Here is the end of the first week:
Saturday 07 APR 2012
Day: 7
I hope you had a great Good Friday. Again I am sore but nothing a hot shower will not help with. Warm up on the Air Dyne and some new exercises from Pete to try. Ankle Jumps, Brazilian Crunch, Ice Skaters, Air Squats, Leg Raises, Slaloms, Scissor Kicks, Side Lunges, Mountain Climbers, and Push-Ups. A little variety is always good. Tomorrow is the weekly weigh in wish me luck…..
Onto the 2nd week with the first weigh in
Sunday 08 APR 2012
Day: 8
WEIGHT: Attention K-Mart shoppers there is a lost elephant loose in the store
WEEKLY WEIGHT LOSS: 3.00
TOTAL WEIGHT LOSS: 3.00
I was hoping for more of a loss but a loss is still a loss. Moving on. The soreness is still with me like my sisters meatloaf. The new workout is okay but still tough so I will try it again today plus I am walking to my sisters and back for Easter dinner.
Monday 09 APR 2012
Day: 9
Today is an off day but I still got a nice walk in. More tomorrow…..
Tuesday 10 APR 2012
Day: 10
Today more new exercises from the evil genius Pete. A long ride on the Air Dyne today. For some reason I got more juice in the legs. Lunge Twists, Ice Skaters, Wall Sit, Front Pillar Bridge, Push-Ups, Side Bridge, (both sides) V-Sit, Mountain Climbers, Ankle Jumps, and Scissor Kicks. Ending with the Aid Dyne until the wheel falls off.
Wednesday 11 APR 2012
Day: 11
Today started good. Nice warm up on the Air Dyne and then I went to the heavy bag. I stretched very well I swear I did. So minutes into the bag and I felt something went wrong. The Doctor concurred but no x-ray or MRI. Something in the shoulder “popped” but he said rest it and ice it for a few days and he will look at it the first of the week.
Thursday 12 APR 2012
Day: 12
Okay the upper half is on the fritz and I have no one to blame but myself. I was in my Rocky Balboa rhythm and lost focus. Air Dyne until my legs will not move. Since we have a moment, a word or two about my diet. Weight Watchers is okay but FAT FREE FOOD SUCKS. I cannot eat fat free salad dressing or cheese. The other items I can so far deal with but damn!!!!! I will trade off a slower weight loss for Caser Salad Dressing and real whole cheese.
Friday 13 APR 2012
Day: 13
Air Dyne, a long walk when I got home from work and ice still on the shoulder.
Saturday 14 APR 2012
Day: 14
Shoulder feels better and I have good mobility. Air Dyne for almost 45 minutes and more ice. I tried some Tai Chi, I love the forms and the stretch it gives you but the shoulder got mad at me. More ice and wait for Monday……
Sunday 15 APR 2012
Day: 15
WEIGHT: God has a since of humor and is using all of his stage time on me
WEEKLY WEIGHT LOSS: 3.50
TOTAL WEIGHT LOSS: 6.50
Again a loss is a loss. I have to stop thinking long term and focus on short obtainable goals. What do you think internet land? Is it better to look long term at the completion of this puzzle or focus on finding the next piece and where it fits? I slept in today for no other reason than I was feeling sorry for myself. Air Dyne and a shower and yes the scale. I swear I hate weighing in more than my sisters cooking. Truthfully, I am hungry enough to even eat her food. I will let you know how the Doctor visit goes. Thanks for the encouragement, truly from the heart thanks…….
Hey Randy,
I think it’s important to have a long term goal but realize that you can only get there one day at a time. That weight loss will quickly snowball into a larger number and continue to motivate you. I’m very impressed with your dedication. Keep up the kick-ass work. And maybe your sister can give my wife some cooking lessons. I’d take bad food over no food.
