Monday, October 30, 2006

calories eaten minus calories burned

I have concluded that you can't easily exercise more than you can eat.
I still believe weight lose is a simple formula of calories eaten
minus calories burned. Obviously, we burn a set number of calories
just being alive. To burn more calories, we must exercise.

1) I don't want to be a calorie counter.
2) I can spot better food choices. French fries vs. veggies. Donut
vs. bagel. Chicken vs. fatty steak. etc...
3) Bright colors are healthier.
4) Water is a good thing; all other drinks are less desirable.

Small changes are my only hope. Each month I will make three small changes.

November changes?
1) Eat fruit or veggie snacks between meals.
2) Take the stairs. ( I used to do this, and I got lazy; I have
noticed fat people take the elevator up one floor.)
3) No more french fries.

I gained weight on my trip to Mexico.
I have continued to run three days a week.
I am still 228.
Hope is still hear.

Longs Peak 2008!

Saturday, October 28, 2006

over eating

I have concluded that you can't easily exercise more than you can eat.
I still believe weight lose is a simple formula of calories eaten
minus calories burned. Obviously, we burn a set number of calories
just being alive. To burn more calories, we must exercise.

1) I don't want to be a calorie counter.
2) I can spot better food choices. French fries vs. veggies. Donut
vs. bagel. Chicken vs. fatty steak. etc...
3) Bright colors are healthier.
4) Water is a good thing; all other drinks are less desirable.

Small changes are my only hope. Each month I will make three small changes.

November changes?
1) Eat fruit or veggie snacks between meals.
2) Take the stairs. ( I used to do this, and I got lazy; I have
noticed fat people take the elevator up one floor.)
3) No more french fries.

I gained weight on my trip to Mexico.
I have continued to run three days a week.
I am still 228.
Hope is still hear.

Longs Peak 2008!

Friday, October 13, 2006

new program

I haven't quit. I haven't written in a while. I was on Jack Daniels
plan for 4 months. I was up to running 10 min and walking for 3 -
repeat two more times. I was not having that much fun, and I wasn't
sure I couldn't move up to the next level when the time came.

A passenger on the plane back from Texas suggested that I read Jeff
Galloway's book for beginners. I read it in one day. I loved it. It
is for true beginners. I have backed off on the amount of actual
running and lengthened the amount of exercise time. Right now I am
walking for 2 min and running for 30 seconds. I keep this up for an
hour, 3 times each week. I am to decrease the amount of walking each
week. Running is fun again.

g

Thursday, September 07, 2006

still running and waiting

I have been following Jack Daniel's running program for beginners.
Each level is supposed to take one month. I took two for the first
level, and I am now on level three. I am still not losing any weight.
I am hoping that someday soon my running will outpace my eating, and
I will start to lose pounds.

I can't really see improvements in running each day, but looking back
over the past couple of months, I have made huge improvements.

g.

Wednesday, August 16, 2006

plateau

I haven't lost any weight for over a month, and I have continued to
run. I don't know if things are just rearranging or if I am eating
too much. I will have faith that the exercise will catch up soon. As
of this morning, I was back to 227. My goal is to be at 223 by end of
August.

Monday, July 31, 2006

backwards in July

I started July all excited at my progress. I promptly slipped back
and gained a couple of pounds. I went back to running almost
everyday, and I am back on track with my original goal of 225 by end
of July. I was 225 this morning.

The heat is adding a little trouble to the run. I need to run after sundown.

onward, g.

Friday, July 14, 2006

how many times a week?

I went from 5 or 6 days a week to exercising 3 days a week. I stopped
losing weight. I also started eating a little more, so I won't blame
the frequency of exercise completely. I think I will start running 4
or 5 days a week. We'll see how it goes.
g.

Sunday, July 02, 2006

long-term goal

My weight goal is a 2 year project. As fast-paced, overachievers that
are focus on 90 day turn around or monthly goals, a 2 year project
like weight loss goes against the grain.

I am sure my friends will get tired of hearing that I am exercising or
that I am watching a little of the junk food. They have heard it
before. They will move on to the next thing.

Here I am stuck with my 2 year goal. Where's the motivation going to
come from? It's only been a little over 4 months, so can I answer
already? I don't think so.

So far, the motivation seems to come from the alternative. The
alternative is unacceptable. The alternative is an out-of-shape,
over-forty, couch potato that can't enjoy life to fullest, can't play
with the kids, or can't enjoy a hike the mountains. I don't want the
alternative. I can't have the alternative. Life is too short to
watch from the couch.

g.

225. A month ahead of schedule

My goal for June was 227, and I achieved 225. I wasn't sure if I
should relax my routine and maintain 225 for July, or should I reset
my goal and go for 223 for July.

