Just a quick note to say I am still here and going strong. Work has been extremely busy the first quarter and I have been using free time for playing and relaxing as much as possible.
Diet has been good - I am still doing IF daily with a 16/8 eating setup. I love the freedom to get up and go to work without any prep and enjoy using lunch time at work to go shopping for the evening's fare. It has become a routine break to avoid any chronic stress - for some reason that 45-60 minutes out of the building recharges all the batteries for the afternoon so much more than shutting the office door and reading news or making calls.
For my twice weekly body weight sessions I have incorporated a suspension trainer for some exercises. Mostly I alternate them in for push-ups every other session instead of plyometric ones. I also use them for Australian pull-up which I have added to the routine and hanging L sits.
This weekend I just finished up a set of parallettes to incorporate more gymnastic type work. I find it very challenging. The last bit I am considering acquiring is a punching bag - I think I would enjoy it and the kids are asking about one as well.
My body weight workout sessions have grown from Mark Sisson's primal blueprint framework - I have included more exercises as I have progressed. I have not done anything with added weight and I still maintain the muscle mass I had when I was using heavy weights and a bodybuilding type routine 6 days a week.
Here is my current session with original exercises from the primal blueprint noted (PB):
Twice weekly:
20 Plyometric Clapping Push-Ups (PB) or 20 Suspension Trainer Push-Ups
12 Pull-Ups (PB) or 12 Chin-Ups (PB)
16 Full Dips
12 Australian Pull-Ups using Suspension Trainer
15 Pistol Squats each leg (PB) (I am still using the suspension trainer for balance on these)
16 Hand Stand Push-Ups (PB) (Legs against the wall still)
90s Cross Spiderman Planks (PB) (One arm one leg touch cross knee to elbow)
60s One leg one arm rotating planks (PB)
25 Leg Raises (Dip Station)
10 Flag Raises
Back Bridge Progression - 30s Feet - Shoulders, 30s Feet Hands, 30s Feet Head, 30s Full back bridge
3 x 15s L sits using the suspension trainer
Typically one properly completed rotation is enough to exhaust everything - if I am particularly energetic I will do a second round hitting the alternate exercise for those listed as either or. I also add one sprint session once a week that takes up ~10 minutes of time.
So total weekly for exercise is probably around 2 hours not including any walking/playing. I don't exercise to lose weight - I do exercise to maintain whatever weight I am in the best form possible. I still get a lot of comments at work about how much dedication it must take to lose all that weight - I just nod politely. Really two hours is nothing - and I really enjoy it! I suspect they are assuming I am working out daily for hours.......so sad it does not need to be that way!
Now that I have the suspension trainer and parallettes (both home made!) I am going to work on gymnastic skills - mostly for the challenge and fun. It would be totally badass to be able to take them out on the lawn and do some free form head stand push-ups, planche push-ups, etc...
I amazed each workout - I always think back to 415 pound me and how impossible it would have seemed to him that he could in two short years be doing pull-ups, Dips, etc...Hopefully by the end of the summer I have even more feats of fitness he would disbelieve.
With spring here I will be spending less time inside so if you don't see a lot of posts I am still here. Follow me on twitter for updates, etc...or the posts also show up on the right sidebar here.
I am off to enjoy the semi-spring day (we just had snow Friday....).
-LL
Showing posts with label My Story. Show all posts
Showing posts with label My Story. Show all posts
Sunday, April 3, 2011
Saturday, February 12, 2011
Reflecting on almost two years and approaching -200 pounds!
February 14th 2009 I started on the path that has led me to where I am currently at - so Monday will mark two full years of change! As of last weigh in with the life insurance exam I have lost -190 pounds. 225 pounds current weight (from a high of 415)!
Some days the old me seems light years away, looking at pictures and videos, when I pull out the old clothes, he seems surreal and almost an impossibility. Then other days he is much closer - when I get a pang of self consciousness in the middle of a room, just before a presentation (I do a lot of training), and sometimes when I just get up and stare at myself in the mirror I can see him looking back at me. Almost haunting me some days.
That old me is a sobering example of despair. He was so physically out of shape that 3 steps made him lose his breath, he couldn't tie his shoes without a struggle, he could not fit in a booth, he could not fit in an airplane seat, he could not run with his children, his appearance paralyzed his career growth, he was miserable inside and out, he had no future, he was dying, he was lost to the world.....
