The One Year Project

A Personal Experiment in Deadline Transition

Posts Tagged ‘abs diet

Weight Loss – Week 4: One Month Later and 13 Pounds Lighter!

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Photo by justabiggeek

Photo by justabiggeek

This has been a fairly awful week.  I’ve been sick since Monday.  Headaches and backaches and, more terrible than anything, coughing!  I’ve felt completely and totally healthy except for these nasty sounding coughs that have lasted since about Tuesday.

There were a couple days this week I didn’t exercise.  I just didn’t feel well enough.  For anyone following my calories, you might have noticed I stopped tracking.  For good reason!  I haven’t felt like eating much since I’ve gotten sick.  It’s mostly been apples and milk and occasionally vegetables.

But, at the end of the week, here I am at 242lbs! Four pounds down this week!  I can’t wait to get in the 230s.  I really can’t wait to get to 225.

In November of 2007, a job at the hospital that involved lots of running and walking and a brief session of Nutrisystem had gotten me down to my all time low of 225.  So, right now weight loss doesn’t feel as good as it could.  I feel like I’m just relosing weight I should have kept off.  This is weight I’ve probably lost 3 times before.

When I get down to 225, then every pound I lose will feel awesome.  I can imagine saying every week, “222! I’ve never weighed 222 before!”… “218! I’ve never weighed 218 before!”… “215! I’ve never weighed 215 before!”  So I’m really looking forward to that number.

In my laying-around-and-doing-nothingness I was able to finish reading the Abs Diet.  The eating plan isn’t too different from what I’m doing, so I wasn’t really concerned with that.  What really drew me to it was the workout program.  It’s the kind of program that will build muscle and help me lose weight while I’m *not* exercising, which is really important.

I’ll start on that tomorrow morning!  Monday, Wednesday and Friday I’ll do strength exercises.  Tuesday and Thursday some light cardio (maybe 30 minutes).  I might do the cardio Monday, Wednesday and Friday, too.  It depends on how it works out the first week.  If I’m happy with the results at just Tuesday and Thursday, I’ll leave it.

I’ll post quite a bit more in the next week than I did this week.  I’ve just been too sick to care about posting.

So, on to week 5!  And I’m happy to say that because as I think I’ve said before, my health kicks have only ever made it to week 4.  Once week 5 is completed and successful it really represents a new chapter in my life!

Written by J. Bentley

January 11, 2009 at 1:02 pm

Posted in Losing Weight

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Weight Loss – Week 3: How to Analyze and Overcome a “Bad” Week

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Photo by capn madd matt

Photo by capn madd matt

This week started out great.  I was down to 244.  Then something happened.  When I stepped on the scale this morning I was 246lbs.  That’s right!

One pound gained from last Sunday!

My immediate response was depression and withdrawal, feeling like giving up (naturally).  But this time I’m determined to get in shape so I knew I couldn’t let these emotions control me.  Here are a few things I did to get back in the “weight loss” mood!

Get Motivated!

The first thing I set out to do was get re-motivated.  I spent literally hours scouring blogs and websites for success stories and for people like me who’ve gotten quite a bit farther along.  I became hooked on many of them a literally read about every post.

Here are a few of my favorites:

  1. The Anti-Jared – http://theantijared.blogspot.com
    This guy had some massive weight loss.  After ballooning to a whopping 420lbs, he set out in February 2008 to finally change his life (like he had set out to do many times before, so not even his wife expected anything to happen.)  But this time was different!  Now, ten months later, he’s down 200 pounds and has control of his life!  Recently, he’s decided to give back!  Now for every comment he gets he’ll donate something like 10 cents to a charity.  So GO! Be inspired.  Comment!  Great motivation.
  2. Run4Change – http://run4change.wordpress.com/
    This guy has commented on this blog a few times and I’m really glad he did!  His journey was similar to what my journey is now.  He had been overweight since he was a child and wanted to change his life, so on December 13, 2006 (I started December 14, 2008!) he began a year long journey (sound familiar?) that would leave him 133lbs down!  Nowadays he continues to write about the ongoing work of maintaining his weight and also does Q&A posts.  His before and after pictures are VERY inspiring.
  3. Men’s Health Belly Off! 2009 Profiles – http://www.menshealth.com
    The guys on here have gotten some awesome results and they are all at different stages of the process.  It’s always encouraging to see what other people are doing.  Not only can you see their progress but many mention exactly what they are doing, how they are doing it, when they are doing it.  The profiles had the most significant effect on my motivation, but the Men’s Health site was motivating all around.

Compare the “Bad” Week Against Previous Weeks and Make Changes

After I had gotten inspired by how things had turned out for these other guys, I developed an “I can do it” attitude and set out to see why it was I was gaining weight.  I had assumed I was doing everything in the third week exactly the same way I had been doing it in the first and second week.  Boy, was I wrong!

I had gradually been making changes to my process without really noticing.  I found out that I had cut my calories from ~2000 in the first week to ~1800 in the third week.  Combined with the intensity of my exercise (which isn’t much), this may have been enough of a change to put me in a deficit, the kind that tells your body you are “starving” and to store more fat.  There is also a possibility that that the weight I gained was the result of some muscle gained.  If that is the case Week 4 ought to be a great one!

I think it is also worth noting that the scale isn’t necessarily the best way to measure progress.  I’m one pound heavier, but I look better in the mirror already and I have a much easier time with the workouts than I did on day one.

But I’d definitely recommend comparing your bad week against previous successful weeks.  Retrace your steps, look at any logs you had made from week one or two and just see if your habits had evolved in an inefficient way.  It will definitely help and, personally, it led me to the next item…

Start a New Eating and Workout Plan

After having seen the progress of some guys on the Men’s Health site I decided to look into The Abs Diet.  I immediately got the book and started reading.  It is brilliant.  When the author revealed his reluctance to call it a “diet” I was hooked.  You see, The Abs Diet isn’t a diet in the pop-culture sense, but in the scientific sense.  It’s a way of eating.  There are a list of healthy foods to eat but absolutely no food is restricted.  It’s a sensible approach to nutrition that encourages good decision making and promotes foods that help build muscle and burn fat.

It’s not much different than what I have been doing.  All the foods recommended have a low glycemic load.  The Abs Diet is just an expanded and more elaborate version that takes into consideration muscle building.  It is also much less restrictive (i.e., MORE REALISTIC).  It seems to me to be a decision making philosophy more than a “diet”, and I can’t wait to try the workout plan either.

Once I’ve finished the book, I’ll be transitioning into The Abs Diet.

So then, I’ve successfully overcome my first hurdle!  On to Week 4!  (By the way, I’ve only lasted as much as 4 weeks eating healthy and exercising.  Week 5 will be a milestone week for me!)

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Written by J. Bentley

January 4, 2009 at 3:28 pm