Thursday
AM:
Weights/Strength training 20 minutes
Walked 45 minutes
PM:
Situps, pushups
Ran 3 miles
Stretching
Thursday, July 31, 2008
Wednesday, July 30, 2008
Tuesday, July 29, 2008
Tuesday 7-29
Tuesday
AM:
Ran 3 miles
Stretching
PM:
weight/strength training for 20 minutes
Walked 45 minutes
AM:
Ran 3 miles
Stretching
PM:
weight/strength training for 20 minutes
Walked 45 minutes
Monday, July 28, 2008
Monday 7-28
Monday
AM:
Stretching, situps, pushups
PM:
Circuit training:biceps, tricpes,chest,back(15 minutes)
Ran 3 miles(33:45 minutes)
walked 20 minutes
AM:
Stretching, situps, pushups
PM:
Circuit training:biceps, tricpes,chest,back(15 minutes)
Ran 3 miles(33:45 minutes)
walked 20 minutes
Sunday, July 27, 2008
Saturday, July 26, 2008
Saturday 7-26
Saturday
AM:
Ran 8 miles with my running group. It went well .
Stretched 10 minutes.
Breakfast, recovery nap.
AM:
Ran 8 miles with my running group. It went well .
Stretched 10 minutes.
Breakfast, recovery nap.
Friday, July 25, 2008
Thursday, July 24, 2008
Thursday 7-24
AM:
Core, sit-ups, upper body routine, stretch
PM:
30 minutes on stationary bicycle in gym( didn't feel like running in the rain especially since it was more than a drizzle)
Core, sit-ups, upper body routine, stretch
PM:
30 minutes on stationary bicycle in gym( didn't feel like running in the rain especially since it was more than a drizzle)
Wednesday, July 23, 2008
Wednesday 7-23
AM:
Core, biceps, push-ups, plus stretching
PM:
Ran 4 miles:
Core, biceps, push-ups, plus stretching
PM:
Ran 4 miles:
- 2 miles fast(compared to the norm)
- 2 miles slow
- 10 minute walk
Tuesday, July 22, 2008
Tuesday 7-22
AM
- Core exercises and stretching
PM
- Ran 40 minutes -easy pace
- Attended a free fitness and nutrition seminar
Monday, July 21, 2008
Monday 7-21
Monday
AM:
AM:
- Ran 15 minutes slow and comfortable
- Ran 15 minutes of hills with group
- Core exercises and stretch
PM:
- 15 minutes with weights
- 60 minute walk
Sunday, July 20, 2008
Saturday, July 19, 2008
Saturday 7-19
Saturday- Ran 9 miles.
I ran with my running group at 6 AM . I started slow at the end of the pack, picked up the pace a little, but finished really tired. Cold water and gatorade given by the coach were so good today.
Stretched, showered, ate breakfast. I Feel good already!
I ran with my running group at 6 AM . I started slow at the end of the pack, picked up the pace a little, but finished really tired. Cold water and gatorade given by the coach were so good today.
Stretched, showered, ate breakfast. I Feel good already!
Friday, July 18, 2008
Thursday July 17,08
Summary of results
I decided to weigh myself , record it on a chart, and put it on the fridge for motivational purposes. I weigh myself about every week or 10 days. However, The official Weigh Inn is on the 5th of every month since I started on May 5th. So here are the most updated results from that chart:
May 5th: Weight= 280lb Starting Point , pants size: 42 relaxed
June5th: Weight= 270lb , 3.5% loss
July 5th: Weight= 255 lb, 7.5% loss, pants size 40 but a little tight
( and getting better, now that I am running/walking 5 days a week)
Instead of these big summaries, I will try to make daily jounals/entries so I can stay focused.
I decided to weigh myself , record it on a chart, and put it on the fridge for motivational purposes. I weigh myself about every week or 10 days. However, The official Weigh Inn is on the 5th of every month since I started on May 5th. So here are the most updated results from that chart:
May 5th: Weight= 280lb Starting Point , pants size: 42 relaxed
June5th: Weight= 270lb , 3.5% loss
July 5th: Weight= 255 lb, 7.5% loss, pants size 40 but a little tight
( and getting better, now that I am running/walking 5 days a week)
Instead of these big summaries, I will try to make daily jounals/entries so I can stay focused.
Food and Drinks, Hmmmmm
I definitely need to control portions and the way my food is cooked. So here's what I live by (loosely based on the Glycemic Index(GI) diet which is better than all this crazy low carb junk out there). To my family and friends: I am NOT diabetic, please don't freak out!!
