A Little More Progress

Not much to report for this post.  A got in a few sessions at the gym and a Zumba session.  I ate lighter during the week to bank some calories for the Fourth of July barbecue.  I did pretty well.  I didn't overeat and I limited myself to one dessert.

I did hit a minor milestone this weekend:  I replaced my belt.  The buckle was starting to come loose on my old belt from pulling it tight.  The best part is that my new belt is a size 36 (See “The Significance of Size 36”)!  I didn't try the belt on until I got it home.  I have to admit to having some trepidation as I was sliding it through the belt loops.  As it turned out, it wasn't necessary.

On a related note, you may remember my post “Fitmodo - The Science of Fat.”  Well, I came across another Gizmodo article on fat called, “The Science of Losing Belly Fat.”  It is a good article, with some useful information.  It also confirmed the training method that I've been following:

"The question of what specific type of exercise will give you a better chance of reducing the jelly in your belly was answered, among other studies, in April, 2014 in the Journal of Sports Sciences. Researchers found that aerobic training combined with resistance training was much more effective at improving the levels of visceral and subcutaneous fat, compared to those who did just aerobic training alone."

Well worth a read.

Four Weeks Later

It’s been almost a month since my last post. A lot has been going on since then.  Over the course of the month, I've had some realizations and made some decisions.

The month started out a bit slow.  I had some outside pressures that I was handling which became distractions, reducing my fitness focus and motivation.  Also, too many late nights of reading or watching TV resulted in less sleep.  After I settled those issues, my focus returned.

Realizations

I love to drink pop, Coca Cola in particular.  If there is a perfect beverage, in my mind, Coke is it!  Coke is probably the hardest single food item for me to resist.  When attending this summer’s parties and get togethers, I've managed, for the most part, not to overeat and to have small servings of deserts and snack foods.  Coke is a different story.  I know that if I took Coke off the menu, I’d be looking at much faster results.  For now, we have a standoff.  I rarely buy a bottle for home, but socially, it’s hard for me to decline.  The battle continues.

I haven’t weighed myself since my last post and I feel good about not doing it.  Weighing myself weekly was more of a de-motivator than anything else.  I decided to focus more of  my attention on the positives.  Last summer’s shorts were too big.  The shorts that I've bought for this summer have all been a size 36 or a men’s large.  I’ll explain why size 36 is important to me later in this post.  I’m also starting to more appreciate the progress that I've made.  Sometimes, when I’m out and about, I’ll glimpse my reflection in a window and think, “That’s a lot different from last year.”

I’m sure that I'll get back on the scale eventually, but I’m in no hurry to do so.

I've noticed that my resistance training workouts have gotten shorter.  Not that I’m doing less, it’s just that I've become more efficient with the routines.  During the summer I’m pretty active, so, I've decided to reduce my cardio exercises and focus more on building muscle.
 
 “Natural” Cardio

Olympic Cauldron, Vancouver, BC

I spent a few days in Vancouver this month for a conference.  I got a lot of cardio in, going back and forth from the hotel to the convention center, walking the exhibitor’s hall, and around the convention center itself.  In the evenings, I walked through the park and along the harbor.  As a tradition, the organizers host a dance / mixer.  As usual, there were more women who wanted to dance than available men at the event.  I kid you not, once I got on the dance floor, I danced with groups of partners and didn't leave the floor ‘til the lights came on.  I had one break, when the deejay had some technical difficulty, then it was back on the floor.  I also count walking from gate to gate in some pretty large airports as cardio.

My wife and I usually get out on the weekends and spend time in the parks, walking around the shopping villages, attending picnics, art walks, festivals and summer stuff like that.  Toss in the yard work and I think I get in decent cardio workouts.

I still get in some walks at work

The Significance of Size 36

Years ago, I used to sell men’s clothing.  This was the scale we used for men’s pant sizes:

• 28” – 30” = Small
• 32” – 34” = Medium
• 36” – 38” = Large
• 40” – 42” = Extra Large
• Above 42” = Big and Tall

Me, back in my 32" waist days

When I think of “in shape” and “out of shape,” I primarily think of waist sizes.  I think of 32” – 34” as the “fit” waist sizes.  In most cases, men wearing these waist sizes generally weren't carrying a lot of visible fat.  I see size 36 as the bright line.  If you’re approaching a size 36 from a smaller size, its a line that warns, “Turn back!  You’re adding weight.  Check your diet and exercise levels.”  If you’re coming to size 36 from a larger size, the line encourages you, “Keep going!  You’re on the low end of a size large!   Medium is just around the corner!”

