Ab Quest 2011: Day Four

Yesterday was a rest day and that was a good thing. My sinuses have been wreaking havoc all winter so far, and yesterday was one of the rougher days. Plus, my legs were (and still are) so sore from lifting on Tuesday that it’s hard to even walk, much get into and out of a chair.

This morning’s treadmill session was pretty good. I am the owner of a heart rate monitor now. I’m not sure how much help it’s going to be, but it’s fun to play with and keeps me distracted while running. Being distracted is the key for me to have a good run. As long as I’m not thinking about it and can go further and harder.

Going to try and head to the gym a bit earlier to avoid the noon crowd. I’m curious to see how long the crowd lasts before they break their new year’s resolutions. Hopefully most of them will stick with it.

I’m following the meal plans pretty well. Made an adjustment last night because it was late when I got home, but still stayed within my allowed range.

Ab Quest 2011: Day Two

I was surprised at how easily I followed the meal plan for the first day. Cardio yesterday morning went well also. I decided after visiting the gym yesterday afternoon that I need to change the time that I go there. I did all but two of the planned exercises. I did those before starting today’s exercises, which were legs. Holy cow! It’s like being back in high school after the first basketball practice. I fully expect to fall down just while walking. Tonight will probably be a cheat meal. Otherwise, I’ve been following as planned. I didn’t do so well on the treadmill this morning. All of my joints were griping. I decided just to walk it so that I’d at least get something accomplished.

Ab Quest 2011: The Beginning

In September of 2010, I made it to 13.75% body fat. It was the slimmest and fittest I have ever been. In 2011, I’m giving myself six months to get to 13% body fat and show abdominal muscle definition. Here are my starting goals (goals should be constantly re-evaluated and adjusted):

DAILY GOALS

Cardio and weights as scheduled

Meal plans as scheduled

Drink at least 70 ounces of water

SIX MONTH GOALS

Be at or below 13% body fat

Have visual abdominal muscle definition

Be able to do ten chin-ups

LONG TERM GOALS

Keep most body fat off after ab quest

Continue healthy eating

Continue regular exercise

My current measurements are thus:

• weight: 138.2
• body fat %: 18.1
• hips: 39
• waist: 32
• body fat weight: 25.01
• lean body mass: 113.19

Big Burn Progress

I entered Tom Venuto’s Big Burn 2010 contest (http://www.burnthefatinnercircle.com/public/Burn_The_Fat_Summer_Challenge.cfm). It’s nearing the end now, so I thought it would be cool to post my progress so far. I started the contest on 5/24/2010.

I’ve lost 9.27% body fat.
I’ve lost 14.55 lbs. body fat.
I’ve gained 6.75 lbs. lean muscle.

My Shape: Then and Now

In order to fulfill my mid-term goal for my diet and exercise lifestyle change, below are my then and now comparison pictures. If one can get past the bad photography and the really crazy tan lines, it’s pretty easy to see that I’ve come a long way in a little over two years. In the picture from the end of July, 2007, I weighed 162 lbs. and my body fat was at 34.4 percent. As of today (September 30, 2009), I weigh 132 lbs. and my body fat is at 14.22 percent. When I began, I set my goal to be 16% body fat. At that time I was not very optimistic that I’d make it. My ultimate goal now is 14%. It’s going to take a great deal more discipline to get there. From now through the end of the holidays I’m going to focus on staying at my current weight and body fat.

If you want a laugh (or to be really grossed out), there are in-between pictures here: http://picasaweb.google.com/mandi.howell/BodyTransformation?feat=directlink

A Fat Loss Expert’s View of The Biggest Loser

http://www.burnthefatblog.com/archives/2009/09/the_biggest_loser_pros_and_con.php

Tom Venuto weighs the pros and cons of The Biggest Loser reality television show.

Tom Venuto: Why Time Magazine Owes the Fitness Industry a Big Fat Apology

http://www.burnthefatblog.com/archives/2009/08/why_time_magazine_owes_the_fit.php

Personal Responsibility

Health reform idea: Put down the doughnut

Above is an article on personal responsibility being the first big step to healthcare reform. I whole-heartedly agree. I realize that there are exceptions to every rule, but too many people put themselves in this category when it is not the truth. It's easier to say they have a medical problem that prevents them from doing the work necessary to become healthy. I will be the first to admit that losing weight the right way is not easy. It takes a lot of effort and discipline, but it's all a matter of what you want more. Find something that's more important than continuing the way that's making you unhealthy. For me, it's being around to see all the children I care about and their children for as long as possible and feeling better about myself.

We have become a nation of "do what's easiest", and it's not just exclusive to health. People want to make money, but don't want to do the jobs they must to get it. If it's not exactly to their liking they quit, thinking they'll find another one that will suit their every requirement. Every person is different. That's what makes the world go 'round. There are always going to be differing opinions at every job. Too many times, at the first hint of difficulty or disagreement, people give up, saying it's too hard or they just can't get along with a colleague. Again, I realize there are some circumstances where compromise cannot be reached, but too often people don't even try.

The only person you have to be around 24/7 is yourself, so make you the best you can be.
And the only person that can do that is YOU.

Trans Fatty Acids

Good article on Trans Fatty Acids:
http://www.burnthefatblog.com/archives/2009/05/forget_swine_flu_this_is_scari.php

September 1st Deadline

So, I've made it official. I'm going to post pictures from before I started my healthy lifestyle and from a little more than two years into it. I think this will make me stay on track. I've even put a countdown clock on my work desktop. Check back in on September 1st and see if 1) I stuck to my word and 2) I really look good ;).

Feel free to check back in often between now and then too...you know...just for kicks.

Papa John's founder warns against eating too much pizza

http://www.burnthefatblog.com/archives/2009/02/pizza_chain_owner_says_dont_ea.php

http://www.cnn.com/2009/HEALTH/diet.fitness/02/06/papa.johns.pizza.obesity/

"You're getting skinny"

I had an interesting thought on my way into work after spending some calories at the gym. As nice as it is when people say to me "you're getting skinny", after everything I've learned on my journey into my new healthy lifestyle, I think it would be even more rewarding if people said to me that I'm looking fit, trim, lean or in great shape. I'm not really trying to get skinny. I'm trying to be as healthy as I can be...ok, ok!...and look good in summer wear.

But, truth be told, I'm not one for turning down a compliment of any sort.