February 25, 2013

Five days away from my next weigh in on my journey to lose 100 pounds. I've been on a mini vacation from work. I will return to work tomorrow after my four day weekend.

My wife Jae inspired me to start a blog because she had been wanting to start one about her writing. I ended up starting mine first and then she put her out like two weeks later. She has written some books and many stories but now is working on her first book for publication. Here is a link to her blog:

http://jaemag.blogspot.com/2013/02/im-over-20-pages-into-my-novel.html

This week i changed up my exercise routine by  concenstrating on the cardio portion only.  Normally I have a mix of 70 % cardio and 30 % weight lifting and vice versa for each week. I like to keep mixing things up so my body want get used to it and burn even more calories.

I went to the park two days ago and did a slow walk around since i was sore, walked the 1.2 miles in 27 minutes. then came home and finished working out. The other day incorporated jump roping into my routines as my new exercise this week. Danced to you tube yesterday. today i'm taking off after three days of working out.

Had tuna on tomatoes on yesterday that was good and a change of pace. Ran out of bread so improvised with the tomatoes as a substitute.  Cooked hamburger and fries, salmon fish, apples, oranges, chips, pecan ice cream,  pancakes, and coffee.  Sticking to the real food routine with a variety of foods. I rarely eat out anymore which is good for the waist line and the wallet.

Will add more vegetables to the mix. I like to have a wide options of food and exercise to keep things from getting boring.  To stay motivated I read up on exercise and health almost daily. Soon I will add my picture to the blog once my wife's busy schedule slows down.  Below is a link to a 101 year old Marathon runner, my hope is to be working out in my senior years too. Until next time take care and God Bless.

check out links below:

A Otis Redding gem I found by mistake

https://www.youtube.com/watch?v=g0AS5CIRdM4

101 year old marathon runner

http://www.cinemablend.com/pop/101-Year-Marathon-Runner-Finishes-His-Last-Race-52944.html

February 22, 2013

I'm glad to be back on track after struggling for decades to lose weight. I remember in October 1983 i went to the air force recruiter office and he told me i had passed everything but only one thing was holding me back from joining the military. He said i was too heavy and needed to drop 30 pounds. I remember leaving his office and at the subway station heading back home, i remember emptying the candy  out of my pockets into the trash can. on that subway ride home i thought about what the recruiter said over and over again.

While on the train i vowed i would lose the weight somehow with no knowledge of how to do it. I had never exercised outside of gym class in high school. soon i was at the library  and i checked out two books, one on running and one on rice dishes. I had observed army soldiers running at fort Gordon, GA the summer of my junior year in high school while visiting there thru my ROTC program. so this inspired me to check out running.

From there on my family acre of land i started walking in the backyard everyday. Then walking/jogging/ then running for six months and eating rice dishes with soup or beef stew on top. six month later in march 1984 i showed back at the recruiter office. The same recruiter didn't recognize me and asked who i was. after i explained i dropped 70 pounds, i joined the air force the following week.

Now that same fire and desire i had then has returned to me again and i'm very excited to have it back. how times have changed since then. now my library is google and you tube. i'm amazed at all the information that is out there now. since i have so much more knowledge and multiple avenues to pursue i know i will be unstoppable. I vowed to myself also there would be no excuses to make my goal and so far i am keeping it. i will keep it no questions in my mind about that.

What i have learned even thru the struggling years that the mind is a big part of any success. So many times i talked myself out doing what i needed to do, being lazy, procrastinating, making excuses, and being stubborn. Then i knew i was heading down the right path when i was willing to sacrifice things. that was a big ah moment. sacrifice is the major step to any  major change.

For example, i finally finished school after 26 years of taking my first college class, when i  earned my bachelor degree five years ago. I got it done when i sacificed four years of my life to nothing but school. I had no life for those years because i was either in class, working, or studying for class.

To successful lose the weight i sacrificed desserts out my diet, changed my eating habit to fat protein and then lean protein every other day and exercise six days a week. Three day on and one day off. Nine pounds lighter is the result since January 1st. More to come later, until next time take care of yourself and God Bless.

Check out these links:

20 Must-Do Tips to Make Any Workout Routine Better

http://www.fitsugar.com/Essential-Exercise-Tips-28182638

Exercise Can Make You Smarter, Study Says

http://www.sunriseseniorliving.com/blog/February-2013/Exercise-Can-Make-You-Smarter-Study-Says.aspx

February 19, 2013

Someone on a fitness blog i belong too asked me how i lost weight. Here is my response:

My purpose was to lose weight eating regular (non diet) food. The adjustment was to add some fruit, vegetables, and eat high fat protein one day like pork chop sandwich and the next day eat low fat protein like tuna and salmon fish. I do different workouts like jumping jacks, weight lifting, ellilitical, dance to you tube, leg squats, walk/jog in the park stuff like that. Also add a new exercise every week. In my daily life get active by doing stuff around the house to burn calories and sometimes do workout while watching tv. washing dishes for ten minutes burn 50 calories. Just get up and move. That's it.