My goal is and was 2 pounds per month, so if I overachieve one month
without doing anything abnormal (like crash diet or extreme exercise
time), I should reset the number and continue to go for 2 pounds per
month.

End of July should see 223.

I turn 39 Aug 3rd, so by the time I reach 40, I should be at 200. I
haven't been 200 since I got married and that was achieved by a crash,
low-card diet.

g

Sunday, June 25, 2006

almost 4 months and still on track

Finally start to feel a lot better and have lost 15 pounds -- almost.
15 pounds is enough for my clothes to fit much better. I have been
following Jack Daniel's white plan for beginners. It is built around
running for a minute and walking for a minute.

I was running 6 days a week, but I am thinking of cutting back to give
my body a rest in between runs. I am enjoying running (if I can call
it that).

Down to 227 -- on track.

Started last week in Feb so Mar, April, May and June!

g.

Thursday, June 08, 2006

jack daniels

Not the drink...

ISBN: 0736054928

He has programs from beginner up to racer. It is a little over my
head, but it deal tell me a couple of very useful ideas.

1) step rate: more steps per minute. I was slow and had a pounding
step that was hurting my leg. At a higher step rate, less stress and
an easier run. Should try to reach 180/min; I can't get there yet.
Faster runners just have a longer stride.

2) run one min; walk one min -- set of 10.

g.

Friday, May 19, 2006

exercise alone isn't enough...

I haven't been losing much weight with only exercising. If you think
about how many calories are being burned during a good 30 min routine
(maybe 300), it isn't enough to offset bad eating habits.

I am afraid that a diet of some kind must go along with exercise.

I found a few medical articles that say the low-carb diet is better
than the low-fat diet for the first 6 months, but people gain the
weight back more often after the low-carb, so I am sticking with a
reduce-fat diet. I don't think I will do anything crazy.

I also starting taking some fiber supplements -- simple
over-the-counter style. It seems to help a lot with cravings.

And, I added a once-a-day vitamin; although, I am taking it twice a day.

g

Sunday, April 30, 2006

how does this work?

Being new to exercise, although I am 38, I have a few questions. I
have been exercising faithfully for two months -- that's great. I
have been doing at least 25 min at 125 or above -- trying to stay
closer to 140 - 150.

I gained about 5 pounds at first. I am back down to where I started.
I expected more.

I have a shin splint in my right leg that is keeping me from running
much. I walk up hills a lot to get the heart rate in the right range.

Shouldn't this exercise be having more of an impact on my weight? I
haven't exactly been dieting, but I did cut out caffeine for the past
three months, and I haven't had fries in ages.

I have still have faith, and I will continue to exercise.

I just wish I saw more results.

g.

Wednesday, April 19, 2006

progress in exercise

When you aren't in shape, you need to look for little signs of improvement.

1) I am still doing the exercise, so that alone is a success.

2) I feel a little stronger and more coordinated during exercise.

I also quite drinking anything but water -- at least for the last two
weeks. When I got off of caffeine, I started drinking a lot of
lemonade -- sugar free or sometimes full sugar. I wasn't losing any
weight; I have started to lose a little. I think I will reach my goal
of 229 by May 31st.

g.

Saturday, April 01, 2006

one month

Even though I actually started a few days before March 1st, I consider
March 1st to be my official start date. Today is April 1, so one
month is gone.

I haven't lost any pounds. I can tell that I am in better shape, and
I feel better. I look forward to exercise, and if I don't get my time
in, I get very disappointed.

Bad news? I think my stomach actually looks a little bigger.

235 < weight < 240

Saturday, March 25, 2006

still going

Haven't lost any weight, but ....

I do feel stronger, and the exercise is getting easier. I dropped a
notch on my belt, but the next day it felt too tight. Had to shovel
snow a couple of days last week. Snow shovelling turned out to be
great exercise. I wore my heart monitor and got in two extra long
workouts.

While I feel it is important to work the plan and not get ahead of
myself, I did get 50 minutes in tonight instead of the normal 25.

I have started throwing in some push-ups. I can tell significant
improvement. 20 seems like my maximum, but it is a lot easier than it
was a month ago.

Feb 18th, I wrote:
stats to date:
Levis 550 36 inch waist are snug.
weight is > 230 < 235
conditioning is poor; I get winded from the 4 flights of stairs still.
No routine exercise program.

As of Mar 25th:
stats:
levis 550 36 inch are comfortable.
weight is > 235 < 240
conditioning is better, I don't get overly winded from 4 flights of stairs.
I have a routine exercise program.

I do wish my weight would start to drop. My snacking has went up.
Having been drinking a lot of water, but I am still not using caffiene.

I expect some good results out of next month. With warmer weather, I
will start to exercise outiside a little.
g.

Thursday, March 16, 2006

10 out of 15

Motivation continues to lag, but I have kept going.

