My fitness challenge.

Discussion in 'Health & Body' started by Kai, Jun 25, 2013.

  1. Kai

    Kai Senior member

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    18 months ago, I hurt my back. Gained a lot of weight (40 pounds.) I gained the weight because I couldn't really do much with a hurt back for almost 4 months, and so I just lay around feeling sorry for myself, eating Kentucky Fried Chicken and Cinnabons.

    Since then, I've lost some of my weight. I've lost 20 pounds, but I'm still too heavy.

    I need motivation to lose the last 20 pounds.

    So, here's what I'm going to do.

    I'm going to work my ass off and lose weight.


    Some time between now and Christmas, I'm going to post on this thread a shirtless picture of myself. If I am fat, I expect all of you to mock me mercilessly. This will give me an incentive to get lean.

    If I fail to post this picture by December 10, 2013, the first person to point out my failure in this thread after December 10 will receive from me a $200 gift certificate to a Style Forum affiliate of your choice.

    So, I now have some skin in the (fat) game.
     
  2. David Copeland

    David Copeland Senior member

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    Most of us gain weight as we age. My brother went from 185 to 313 over the course of ten years from giving up coffee to drinking soda.

    He now pays himself a silver dollar every day he exercises for 30 minutes (which is about all he can do until he gets more weight off his feet).

    Last summer he chose to buy a lawn mower that he pushes (instead of a ride-along). He has a nice big area to mow, so he uses the 30 minutes each day as a means to burn off more weight. He has made it his new life to figure out what else to do besides paying money to go to a gym.

    I asked him how much he lost last month, and he said "five pounds". I asked him how he can get motivated to only lose five pounds in a whole month! His answer was, "David, that's 60 pounds a YEAR. It took me ten years to put this weight on, and I hope to knock it down with 60 pounds a year until I get back."

    I guess he's right. I read how two celebrities both had heart attacks at young ages because they tried to lose too much weight too soon.

    As for the pictures, you may want to keep your old clothes by your side as another motivator. I am amazed that most of the clothing sales are in the 30 to 34 inch waist, whereas my brother can never find a sale on his size. So more expensive clothes is another reason to get rid of the weight.

    It's important for you to come up with a long list of reasons to keep at it.

    I wish you the best,

    David
     
  3. Kai

    Kai Senior member

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    Clothing was definitely a motivator. When I no longer fit into any of my suits, I knew it was time to take drastic action.

    I can't keep from getting old, but I can keep from getting old and fat.
     
  4. Kai

    Kai Senior member

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    I've lost 24 pounds, but am still not completely satisfied. Adjusting my goal weight down another 10 pounds.
     
  5. David Copeland

    David Copeland Senior member

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    Congratulations on the 25 pound loss.

    Changing what we eat and adding a little bit more activity, such as pushing a lawn mower - can gradually trim off 5 pounds a month. And in 12 months that can amount to 60 pounds!
     
  6. Kai

    Kai Senior member

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    This is my routine


    Food:

    Drink lots of water.

    Breakfast/Pre-work out: 1 energy bar
    During work-out: 1 energy ball

    Post work out: 1 piece of smoked trout, banana

    Late afternoon snack: handful of nuts, 1/2 cup fruit smoothie

    Dinner: Normal dinner, reasonable portion, fruit instead of dessert.


    Exercise:
    5 days/week gym work out
    1 day a week I do something else, mostly climbing or hiking.
    1 day a week I rest.
    3 days/week I also do (low effort) martial arts (aikido)



    Gym Work out routine: (5 days/week)

    Stretch

    Rowing Machine: 1500 meters in 10 minutes or less, max resistance (this is pretty fast pace, and gets me warmed up.)

