I weighed in a day late, but the result was worth the wait. I dropped 2.5 lbs. I've lost nearly a third of the weight needed to reach my target!
Motivation
As I putting away my fall/winter clothes, I had the realization that come September/October, a lot of these things won't fit any more. God willing, I've worn a lot of them for the last time.
Weight loss to date: 27 lbs.
Tuesday, April 28, 2009
Tuesday, April 21, 2009
Vaporizing The Pounds - 10
I stayed the same this week. No loss, but no gain either. Actually, I was satisfied with the results. I missed three days in the gym and my diet consisted of eating on the run. I managed to get things under control by the end of the week.
Motivation
I lost yet another notch on my belt, so I only have one left. In the interest of complete disclosure, I think I wore my previous belt longer than I needed to. When I bought my current belt, I started out in the middle, leaving three notches to the end. So, I've lost two notches in two weeks, which means I'm close to dropping another waist size.
My strength and endurance continue to increase. I'm seeing more of this physical changes due to resistance training.
On my last post, someone raised some safety concerns about my weight loss plan. This prompted me to do some research to make sure that I was on point. By and large, I found that I was doing okay. My research reaffirmed some things and I also found some new information.
Here's the nutshell version of my findings:
What is a safe amount of wieght to lose per week?
.5 -2 lbs per week for less heavy people, 3-4lbs for heavier people.
Eat Spicy Foods - There is evidence to show that spices, especially chili, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal.
Build Muscle - Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving. Your metabolism will remain elevated for up to 12 hours after you exercise.
Focus on performing strength-training exercises in order to build your muscle. Pair these exercises with regular aerobics programs, which will help you to burn excess fat and calories.
Aerobic Exercise - As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.
I searched on a variety of government, medical and fitness sites. Don't just take my word for it, do some research of your own. There is a lot of good information out there, but be careful of the "junk science" sites who promise quick weight loss after using their method or gimmick.
Weight loss to date: 24.5 lbs.
Motivation
I lost yet another notch on my belt, so I only have one left. In the interest of complete disclosure, I think I wore my previous belt longer than I needed to. When I bought my current belt, I started out in the middle, leaving three notches to the end. So, I've lost two notches in two weeks, which means I'm close to dropping another waist size.
My strength and endurance continue to increase. I'm seeing more of this physical changes due to resistance training.
On my last post, someone raised some safety concerns about my weight loss plan. This prompted me to do some research to make sure that I was on point. By and large, I found that I was doing okay. My research reaffirmed some things and I also found some new information.
Here's the nutshell version of my findings:
What is a safe amount of wieght to lose per week?
.5 -2 lbs per week for less heavy people, 3-4lbs for heavier people.
Eat Spicy Foods - There is evidence to show that spices, especially chili, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal.
Build Muscle - Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving. Your metabolism will remain elevated for up to 12 hours after you exercise.
Focus on performing strength-training exercises in order to build your muscle. Pair these exercises with regular aerobics programs, which will help you to burn excess fat and calories.
Aerobic Exercise - As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.
I searched on a variety of government, medical and fitness sites. Don't just take my word for it, do some research of your own. There is a lot of good information out there, but be careful of the "junk science" sites who promise quick weight loss after using their method or gimmick.
Weight loss to date: 24.5 lbs.
Vaporizing The Pounds - 9
After another disconnected week, I'd lost another 1.5lbs. I'll try again next week to get everything in. The great thing is that I'm continuing to lose weight regardless.
Motivation
More personal bests at the gym:
• 5.5 miles on the elliptical machine
• Hitting 540lbs on the leg press machine
• 80lb dumbbell rows
I also lost a notch on my NEW belt.
Getting more "You're losing weight." comments.
One of things that keep me going during my workout is music, especially when I'm on the elliptical machine. I thought that I'd share a few of the songs on my playlist that keep me moving.
• They Way You Move - Kenny G and Earth, Wind & Fire
• The Way I Am - Eminem
• Voodoo Chile - Jimi Hendrix Experience
• Malaguena Salerosa - Chingon
• Housecall - Shabba Ranks & Maxi Priest
• Let's Get Down - Tony! Toni! Tone!
