december 31, 2013
yesterday i spent my birthday in pain from my back going out the day before. today still in pain because my medication doesn't ease the pain at all. stretching my painful legs relives it some, make me think it is muscle spasms.
waiting to recover before i start back working out. i think that advance interval training did me in. so i will continue to revise it when i get back to it. do only the things i know i can do without taking my back out.
one of these days will add yoga to the mix to keep my body stretched out. will write more in the future. happy new years everyone. God bless and take care.
Tuesday, December 31, 2013
Sunday, December 22, 2013
the results
december 22, 2013
this regular middle aged morbid obese man finished out this year nine pounds lighter than i started it. today the scale read 287 pounds. my start weight in january was 298 pounds. as i wrote recently in my year end post, i had some serious challenges. in fact everyday is a challenge to lose any weight in the modern world i live in.
my work life consist of sitting in front of a computer for eight hours a day. then when i home i have more time to sit in front of computer or tv. fast food and the mighty microwave makes food so accessible. like fifty years ago one had to work on the farm all day and burn off tons of calories and that kept one in shape.
i'm glad i live when i live but losing weight is more challenging. the good news is i'm still in the game and will never give up. i will reach my goal no matter how long it takes and what i have to do to make it happen.
since my last blog i've discovered and tried new things to help me get there. on you tube found the ultimate hiit (high intensity interval training) video that gets your heart rate up so much one person wrote within a few minutes they felt they were dying. it is definitely not for the week hearted. my first try i did about eleven minutes of it before stopping. i am bound and determine to finish it and keep doing that. the video is like a half hour that has little rest time and lots of maximum effort exercises in it.
so i'm still doing my thing and going for the goal. next year is more promising than this one. i'm still reaching, learning, and doing what i need to do to make it happen. keep dreaming, take care and God Bless.
this regular middle aged morbid obese man finished out this year nine pounds lighter than i started it. today the scale read 287 pounds. my start weight in january was 298 pounds. as i wrote recently in my year end post, i had some serious challenges. in fact everyday is a challenge to lose any weight in the modern world i live in.
my work life consist of sitting in front of a computer for eight hours a day. then when i home i have more time to sit in front of computer or tv. fast food and the mighty microwave makes food so accessible. like fifty years ago one had to work on the farm all day and burn off tons of calories and that kept one in shape.
i'm glad i live when i live but losing weight is more challenging. the good news is i'm still in the game and will never give up. i will reach my goal no matter how long it takes and what i have to do to make it happen.
since my last blog i've discovered and tried new things to help me get there. on you tube found the ultimate hiit (high intensity interval training) video that gets your heart rate up so much one person wrote within a few minutes they felt they were dying. it is definitely not for the week hearted. my first try i did about eleven minutes of it before stopping. i am bound and determine to finish it and keep doing that. the video is like a half hour that has little rest time and lots of maximum effort exercises in it.
so i'm still doing my thing and going for the goal. next year is more promising than this one. i'm still reaching, learning, and doing what i need to do to make it happen. keep dreaming, take care and God Bless.
Wednesday, December 18, 2013
challenges and goals
december 18th, 2013
next week will get on the scale to determine how much weight i lost for this year. my goal is to lose 20 pounds each year until i lose a grand total of 100 pounds. last time i blogged about the struggle i had this year with my back and food temptations and challenges.
constantly i'm reading up on exercise and the benefits of it. my main thing is to improve my health and stay as healthy as possible for the rest of my life. in my family history diabetes is on both sides of my family and i'm trying to avoid that disease as much as possible. this year my brother was diagnosed with this disease and my mother has had it for decades.
at the end of the year i will turn forty nine years old and i have sleep apnea and a bad back. losing weight will help ease or eliminate both of those problems and keep other ones from coming up. in the last quarter of this year i've paid closer attention to my diet as well. i've done this by adding more vegetables and watch my portions size.
for my notorious sweet tooth i've limited it to saturday only. for six days a week i'm real strict on desserts. i only drink sodas on the weekend and cut way down on sugar i add to coffee and tea.
everyone have a happy holiday and take care and God Bless.
next week will get on the scale to determine how much weight i lost for this year. my goal is to lose 20 pounds each year until i lose a grand total of 100 pounds. last time i blogged about the struggle i had this year with my back and food temptations and challenges.
constantly i'm reading up on exercise and the benefits of it. my main thing is to improve my health and stay as healthy as possible for the rest of my life. in my family history diabetes is on both sides of my family and i'm trying to avoid that disease as much as possible. this year my brother was diagnosed with this disease and my mother has had it for decades.
at the end of the year i will turn forty nine years old and i have sleep apnea and a bad back. losing weight will help ease or eliminate both of those problems and keep other ones from coming up. in the last quarter of this year i've paid closer attention to my diet as well. i've done this by adding more vegetables and watch my portions size.
for my notorious sweet tooth i've limited it to saturday only. for six days a week i'm real strict on desserts. i only drink sodas on the weekend and cut way down on sugar i add to coffee and tea.
everyone have a happy holiday and take care and God Bless.