I am glad he is there whether close or far - that old me is a reminder of how far I have come and motivates me to keep pushing forward.
I can see him smile as I play, run, jump, with my children. He can breathe a sigh of relief when I bound up stairs, slide into that small booth, and easily relax in a single seat with room to spare.
And sometimes me and him are one for a short spell - when we reflect on all we have been through and where we are now - there are tears of joy and relief.
I apologize I have no new advice - just some personal reflection on an upcoming milestone. One last thought - if you are out there reading this, and you do not like what you have become, consider starting your own journey, you will thank yourself somewhere down the path.
-LL
Some days the old me seems light years away, looking at pictures and videos, when I pull out the old clothes, he seems surreal and almost an impossibility. Then other days he is much closer - when I get a pang of self consciousness in the middle of a room, just before a presentation (I do a lot of training), and sometimes when I just get up and stare at myself in the mirror I can see him looking back at me. Almost haunting me some days.
That old me is a sobering example of despair. He was so physically out of shape that 3 steps made him lose his breath, he couldn't tie his shoes without a struggle, he could not fit in a booth, he could not fit in an airplane seat, he could not run with his children, his appearance paralyzed his career growth, he was miserable inside and out, he had no future, he was dying, he was lost to the world.....
I am glad he is there whether close or far - that old me is a reminder of how far I have come and motivates me to keep pushing forward.
I can see him smile as I play, run, jump, with my children. He can breathe a sigh of relief when I bound up stairs, slide into that small booth, and easily relax in a single seat with room to spare.
And sometimes me and him are one for a short spell - when we reflect on all we have been through and where we are now - there are tears of joy and relief.
I apologize I have no new advice - just some personal reflection on an upcoming milestone. One last thought - if you are out there reading this, and you do not like what you have become, consider starting your own journey, you will thank yourself somewhere down the path.
-LL
Sunday, January 16, 2011
Learn to "live" Primal as normal!
With the New Year's resolutions being pursued full force in January I see alot of discussion around the different forums worrying about which restaurant to go to, what to eat at a party, what to eat on planes, etc...I think it is great to plan ahead for these events when starting out - but the long term goal needs to be to learn to adapt and reach a place mentally where you are not living in a strange foreign land with strange food and backwards customs.
I believe the same goes for physical activity/exercise - so much worrying about the details, routines, etc....but the bottom line is it needs to become normal for you to and also be enjoyable. Bottom line with both the food and exercise is if it is not enjoyable it will not stick! Even if you have the mental strength to make it stick - do you really want to live the rest of your life struggling with a lifestyle that you are forcing?
I can honestly say today - almost 2 years (officially 23 months and 2 days), minus 180 pounds, minus the Standard American Diet - that I feel normal and everything I have adopted "feels" normal. Actually I feel more normal now than I ever have - even though most of my new beliefs and practices are contrary to most of the conventional wisdom. It did not happen overnight - but following this basic stepped approach I have made each small change part of my "normal".
Looking back making small steps was a large factor in maintaining normalcy. The sum change is the same in what I did progressively and what I would do today if I could implement everything all at once, but the shock to the system and lifestyle between the two would be huge. Consider the transition made in my progression below and imagine doing that overnight!
Steps 1-4: Dietary Progression
1. High Carb ----> Low Carb
2. Low Carb Processed ----> Low Carb Whole Foods
3. Low Carb Whole Foods ----> Low Carb Whole Foods No Sweeteners*
4. Primal Food ----> Primal with Primal Eating Patterns**
Steps 5-6: Physical Activity/Exercise Progression:
5. Minimal Activity ----> Normal Activity
6. Normal Activity ----> Moderate Primal Exercise
* a.k.a Primal Food
**Periodic Intermittent Fasting.
So for those out there worrying and struggling - stop, take a breath, and consider thinking about how you will make all these changes normal. It is OK (or in my opinion preferable) to chunk off your resolution into small changes, attack one, make it your normal, and then move on! Before you know it you will be at the goal you wanted all at once - but you will have an excellent chance of never going back!
For any one new looking to make changes have a look around, read about ditching the Standard Approach (Part I and Part II), and consider the Beginning Weight Loss Journey Guide as a start!
