July 2010

July has been quite simply, an outstanding month.

The gym has really kickstarted my weight loss and I've crashed through a number of weight loss goals. Debs and I signed up for the gym at the end of June. After two inductions and some time getting used to the various equipment, we have spent time with our trainer developing our training plans and been given some pretty challenging goals. Nevertheless, the workouts are strangely addictive, and even on our rest days, we find ourselves itching to work out.

If you are interested, this is our gym: Burntwood Court

In addition, I've studied more about the diet I've been following. Weightwatchers has been good so far, but I'm concerned that it concentrates solely on saturated fat, to the exclusion of other factors such as protein, carbs and salt. By tracking what I eat in a different way, I have found myself with more energy and am less beholden to one constituent of food.

I would say that this new way of tracking is something I can do for the long-term; WW is likely to be something I would become bored with once my goal is reached. I'm still in this for the long-term, it's just a different way of looking at things.

Weight Change

1st July: 15st 7.2lb "3 pounds this week. My biggest loss for a long time. Have been going to the gym for a week and a bit now, so something is obviously working!"

8th July: 15st 3.8lb "Got to be happy with that. The gym is really working now (judging by the aches and pains) and I've crashed through my official 10% barrier. Never thought I'd see this. A few milestones are coming up: 14s, into the "overweight" and out of the "obese" category. and getting to the same weight as I was when Debs and I first met. Ahhh."

15th July: 15st 1.8lb "I really seem to have overcome the plateau now. My weight is tumbling pretty quickly, and I'd be amazed if I wasn't losing body fat % too. I've a few mini-goals coming up such as (i) sub 100 kilos (ii) 14 st something for the first time since 2002 (iii) the weight I was in 2001 when Debs and I met (iv) sub 200 pounds. Have an appointment at the docs this week to check on BP and cholesterol. This will be useful to see if all is OK health-wise."

22nd July: 14st 13lb "Today is the day that I say goodbye to 15 stone. In addition I have officially become "overweight" rather than "obese". I have reached, roughly, the halfway mark. Today feels good."

29th July: 14st 9.2lb "Big loss this week. A new regime; a wave goodbye to the "low fat" diet and concentrating on calories, carbs, protein, salt. This will be a much healthier way to lose weight and I'll be able to look at other important dietary content."

(click to enlarge)

You'll note the reference on 15th July to a Blood Pressure check. Last Christmas, my BP had moved into the "almost needs medication to get it back to normal" category. Happily, the latest check seemed to suggest it was moving in the right direction and, whilst still slightly above what it should be, is approaching normality.

I still have to recognise that,despite the good work, I am very overweight and have a long way to go to reach my ultimate goal weight.

Measurements

Waist 104cm (-18cm)
Chest 108cm (-6cm)
Calves 42cm (-3cm)
Neck 42cm (-4cm)
Upper Arms 30cm (-4cm)
Thighs 51cm (-10cm)

As you'll no doubt see, I'm considerably smaller this month that I have been before. Clearly the new regime works!

I'm now in a position to start creating my weight loss rules. No doubt I'll add to these as I go on:

Paul's Weight Loss Rules

#1 Do not spend your time on faddy diets. The simple fact is that you have to burn more calories in a day than you consume to lose weight. Any diet will work if it follows this rule.

#2 Exercise. Go to the gym. If you think you are too fat to go, you are not. People will respect you for recognising that you need to be there.

#3 Lose weight in the kitchen and build muscle in the gym. The calories you burn in half an hour of running are miniscule. Lower your calorie intake; use the gym to build and maintain muscle and this will increase your metabolic rate and make you more efficient at burning calories.

October 2010

I haven't posted for a while; apologies for the lack of updates!

The past couple months have been quite unusual. All part of what life does to you, but trying nonetheless. Debs has been into hospital for a major operation, and so the disruption to normal schedules, eating patterns, exercise, etc. has had the effect of halting my weight loss.

The structure I put around food and exercise means that I haven't put any weight on, so we say thank you for small mercies. In addition, my measurements in the important areas (waist) continue to fall, and in other important areas (chest, biceps, thighs) continue to increase!

What is the most important thing though is that the reduction in fat over my body has started to reveal some real muscle definition. I've got a better upper body shape than I've had in a long time (ever?!).

