eat a big helping and eat it guilt free.

Brush Yourself Off

TWIZZLERS BE MY DOWNFALL!!!!!!  Well, that didn't take long.  Last night the first bad craving hit and the Twizzlers got me.  I thought I could handle just four and be good, but I slipped and devoured nearly the whole bag.  Now, with nearly all of my WeightWatchers flex points  depeleted, lets reevaluate the sitation.  Let's see where I went wrong and how to fix it.

1. Flex points are flex points.  It would  have been nice if I used them for something a bit healthier, but oh well.
2. I talked about brushing your teeth after eating, but I didn't and allowed the delicious taste of Twizzlers to linger and BAM!!!!!!!......I go crazy for Twizzlers like a tween at a Justin Bieber concert.
3. I was dehydrated.  I know I didn't drink enough water yesterday and the human brain is a tricky little beast.  When we get dehydrated and fail to drink, the brain tricks us into feeling hungry knowing that our tendency is to also drink when we are snacking.  (Drinking my water even as I type this.)
4. Don't listen to my brain when it tells me that I can handle a 1 pound bag of Twizzlers in my house.  Next time I will  just buy a package from a vending machine and set it asided for when I really want a little something sweet.

So, I guess the moral of the story is to lo brush myself off and learn from the Twizzler attack.  I know it won't be the last time, but with time and careful planning, perhaps I can reduce them to a minimum.

Be careful....it is coiled to attack like a vicious cobra and always on the hunt for fat guys.

No, no, no...They Can't Take That Away From Me.

So, I hate diets.  Well, who actually does like them?  Everything about them is totally wrong, because they are all about denying you things; things that you eventually crave so bad that you go totally nuts and fall off of the diet wagon.  So, I have come up with a new rally cry, slogan, mantra, whatever you want to call it.  My new philosphy is, "Don't deny, just modify."  Now, I know what you are thinking......how corny can you get?  Now, imagine it on a high quality Under Armour T-shirt with the words "Don't Deny...." on the front with a picture of a huge fat guy and on the back the words "Modify" with a picture of a ripped, hunk of a man.  Now, what are you thinking?  I'll bet you would buy that for $20 bucks.
     Ok, so I guess I should get to the point.  I have been craving one of my guilty pleasures....a Salted, Carmel Mocha.  As the name suggests, it is a bit on the high calorie side, but I wanted it.  I mean look at it, how can you deny it?

Looks delicious, doesn't it?

 
So, I decided early this morning that I needed and wanted one of these when I got home from work.  So, before I even left, I hopped on Weightwatchers and entered it into my points plan.  Now, the whole day, I work around my guilty pleasure.  So, I'm going to eat two salads today, but it is worth it.  So, I guess the moral of the story is really not to deny yourself while dieting, but figure out how you will modify things so you can have some of the things you want by eating less, eating healthier, or exercising a bit more to earn the treat.  I hope this helps some of you and enjoy life.

See, it is already on the "Fat Man" tally sheet.

I'm So Mental!!

This is an experiment, so we will see how it goes.  Do you know how you get a certain taste for a food and you just can't stop eating?  I read a tip somewhere about brushing your teeth as quickly after a meal as possible.  So, what the heck.....let's give it a shot.  We all know how that toothpaste and orange juice combination works, so I'm guessing that Crest can help kill the craving for a chocolate chip cookie.  So, with Crest and brush in one hand and Colgate Whisps in the other, I boldy tread into new territory of eating moderation and self control.  Plus, I'm sure this method of weight loss is approved by 10 out of 10 dentists.

Your Worst Enemy-Your Brain.

Ok, I woke up this morning and heard the sound of rain.  Guess what my first thought was....stay in bed.  I eventually did get up and went out for my walk, but it was difficult as I was not in the mood.  So, here is the game plan for the week...well, cardio wise.