• The Game - Motorhead
• Tango in Harlem - Touch and Go
• One Night in Bangkok - Murray Head
• Bust Your Windows - Jazmine Sullivan
• Cupid Shuffle - Cupid
• Disturbia - Rihanna
• I Just Want to Be - Cameo
• Rock Lobster - The B-52's
• Walk This Way - Run-DMC
• Theme From The Black Hole - Parliament
• Lose Yourself - Eminem
Weight loss to date: 24.5 lbs.
Originally posted: April 11, 2009 at 11:05am
Motivation
More personal bests at the gym:
• 5.5 miles on the elliptical machine
• Hitting 540lbs on the leg press machine
• 80lb dumbbell rows
I also lost a notch on my NEW belt.
Getting more "You're losing weight." comments.
One of things that keep me going during my workout is music, especially when I'm on the elliptical machine. I thought that I'd share a few of the songs on my playlist that keep me moving.
• They Way You Move - Kenny G and Earth, Wind & Fire
• The Way I Am - Eminem
• Voodoo Chile - Jimi Hendrix Experience
• Malaguena Salerosa - Chingon
• Housecall - Shabba Ranks & Maxi Priest
• Let's Get Down - Tony! Toni! Tone!
• The Game - Motorhead
• Tango in Harlem - Touch and Go
• One Night in Bangkok - Murray Head
• Bust Your Windows - Jazmine Sullivan
• Cupid Shuffle - Cupid
• Disturbia - Rihanna
• I Just Want to Be - Cameo
• Rock Lobster - The B-52's
• Walk This Way - Run-DMC
• Theme From The Black Hole - Parliament
• Lose Yourself - Eminem
Weight loss to date: 24.5 lbs.
Originally posted: April 11, 2009 at 11:05am
Vaporizing The Pounds - 8
At the end of a hectic week I'd lost 1.5 lbs. I fell short of my goal, but I still feel good about the loss and I learned some things from the week's events.
Because my wife and I were getting ready to dance in the Dance Showcase, my schedule was thrown completely out of whack. I only made it to the gym three times and since we were eating on the run, my diet wasn't nearly as balanced as it should have been. I started to expect that I would actually gain weight. I did get in four sessions with the Power Mile group, though.
In spite of the fast food (and one tremendously tasty corned beef on rye!), I still lost weight. That was a great feeling. One of my main reasons for exercising is to speed up my metabolism so that my body becomes more efficient and burns calories at a faster rate, even when at rest. This seems to be happening. The body shaping resistance training appears to be paying off as well.
Motivation and Learning
Had I planned better, there was a good chance that I would have been able to make my weight goal of losing 7 lbs by April 4th. This knowledge is very motivating for me.
I had to buy new clothes to wear in the Showcase and I found that I had dropped one waist size. I also replaced my old belt with a new, smaller size.
Two personal bests in the gym this week: 4 miles on the elliptical machine and pyramiding up to 500 lbs on the leg press machine (10 reps!).
BTW, the Showcase went really well. We'll receive our critiques in about a week. It was a great experience. Dinner was awesome, too: Filet Mignon for the main course and Italian Cassata cake for dessert. The dance afterward was fun. After seeing some of the pros and more experienced folks dance, I know that I've still got a long way to go. At least I'll be fitter as I learn.
Weight loss to date: 22.5 lbs.
Originally posted: April 6, 2009 at 5:39pm
Because my wife and I were getting ready to dance in the Dance Showcase, my schedule was thrown completely out of whack. I only made it to the gym three times and since we were eating on the run, my diet wasn't nearly as balanced as it should have been. I started to expect that I would actually gain weight. I did get in four sessions with the Power Mile group, though.
In spite of the fast food (and one tremendously tasty corned beef on rye!), I still lost weight. That was a great feeling. One of my main reasons for exercising is to speed up my metabolism so that my body becomes more efficient and burns calories at a faster rate, even when at rest. This seems to be happening. The body shaping resistance training appears to be paying off as well.
Motivation and Learning
Had I planned better, there was a good chance that I would have been able to make my weight goal of losing 7 lbs by April 4th. This knowledge is very motivating for me.
I had to buy new clothes to wear in the Showcase and I found that I had dropped one waist size. I also replaced my old belt with a new, smaller size.
Two personal bests in the gym this week: 4 miles on the elliptical machine and pyramiding up to 500 lbs on the leg press machine (10 reps!).
BTW, the Showcase went really well. We'll receive our critiques in about a week. It was a great experience. Dinner was awesome, too: Filet Mignon for the main course and Italian Cassata cake for dessert. The dance afterward was fun. After seeing some of the pros and more experienced folks dance, I know that I've still got a long way to go. At least I'll be fitter as I learn.