A few things that make it easy to keep the heart rate up.

jumping; believe it or not, jumping up to a chair or up two stairs -
even across the floor - has amazing results on the heart.

jump rope is nice.

pull-ups work well; even if you can't actually complete a pull-up, the
attempt causes the heart to run up nicely.

g.

Monday, March 13, 2006

motivation

So far in March, I have missed 5 days out of 12. Today I lack the
motivation to go again. I ate too much for dinner, so I am ready to
sleep not exercise.

Yesterday, I worked all evening. The day before I had a great time
exercising. The program is working. Why do some many people find it
so easy to quit?

I don't know the answer, and I am one of those people. I will not
quit today. I will exercise today.

missed only 5 days out of 13.
g.

Saturday, February 25, 2006

exercise...

We all talk about exercise, but few of us heavy people every get
around to doing it. I wonder why?

One of my own answers is that I am so out of shape that I can't do
enough to get motivated. I mean I start to job and stop about 100
yards later. It doesn't take long to think that everyone is laughing,
and this little amount of exercise will never help.

I thought is we are measuring the wrong thing. It isn't how far run
or how fast you ride your bike. When you are heavy and out of shape,
the first muscle to be exercised is the heart. I don't mean
emotional; I mean physical.

Get a heart monitor. I have the kind that straps around you chest and
comes with a watch for the readout. I like it a lot. The strap isn't
that long, so if you are a little too big you might want to find the
style that is a watch only. The media says that it isn't as accurate,
and I haven't tested it at all, but I think it would be better than
wrestling with a strap that's too small. The monitor I purchased was
about 40 dollars from Best Buy.

Once you have the heart monitor, you can start to exercise based on
your heart rate. Start to measure what matters. The goal is to keep
you heart rate in a higher than normal range. The standard formula of
220 - (your age) is questionable measure of your max heart rate, but
it is a goo spot to start. There are many theories about what zone is
best for different results. I picked 60 to 80% (roughly). Being
almost 40, my works out to be about 120 to 140.

I exercise as much as it takes to keep my heart rate above 120 and
when it reaches 140 or above, I take a deserved break. My monitor
comes with an alarm, so when I hear the beep for below 120, I take off
again. Being out of shape, I actually jog or walk uphill very little
before reaching 140. This isn't a problem anymore since I am working
on my heart rate and not my distance or speed.

The theory goes something like this. Get the heart in shape and it
will become more difficult to keep your heart rate up. In short,
distance and speed will come as the heart gets in better shape. If
there comes a time when you need a higher rate to get the results you
want, then just change the numbers and work to stay in the zone.

By doing exercise this way, I can stay motivated. I can exercise for
25 or 30 minutes between 120 and 140 without extreme distress.

I will let you know how this works out in the long run.

thanks, Greg

Saturday, February 18, 2006

weight 190 and hiking by July 4th week 2008

Still working on slow weight change. It's been two and half months
(since Dec 3rd). So far I haven't lost any weight. I may have gained
a pound or two. My wife didn't like the type of scale we have, so it
was moved to the basement. I haven't stepped on it in weeks. This
might be a good thing.

I did stop drinking caffeine over the Christmas Holidays.

I have cut way back on the amount of meat I eat.

I always take the 4 flights of stairs at work.

Exercise? Not yet. I did get a heart monitor for Christmas, and I
like the idea of exercising according to my heart rate and not
distance or reps.

Stats to date:
Levis 550 36 inch waist are snug.
weight is > 230 < 235
conditioning is poor; I get winded from the 4 flights of stairs still.
No routine exercise program.

Goals?
I haven't had a goal. I have always desired to do some serious hiking
in Colorado, and I haven't been brave enough to bother since I am so
out of shape. Based on the idea that losing weight will help my
hiking ability, I am going to set a goal. I estimate a 5 day guided
hiking skills course cost about 1200, so I am going to pay myself 2500
if I can get to 190 pounds.

Since I don't want to continue to loose and gain for the rest of my
life, I think a slow lo lose plan is best. Let's say 2 pounds per
month.

235 -190 = 45 pounds = round up to 24 months. Can't hike in the
winter time very well, at least I don't want to. 2 years from now is
Feb/08 and add 4 months to get to July/08.

I will weigh 190 pounds by Feb/08 and purchase my guided hiking tour
for July/08.

Working backwards to make off some smaller steps:

2 pounds/month = 6 pounds per quarter.
<229 May 31st/06
<223 Aug 31st/06 (will have turned 39 years old)
<217 Nov 31st/06
<211 Feb 28th/07
<205 May 31st/07 (start to shop for outfitter)
<199 Aug 31st/07 (40!! years old)
<193 Nov 31st/07 (purchase trip)
<190 Feb 28th/08
Go hiking July 4th week/08