Friday, December 13, 2013
my year in review
december 13, 2013
i started my weight loss and this blog in january of this year with a goal of losing twenty pounds a year for five years to equal a 100 pound reduction. my plan was to lose it slowly in order to keep it off for good and stay as healthy as possible.
My starting weight was 296 lbs and lost two pounds at the end of january. in february was down nine pounds. by the end of march of i was down to 279 pounds, a total weight loss of seventeen pounds. so off to a fantastic start and lost more than i had planned in that short period of time. also in march got a major blow when my bad back went out trying to climb the walking bridge ramp downtown.
this event killed my momentum and a lot of my motivation. being is so much pain for a long period starts messing with my mind and spirit. it had been years since my back had went out and had to see the doctor to ease the pain. I was in so much pain I was walking crooked and had to stay in bed most of the day. Sitting made it worse and ended up missing several days of work.
in april i was still trying to keep going. I wrote on my blog then that "Today went to the park and walked/jogged/ran almost 2 and half miles, lifted weights/wall push ups/jumping jacks for 30 minutes while watching the game and danced to You tube for 30 minutes. So I burned over 683 calories"
in the middle of april i blog that i had lost another four pounds and was down a total of 21 pounds. so at that point i had surpassed my goal for the year and feeling good considering my health challenges. on april 18th i blogged that "Yesterday went to see the spine surgeon who showed me my MRI of my back. Six of my lower back disks were bad and two of those qualified for surgery. He said I had some other alternatives I could do to ease my pain in my legs. Since I'm not a fan of surgery I chose physical therapy."
the physical therapy did an amazing job of getting rid of the pain. however i had a mental block of damaging my back more and that showered the rest of my year. i was concerned of going thru that pain again and of facing back surgery.
reported in may i had picked up three pounds and this was the start of going the wrong way. also at the start of the year my home gym was dismantled to add rooms to my basement. in fact i still don't have the home gym yet but almost have it completed.
by july i was back up to 277 pounds and feeling frustrated. i was still doing occasional long work outs but the down days started to mount. by the end of august i had lost eight of the ten pounds i had regained in the previous two months. but that was short lived because i ended up re-injuring my back again later on in the year and struggled with my weight loss big time.
by the end of the year i started to lose weight again but not as much as before. so i'm on the right course but at a slower pace. i'm glad i didn't give up and will continue to push though all my challenges and will keep you guys posted.
so this my year in review. so take care and God bless.
i started my weight loss and this blog in january of this year with a goal of losing twenty pounds a year for five years to equal a 100 pound reduction. my plan was to lose it slowly in order to keep it off for good and stay as healthy as possible.
My starting weight was 296 lbs and lost two pounds at the end of january. in february was down nine pounds. by the end of march of i was down to 279 pounds, a total weight loss of seventeen pounds. so off to a fantastic start and lost more than i had planned in that short period of time. also in march got a major blow when my bad back went out trying to climb the walking bridge ramp downtown.
this event killed my momentum and a lot of my motivation. being is so much pain for a long period starts messing with my mind and spirit. it had been years since my back had went out and had to see the doctor to ease the pain. I was in so much pain I was walking crooked and had to stay in bed most of the day. Sitting made it worse and ended up missing several days of work.
in april i was still trying to keep going. I wrote on my blog then that "Today went to the park and walked/jogged/ran almost 2 and half miles, lifted weights/wall push ups/jumping jacks for 30 minutes while watching the game and danced to You tube for 30 minutes. So I burned over 683 calories"
in the middle of april i blog that i had lost another four pounds and was down a total of 21 pounds. so at that point i had surpassed my goal for the year and feeling good considering my health challenges. on april 18th i blogged that "Yesterday went to see the spine surgeon who showed me my MRI of my back. Six of my lower back disks were bad and two of those qualified for surgery. He said I had some other alternatives I could do to ease my pain in my legs. Since I'm not a fan of surgery I chose physical therapy."
the physical therapy did an amazing job of getting rid of the pain. however i had a mental block of damaging my back more and that showered the rest of my year. i was concerned of going thru that pain again and of facing back surgery.
reported in may i had picked up three pounds and this was the start of going the wrong way. also at the start of the year my home gym was dismantled to add rooms to my basement. in fact i still don't have the home gym yet but almost have it completed.
by july i was back up to 277 pounds and feeling frustrated. i was still doing occasional long work outs but the down days started to mount. by the end of august i had lost eight of the ten pounds i had regained in the previous two months. but that was short lived because i ended up re-injuring my back again later on in the year and struggled with my weight loss big time.
by the end of the year i started to lose weight again but not as much as before. so i'm on the right course but at a slower pace. i'm glad i didn't give up and will continue to push though all my challenges and will keep you guys posted.
so this my year in review. so take care and God bless.