-LL
I believe the same goes for physical activity/exercise - so much worrying about the details, routines, etc....but the bottom line is it needs to become normal for you to and also be enjoyable. Bottom line with both the food and exercise is if it is not enjoyable it will not stick! Even if you have the mental strength to make it stick - do you really want to live the rest of your life struggling with a lifestyle that you are forcing?
I can honestly say today - almost 2 years (officially 23 months and 2 days), minus 180 pounds, minus the Standard American Diet - that I feel normal and everything I have adopted "feels" normal. Actually I feel more normal now than I ever have - even though most of my new beliefs and practices are contrary to most of the conventional wisdom. It did not happen overnight - but following this basic stepped approach I have made each small change part of my "normal".
Looking back making small steps was a large factor in maintaining normalcy. The sum change is the same in what I did progressively and what I would do today if I could implement everything all at once, but the shock to the system and lifestyle between the two would be huge. Consider the transition made in my progression below and imagine doing that overnight!
Steps 1-4: Dietary Progression
1. High Carb ----> Low Carb
2. Low Carb Processed ----> Low Carb Whole Foods
3. Low Carb Whole Foods ----> Low Carb Whole Foods No Sweeteners*
4. Primal Food ----> Primal with Primal Eating Patterns**
Steps 5-6: Physical Activity/Exercise Progression:
5. Minimal Activity ----> Normal Activity
6. Normal Activity ----> Moderate Primal Exercise
* a.k.a Primal Food
**Periodic Intermittent Fasting.
So for those out there worrying and struggling - stop, take a breath, and consider thinking about how you will make all these changes normal. It is OK (or in my opinion preferable) to chunk off your resolution into small changes, attack one, make it your normal, and then move on! Before you know it you will be at the goal you wanted all at once - but you will have an excellent chance of never going back!
For any one new looking to make changes have a look around, read about ditching the Standard Approach (Part I and Part II), and consider the Beginning Weight Loss Journey Guide as a start!
-LL
Tuesday, December 28, 2010
22 Months of Change
It has been a while since I posted some pictures so here are some from today showing how far I have come in the last 22 months! The before pictures were size 56 pants and 4X shirts - in the picture is my newest outfit - size 36 pants and a size Large shirt! No more "Extra" in my size!!
I haven't been this small size wise since the 7th grade! All done one step at a time - roughly as outlined in my beginning weight-loss journey guide.
and for good measure a picture of my new five fingers I bought as a treat! I am uber excited to have found them available locally:
I haven't been this small size wise since the 7th grade! All done one step at a time - roughly as outlined in my beginning weight-loss journey guide.
and for good measure a picture of my new five fingers I bought as a treat! I am uber excited to have found them available locally:
I hope there is some inspiration for others in the before and durings - I am still a work in progress, but am already living a new life!
Happy Holidays!
-LL
Sunday, November 28, 2010
Post Thanksgiving Musings - A "Normal" Holiday
Had an awesome Thanksgiving - filled the house with family and enjoyed every minute of it. Company started arriving Wednesday and the last left yesterday afternoon. The house seems a little quiet today as we are all winding down and getting ready to head back to work tomorrow.
So how did the holiday go food/exercise wise? It went exactly as planned - as a normal part of life. This is my second Thanksgiving since changing my life and at this point after 19 months everything seemed normal to me. I ate primal/lowcarb the whole time - smoked turkey, ham, roast cauliflower, butter, fage, cream, awesome pecan pie bites, apple chutney, etc.... it was downright luxurious and I never felt one iota of longing for any of my "old" treats.
It is very liberating to feel normal again - I am reminded of it everyday as life goes on everything that I changed to lose all of the weight has become normal. It is not a burden or some overly complicated routine of measuring, counting, timing....It is not angst and hand wringing every time I go out to eat or have a work function. If I go out - there is always something on the menu that I can fit in with my primal diet. If I go to a work function there is usually something I can snack on or worst case I do an impromptu IF.
I always thought the whole room would notice, that someone not eating the bread would be the three headed gorilla in the room....nope as is the case with myself people are generally most interested in what they are doing/eating and not what others are. Reading the message boards I see the angst and trepidation a lot of newcomers have about how in the world will they survive "going out", "a family function", "Thanksgiving", etc....my answer is you don't "survive" these events! Rather learn to incorporate them into a normal lifestyle.
