January 31, 2013

Just completed my workout for the day after a long work day. Got tired and had to break it up some, but got it done. Had to bring in my secret weapon for my last ten minutes of it, put on james brown on you tube and dance the rest of the calories off.

Two days ago cooked myself a pot of collard greens and had those for two days. This is one of favorite vegetables. This would have been great with some salmon fish but ran out that.  This weekend will get some more of it.

Ready for the superbowl on Sunday, my Atlanta Falcons almost made it but came up short. Getting ready for my weigh in on Saturday morning and will let you know how i did. Good night everyone and may God bless you.

January 27, 2013

One of the things i do to keep myself motivated is to read about exercise and health on the Internet. Also read about exercises and read about real people who are improving there health. I will try and post some of that information on my blog as well. Part of the purpose of my blog it to remind me when i reach my goal, to never forget what i went thru.

So far so good. Since i like exercising it coming back somewhat easily. I'm more out of shape than i realize. Last Friday i  took a  ten minute walk during my lunch at work. I will keep that going. Found out afterward  that help wake me up and got my blood flowing. Still taking the stair at work. Doing my lunch time walk i added three flight of stairs.

Since i exercise at an elevated pace, getting in the thirty a minutes a day is a challenge. Big surprise for me, a few years ago i use to exercise two hours at the gym everyday. Some days i only did 15 minutes of exercise.  Only took a few days off from exercising. Can't wait until my home gym is ready again, that will take months.

Moving things out of the basement incrementally is a good work out. I read somewhere this week on the Internet that movement of any kind is exercise and burrns calories. Today shopping trip at like four stores, some  of them were superstores where i did plenty of walking and burned calories.

I used to sit in the car when my wife shopped in some stores, not anymore i there. Part my plan is to get as much movements as possible everyday. I'm now conscious if i sit too long watching tv. Every hour i will get up to do something. Take out the trash, shave my face, brush my teeth. Something.

My diet is going as planned. With the exception of ice cream every other week, I haven't had sweets since new years eve. I am a big candy, cake and cookie eater. That is definitely the longest i have done in my life. I finding out a lot of this mental too. I use to salivate just thinking of sweets and couldn't wait to eat them. Now my goal has replace that thought to the point when i see sweet food as something not even on my radar.

Since i cooking everyday now that has kept me satisfied and I'm finding new ideas and making my new diet more versatile and healthy. This has kept me from craving sweet food too.  Recent weeks i've had spinach, tuna (which i eating now), oranges, barbecue ribs, salmon fish, hamburger, fritos, chips, corn, water, soda on the weekends only, pancakes, black coffee with sugar and apples.

This coming Saturday, i will weigh in. Hopefully i will have lost at least two pounds. I will post the good or the bad.

my exercise program

In the 80's i took up running to lose weight to join the air force. In seven months i lost 70 lbs in six months. After about three years later i stopped running and the pounds came back.

So eventually i plan to get back into running. Now my plan is work out thirty minutes a day doing jumping jacks, standing pushups, dancing, taking the stairs at work, anything evolving movement. Once my basement project is down, i can include boxing heavy bag, eliptical, free weights and total gym.

When the weather warms up i can power walk and light jog in the park.

My Diet

The most challenging part of losing weight has been sticking to a healthy diet.  I never saw a desert i didn't like. Usually I overindulge to the point of making myself sick. Once a cousin I hadn't seen in many year reminded me i use to eat a whole gallon of ice cream in one setting when i was a boy. Major tragedy stuck my young life and food became a comforter.

Oreos were my hero's, chocolate donuts, pecan baked brownies and other sweets took over my life into adult hood. Sweets are ememy number one for me in more ways than one. My mother has diabetes which is major problem in both sides of my family tree.

My biggest fear is contracting this disease. This is one major motivation to get a handle on my life.

My diet for weight loss consist of limiting sweet to a bare minimum. Eating home cook meals consisting of meat and vegetable and fruit. I don't like diet food at all, so I'm eating regular food. I drink a lot of water and only drink soda on the weekends. I do have one dessert i will eat and that is icecream.  I plan to limit it to every other week, to get calcium since i dont' like milk at all.

 I'm not into trend diets at all.  If for whatever reason i start to yo yo or not meet my goal at all i may look into weight watchers. At the the very least consider by pass surgery. I not feeling surgery not a fan of that at all. That's why i prefer to lose the old fashioned way.

I plan to post both the success and failures i have in terms of diet, exercise and other bumps in the road.

Goal To lose 100 Pounds

I am a regular middle aged morbid obese man who has set a goal to lose a 100 lbs the old fashion way over a five year plan. Plenty of excercise and modify my eating. My wife recently told me about a friend who told her that every December she writes a letter to herself her plans for the new year  and put's it in a sealed envelope. At the end of every year she opens to see how she has done. I thought this was a good idea.

Shortly i will write my goals down for this year. They are only two goals, i like to keep it simple right. Goal number one is lose 20 lbs this year and goal two is to read the bible from start to finish.

Losing weight for me has been a real life long challenge. Food has been a best friend of mine for most of my life. I was the chubby kids that became the "big man".

My starting weight is 296 lbls. Every Saturday following my  pay day, which is every two weeks, is my weigh in time. My first weigh this year was yesterday, lost two pounds. 18 lbs to go.