Getting ready to exercise after i make this post. Will start with working out on the large ball my wife has. Been doing crunches on that. Will look at the exercise booklet that came with it and try some new stuff. Also will try and find my jump rope and hop on the elliptical to finish out my workout tonight.

Tonight i pigged out on two piece of candy, two pork chop sandwiches and some ice cream. It weird filling full, not somethings that happen too often now. When your stomach is full it can slow you down. Tomorrow night i will eat something light like tuna or the new dish i've added rice and beef stew meat.

My wife notice my pants fitting loosely on me last week. My pants are literally falling off me all the time. Before long I'll have to buy new cloths. This is my new life style for life. I will keep you guys posted, until next time take care of yourselves and God Bless.

Fitness blog i belong to

https://plus.google.com/u/0/communities/115013375406993745401#communities/115013375406993745401

February 16, 2003

The hard work is paying off. Lost six pounds in two weeks. Since January I've lost a total on nine pounds. ninety one pounds to go on my quest to lose 100 pounds. I'm feel real good!!

Still eating regular food. Had pancakes with syrup and black coffee with sugar this morning. Last night had two pork chop sandwiches. This week ate potato chips, corn chips, apple, oranges and water at work. I bring my lunch to work everyday, this save me money too.  On my low fat days which is every other day, I'll eat a can of tuna or salmon fish with a vegetable for dinner when i get home.

On valentine's day only had two pieces of candy that happened to be the serving size. The service size for this was 170 calories. My biggest change with my diet is limiting desserts. I use to eat candy every day and drank sodas. I stopped doing this.

Got on my elliptical for a half hour and burned 360 calories and walked 1.9 miles. Danced to the rolling stones and micheal jackon on you tube. Lifted weights for two days in a row. Will work out today and take tomorrow off. I also my my life in general more active. Like take the stairs at work and sometimes walk during my lunch hour. Do stuff around the house, found out washing dishes for ten minutes at my current weight burns 50 calories.

Since it takes 1500 calories to lose a pound. My six pound weight loss equates to 9 000 calories burned off my body. Which equates to an average of 642 extra calories burns a day. I plan to keep challenging my body and keep my workout fresh with new exercises added and doing different ones each day. More later. Until next time take care of yourselves and God Bless.

February 14, 2013

Today is Valentine day and I'm planning to eat two piece of chocolate nut candy when my wife get home from work. I used to eat half to two thirds of the box in a day. I now baking some salmon fish to go with the left over greens i cooked yesterday for tonight dinner.  Yesterday i had two hamburgers with collard greens.

My body has been making me hungrier I guess from all that working out. Some days i ate extra at work because my insides were burning. Hopefully i didn't eat too much.

I've got to be extra good since i will weigh in on Saturday. Been working hard, two days ago did like 60 leg squats the Bruce Lee way. Going down and then rushing back up. I been sore for  days after that. Will do some tonight too. Yesterday was my off day after working three days in a row. I didn notice since doing the squats my hamstrings are loose and very flexible. Usually they are in knots and giving me pain.

The past few days skipped the park and worked out in my living room doing weights for my arms and shoulder. Tonight plan to keep changing things up and hopping on my elliptical machine and doing some jump romping.

My workout have been averaging fifty minutes with little rest time in between exercises. I'm looking forward to my weigh in. More later y'all. Until next time take good care of yourselves and God Bless.

the bruce lee workout

http://www.bodybuilding.com/fun/getting-fit-and-strong-the-bruce-lee-way.htm

February 11, 2013

Yesterday danced to James Brown music for 50 minutes burning those calories. Someone combined all his Soul Train appearance into one 44 minutes non stop jam on You Tube. I was sweating like the Godfather of Soul when it was over. This definitely is a fun workout, always thoughts his music is great for the heart and soul.

Today at work i was hungry all the time. I guess all that dancing had drove my body crazy. Tonight i will concentrate on weight training.

I'm  feeling stuffed after eating two rib sandwiches. In a few minutes i will be working some of that off. I hadn't planned on eating that much food but my wife has been too sick to eat with me lately. I've starting freezing stuff from double portions to just one.  Recently had corn, spinach, collard greens, and pecans.