I see size 36 as the mystery size.  If a strangers sees you for the first time at a size 36, it wouldn't be easy for them to judge if you’re a person who’s getting back into shape or one who's slipping out of shape.

So, for me, consistently wearing a size 36, when I restarted my fitness challenge at size 42+, is a big deal.

Wrap up

I've been ending the month strong.  I've been pushing myself with heavy poundage to promote muscle growth.  I've taken some exercises to failure, where I couldn't finish a complete rep.

I’m still receiving a lot of support and acknowledgement of effort and results, for which I am very grateful.

July 23rd will mark 18 months into the journey.  I plan on kicking things up another notch as I approach this next mini milestone.

Well, that's it for now.  I'll have to think of a new closing line for posts like this one, that don't have the weigh-in stats.

The Return of Hawaiian Shirt Fridays

Well, I reduced my calories a little more this week, by eating less bread, and wound up gaining another pound.

As far as my workouts go, this was what I've come to think of as an “average” week.  I got in four sessions.  As I've mentioned before, I’m working heavier, trying increase the poundage a little each week.  I don’t hit all body parts equally on the same day.  I usually pick one or two body parts for the heaviest work and use moderate weight for the others.

The gym has been getting crowded again, with the combination of people belatedly chasing their summer bodies and the promotions that the gym has been running.  As a result, I've reduced the time that I spend in the gym on most days, with the exception being on the weekend.  I try to work through my sets, with minimal rest between exercises.  Being flexible with the order of the exercises helps, too.

I was reminded that working out is not a competitive sport.  I’d gone over to the weight rack to grab a couple of dumbbells to do some shoulder shrugs.  I was feeling pretty good from just having finished some other shoulder work and decided skip my usual warm-up sets.  I grabbed a pair of 100 lb. dumbbells and got to work.  I have to admit to feeling a bit cocky, standing in front of the mirror watching myself banging out sets holding 200 lbs.  The feeling was fleeting though, as a guy stepped past me, easily carrying two 120 lb. dumbbells over to a bench where he proceeded to knock out some rather impressive chest presses.

I haven’t been getting my lunch time walks at work in lately, but I think that will change now that the weather has been consistently better.  Instead of walking inside, I’ll move it outside.  I think that will help to motivate me.

“Hawaiian Shirt Fridays” is an unofficial tradition at work that grew out of casual dress Fridays.  During the summer weeks, some of the folks started wearing tropical shirts on Fridays.  More people started participating and eventually, it became a “thing.”  I was looking through my collection of tropical shirts to decide which one I’d wear to kick-off the start of summer.  I came across one that I’d stopped wearing because the spaces between buttons had begun to gap.  I tried it on and there was no gapping.  I wore it to work and even got a few compliments!

At the gym, I've gotten comments on how I look fitter and more muscular.  I've also noticed (or at least think that I've noticed) increased attention from the fairer sex (…and yes, I know that I’m happily married, but it’s still an ego boost!).

Completely off topic; I saw the movie, “X-Men: Days of Future Past” this weekend.  I have to say that it was the best movie of the franchise.  Great acting, great story, and phenomenal special effects.  If sci-fi or action movies are your thing, this is the movie for you.  I highly recommend it.

Weight loss to date:  38.8 lbs.

A Catch-Up Post

It’s been two weeks since my last post.  I’ll cover both weeks in this post.

The week ending May 18, 2014:
The crazy weather we were having made it harder to maintain my motivation to get to the gym.  The week started off with temperatures in the seventies and ended in the mid to high thirties.  I got in a good workout on Monday but didn't get back to the gym until Friday.  Friday and Saturday’s workouts were fairly light.  I got in an “extra” workout on Sunday morning.  That turned out to be the best workout of the week.

The week ending May 25, 2014:
I was much more motivated this week.  I think Sunday’s workout carried over into the new week.  I worked heavy most of the week.  I need to get my cardio exercise levels back up, but overall, I was satisfied with my output.  I did suffer a slight setback on Saturday.  I tweaked my lower back again, after adding weight to my deadlifts.  With the help of some ibuprofen and extra yoga stretches, I managed to work out on Sunday and my back felt better as the day went on.