This doesn't mean foregoing your dietary goals and plan, but rather adapting to the situation and realizing that 99.9% of the time you should be able to enjoy the event whether it be eating some portion of the food, requesting small modifications if you order, or even skipping the food every now and then as part of an IF. Absolute worst case - a small surrender will not derail all of your progress - however in 19 months and almost two complete set of holidays, business lunches, birthdays, funerals, weddings,etc.. I have not found this to be necessary even once!
I wish I knew now what I didn't know then as I was packing that extra 180 pounds of weight or suffering with it for all those years dragging on my existence. If I knew I could live happily, enjoy life including food and activity, and be fit without it being a constant burden maybe I would have started sooner and I would now have a couple extra years of happy memories.
Hindsight is 20/20 - hopefully for those out there waiting to get started or even along the way you can incorporate this advice: whatever you are doing to change your life - remember you need to make it your new normal. Do this and hopefully like I have experienced - staying fit and healthy will become almost effortless in your mind regardless of the difference in effort between the old you and the new you.
-LL
So how did the holiday go food/exercise wise? It went exactly as planned - as a normal part of life. This is my second Thanksgiving since changing my life and at this point after 19 months everything seemed normal to me. I ate primal/lowcarb the whole time - smoked turkey, ham, roast cauliflower, butter, fage, cream, awesome pecan pie bites, apple chutney, etc.... it was downright luxurious and I never felt one iota of longing for any of my "old" treats.
It is very liberating to feel normal again - I am reminded of it everyday as life goes on everything that I changed to lose all of the weight has become normal. It is not a burden or some overly complicated routine of measuring, counting, timing....It is not angst and hand wringing every time I go out to eat or have a work function. If I go out - there is always something on the menu that I can fit in with my primal diet. If I go to a work function there is usually something I can snack on or worst case I do an impromptu IF.
I always thought the whole room would notice, that someone not eating the bread would be the three headed gorilla in the room....nope as is the case with myself people are generally most interested in what they are doing/eating and not what others are. Reading the message boards I see the angst and trepidation a lot of newcomers have about how in the world will they survive "going out", "a family function", "Thanksgiving", etc....my answer is you don't "survive" these events! Rather learn to incorporate them into a normal lifestyle.
This doesn't mean foregoing your dietary goals and plan, but rather adapting to the situation and realizing that 99.9% of the time you should be able to enjoy the event whether it be eating some portion of the food, requesting small modifications if you order, or even skipping the food every now and then as part of an IF. Absolute worst case - a small surrender will not derail all of your progress - however in 19 months and almost two complete set of holidays, business lunches, birthdays, funerals, weddings,etc.. I have not found this to be necessary even once!
I wish I knew now what I didn't know then as I was packing that extra 180 pounds of weight or suffering with it for all those years dragging on my existence. If I knew I could live happily, enjoy life including food and activity, and be fit without it being a constant burden maybe I would have started sooner and I would now have a couple extra years of happy memories.
Hindsight is 20/20 - hopefully for those out there waiting to get started or even along the way you can incorporate this advice: whatever you are doing to change your life - remember you need to make it your new normal. Do this and hopefully like I have experienced - staying fit and healthy will become almost effortless in your mind regardless of the difference in effort between the old you and the new you.
-LL
Saturday, October 30, 2010
Results Oriented: -181 Pounds!!! Arriving at a Destination...
New weight as of 6:30am this morning is 234.0 for a total loss of 181 pounds so far.
I also completed 6 full chin-ups and 2 full pull-ups at this weight!
Here is my updated weight chart as of today 10/30/2010:
Less than 31 pounds now until I am no longer officially obese and only 21 pounds until I am half the man I used to be!
Even better than where my weight is at - I am not scared to death of what will happen when I get to where I originally set out. I have completely changed my lifestyle and where I am at is the new "normal" - I am not "dieting" for a period of time or until I reach some specific goal. I have been through social situations, work, family events, road trips, cruises, vacations, and even Italian restaurants while being comfortable with my choices - and I have the pleasure of those choices being what I feel is luxuriously.
I'm still on a journey but I have already made my destination - if that makes sense...