Will pull out my jump rope too, it really burns a ton of calories and fun to do. Trying to do a large variety of stuff to keep my body guessing to maximize calories burns and keep exercises from becoming routine. I will keep you guys posted on my journey, until next time take care and God Bless.

Calories burned doing different exercises

http://www.mayoclinic.com/health/exercise/SM00109

top 10 calorie burning exercises.

http://www.askmen.com/top_10/fitness/top-10-calorie-burning-activities_10.html

Intense Exercise burning calories after you workout

http://yourlife.usatoday.com/fitness-food/exercise/story/2011-09-01/Bonus-for-exercisers-Calories-burn-long-after-workout/50224116/1

February 8, 2013

Glad the work week is over. Had some struggles getting my full hour work out in on  some days, working can take a lot out of you. James Brown- my secret weapon- on you tube help propel me thru on some nights.  I did work hard - got the sore muscles to prove it.

Jogged and walked in the park in my dress cloths from work while everyone else were in jogging suits. Did the 1.2 miles around the track averaging twenty minutes. Then came home and did some weight training.

Didn't eat as much vegetables as i hoped, but had a pretty good diet. I did stick to the alternate lean meats every other day. Made  a pork chop sandwich this week as a new item for dinner one night that was really good.

My job has a wellness program where give you points for living healthy. With the points i have from that i ordered a heart monitor today, so i can see my progress and get more points in that program.

I can tell already in my cloths I'm having success. My pants keep falling down and i will probably have to get a new belt soon. On my belt i'm down to the second hole at the end of my belt loops. I will write more later and hope everyone is having a good day and God Bless.

My secret weapon in action on Soul Train. This will get your body up and burning some calories. Play it twice in a row and do your body good.
https://www.youtube.com/watch?v=1N5jY00z_Sk

Seven benefits of exercise

http://www.mayoclinic.com/health/exercise/HQ01676

Heat rate information and heart scale

http://www.heart.com/heart-rate-chart.html

 

February 5, 2013


I pigged out during the Superbowl on Sunday eating a hot link sausage sandwich,  barbecue potato chips and ice cream. That game was the best i seen in a very long time. Before the game i did better during lunch eating salmon fish, spinach, and corn.

Ended up jogging the whole weekend and was planning to go on Monday but it was poring rain. I did notice while driving in spite of the rain i saw two joggers on the street. Got my work out up to a hour, although yesterday only did 35 minutes.

I planning to workout for three day straight and take a day off. This will give me six days of working out in a week. Also in general keeping myself active by getting out my chair to do anything to burn even more calories. Pushing myself to get more active outside of exercising.

Two weeks ago i injured my toe while taking my ten minute walk at work. It had swollen up twice it size, bleed and was disfiguring. The doctor had me to soak it little salt twice a day and put a band aid on it to buffer it rubbing against my shoe. My toe is healing up nicely and out of pain. I still kept working out because I'm determine to make this happen. I will keep you posted on what i'm doing. Take care and God bless!

Check out the many  benefits of jogging.

http://www.medicinenet.com/running/article.htm

From Men Health.com  great health information on how  to prevent heart disease.  Stuff like increase vitamin c, to eating Tuna and interval training.

http://www.menshealth.com/mhlists/prevent_heart_disease/Cut_the_Fuel_Supply.php

February 2, 2013

This has been a good day and the best part is  the day is not over yet. First thing i did this morning i went for a jog/walk at a park for the first time is years. I have not ran in like three decades ( since my Air Force days).  Did it on a very cold day with about two inches on snow blanketing the ground. i hate cold weather so being at the park when it this cold is a big first also.

My park workout last thirty minutes: about ten minutes jogging and twenty minutes walking. It was a little slick but i didn't fall. Of course it was like five people in the park because of the weather. Just getting out in it was a big win for myself. According to a calorie counting website i burned a total of 280 calories doing that work out.

I was pleasantly surprised afterwards. Normally i am dragging with little energy, due to being morbid obese and having sleep apnea. While shopping after that work i notice i had a abundance of energy. You could call me the energy bunny and my mood was up. That is a powerful motivator to keep that going.

As promised got on the scale and lost another pound. Put another way in two weeks time i burned off 3,500 calories than i consumed. That average out to being burning 250 calories a day. Pretty good for a former couch potato.

Planning to adjust my diet to eat lean fish and tuna every other day to help offset my fattening big calories from the ribs, hamburger and this week pork chops. Adding cook vegetables to complete my dinner plate on every meal too. Eating a small serving of ice cream and doing that every other day too.

Also plan to go in the basement to do a little weight training. If you haven't notice. Today i doubled my work time. Losing a pound a week is good for me. I prefer the slow method because i plan to make this a way of life. My new life. God Bless and wish everyone have a good day as well.