Day 730

Friday, January 23, 2015, marked 730 days into my restarted fitness journey.  2013 was mostly about losing weight.  2014 continued along that path, but then became more about getting fit.  I ditched the scale and concentrated on developing my physique, with mixed results.  My ending weight for the year was practically the same as the first year’s, staying at around 50 lbs. of total weight loss.  So, while I didn't gain much weight, I didn't lose any either.

On the other hand, the body shaping / muscle development went really well.  There was noticeable development in all of the muscle groups.  I decreased my body fat and reclaimed clothes that I hadn't worn in years.  I said “Goodbye” to the “Big and Tall” clothing section in 2014 and “Hello” to spandex workout gear.

My diet improved over the first year.  Finding and using the MyFitnessPal app and site was a very important part of that.  Before I started using it, I’d been regaining some of the weight that I’d lost.  The app made me take a hard look at what I was eating.  I made the adjustments and took off 14 lbs.

I've been pretty consistent with my exercise program, usually getting in a minimum of three workouts a week.  Diet, while better, is still not what it should be.  I’m indulging myself a bit too much, taking in too many fat calories, even though I mostly stay within my caloric goals.

My imperative for 2015 is to research healthier alternatives and incorporate them into my diet.  I need to create better meal plans that include healthier between meal snacks.  I see this as my final hurdle to maximizing my fitness and reaching my health goals.

Speaking of which, the goals that I set for 2014 were to:
…incorporate the dietary lessons learned on the fast into my normal diet.  I had enough success here to do no harm.  More focus and effort will be required to actually meet this goal.

…get my waist size down to a size 32.  I didn't make this one, though the last belt I bought was a size 34.  Even though I didn't make goal, I consider that a win.

…have a visible “six pack.”  I give myself “honorable mention” on this one.  I've done a lot of core work and, sometimes, I can see hints of them.  More incentive to trim the fat that’s covering them.

…further refine and develop my musculature.  This has been a win.  I’m very happy with my progress in this area.

Some Non Scale Victories from 2014

I feel stronger and healthier.  I seem to be more resistant to colds and the like, with faster recovery times.

Picking up a 35 lb. dumbbell and having to check the weight markings because it felt like I’d grabbed a 20.

Discovering Cardio Kickboxing.  Aside from the intense workout, I've learned some pretty cool punching and kicking combinations.

Upping my overhead barbell press to 110 lbs., dumbbell curls to 55 lbs and pec deck to 170 lbs.

Goals for 2015

My goals for 2015 are pretty much the same as I set for 2014.  The main lesson that I've learned (relearned?) is that to be truly successful, I must fully incorporate all three fitness pillars:  Proper diet, exercise and rest.  Doing two and a half will only get me so far.

Through the grace of God, I've come a long way in these past two years.  Even with not fully meeting my goals, I've been successful.  I’m stronger, fitter, and healthier, with more energy and stamina.  I've met new people and made new friends, both online and off.  Best of all, my dedication to the process motivated my wife to create a schedule and start hitting the gym herself!

I’m looking forward 2015’s successes and hoping that you’re finding yours, too.  Beast mode on!

Reps and steps!

Sweat Don’t Lie

I had originally planned for this post as a reflection of last year and my goals for this year.   Then I remembered that on January 23^rd, I'll be at the two year anniversary of my fitness journey.  I decided to save my reflections for that post.

I will say this, 2014 ended up seeming like a “set-up” year.  I feel like I've laid the foundation for real success.  The only thing left to do is to put in the work to make it happen.

With the end of the holidays, I've been working at getting back to my normal routine.  The exercise schedule was fairly easy to fall back into, diet, however, is another matter entirely.  Over the holidays, I indulged myself, probably too often.  It’s been jarring to go back to simpler meals.  I knew that I was in trouble when the market put the paczkis out early this year.  I bought a half dozen and ate three of them in one day!

One thing that has helped me to focus are the successes of some of my contemporaries who are on the same journey.  A couple have made amazing progress.  Their progress has helped to relight my fire to get this thing done.  I feel that while I've made progress of my own, I've been doing some “coasting,” especially in the diet area, which just adds unnecessary time (and calories!) to the process.

Sweat Don’t Lie

I've come to enjoy the exercise part of my regimen tremendously, especially as I see how the exercises are reshaping my body.  I try to leave it all on the gym floor when I work out.  Recently, one of the big guys approached me after I’d finished a set.  I’d done a class earlier and I was drenched in sweat.  He said, “You’re really getting’ it!” I laughed and said something like “Yeah, I’m doing a little something.”  He said, “No, sweat don’t lie.”  That recognition of my efforts felt pretty good.

I thought about that as the gym has been invaded by the “Resolutioners.”  The folks whose New Year’s resolution is to get in shape.  I've had to adjust my work outs because of the added members, but I haven’t been resentful of their presence.  I've been in a position to speak with and encourage a few of them.  Most will quit before the end of February, but a few will stay.   Maybe my encouragement will help.

Looking at the more rounded bellies of some of the newbies reminded me of my start nearly two years ago.  They also reminded me of how far I've come.

Reps and steps! 

The Return of an Old Foe and the Emergence of a New One

Well, it’s been about two months since I posted my last update.  I had a lot on my plate, both personally and professionally, in addition to the usual holiday commitments, which consumed much of my time.  This will serve as my “catch-up” post.

The Return of an Old Foe and the Emergence of a New One

I've been very pleased with my recent progress.  I've been receiving a lot of positive acknowledgement from others and it’s become more evident to my own eyes.  Sometimes success brings carelessness and not a little hubris.  Because I’d been doing so well, I started “rewarding” myself.  My old friend, Coca-Cola, was making regular appearances again at meal time.  Chips, cakes and pastries were finding their way back into the house.  Some of my clothes started fitting a little tighter.  That’s when I recognized my new enemy:  Complacency.  I was becoming complacent and that was going to eventually lead to a major setback.  I realized that while I was staying mostly within my calorie goals, the fat calories I was taking in weren't helping my cause.

As the saying goes, “You can never out exercise a bad diet.”  That was proving to be true.  I found that I’d picked up a few pounds leading into the Thanksgiving holiday.  I committed to eating more sensibly for the rest of the holiday season.  By better planning, I was able to enjoy the holiday parties and dinners, while re-losing the extra weight that I’d picked up.  My diet still isn't as clean as it could be, but it’s better than it’s been recently.  I’m just happy that I was able to recognize my mistakes and correct my course before I went too far astray.

Positives

Health:  Many of the people around me, at home and work, have been sick over these past few months.  A couple of times, I got a few of the symptoms, but they never fully took hold or lasted overnight.  I credit my healthier lifestyle with strengthening my immune system.  It probably also didn't hurt that I had gotten my annual flu shot!

Appearance:  I am enjoying the physical changes that I'm achieving.  It’s such a kick to see my muscles develop and to watch the fat decrease.  Others have noticed, too.  I've gotten compliments from the fitness instructors at the gym, acknowledgements from “the muscle guys” and kudos from others.  One of my most fun experiences of the holidays was seeing the surprise on the faces of some of my extended family at our annual holiday gathering!

Achievements

• I bought a new belt.  It was a size 34”.  When I started this journey, I was wearing a size 42”.
• I bought more sweaters and vests.  I used to hate how I looked in them.  I felt like a sausage!
• I burned the safety net.  I donated two leaf bags full of my larger clothes to charity.  No turning back now!

In my next post, I'll be taking a look back at how I did in 2014 and to finalize my goals for 2015.

A look back (Get it? LOL)!

Steps and Reps!