-LL
I also completed 6 full chin-ups and 2 full pull-ups at this weight!
Here is my updated weight chart as of today 10/30/2010:
Less than 31 pounds now until I am no longer officially obese and only 21 pounds until I am half the man I used to be!
Even better than where my weight is at - I am not scared to death of what will happen when I get to where I originally set out. I have completely changed my lifestyle and where I am at is the new "normal" - I am not "dieting" for a period of time or until I reach some specific goal. I have been through social situations, work, family events, road trips, cruises, vacations, and even Italian restaurants while being comfortable with my choices - and I have the pleasure of those choices being what I feel is luxuriously.
I'm still on a journey but I have already made my destination - if that makes sense...
-LL
Saturday, October 23, 2010
Turning down the volume...of food. Finding my eating Zen.
I discussed a few weeks ago how, in my opinion, at some point calories do count for something. As I was sitting down last night in a local steakhouse and choosing a nice 10 oz. ribeye (rare with steamed broccoli and salad....yum) - I thought about how far I have come from my pre-change state. It was actually pretty powerful to think about what and how I used to eat versus what I currently had on my plate.
Not just at a steakhouse - but at any restaurant I was always concerned with how much (volume wise) I could get, always worried about feeling full, and always had an insatiable appetite. For example in this steakhouse the typical meal used to always include a starchy appetizer just for me (nachos/loaded fires), the biggest steak 18oz+, two sides usually processed/starchy (mac and cheese/fries), and then a nice sweet desert. So roughly three full size plates of food altogether - without even looking at the macro levels of carbs/proteins/fats it was a holy cow thought!
Not just at a steakhouse - but at any restaurant I was always concerned with how much (volume wise) I could get, always worried about feeling full, and always had an insatiable appetite. For example in this steakhouse the typical meal used to always include a starchy appetizer just for me (nachos/loaded fires), the biggest steak 18oz+, two sides usually processed/starchy (mac and cheese/fries), and then a nice sweet desert. So roughly three full size plates of food altogether - without even looking at the macro levels of carbs/proteins/fats it was a holy cow thought!
Saturday, October 16, 2010
On Excercise - Less is My More
I don't know exactly how many times now I have been told to keep up the "hard work" and other similar comments implying that I am struggling Biggest Loser style hours a night to lose all of the weight. However I do know that I have heard it enough to come to the conclusion that general public is convinced staying physically fit requires herculean effort and huge amounts of time...
I generally just nod and smile and take the encouragement. Every once in a while though I will decide to have some fun and say something along the line of "thanks, but I don't really work out all that much - maybe an hour a week total". Generally the person looks a little confused and nods politely - I haven't figured out if they just don't believe me or are straight up confused how I could lose almost 180 pounds now and not spend 24 hours a day in the gym.
For a while I was also convinced of the necessity of logging as much gym time as possible - I went through at least a 3 month period of working out at least an hour a night for six days a week with free-weights in my basement. Then I re-evaluated my approach and gradually phased down to my current ~ 1 hour a week spread over 2-3 days. That hour is typically one short sprint session of ~5 minutes and two body weight workouts running 20-30 minutes each. My rate of weight loss has actually increased since going to short periodic body weight episodes and my strength still improves every week (I can actually do a pull-up now for the first time in 33 years).
I generally just nod and smile and take the encouragement. Every once in a while though I will decide to have some fun and say something along the line of "thanks, but I don't really work out all that much - maybe an hour a week total". Generally the person looks a little confused and nods politely - I haven't figured out if they just don't believe me or are straight up confused how I could lose almost 180 pounds now and not spend 24 hours a day in the gym.
For a while I was also convinced of the necessity of logging as much gym time as possible - I went through at least a 3 month period of working out at least an hour a night for six days a week with free-weights in my basement. Then I re-evaluated my approach and gradually phased down to my current ~ 1 hour a week spread over 2-3 days. That hour is typically one short sprint session of ~5 minutes and two body weight workouts running 20-30 minutes each. My rate of weight loss has actually increased since going to short periodic body weight episodes and my strength still improves every week (I can actually do a pull-up now for the first time in 33 years).