I picked up 1 pound over these last two weeks.  Again, while I want the weight loss, the body shaping is much more important to me.

Motivation

I attended a wellness lunch & learn, “The Good, the Bad and the Ugly - Good Fats, Bad Fats,” and learned that my diet isn't too terrible.

Being mistaken for being younger than my age is a pretty good motivator.  Having it happen twice is even better.

Starting to feel comfortable working out with my shirts tucked in (Yeah, I know, but sometimes it’s the little things.).

Weight loss to date:  39.8 lbs.

Moving Down The Scale Again

I got back onto the losing track, dropping a pound.

I maintained my regular workout regimen, though I didn't get in as much cardio as I would have liked.  I did make up for some of it by going Salsa dancing Friday and Saturday nights.

I did get some help with my diet from an unlikely source.  I was channel surfing and happened upon the Dr. Oz show.  By coincidence, he was talking about foods that fill you up, but help with fat loss.  One of the foods that he mentioned was soups, which I decided to have for a few of my meals.  I'd also gotten away from packing a lunch.  I started doing that again, too.

Like last week, I discovered my little victory of the week because of the weather.  It's warmed up quite a bit, hitting the high seventies/low eighties, so instead of exercise pants, I decided to wear shorts to the gym.  Apparently, my body has changed since last summer.  My shorts were loose.  I drew the drawstring tight and wore them anyway, but I'll need replace some of them.

I noticed another thing, this time, because of it's absence.  People would sometimes refer to me as "big man" or "big guy."  I haven't heard that in a while.  I'm not even sure when they stopped, but it's kinda nice that they have.

Weight loss to date:  40.8 lbs

Putting on the Brakes

I slowed my weight gain this week, but didn't stop it.  I wound up with a two pound gain.  I’m still feeling good and I continue to get compliments on my body shaping.  As I mentioned in my last post, I feeling very strong.  I’m handling significant weight at the gym.  For instance, I was able to pyramid up to 60 lb. dumbbell curls.  I’m thinking that the strength gain is partly because of the extra calories that I’m consuming.  Right now, I’m having trouble striking a balance between losing the fat and increasing muscle size.  I’m confident that I’ll eventually work it out.

My little victory of the week came from yard work, of all places.  I went to mow the lawn, wearing a t-shirt.  The day was colder than I thought it would be, so I went to dig out a sweatshirt.  This photo shows the result.

It's things like this that help me to stay positive, even when the scale is giving me contrary information.

Weight loss to date:  39.8 lbs

Falling Back Into Bad Habits

I had kind of a stressful week and fell back into some old habits this week.  Specifically, I drank way too much pop and ate way too many baked goods.   Snack foods and fast food also found their way onto my table.   I drank less water and ate fewer healthy snacks.  I wound up with my largest weight gain since I restarted my fitness journey:  3.2 lbs.

This gain occurred despite a very active week.  I got in six workouts, most of them using heavy poundage.  I walked four times, did three Zumba classes, one cardio-kickboxing class and five sessions on the elliptical.

I don’t feel especially heavy and my clothing is still fitting okay.  I’m definitely stronger and feel fitter than I’ve felt in a while.

I decided to take a picture right after Saturday’s work out to use as part of a comparison grouping.  The picture on the far left represented where I was at my starting point in January 2013.  The middle photo is from January 2014.  The picture on the right was taken April 26, 2014.

I think that I’m still making progress, in spite of the readings on the scale.  The way many of my shirts are fitting indicate to me that I’m making muscle gains.  Still, I decided to cut the safety net.  I bagged up all my pants that were size 40 or 42 and will be donating them to charity.  This leaves me with sizes 36 and 38.  I’m still wearing both sizes right now, depending on the cut.  Now, that potential crutch has been eliminated.  I won’t have the option of wearing those big clothes again.

Inspiration

I had some folks comment on my determination and ability to sustain my momentum over these past 15 months.

As I was cleaning out my closet, I came across a robe that I’d forgotten that I had.  Even though it was a “one size fits all,” it would never stay closed on me.  That issue is gone now.

Well, I can’t redo the week, so I just need to move on.  I’ll try to make the adjustments with my diet and continue working toward my goals.

Weight loss to date:  41.8 lbs