Two things they didn't tell you about this weight loss thing:1. You will be cold. Very cold.2. The lack of padding when you sit down will make it very uncomfortable3. It will cost a fortune in clothes.

Taking the last point, I'm now just about getting into size M clothes. Quite remarkable. I have also nabbed Debs' favourite Lynyrd Skynyrd t-shirt that she bought this time last year in Manchester. I can now fit into her old clothes. (Settle down at the back, thank you!)
Otherwise, lots more confidence, more compliments and I'm able to tell people that I've "lost 4 stone".

Weight Loss

My weight loss has slowed considerably now, as might be expected so far in. I've decided not to do weekly updates but I'll keep you posted on my end of month weight.

Here goes: 13st 12.2lb

So from the end of July, 3 months ago, I've lost just 11lb at a rate of about a pound a week. It's still not a bad to keep up consistently, although it does feel that the whole time has been spent on a plateau.

Body Measurements

Waist 100cm (-22cm)

Chest 104cm (-10cm)

Calves 41cm (-4cm)

Neck 41cm (-5cm)

Upper Arms 31cm (-3cm)

Thighs 53cm (-8cm)

Paul's Weight Loss Rules

#4 Watch your Salt Intake. Salt is an absolute killer when it comes to weight loss and measurement. The more salt you take in, the more your body retains water. Since most of what we eat and excrete is water, this has a massive effect on our measurement of weight. Remember that it takes 3500 calories to add or lose a pound of fat, which is a big deal.

#5 Enjoy Yourself. You'll very quickly find your taste buds reactivating. If, like me, you were very obese, your sense of taste will have diminished. Add that to your new found culinary skills and you'll find this whole healthy living thing a pleasure. It most definitely is not "hard work".

November 2010

Back in September, my sister and I decided to raise some money for charity. She challenged me (in the way only siblings can) to enter a 10K road race in Lincoln. Challenge accepted! Bear in mind that I haven't run in any shape or form since High School, some 25 years ago.

Since then, my efforts at the gym have been solely focussed on this race in April 2011. I have increased my interval training, which has in turn significantly lifted my heart rate when working out. I run intervals for about 10 minutes, alternating between a walk, and running at between 11 and 12 km/h.

A couple of weeks ago, I went for my “cardio day” at the gym. I do about 20 mins of cardio every time I go (usually 3 – 4 times per week), but every so often I set aside a session to just run and swim for a combined total of about an hour. Rather than my usual intervals, this time, I decided to see what I could achieve at a slower speed. So I set the treadmill at a steady 9km/h and started off. 17 minutes later, I decided to call a halt. 17 minutes and 2.5km later! And I could have gone on, but I wanted to do my swim. For another half an hour!

Since then, I have run faster and for longer, with a PB of 3.2km in 22 minutes, no stops.

I can't describe how I feel. All that training and all that effort seems suddenly very worthwhile.

I'm still receiving a lot of comments, now towards the “wasting away” end of the compliment scale. People I haven't seen for 4 or 5 months double-take. It's an incredible buzz and highly motivating.

Body Measurements

We bought a body fat measurement scale this month allowing me to track more than just weight. Looking back at measurements and using online calculators, I've discovered the following:

On 21st Feb, my weight was 234lb with a BF% of 34.8%. This equates to 81.4lb fat

On 18th November, my weight was 193.4lb with a BF% of 22.8% (44.1lb fat)

Therefore, my total weight loss over this period was 40.6lb, and 37.3lb of that is fat. Pretty good.

Waist 98cm (-24cm)

Chest 104cm (-10cm)

Calves 42cm (-3cm)

Neck 40cm (-6cm)

Upper Arms 30cm (-4cm)

Thighs 53cm (-8cm)

Goal Setting

Time, I think, to set my ultimate goal. I'm not going to set a timescale because I think that will put unnecessary pressure on me. I'm not going to change my eating or exercise habits to meet an arbitrary deadline, so it will be what it will be.

But my goal is this: Weight 168lb and BF of 15%.

From where I am now, this means losing a further 25lbs in weight, with 19lb of that in fat. I expect I'll be there sometime next summer.