Saturday, October 9, 2010
Results Oriented: -173.4 Pounds, +4 Pull-ups
Quick update on the Saturday weigh-in. Current weight now stands at 241.6 for a total loss to date of -173.4 pounds since February 14, 2009. Also completed 4 pull-ups this week!
-LL
-LL
Saturday, September 25, 2010
Strange Side Effect
Busy with company and the local apple festival this weekend so not too much time this weekend to write. I did have one interesting occurrence this week I wanted to mention.
I haven't updated my glasses in a little over two years - so before the beginning of my change to paleo/primal/lowcarb. I was eligible for new glasses and felt like a change so I went this week to get an updated eye exam and a new set of glasses. I have worn glasses since the second grade and as far back as I can remember my eyes have been weaker each time and my prescription stronger.
I haven't updated my glasses in a little over two years - so before the beginning of my change to paleo/primal/lowcarb. I was eligible for new glasses and felt like a change so I went this week to get an updated eye exam and a new set of glasses. I have worn glasses since the second grade and as far back as I can remember my eyes have been weaker each time and my prescription stronger.
Wednesday, September 22, 2010
Finding and Keeping Motivation
I have been at this now for 19 months and wanted to share a little on some of the things I have done to keep me motivated.
Initially it was pretty straight forward - I was killing myself. Weighing as much as I did and eating as much as I did there was no other way to look at it. I don't know if it was one particular moment or the culmination of a few strung together events (having to buy two seats on an airplane for instance) that led to that conclusion, but it was in my head as I started. It wasn't fair to my wife, my kids, the rest of my family, or myself.
Initially it was pretty straight forward - I was killing myself. Weighing as much as I did and eating as much as I did there was no other way to look at it. I don't know if it was one particular moment or the culmination of a few strung together events (having to buy two seats on an airplane for instance) that led to that conclusion, but it was in my head as I started. It wasn't fair to my wife, my kids, the rest of my family, or myself.
Saturday, September 18, 2010
Results Oriented: -167.8 Pounds, +2 Pull-ups, -9 Pants Sizes, and- 3 Shirt Sizes
New weight as of 6:30am this morning is 247.2 for a total loss of 167.8 pounds so far.
So about 5 pounds or so in the last month which is slightly slower than the previous, but that month included a week long vacation with luxurious heapings of primal food and a wedding where I had quite the good time and numerous servings of lovely red wine.
It's an amazing number as it seems I have lost about what an average person weighs. I haven't weighted anywhere near this since I was dating my wife so at least 10 years if not 11. I have gone from approaching a quarter ton to less than an eighth of one :)
And oh by the way since I am so proud of it - I am going to mention again that I can now do exactly two pull-ups at that weight!
And oh one more thing since I am proud of this as well I have gone from 56 pant size to a very loose 38 - that is 9 pants sizes.
And one last thing I have also gone from 4XL shirts to XL that's 3 shirt sizes.
Posted this the other day, but here it is for good measure:
Here is my updated weight chart:
So for all those who are afraid less carbs and some IF will make you shrivel and waste away - I am gaining strength and maintaining muscle mass while losing inches and fat!
Paleo/Primal, and Lowcarb saving my life one day at a time.
Previewing this it seems a little like bragging. Did I post all these new stats to brag? A little - but mostly to say to those out there depressed and trapped that there is hope and you can do it too. Just get started with little steps.
-LL
So about 5 pounds or so in the last month which is slightly slower than the previous, but that month included a week long vacation with luxurious heapings of primal food and a wedding where I had quite the good time and numerous servings of lovely red wine.
It's an amazing number as it seems I have lost about what an average person weighs. I haven't weighted anywhere near this since I was dating my wife so at least 10 years if not 11. I have gone from approaching a quarter ton to less than an eighth of one :)
And oh by the way since I am so proud of it - I am going to mention again that I can now do exactly two pull-ups at that weight!
And oh one more thing since I am proud of this as well I have gone from 56 pant size to a very loose 38 - that is 9 pants sizes.
And one last thing I have also gone from 4XL shirts to XL that's 3 shirt sizes.
Posted this the other day, but here it is for good measure:
 |
| Highest Weight to Current 9/2010 |
Here is my updated weight chart:
So for all those who are afraid less carbs and some IF will make you shrivel and waste away - I am gaining strength and maintaining muscle mass while losing inches and fat!