Based on the GI lifestyle
I focus on :(obviously with exception of beans and lentils due to my food allergy)
Based on the GI lifestyle
I focus on :(obviously with exception of beans and lentils due to my food allergy)
- Lots of raw vegetables, salads, roasted or grilled vegetables,
- All Fruits are allowed but moderation with mango ,watermelon, and banana is recommended
- Skim milk, fat free yogurt, reduced fat Feta, cheddar, etc
- Whole grain and bran cereal with high fiber content,oatmeal,bulgur,quinoa(whole grain that cooks like rice but has higher protein), and occasional small portion of brown rice
- Lean chicken, beef, salmon, tuna(canned or fillet),tofu, grilled veggie burgers, and other lean soy protein products. I may try ground turkey soon!
- Eggs: occasionally, on Saturdays of Sundays
- Little bit of olive oil for cooking
- Occasional 8-10 raw almonds or walnuts
- Olive oil, lemon, and vinegar for salad dressing
- Occasional carbonated water and splash of lemon/lime for flavor
- Lots and lots of water, almost 90 oz per day
I do my best to avoid:
- Fried foods, fast food, candy, hydrogenated/trans fats, and high fructose corn syrup
- Fatty meats
- High sugar items and starchy food(baked potatoes, sticky rice, white pasta, white bread, etc)
- High caffeine and Diet Coke( the sugar substitute interferes with weight loss actually)
The routine
In general, here's the routine
Monday through Thursday
I started with 2, then 3, then 4, and now up to 5 days a week of exercise
Wake up at 5:30 AM
Meet my running group at 6 AM(Mondays , Wednesdays, and Saturdays, and run on my own on Tuesday and Thursdays)
Warm up and stretch
Finish the designed workout by the coach
Stretch and do core exercises(sit ups, crunches, planks, push ups, etc)
Back at home by 7:10 AM
Shower and have my oatmeal , or fruit smoothie, or ALL Bran cereal, and of course lots of water Go to work with my healthy packed lunch and WATER
Back from work around 5:30 PM( although I was out of work for a while, which helped my running, I accepted a new position that starts 7-21-08)
Take a short rest
Finish 15-20 minutes of weight lifting(in apartment complex gym)
Finish 50-70 minute walk in the park or neighborhood
Shower, light dinner, lots of water, stretch, read something useful
Go to sleep
Exceptions
Monday through Thursday
I started with 2, then 3, then 4, and now up to 5 days a week of exercise
Wake up at 5:30 AM
Meet my running group at 6 AM(Mondays , Wednesdays, and Saturdays, and run on my own on Tuesday and Thursdays)
Warm up and stretch
Finish the designed workout by the coach
Stretch and do core exercises(sit ups, crunches, planks, push ups, etc)
Back at home by 7:10 AM
Shower and have my oatmeal , or fruit smoothie, or ALL Bran cereal, and of course lots of water Go to work with my healthy packed lunch and WATER
Back from work around 5:30 PM( although I was out of work for a while, which helped my running, I accepted a new position that starts 7-21-08)
Take a short rest
Finish 15-20 minutes of weight lifting(in apartment complex gym)
Finish 50-70 minute walk in the park or neighborhood
Shower, light dinner, lots of water, stretch, read something useful
Go to sleep
Exceptions
- I take Fridays off. I meet my friends for dinner, watch movies, etc
- After Saturday's long run( which is why I rest on Friday), I stretch, have a good breakfast to recover and take a nap. NO evening workout on Saturday. Need some personal time
- Sunday, I do more weights, core routine, and a 70-80 minute walk
The walking is helping a lot. My legs recover better, and I'm losing more weight, so then I run better, so then I feel better, and so on, it's all connected.....
Tough Start-First day 5-5-08
Weak legs, out of breath after 5 minute jog, not good. Finished the workout holding on to my hips and gasping for air and trying not to empty my stomach in front of everybody..
At 280 pounds, on May 5th, 08 I laced my running shoes, rejoined my running group lead by a an elite runner and former Olympian coach, and began the Beat the Heat program of the Kenyan Way running club. I have done this 12 week program before, it can be tough, but it's a lot of fun and the results are always good. Starting at 6 AM three days a week, workouts consisted of running hills on Mondya, running speed intervals on Wednesday, and then a Saturday long run. This is all relative of course, what I consider is running fast or for a long distance, might be slow and easy for others. That's actually why I like running,walking, etc, because you can do your own level of intensity and still reap the benefits. This time though, I am training to lose weight first, which means I cannot stop after 3 or 4 months, it has to be a lifestyle change. I now believe that I am one that needs constant exercise( at least 5 days a week) to keep the weight off. I know from experience that when I slack off the weight creeps back up again. Unfortunately, it's that simple. To be on the positive side, when you have a lot of weight to lose, and you start moving, you burn so much more fat and calories than the relatively lighter person. Again, it's simple physics, you are working harder to move your weight around, resulting in bigger and harder effort, which translates into larger calorie deficit(assuming you are watching portions.. more on that front). But because I'm carrying all this weight, I had to relearn how to stretch, warm up before running, and recover from my workouts.