Weight loss to date: 22.5 lbs.
Originally posted: April 6, 2009 at 5:39pm
Vaporizing The Pounds - 7
Well, I managed to lose 3 pounds this week, but it wasn't easy. I'm not sure if I'll be able to reach my mini goal of losing 7 pounds by April 4th, but I'll keep after it.
I increased my distance on the elliptical machine, reaching 3 miles each session. I even hit 3.5 miles on a couple of days. I increased my number of sets on some exercises and increased the poundage on others.
I got more aerobic work by working out with the Power Mile group 3 times this week and the additional dance routine practices.
I'll be banking some calories in the coming week. There'll be a nice dinner after the dance showcase and I want to enjoy it without thinking about weight. Besides, there's going to be a dance held after dinner, so I'll get a chance to burn off some of the dinner calories! LOL!
Weight loss to date: 21 lbs
Originally posted: March 28, 2009 at 1:17pm
I increased my distance on the elliptical machine, reaching 3 miles each session. I even hit 3.5 miles on a couple of days. I increased my number of sets on some exercises and increased the poundage on others.
I got more aerobic work by working out with the Power Mile group 3 times this week and the additional dance routine practices.
I'll be banking some calories in the coming week. There'll be a nice dinner after the dance showcase and I want to enjoy it without thinking about weight. Besides, there's going to be a dance held after dinner, so I'll get a chance to burn off some of the dinner calories! LOL!
Weight loss to date: 21 lbs
Originally posted: March 28, 2009 at 1:17pm
Vaporizing The Pounds - 6
This week I lost the pound that I gained plus one more. Better still, I’m on the final notch of my belt, which I consider to be a personal milestone. I’ve also reclaimed some more pants from the “too small to wear” pile.
I’m averaging 2.25 miles per day on the elliptical machine. I think its time to move up a level or increase the time I’m spending on the machine as I’m not winded when I finish. I think that my conditioning period is over, too. Now, I’ll get more serious with the resistance training. I’ll keep my current schedule and setup with the exception of shoulders work. I’ll move that to the days when I work lower body. This has worked best for me in the past.
Due to some scheduling conflicts, I was only able participate with the Power Mile group twice last week. Hopefully, the coming week will be better. I attended my weekly dance lessons, a St. Patty’s Day dance and practices for an upcoming dance showcase (I’ll be dancing four routines.). I set a short term goal for myself to lose an additional 7 pounds by the showcase, April 4th, for a weight loss of 25 lbs.
Here are some of the benefits that I’ve noticed from my lifestyle changes:
• Better attitude
• More endurance
• Increased strength
• Better posture
• More agility (It’s a lot easier to Ballroom dance with the weight reduction!)
Weight loss to date: 18 lbs
Originally posted: March 22, 2009 at 9:26am
I’m averaging 2.25 miles per day on the elliptical machine. I think its time to move up a level or increase the time I’m spending on the machine as I’m not winded when I finish. I think that my conditioning period is over, too. Now, I’ll get more serious with the resistance training. I’ll keep my current schedule and setup with the exception of shoulders work. I’ll move that to the days when I work lower body. This has worked best for me in the past.
Due to some scheduling conflicts, I was only able participate with the Power Mile group twice last week. Hopefully, the coming week will be better. I attended my weekly dance lessons, a St. Patty’s Day dance and practices for an upcoming dance showcase (I’ll be dancing four routines.). I set a short term goal for myself to lose an additional 7 pounds by the showcase, April 4th, for a weight loss of 25 lbs.
Here are some of the benefits that I’ve noticed from my lifestyle changes:
• Better attitude
• More endurance
• Increased strength
• Better posture
• More agility (It’s a lot easier to Ballroom dance with the weight reduction!)
Weight loss to date: 18 lbs
Originally posted: March 22, 2009 at 9:26am
Vaporizing The Pounds - 5
I have to admit, this week's weigh in was a little surprising. After one of my most physically active weeks, I actually gained one pound. This during a week when folk were starting to notice and comment on my weight loss (Or maybe commenting on my body shaping would be a more accurate description.).
