Quantum Jim's Journal: Howto: lose twenty pounds the wrong way

As of today I am 179.5 pounds - exactly twenty pounds less than I was two months ago! Yes, I was getting quite fat and I still have a lot to lose. However, I feel great and am finally down a weight class for the tourney. Realistically a target of 175 is required to improve my speed (less dead weight to carry around), but I'll try for 169 if I can. How did I do it?

Note: I am not a doctor. This is what I did and it could be harmful to you (or even me without realizing it). I am not a professional. Get professional advice and a doctor's help before attempting anything. Use at your own risk!

1. First few weeks (lost 3-5 pounds for me):

   See a dietitian and eat according to how much you spend. You are a bank; to lose weight you must bounce your checkbook! :-p So keep track of what you eat and how much you exert through exercise (use machine or use estimates). Healthy food (fruits, vegetables) improves your "energy" so you can exercise easier. I used to go to Subway, but I stopped recently for other reasons. Limit your bread, cheese, and portions; increase your cereal/milk, fruits/vegetables, and number of meals. Eating only a few meals makes your body go into sleep-mode.

2. Next weeks (lost 5-7 pounds more for me):

   1. Continue the previous stuff.

   2. Run run run. Do 25-35 minute workouts two-three times a week Use an elliptical if your joints hurt or you just don't running in general. You get a similar workout yet they feel much better! Use the "weight loss" workout - oscillating between high and low inclines - with some resistance (start low). Make sure you stay within your target heart rate zone. If you don't, then you will tire easily and quit.

   3. Lift weights. A strong upper body increases your metabolism and also helps make running easier. Make sure you don't hurt yourself and always use a spotter, but try to ramp up the weight to 90% or failure during reps. (Most people don't lift enough.) Try to do it two-three times a week between running days. It helps to work with a few friends, as it is safer and you push each other harder.

   4. Do a martial art one-two times a week. I joined a wrestling club at my university then did some introductionary jiu-jitsu at the one next door when the other club adjourned for the summer. You will suck at it if you never did it before (or are out of practice). That's OK!

3. Next Weeks (lost 7-9 pounds):

   1. Continue the previous stuff, if you can. Remember to eat more as you exercise more. You need the energy, but your body will burn food more quickly rather than conserve it in fat stores. I modified my schedule to allow other stuff, but I want to add in more running/weight lifting.

   2. Train at your martial art school two days a week.

   3. Train at your martial arts club two days a week too (or go to your school). They won't be as good, but the sparring will give you a workout.

   4. Do your martial arts drills two more days a week in two minute periods. (i.e. two minutes one, two minutes rest, two minutes second, two minutes rest, etc...) Do it by yourself or with your group. This improves both your art and your conditioning.

   5. Friday is fun day!

That's what I did so far. Right now I'm working out six days a week with Friday off to party/have fun. I don't do everything as much as I can, and I'm far from perfect (missing days, not doing something, slacking off, overeating). The important thing seems to be to go back into the rhythm before falling into couch-potato mode.

Time is a problem, but I try to force exercising. I'm 10x more productive after working out, and my computer programming has increased in quality I think. Abstract algebra just doesn't kick in the fight-or-flight response! :-)

It might not work with you, and I don't think my workout is anywhere near either a scientific nor great thing. It seems to be working for me right now, so I hope it gives you ideas or inspiration to lose weight.

Note: I am not a doctor. This is what I did and it could be harmful to you (or even me without realizing it). I am not a professional. Get professional advice and a doctor's help before attempting anything. Use at your own risk!

cool

[Triumph The Insult C]

i've pretty much done the same things as you, except

i run for about an hour 5 or 6 times/week. i'd do more weight training, but my roommate has been in europe/africa for the past 5 weeks. when he gets back, i'll probably cut back on running and start lifting more. for now, it's mostly just curls and variations of them

i eat more, smaller meals. yogurt and a banana for breakfast. a clif bar a few hours later. turkey sandwiches for lunch. then some crackers or whatever an hour or so before leaving work

Re:cool

[Quantum Jim]

I definitely need to run more; I simply don't think my endurance is good enough. The problem is that right now, I'm working out 1.5-2 hours 6 days a week. I'm going to add running, but that would add about .66 hours to my workout. IOW I'm looking at 2-3 hour blocks of exercise 6 days a week. Time could become an issue.

That is also a lot of exercise, and I don't think I can afford enough food to justify it. Even though I want a calorie deficit to lose weight, I don't think I should eat the same or less

Re:cool

[Triumph The Insult C]

i'm a believer in eating in moderation. personally, i think a lot of this low-carb, no bread, only fish and green vegetables stuff is a fad. a balanced diet, like a mediteranean diet, is hard to find fault with

but, what do i know. i just started this a few months ago

Re:cool

[Quantum Jim]

It's an experiment in the spirit of Dr. Jekell! :-p

WTG!

[k96822]

WTG! Inspirational! I'm at 272.5 this morning. I suppose I could benefit from getting off my butt too. Time is the problem, though. Or, more accurately, the excuse!

Great job!!!

Re:WTG!

[Quantum Jim]

Thanks. Ya... after four years of sitting on my ass, I've reached the conclusion that "I don't have time" really is an excuse. I found it helpful to set a goal: a concrete goal like in my case a tournament [proboards28.com]. Abstract ones like "I'll lose 10 pounds this year" or "I'll get in shape for Christmas" just don't work because there is no penalty for not making weight. Taking data (recording times running, heart beat, etc) helps one keep at it too.

I got to work on stablizing at or below 179 though. I'm fluctua

Re:WTG!

[k96822]

Thanks, man! It will help to have a more concrete goal. I just have to figure out what that goal is. :-)