Paleo/Primal, and Lowcarb saving my life one day at a time.
Previewing this it seems a little like bragging. Did I post all these new stats to brag? A little - but mostly to say to those out there depressed and trapped that there is hope and you can do it too. Just get started with little steps.
-LL
Wednesday, September 15, 2010
Be Careful Too Much Paleo Can Do this to Your Face!!!
19 months of chronic exposure to wholesome food and moderate activity:
One regular pull-up for most - a huge feat for me!
As I detailed in my last post I could almost taste my first ever in 33 years pull-up. I am ecstatic to report that as of Monday the 13th of September in the year 2010 I Logical Loser completed my first ever pull-up!!!!
Impossible to explain how awesome that was - for most people not too great of a physical feat, but for me it is a world away from 19 months ago. To top it off I did two pull-ups tonight so watch out professional pull-up world - I may do three next time!
-LL
Impossible to explain how awesome that was - for most people not too great of a physical feat, but for me it is a world away from 19 months ago. To top it off I did two pull-ups tonight so watch out professional pull-up world - I may do three next time!
-LL
Thursday, September 9, 2010
Closing in on a first!
I have never in my life been able to do a pull-up.
Thinking all the way back to grade school - I have never done one. I was pretty much overweight from as far back as I could remember and definitely had no real muscle mass. Too much fat and too little muscle = no pull ups.
Doing my body weight workout last night - I was soooo close to completing a pull-up I could taste it...but even after kicking in the afterburners I fell a little short at the top. Was I disappointed - hell no! That is so much closer to a pull-up than ever before and it gives me hope that within the next 2-3 weeks I will complete that elusive first pull-up.
If someone had seen me 19 months ago and I said in less than 2 years I will do a pull-up they would have thought I was delusional. I would have thought the same - at 415 pounds it is hard to be optimistic and in reality when I set out the thought of pull-ups or any other physical accomplishment was far from my mind.
When I started out I wanted the basic things:
Thinking all the way back to grade school - I have never done one. I was pretty much overweight from as far back as I could remember and definitely had no real muscle mass. Too much fat and too little muscle = no pull ups.
Doing my body weight workout last night - I was soooo close to completing a pull-up I could taste it...but even after kicking in the afterburners I fell a little short at the top. Was I disappointed - hell no! That is so much closer to a pull-up than ever before and it gives me hope that within the next 2-3 weeks I will complete that elusive first pull-up.
If someone had seen me 19 months ago and I said in less than 2 years I will do a pull-up they would have thought I was delusional. I would have thought the same - at 415 pounds it is hard to be optimistic and in reality when I set out the thought of pull-ups or any other physical accomplishment was far from my mind.
When I started out I wanted the basic things:
Sunday, September 5, 2010
How Does a Super-Super Obese Man Exercise?
Simple - I didn't.......at first.
As I outlined in "Throwing Out the Standard Approach" Part 1 and Part 2 I think starting off with the full on diet and exercise onslaught at the same time dooms many weight loss efforts. I also feel it contributes to the "failure penalty" people impose after each unsuccessful attempt which leads to an upward spiral in weight and downward spiral in both physical and mental health.
As I outlined in "Throwing Out the Standard Approach" Part 1 and Part 2 I think starting off with the full on diet and exercise onslaught at the same time dooms many weight loss efforts. I also feel it contributes to the "failure penalty" people impose after each unsuccessful attempt which leads to an upward spiral in weight and downward spiral in both physical and mental health.
Friday, August 27, 2010
Standard Life verse Primal Life Plane Ride!
Wanted to share a quick note in one of the joys my low carb/primal transition has brought to me.
The last time I flew was to Europe on business at or near my high weight of 415 with a waist size of 56 inches. At the time I knew I was not going to fit into one seat and decided to purchase a second - one of the most embarrassing things in my life at the time was asking the administrative assistant to add a seat and informing my wife I had to spend our money on an empty seat to accommodate my girth.
Wednesday, August 25, 2010
Logical Dietary Goals
After a lot of reading and researching it was apparent that a diet low in sugar (i.e. carbs), high in saturated fat, and moderate protein made the most logical sense. I am not going into details here but a couple quick simple logical arguments/thoughts that support these for those repulsed by the idea of "low-carb/primal" diets:
1. We evolved without abundant sugar and carbs over tens of thousands of years - does it really make sense to make carbs the main component of our diet? Nothing evolves that fast.