I'm wearing jeans and pants that I could not get into a couple of months ago. My shirts and jackets are "hanging" better, a lot less tightness around the middle. I didn't take measurements before starting to work out, but I'm starting regain some muscle tone and size. I've noticed some increases in the pecs, biceps/triceps and deltoids/trapezius regions. Maybe this is cause of the weight gain? Like I mentioned in my last blog post, "watching the inches, not the pounds, is the best way to gauge your progress."
I rejoined the "Power Mile" group at work and completed 5 miles this week. I also averaged 2 miles per day on the elliptical machines, giving me a total of 15 miles for the week. This is in addition to weight training, a two hour dance class and an evening of dancing. My energy levels are definitely up!
Now that I've got a pretty good handle on breakfast and lunch, its time to tackle the dinner menu. I consider this meal to be the most challenging as it involves the rest of the family. We'll have to work out some compromises so that everyone is still happy with the meals, while making them healthier. I think that portion control will be my most effective tool in this instance.
Weight loss to date: 16 lbs
Originally posted: March 15, 2009 at 9:00pm
I'm wearing jeans and pants that I could not get into a couple of months ago. My shirts and jackets are "hanging" better, a lot less tightness around the middle. I didn't take measurements before starting to work out, but I'm starting regain some muscle tone and size. I've noticed some increases in the pecs, biceps/triceps and deltoids/trapezius regions. Maybe this is cause of the weight gain? Like I mentioned in my last blog post, "watching the inches, not the pounds, is the best way to gauge your progress."
I rejoined the "Power Mile" group at work and completed 5 miles this week. I also averaged 2 miles per day on the elliptical machines, giving me a total of 15 miles for the week. This is in addition to weight training, a two hour dance class and an evening of dancing. My energy levels are definitely up!
Now that I've got a pretty good handle on breakfast and lunch, its time to tackle the dinner menu. I consider this meal to be the most challenging as it involves the rest of the family. We'll have to work out some compromises so that everyone is still happy with the meals, while making them healthier. I think that portion control will be my most effective tool in this instance.
Weight loss to date: 16 lbs
Originally posted: March 15, 2009 at 9:00pm
Vaporizing The Pounds - 4
This week's weigh-in showed a loss of 3.5 pounds. I managed to get in all five of my scheduled workouts. I wound up doing a 60/40 split with machines versus free weights, instead of the 80/20 that I intended. It felt good to be back in the gym and I'm looking forward to hitting it again next week. Its amazing how quickly the body responds to exercise. I started out the week barely doing a mile on the elliptical machine. By the end of the week, I was up to 2.25 miles.
Since I've gotten comfortable with the changes that I've made with breakfast, it was time work on lunch. Instead of buying lunch, I started making my own, which consists of a sandwich on wheat bread, 2 fruits, a small beverage and a chewy granola bar. I also keep six packs of applesauce and fruit cocktail in my desk for between meal snacks.
I remember reading that watching the inches, not the pounds, is the best way to gauge your progress. That your clothes will tell you if your program is succeeding. Well, I've lost two belt notches and have one to go before I'll have to buy a new belt. I've noticed that I'm walking on the hem of some of my pants. So, by those measures, the plan appears to be working!
Weight loss to date: 17 lb
Originally posted: March 7, 2009 at 7:03am
Since I've gotten comfortable with the changes that I've made with breakfast, it was time work on lunch. Instead of buying lunch, I started making my own, which consists of a sandwich on wheat bread, 2 fruits, a small beverage and a chewy granola bar. I also keep six packs of applesauce and fruit cocktail in my desk for between meal snacks.
I remember reading that watching the inches, not the pounds, is the best way to gauge your progress. That your clothes will tell you if your program is succeeding. Well, I've lost two belt notches and have one to go before I'll have to buy a new belt. I've noticed that I'm walking on the hem of some of my pants. So, by those measures, the plan appears to be working!
Weight loss to date: 17 lb
Originally posted: March 7, 2009 at 7:03am
Vaporizing The Pounds - 3
Today's weigh-in had me holding steady, no increase or decrease. I'm a "The glass is half full" type of person, so I consider that a win. Now that I've pretty much kicked the cold/flu bug that was slowing me down, I can get to the physical component of my program: Regular workouts in the gym.
The key for me to make this work will be organization. I've committed to going to the gym right from work, instead of stopping at home. I've placed all of my workout clothes and gear together, so that I can easily set up my gym bag and toss it in the car each night so that I'm not fumbling around looking for stuff in the morning.
