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Archive for the ‘exercise’ Tag

Weekly Weigh In 2019-02-18   Leave a comment

I have not one, but two videos this week.  The first is my weekly update.  The second is a thank you video.  I’ll put them both below.  Great progress this week and I’m grateful to be over 500 views now.  Thank you all so much for that. Leave a like and a comment on the video to let me know how I’m doing.  Subscribe and click the notification bell if you want to be immediately notified every time I upload a video.  I hope you’re week went as well as mine and I’ll see you next week for the next check in.  Peace.

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Weekly Weigh In Video   Leave a comment

Here is this week’s weigh in video.  Let me know what you think about this week’s progress.  If you liked the video please leave a Like on YouTube.  If you have a comment or suggestion on my progress, the video itself, or things I can do better feel free to leave it either here or on the YouTube channel.  Subscribe and click the notification bell if you want to be immediately notified very time I post a video to my YouTube channel.  Have a great week.  Peace.

Weekly Weigh In Video   Leave a comment

Here’s the run down on the progress I’ve made this week.  Let me know what you think.  Like if you enjoyed the update.  Subscribe and click the notification bell if you’d like to follow my journey with me.  Have a great day.  Peace.

Weekly Weigh In   Leave a comment

I didn’t forget this weeks weigh in I just decided I’m going to try a new format.  I usually just typed it in but that just seems so clinical and cold.  So I’m going to start doing a video talking with you about my progress for the week.  I might still do an occassional progress pics update here as well.  The nice thing about the videos is you’ll see me in motion from week to week and how much better I’m doing.  I’ll try to get them done Monday night after work since I weigh in Monday morning when I get up.  If not Monday night I should have it done on Tuesday moving forward as it’s a day off for me.  So here’s this weeks progress video.  Peace.

01/14/19 Weigh-In   Leave a comment

Time for the weekly weigh in.  I noticed while looking back over the past few weeks I may have missed one or two.  I’m sorry for that.  You guys have been supportive of me on my journey and I want to keep you up to date as much as possible on it.  In the future I will endeavor to do better.  On to the numbers.

This week I weighed in at 262.6 pounds.  Last week I weighed in at 267.0 pounds for a total loss of 4.4 pounds.  Wow.  That’s quite a weekly drop.  Considering the up and down weigh ins over the past few weeks I’m hoping this means my body has figured things out and I’m back on track to losing consistently again.

My muscle mass was 28.6% this week, and 28.2% last week.  In pounds that’s 75.1 this week and 75.3 last week.  So a slight drop in muscle mass.  Which is somewhat expected considering the overall weight loss.

For body fat I am 34.9% this week and was 35.7% last week.  In pounds that’s 91.6 this week and 95.3 last week.  So 3.7 pounds of fat lost.  That’s a lot for one week.

Which brings me back to a concern I’ve had over the past few weeks as the scale has gone up and down.  I’m wondering if there isn’t something wrong with the scale.  I like the scale and all but if it isn’t giving accurate measurements week to week it isn’t of much use to me.  When I first started I got this one mainly because of the fact that it could handle my weight.  Most scales topped out at 350 pounds, just under what my actual weight turned out to be.  So I looked for a scale that could go up to 400 pounds, which I was sure I was under.  I’m going to keep an eye on things but if they seem to be off over the next few weigh ins I’ll consider getting a new scale.

I’ve been on vacation this week so I was worried about closing the rings on my Apple Watch.  Happy to say that concern was unwarranted.  I have closed all three rings every day this week.  And I accomplished that by getting in 3 exercise sessions a day.  Usually two walks and an extra more strenuous one like maybe jump roping.

Food wise I’m doing well.  When I fast I don’t feel hungry.  I’ve increased my water intake which has helped a lot.  Feel much better.  I also have made sure to keep up better on my electrolytes.

Meditation wise is pretty much the usual story.  Slow but sure improvements mainly in quality.  The effect on my mood has been noticeable.  Of course that could also be due to being on vacation.

I’ve put in for a few more jobs.  I’ve moved forward with the dispatcher job but haven’t heard back yet on the others.

All in all it’s been a great week.  I have most of this week off before having to return to work.  It’s getting closer to decision making time on when my exact last day will be.  I’ve found out on the dispatch job the interview period will be close to the end of the month so I’ve considered working one more full pay period at my current job so I’m not left in a lurch.  Also that gives me a little time to talk to people here who work for companies I’ve applied for to see what’s going on with my application or how I might improve my odds of getting jobs with them.  But one way or another I’ll be moving on to greener pastures soon.

That wraps it up for this weeks update.  I hope you’re having a great day and I’ll see you next week for the next update and tomorrow for the next blog.  Peace.

The Year In Review   Leave a comment

Well, most of the year anyway.  I didn’t start using the blog again until March.  However I have been tracking my weight from day one of 2018.  And here we now are on day 365. A lot of progress has been made.

On Day 1 I weighed in at 352.6 pounds.  This morning I weighed in at 267.8 pounds.  Just shy of 85 pounds by .2 pounds.  Just over 7 pounds a month.