At 280 pounds, on May 5th, 08 I laced my running shoes, rejoined my running group lead by a an elite runner and former Olympian coach, and began the Beat the Heat program of the Kenyan Way running club. I have done this 12 week program before, it can be tough, but it's a lot of fun and the results are always good. Starting at 6 AM three days a week, workouts consisted of running hills on Mondya, running speed intervals on Wednesday, and then a Saturday long run. This is all relative of course, what I consider is running fast or for a long distance, might be slow and easy for others. That's actually why I like running,walking, etc, because you can do your own level of intensity and still reap the benefits. This time though, I am training to lose weight first, which means I cannot stop after 3 or 4 months, it has to be a lifestyle change. I now believe that I am one that needs constant exercise( at least 5 days a week) to keep the weight off. I know from experience that when I slack off the weight creeps back up again. Unfortunately, it's that simple. To be on the positive side, when you have a lot of weight to lose, and you start moving, you burn so much more fat and calories than the relatively lighter person. Again, it's simple physics, you are working harder to move your weight around, resulting in bigger and harder effort, which translates into larger calorie deficit(assuming you are watching portions.. more on that front). But because I'm carrying all this weight, I had to relearn how to stretch, warm up before running, and recover from my workouts.
Decision made and action was taken
So the decision to get as close to my "normal weight range " as possible was taken. At my height, what is acceptable is somewhere between 160-170 pounds. This meant that I have to lose 110-120 pounds. That was overwhelming to think about. I lost 50-60 pounds before and gained it back. I knew how hard that was. So I know that if I give myself more time( maybe 10-12 months from May 5, 08), exercise harder and more SERIOUSLY and with good nutrition, maybe I can achieve the century mark and lose 100 pounds. This would result in weighing 180 pounds. To weigh less than 200 pounds seems like a good enough goal for me as I honestly do not remember when was the last time I maintained such weight.
What I know best is that running,walking, some weight lifting, and eating healthy is what works for me. So I rejoined my running group, The Kenyan Way, added some evening walks and weight lifting on my own time.
What I know best is that running,walking, some weight lifting, and eating healthy is what works for me. So I rejoined my running group, The Kenyan Way, added some evening walks and weight lifting on my own time.
My big decision
I hope that this blog will keep me motivated and focused.....
On May 5th, 2008 I decided to return to a more consistent routine of eating healthy and exercise. I don't know why I picked that date, no reason really, but the ultimate reason is that my struggle to lose weight and be fit has worsened to a new shocking level. After taking an unjustified hiatus from running and healthy eating habits, my weight escalated to 280 pounds. I didn't feel that I weighed that much, which is a blessing, but three different scales confirmed this bitter truth to my doubting eyes. Over the past 5-6 years, I lost and gained and lost weight again to train for marathons and other social occasions. I was able to finish 5 marathons(barely) and endure all the tough training that comes along with it. However, I never really took weight loss seriously enough to be even close to my normal weight. While I have some reservations about the accuracy of the BMI index, I certainly agree that at 5 ' 9"(on a good day), there is no way 280 pounds would be acceptable. In fact, it hurts me to admit that I am in the "very obese " range, which is how I felt on May 5th.
On May 5th, 2008 I decided to return to a more consistent routine of eating healthy and exercise. I don't know why I picked that date, no reason really, but the ultimate reason is that my struggle to lose weight and be fit has worsened to a new shocking level. After taking an unjustified hiatus from running and healthy eating habits, my weight escalated to 280 pounds. I didn't feel that I weighed that much, which is a blessing, but three different scales confirmed this bitter truth to my doubting eyes. Over the past 5-6 years, I lost and gained and lost weight again to train for marathons and other social occasions. I was able to finish 5 marathons(barely) and endure all the tough training that comes along with it. However, I never really took weight loss seriously enough to be even close to my normal weight. While I have some reservations about the accuracy of the BMI index, I certainly agree that at 5 ' 9"(on a good day), there is no way 280 pounds would be acceptable. In fact, it hurts me to admit that I am in the "very obese " range, which is how I felt on May 5th.
Subscribe to:
Posts (Atom)