Mr. Yeti,
I know your pains of Fat Free dressings and cheese. I totally agree, but I started getting creative about my options, and there are some really amazing choices out there! I eat FF Cottage Cheese with Applesauce or preserves and it tastes amazing. Also, NOTHING beats Ceasar dressing, but you really have to break the habit! It will make SUCH a difference! I love balsalmic, lemon juice, or Vinagrette dressings- you can even top with low cal crutons, red and yellow peppers, and imitation crab. Is your mouth watering yet? Stick to it Yeti-man! You can do it!
Also, take a look at this website. There is a lot there, but she has amazing salad recipes, and some awesome ways to trim out the unneccessary. again, I’m rooting for ya! http://undressedskeleton.tumblr.com/
I believe in lifestyle changes and personally will not give up full fat regular salad dressing. <3 Ranch dressing! Sometimes I use reduced fat honey mustard or fat free italian but I'll never give up my full fat ranch. Reduced fat cheese isn't awful, not as good as regular but a switch I'm willing to make. As for the slow weightloss, stick with it. 3 lbs is great for a week and 2 weeks in a row makes it even better. Consistency is great! You didn't put it all on in a few weeks and it won't go away in a few weeks but each small change will add up! Focus on each day and be proud of the work you're putting in. Take your measurments too and keep an eye on how your clothes are fitting! You got this!!
Wow – 3 pounds each week is downright respectable! I think dramatic weekly weight loss (a la Biggest Loser) is unrealistic in the real world and unhealthy as well. 3 pounds a week at this point sounds smart.
Also, sorry to hear about your shoulder – we’re not 20 anymore, and these aches and pains seem to crop up with me when I push just a bit too far all at once. The good news is that the rest of you still works, so keep up the lower body work, and give the shoulder some time. You have the rest of your life to use that shoulder so treat it kindly.
Goals – I think you need both. For me, I need a tangible long term goal (marathon in October), and then smaller goals along the way (I set speed goals for my shorter runs, so those are weekly, and then total mileage goals, some half marathons along the way). You needed short term goals for focus, and long term goals for drive. Like in anything we do, it’s important to see the big picture, but to be really present in the moment.
Regarding Fat Free products, I’m not a big fan. Fats are an important macronutrient, and I think it’s important to get a variety of plant based fats – I like dressings that are made creamy by tahini (a sesame seed paste) (Trader Joe’s carries one that’s great and affordable), and include walnuts, avocado’s, and olive oil in my diet. Watch portion sizes. Personally, I would rather go without than eat the fat free processed foods I’ve seen!
So happy to see your progress! You’re well on your way!
Well done! I’m with you on the scale thing: weighing oneself is so depressing…I never do it, but rely on how my clothes fit and grab the measuring tape if I need a reality check (ouch!).
As to food, for me it has to be the real mccoy: I’d rather have no cheese than some sad thing that’s been tampered with. perhaps that’s because I come from the Land of Stinky Cheese aka France, but this holds true for all food I eat: quality over quantity anytime.
And I trick my brain by telling myself: “you can have this (thing you crave), but wait until you can get your greedy paws on the best version of X you can get”. It usually works. Because the thing with cravings is: they come and go, being mere figments of the imagination.
So give it time and celebrate each pound lost with an extra mug of green tea, for example, or a leisurely soak in the bathtub, anything you can delight in that does not involve inhaling one’s daily calorific allowance ^_^
Randy, great work!
I know other people have said it already, but I will say it again. 3-3.5 lbs a week of weight loss is VERY respectable. More importantly, its healthy. Too often, real quick weight loss is unsustainable because it forces your body into “starvation mode”. Keep it up.
Remember how long it took you to get the way you are, and take heart in that it won’t take that long to get into a better place. But it will still take a bit. You can do it!
Something that I’ve adopted lately in trying to keep my diet under control is a cheat day. On Saturdays, after I weigh in and measure, I eat whatever I please. Its good to blow off steam, and it gives me a goal for those cravings. For instance, a coworker brought a DQ Blizzard to lunch yesterday, and ice cream is one of my favorites. I really wanted to go snag my own, but I keep telling myself to hold off til Saturday. Then its on like Donkey Kong! Other guys I know do the same thing, they just limit it to a meal instead of a whole day. Put that in your hopper if you think it will help.