The plan is to start slowly (Strain, not pain!), doing the exercises strictly, maintaining form. For cardio, my machines of choice are the ellipticals. For body shaping, I'll start out doing a 80/20 percent mix using the machines/free weights. As I get more conditioned I'll be adjusting the mix until its 80% free weights, 20% machines. I'm a big fan of free weights. In the past, I've gotten my best results when using them.
I'll be going back to my old regimen, five workouts a week. Cardio work and stretches will be done each session. I won't work on every body part in any one session. I split my workouts up as follows:
Upper body: Arms, Chest, Upper Back, Shoulders, Lats.
Lower body: Abs, Lower Back, Legs
I'll hit each group every other day, Monday thru Friday. For example:
Week One: Monday, Wednesday, Friday - Upper body. Tuesday, Thursday - Lower body.
Week Two: Monday, Wednesday, Friday - Lower body. Tuesday, Thursday - Upper body. And so on.
Inevitably, life will intrude on my schedule. I'll just adjust it as necessary and move on.
Weight loss to date: 13.5 lbs
Originally posted: February 28, 2009 at 12:41pm
The key for me to make this work will be organization. I've committed to going to the gym right from work, instead of stopping at home. I've placed all of my workout clothes and gear together, so that I can easily set up my gym bag and toss it in the car each night so that I'm not fumbling around looking for stuff in the morning.
The plan is to start slowly (Strain, not pain!), doing the exercises strictly, maintaining form. For cardio, my machines of choice are the ellipticals. For body shaping, I'll start out doing a 80/20 percent mix using the machines/free weights. As I get more conditioned I'll be adjusting the mix until its 80% free weights, 20% machines. I'm a big fan of free weights. In the past, I've gotten my best results when using them.
I'll be going back to my old regimen, five workouts a week. Cardio work and stretches will be done each session. I won't work on every body part in any one session. I split my workouts up as follows:
Upper body: Arms, Chest, Upper Back, Shoulders, Lats.
Lower body: Abs, Lower Back, Legs
I'll hit each group every other day, Monday thru Friday. For example:
Week One: Monday, Wednesday, Friday - Upper body. Tuesday, Thursday - Lower body.
Week Two: Monday, Wednesday, Friday - Lower body. Tuesday, Thursday - Upper body. And so on.
Inevitably, life will intrude on my schedule. I'll just adjust it as necessary and move on.
Weight loss to date: 13.5 lbs
Originally posted: February 28, 2009 at 12:41pm
Vaporizing The Pounds - 2
I'd wanted to start back working out this week, but have still been feeling kinda crappy with this cold/flu bug. I did a mid-week weight check to see if the continued inactivity was causing me to lose ground. Luckily, I had a pleasant surprise. I'd lost another 7 pounds! I'm going to look at as my reward for not buying a box of my Fat Tuesday favorite, paczki. LOL
Weight loss to date: 13.5 lbs
Originally posted: February 25, 2009 at 6:00pm
Weight loss to date: 13.5 lbs
Originally posted: February 25, 2009 at 6:00pm
Vaporizing The Pounds - 1
I got started with my weight loss plan a little over a week ago. I've lost 6.5 lbs to date. I started by making small changes that don't cause too much disruption. The first changes I made were to cut down on my soft drink intake and to start having oatmeal for breakfast.
I wish I could say that I'm doing this primarily for my health, but that wouldn't be entirely true. A large part of the reason is vanity. I take dance lessons in a studio that has two wall length mirrors. Its hard to ignore the fact that I've put on some pounds in that situation.
The plan is to update this blog weekly and to keep a running total.
Weight loss to date: 6.5 lb
Originally posted: February 21, 2009 at 1:00am
I wish I could say that I'm doing this primarily for my health, but that wouldn't be entirely true. A large part of the reason is vanity. I take dance lessons in a studio that has two wall length mirrors. Its hard to ignore the fact that I've put on some pounds in that situation.
The plan is to update this blog weekly and to keep a running total.
Weight loss to date: 6.5 lb
Originally posted: February 21, 2009 at 1:00am
First Post
The purpose of this blog is to help to keep myself motivated as I "vaporize" some unwanted pounds and to make a record that I can look back on as I progress towards my goal.
I'll be moving some posts from another blog that I had on a social networking site whose format I found to be too restricting.
After that, I'll post my progress weekly.
I'll be moving some posts from another blog that I had on a social networking site whose format I found to be too restricting.
After that, I'll post my progress weekly.
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