Monday-walk for 30min+
Tuesday-walk for 30min+
Wednesday-Rest
Thursday-walk for 30min+
Friday-walk for 30min+
Saturday-walk 5+ miles (time does not matter)
Sunday-Rest

I am forcing myself to walk until May 15th until I slowly begin to add some light jogging to the cardio.  There are a few important reasons for this:

1. I have been a lazy bum for a long time and my heart is not ready for a massively increased work load.  Half an hour of elevated heart rate is good for weight loss and it lets the ticker ease into the new routine.  As long as your heart is beating out a rock jam or  ticking away like it does after a double shot, venti, skinny mocha from Starbucks, you are good.
2. I'm a big man and my bones actually need the time to restructure and reshape themselves to deal with the new stresses of alot of weight bouncing on them.
3. Running takes balance and coordination.  Walking gives my balance and core muscles time to strengthen and adjust to the new movements of wildly swaying fat rolls.  (TRY AND GET THAT IMAGE OUT OF YOUR MINDS!!!)

Well, Monday's cardio is done and I can mark it off the the To-Do-List for the day.  Take care and remember, "one step at a time".

I Had Better Do This Disclaimer Before I Get Rockin' and Rollin'

WHAT I'M NOT....

1. I am not a doctor.
2. I am not a nutritionist
3. I am not an exercise guru or physical trainer
4. I AM NOT AN EXPERT AS PROCLAIMED BY MYSELF OR OTHERS.

WHAT AM I.........

1. I'll be honest....I'm a fat guy.
2. I have lived 14 years of bad eating habits.
3. I have enjoyed the sedentary lifestyle.  (That is until it caught up with me.)
4. I am a guy who will fail in his quest to become healthier.........
5. I am going to do my best to get back up after I fail.
6. I am going to do my best to be realistic and know that my transformation to a fat guy took 14 years and will take a long time to find the inner athlete.
7. I will be honest with you about my successes and failures and will need encouragement.

I GUESS SOMETIMES FITNESS BEGINS WITH TYING YOUR SHOES SOMETIMES!!!

Things Have to Change

4/29/12-Ok, here it is.  For the past 14 or so years, I have been slowly commiting suicide.  This self destruction did not come in the form of pills, a gun, or any other nefarious means, but at the hands of hamburgers, chips, pizza and ice cream.  I am one of those people who "lives to eat", instead of "eating to live".  Over the past years I have eaten for a wide variety of reasons; entertainment, to alleviate boredom and just for the sensory pleasure of taste.  Weight gain sneaks up on you.  You don't wake up one day and realize, "Holy s**t, I'm a fat a**."  (I don't normally talk like that, but one day some of us do wake up and realize that.)  I know every excuse in the book:  "It is just a few pounds", "I can still fit in my pants.", "I can suck it in.", etc, etc.  The problem is that when realize that we put a few pounds on, we forget how many times we put a few pounds on.
     The wake up call came in October when my doctor told me that I was healthy other than being overweight.  It was his professional opinion that I had let myself go so badly that surgery may be the best way to protect my heart and increase my lifespan.  Thank God for such a good doctor.  He does not pull any punches and he is not a prescription happy type of medical professional.  He would much rather  have you fix it yourself, than give you a drug.  I knew I was in trouble when he said that in 6 months I had to lose 12 pounds or laproscopic surgery was going to be his preferred option. I'm a tough guy, but I don't like the idea of surgery.  Even worse is knowing that if I got this procedure, I would spend weeks or months of drinking my meals or eating mush.  (See how important food is to me?)  The appointment took place just a few days ago  Well, lets say that the results weren't great, but he was happy with the fact that I could tell him about the exercise I had been doing that he postponed the surgery.  Needless to say, I am one of those people who needs motivation and consequences.  This blog is a cry for that, a cry to be held accountable, a cry to be pushed by the faceless masses.
     So here it is, a time to make some changes.  I'm not going to put any disgusting photos of me on here, but I am going to post my goals and let you know in which direction I am going.

Goals:

1. Lose the pounds to reach a healthy weight  for my age AND at a healthy pace.
2. Be able to run in 5K and 10K races and show improvement.  (No marathons, just fun races)
3. Compete in a Cross Fit challenge when I and my doctor feel that I am healthy enough to do so.
4. Bench press my own weight.  (Losing weight so I can lift a lighter, but still manly weight.)
5. Join a gym for cross training
6. Feel strong, lean, and confident enough to venture into Chicago and take Krav Maga classes. (Martial arts/defensive combat used by the Israeli military.)

Well, wish me luck and stay on my hopefully shrinking backside.