Tuesday, December 10, 2013
still dancin
december 10, 2013
soon i plan to write a summary of my progress this year and goals for next year. in the meantime i'm watching what i eat and workout almost daily. for lunch today i had a can of lite campbells chicken soup, a bananas, and nut mix. drank water and will drink a low calorie drink mix with dinner.
tonight i will make tuna and cook fish. have a seafood night to compensate for my barbeque ribs last night. i'm only eating desserts on the weekend and working out extra to offset some of those calories.
recently purchased an exercise book from amazon called "the bodyweight exercise bible" to expand my routine. can't wait to do some new workouts to keep things fresh and new. this week i danced for about almost an hour off of you tube listening to 90's hip hop and rap songs.
tonight i'm planning to lift free weights and do some squats to build some muscles and burn fat. tomorrow i'll do more pushups like i did earlier this week and blog about. i had planned to work out longer doing my live workout but got interrupted, but it all counts. doing something everyday is the main idea. take care of yourselves and until next time take care and God bless.
soon i plan to write a summary of my progress this year and goals for next year. in the meantime i'm watching what i eat and workout almost daily. for lunch today i had a can of lite campbells chicken soup, a bananas, and nut mix. drank water and will drink a low calorie drink mix with dinner.
tonight i will make tuna and cook fish. have a seafood night to compensate for my barbeque ribs last night. i'm only eating desserts on the weekend and working out extra to offset some of those calories.
recently purchased an exercise book from amazon called "the bodyweight exercise bible" to expand my routine. can't wait to do some new workouts to keep things fresh and new. this week i danced for about almost an hour off of you tube listening to 90's hip hop and rap songs.
tonight i'm planning to lift free weights and do some squats to build some muscles and burn fat. tomorrow i'll do more pushups like i did earlier this week and blog about. i had planned to work out longer doing my live workout but got interrupted, but it all counts. doing something everyday is the main idea. take care of yourselves and until next time take care and God bless.
Saturday, December 07, 2013
push up challenge - work out in real time
december 7, 2013
today is very special to me, it is the day i meet my wife on a blind date playing monopoly. in celebration of that day i will do another real time work out, doing nothing but push ups. push ups are a great exercise that can be done anywhere, no gym membership required.
i will do both wall and floor push ups. they are great for building strenght in your upper body like your arms, chest and shoulders.
start 7:01 pm
13 wall push up done. will take off my boots and attempts some on the floor.
5 floor push up done. my body is not warmed up and a real challenge when pushing up more than 280 pounds.
7:04
will now do some jumping jacks and squats to warm up my body.
30 jumping jacks in a row, i can feel my heart beating. now to the squats.
11 squats. by the way i've made some changes to my blog. Put in a new view- dynamic view to be exact, re arranged my sidebar information, changed the background and a few other changes. it's a more vibrant and brighter page.
7:09
now more push ups on the ground.
6 ground push ups, 10 wall push ups.
well my wife needs me to do something. glad i did another live workout. more later and God bless and take care.
today is very special to me, it is the day i meet my wife on a blind date playing monopoly. in celebration of that day i will do another real time work out, doing nothing but push ups. push ups are a great exercise that can be done anywhere, no gym membership required.
i will do both wall and floor push ups. they are great for building strenght in your upper body like your arms, chest and shoulders.
start 7:01 pm
13 wall push up done. will take off my boots and attempts some on the floor.
5 floor push up done. my body is not warmed up and a real challenge when pushing up more than 280 pounds.
7:04
will now do some jumping jacks and squats to warm up my body.
30 jumping jacks in a row, i can feel my heart beating. now to the squats.
11 squats. by the way i've made some changes to my blog. Put in a new view- dynamic view to be exact, re arranged my sidebar information, changed the background and a few other changes. it's a more vibrant and brighter page.
7:09
now more push ups on the ground.
6 ground push ups, 10 wall push ups.
well my wife needs me to do something. glad i did another live workout. more later and God bless and take care.
Wednesday, December 04, 2013
staying strong
december 4, 2013
keeping to my new carb diet and turning down temping offers. one of my co workers wanted to know if i wanted a candy bar from the vending machine. i had to turn it down and stay focus on my goal to lose weight. felt good to have power over food for a change and prove one can be successful doing it.
my company surprised us with food for lunch. i choose the salad and non sweet tea. then went back for lemonade which wasn't that good. if i am gonna eat a cheat item i want it to be worth it. still proud i made better choices. i always make my lunch everyday, also ate a banana and apple the rest of my day.
i've been sticking to this for the most part and will definitely see positive results in the future. staying the course and staying strong everyday. until next time take and care and God bless.
keeping to my new carb diet and turning down temping offers. one of my co workers wanted to know if i wanted a candy bar from the vending machine. i had to turn it down and stay focus on my goal to lose weight. felt good to have power over food for a change and prove one can be successful doing it.
my company surprised us with food for lunch. i choose the salad and non sweet tea. then went back for lemonade which wasn't that good. if i am gonna eat a cheat item i want it to be worth it. still proud i made better choices. i always make my lunch everyday, also ate a banana and apple the rest of my day.
i've been sticking to this for the most part and will definitely see positive results in the future. staying the course and staying strong everyday. until next time take and care and God bless.
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