Mid December I turned a page. After getting lit up by my Doc for mmy cholesterol and poor diet, and a slap in the face with a heapin dose of reality, I made some changes. I'm 5'8" and had swelled up to 210 lbs, just squeezing in to a pair of 36" waist pants. Considering at one time I wore 32's and was under 160, it was time to get to work. My program is simple, takes a little discipline, and thus far involved no working out, although I am starting a program for that this week which I'll explain.
As for diet, I started with the South Beach diet. Lean meats, veggies, fruits and good carbs. The first 2 weeks is more limited, but I lost 15# in that time. I have totally eliminated any white flour, enriched flour, sugar, white rice and processed food of any kind from my diet. If I need flour for thickening sauces etc, whole wheat flour only. I can eat carbs, but I limit them and watch the fiber content. More fiber-good. very rarely do I eat bread. No more than 1 slice. I use whole grain flour tortillas for sandwiches instead.
I used to be a junk food/sweets junkie. I no long have any cravings for them, and really no interest. I eat 3-4 pieces of fruit a day, usually apples, pears and bananas. grilled venison, chicken, pork, beef,baked fish etc. Eggs 3-5 times a week for breakfast.
No vegetable oil, canola oil or any trans fat. Olive oil or coconut oil. Healthy poly and mono unsaturated fats.
I'm slowly taking off wieght, and am currently down 30 lbs. I picked up 3 10# wieght plates, and let me tell you, holding 30# of iron in my hands and realizing that used to be FAT on me was humbling. And motivating.
AS for workouts. I hate lifting weights, and not really a fan of working out. Looking back, I was in the best shape of my life while in the military. Never lifted weights. Body weight resistance only- Calisthetics. PT. The old fashioned way.
So this week I'm back in boot camp, sort of. Except I dont have some creaming idiot spitting on me and yelling at me.
I ordered Combat Conditioning by Matt Furey. Excellent workout with just your own body weight. Also doing the Marine Corp daily 7, plus a few others that I remember.
With that, I do interval training, running short bursts of sprints, and walking or jogging. Sprint 30 sec, walk 1 minute, etc mixing it up.
Mt total workout time is 15-30 minutes tops. No marathon sessions on the treadmill, I keep my body guessing as to whats next. Run 30 sec, crank out 25 pushups, walk 1 minute, crank out 25 mountain climbers.
With this program, my next goal is 170#. Followed by 160#. Might take me all summer, but thats fine. There is no end point. That will be 50# of blubber off my arse, and gone!. 50# less of ME I have to haul up and down the mountains.
I encourage anyone looking to get in better shape to try this program. I know it works.
Topic: Will you be prepared physically? 14 weeks (Read 2620 times)