On Day 1 I was 52% body fat.  I was carrying around 183.4 pounds of body fat.  That’s a good-sized adult’s body weight, just in fat.  When I weighed in this morning my body fat was 35.8%.  In pounds that’s 95.9.  So I’ve lost 87.5 pounds of fat, 2.7 pounds greater than my total weight loss.

Unfortunately my body composition was outside the parameters of the scale I use for keeping track of my improvements.  So I can’t say for sure what that 2.7 pounds of difference is.  I have worked out a bit so it could be muscle mass.  Then again it could be water weight.  Or some combination of the two.

I see greater muscle definition as I lose weight so I’d like to believe the 2.7 pounds is muscle growth, but I recognize that as I’ve lost a lot of body fat I could just be getting a better view of what was there all along.  What’s important is I’m loving how my body is changing, so the details are just details.

My exercise game has improved greatly.  At the beginning of the year I failed to meet my move goal on 5 days of the month.  The move goal is measured in calories.  At the time I had it set for 680.  The exercise ring, which is measured in minutes has a 30 minute goal.  I only reached it 12 days that month.  The final ring is the stand ring. It makes sure you stand for at least a short time for 12 hours of the day.  I closed that ring every day.

For December I’ve closed all three rings on every day except one.  On the 7th I nodded off and failed to get my second workout in.  My move goal has been increased to 770 so I’m not only meeting my goals, they’re harder goals to meet.

Also, when I started my exercise consisted completely of just walking.  Now I do body weight exercises, jump roping, and some weight lifting.

As for who I am on the inside, well that’s changed a lot, too.  At the beginning of the year I’d do my best about trying to get in at least one meditation session a day, but often fell short of the goal.  Now I get in at least one session a day, often times two, and occasionally three.  Quality wise it’s a little harder to record because it’s a subjective analysis, but I do think that’s improved as well.  While my mind still wanders substantially more than I’d like, it doesn’t wander nearly as much as it used to.  At the beginning of the year I was happy with a 10 minute session, and now I go for 20-30 minutes when I meditate.

I feel better and more positive.  Again, it’s a subjective measurement, but in this case subjectivity is ok as if you feel you’re happier you kinda are happier, or you wouldn’t feel happier.  If that makes any sense.  I know I deal with things a little more calmly, and certainly get centered again quicker then I used to.  And I feel a lot more positively about my future.

Finance wise, I’m doing better but still have ways to go.  I’m getting bills paid off and credit card debt down.  I will be switching jobs sometime in the near future so we’ll see how that affects things.

So that’s the year in review except for the final thing, the review of pictures.  They will go from the current (olive drab long sleeve t-shirt) back in time to my oldest, the Flash t-shirt.  Feel free to leave a comment on how you think I did this year.  Or suggestions on ways to improve going into 2019.  Here’s to an upcoming great year.

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12/17/18 Weigh In   Leave a comment

So my weight went back up again.  I was 269.6 last week and I’m 271.4 this week.  So almost 2 pounds.  Not sure why.  I’ve been in ketosis the whole time according to my Keto Mojo ketone meter.  I’ve felt pretty good, and my clothes feel like they’re fitting looser than last week.  I’m not sure if it’s me or maybe the scale.  I’ve decided not to worry too much about the number quite yet though.  As long as I feel good and it’s clear the clothes are getting looser, not just feeling that way, I’m not going to let the roller coaster effect the last few weeks get me down.

Last week my muscle mass was 27.9% and that didn’t change this week.  Pound wise that amounts to a .3 pound muscle gain.  I’m guessing that’s within the scales margin of error so I’m calling that breaking even.

Body fat wise I was 36.1% last week and 36.2% this week.  So basically a pound of body fat gained.  So the remaining .5 pounds must be water weight.

Exercise wise, as I mentioned earlier, I’ve been on point.  I closed all three rings each day last week.  And on three of the days I was at 150% of my move goal for the day.  And on my weekend I got three workouts in each day.  Not sure if the up/down plateau I’ve reached means I need to dial it back or ratchet it up.  I’ll try ratchet it up first as I don’t feel fatigued or burnt out.

Meditation is progressing at its usual slow but reliable pace.  I have added one change I’ll mention here.  I don’t know if I’m being too critical with myself but I do feel I should be doing better about my thoughts not wandering so much.  To help with that I’ve given myself something to focus on.  I downloaded a fireplace app to my Apple TV.  So now while I meditate I play that and can focus on the flames.  I think that’s helping so I’ll keep it up.  Side benefit is it adds a cool ambience to the room when I’m not meditating.

Food wise I’m keeping it pretty keto.  My only thing is I really need to start tracking it better.  I think one of the problems I could be having is I’m guessing on calories from day to day.  I may be underfeeding and that could be holding me back.  I’m pretty sure I’m not over consuming, but can’t say for sure.  I didn’t like weighing everything at first which is why once I got in the habit of eating foods that had the proper macro ratios I stopped tracking.  However, if my progress keeps stalling like this I’d rather deal with the nuisance than the lack of progress.

That’ll wrap it up for this weeks check in.  Thanks for coming along for my weight loss journey this year.  Just two more weigh ins to go that’ll be the icing on the keto cake I’m sure.  Have a great day.