2. Our body fat is saturated, our brain is approximately 2/3 saturated fat, and cholesterol is essential for cell structure and repair - why avoid these if the body runs on them (and if you critically review the studies they really do not increase heat disease/deaths)?
3. Your body can make carbs from protein - but not protein from carbs - which is essential?
4. If you were surviving in a forest or any other wild area and could only eat what grew naturally or what you could kill - what would your diet look like? Have you ever seen any overweight true hunter gatherer's?
1. We evolved without abundant sugar and carbs over tens of thousands of years - does it really make sense to make carbs the main component of our diet? Nothing evolves that fast.
2. Our body fat is saturated, our brain is approximately 2/3 saturated fat, and cholesterol is essential for cell structure and repair - why avoid these if the body runs on them (and if you critically review the studies they really do not increase heat disease/deaths)?
3. Your body can make carbs from protein - but not protein from carbs - which is essential?
4. If you were surviving in a forest or any other wild area and could only eat what grew naturally or what you could kill - what would your diet look like? Have you ever seen any overweight true hunter gatherer's?
Tuesday, August 24, 2010
Throwing out the standard approach to diet and excercise Part 2.
Part 1 of this post covered what I think almost all approaches overlook/do poorly - how to implement change regardless of what the change to should be. A lot of research on what type of diet is better, which macro nutrients, which exercises, etc... but in the end if you can't change permanently or effectively the right "formula" is pretty much useless or in my theory detrimental for certain people susceptible to the "failure penalty" spiral I have outlined.
After this initial analysis I needed a direction - something different from the standard approach. So I took a step back and looked at my profession - a professional change agent (continuous improvement engineer/six sigma black belt). I was responsible for making changes and transforming an entire organization - I was effective at this why not use some of the same principles on myself? Why not apply principles I had proven worked in other areas of my life?
After this initial analysis I needed a direction - something different from the standard approach. So I took a step back and looked at my profession - a professional change agent (continuous improvement engineer/six sigma black belt). I was responsible for making changes and transforming an entire organization - I was effective at this why not use some of the same principles on myself? Why not apply principles I had proven worked in other areas of my life?
Monday, August 23, 2010
Throwing out the standard approach to diet and excercise Part 1.
Diet and exercise, diet and exercise, diet and exercise...
That is all I can remember growing up as an obese kid and then into adulthood and still hear it today. Before even venturing into the subject of what the diet and exercise regimen should be (low fat/high fat, high carb/low carb, processed/organic, free weights/machines, cardio/strength, ad infinitum......) I believe from my experience and reading/observing others there is a fundamental problem with the way almost all of the regimens are administered.
It came to me as I was examining how I got to my super-super obese state. I had a history of repeated attempts at diet and exercise (of differing varieties) with the same result time after time. An all out effort on the diet and exercise front with clean eating and regular exercise for some period of time - a real commitment because this time "had to be the last". The initial results and consistency were outstanding!
But you can only burn a candle so brightly for so long and eventually there would be a burn out - a special occasion that would lead to a poor food choice, or a business trip that precluded the normal workout, then after such intense effort up to that point it was the almost an immediate reaction to punish myself for throwing away the prior efforts I had so diligently exerted.
That is all I can remember growing up as an obese kid and then into adulthood and still hear it today. Before even venturing into the subject of what the diet and exercise regimen should be (low fat/high fat, high carb/low carb, processed/organic, free weights/machines, cardio/strength, ad infinitum......) I believe from my experience and reading/observing others there is a fundamental problem with the way almost all of the regimens are administered.
It came to me as I was examining how I got to my super-super obese state. I had a history of repeated attempts at diet and exercise (of differing varieties) with the same result time after time. An all out effort on the diet and exercise front with clean eating and regular exercise for some period of time - a real commitment because this time "had to be the last". The initial results and consistency were outstanding!
But you can only burn a candle so brightly for so long and eventually there would be a burn out - a special occasion that would lead to a poor food choice, or a business trip that precluded the normal workout, then after such intense effort up to that point it was the almost an immediate reaction to punish myself for throwing away the prior efforts I had so diligently exerted.
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