    Stair Stepper: 20 minutes at 70-85 spm Heart rate 145-160

    Dumbell curls: 45 lbs 15 reps each arm

    Crunch push-ups on Bosu ball: 25 reps

    Dumbell X-Press: 40 pounds, 15 reps

    Ab Machine: 80 pounds, 70 pounds, 60 pounds (10 reps each)

    Bench press machine: 170 pounds, 10-15 reps

    Push/pull machine: 50 pounds, 20 reps each side

    Pull down machine: 220 pounds, 15 reps

    Dip station leg raise crunches: 20 reps

    Single arm dumbbell row: 60 pounds, 20 reps per arm

    Side sit-ups: 20 per side

    Kettle ball upright row/swing: 45 pounds, 20 reps

    Ab pull down machine: 90 pounds, 15 slow reps

    Bench press machine: 170 pounds, 10-15 reps

    Side twist ab machine: 100 pounds, 15 reps per side

    Pull ups with leg raise: 15-20 reps

    Back extensions with 25 pound weight: 30 reps
     
  7. hdave

    hdave Active Member

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    good luck buddy!
    intermittent fasting really helped me a lot, as well as cutting out pop/juice/alcohol
     
  8. davesmith

    davesmith Affiliate Vendor Affiliate Vendor

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    Excited to see how this will turn out. I could also do with losing some weight!!

    Good luck mate!
     
  9. JimmyLegacy

    JimmyLegacy Member

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    No offence, but your diet is terrible.... If you want some help I would gladly donate my services. For lack of a better term I am an Ex-bodybuilder I just never competed it was all personal but I followed a Bodybuilding routine. Now I understand you do not want to be a bodybuilder, however diet and nutrition is one of my specialties, so If you would like my help I would be glad to build a nutrition plan for you.

    Let me know.
     
    Last edited: Oct 6, 2013
  10. GusW

    GusW Senior member Dubiously Honored

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    Kai, I feel for you. I had major shoulder surgery in May and put on ten pounds due to lack of activity and mobility. Worse, I lost lots of muscle. I'm focusing on loosing weight and gaining back muscle myself. Fortunately, I have had excellent coaching from trainers and a dietitian in the past. I'm no expert but I know what worked for me. Here are a few suggestions based on what I found to be effective.

    Along the lines of JimmyLegacy ^^^^ above, I think you need a real diet. One that is low in fat and carbs and is sustainable. Try a diet that you enjoy and can live with for a long time.

    I suggest a soft boiled egg or two each morning and sometimes with a few strips of turkey bacon. Cook in a non stick pan with Pam and not butter. Avoid toast and any fats. Non fat milk or coffee is good. This will give you plenty of fuel for working out and sustained energy to manage your appetite.

    For lunch stick to lean protein and vegetables. Sashimi is your friend. It is lean, tastes great and is filling. Skip the rice, it is a carb "Bomb". Avoid salads with creamy dressing. Again fat is your enemy.

    In the afternoon have some fruit, an orange, apple or banana. Yes they are carbs but you need some and these are better than breads and flour based foods.

    Dinner, skip bread, potatoes and creamy salad dressings. Stick to lean meat like chicken or fish, and load up on vegetables. Look at grilling veggies for more flavor. Steaming is a great way to avoid fat. Eat all the steamed veggies you can eat to fill up.

    Others may disagree, but I say avoid power bars. Instead have real food. They contain a lot of calories and sugars. Even the ones that are low in sugars. They can soon become a bad habit. If you are going to be biking or hiking for several hours, sure, have one. But don't just grab one on the way to or from the gym.

    As far as your routine. I would suggest two things. 1) for any of the weights or machines do 3 sets of 15 even if it means a lot lower weight setting 2) for any of the weights or machines, have three of these exercises side by side and quickly go from one to another to keep your heart rate up. This combination of strength and cardio will really burn fat.

    Good luck!
     
  11. markbrown

    markbrown Member

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    Kai has a great motivational information regarding the fitness challenges..
    He has a wonderful exercise plan and also have a great chart for the meal plan.. So I think this all information really beneficial to keep your self fit and active..
    Thanks Kia..
     
  12. davesmith

    davesmith Affiliate Vendor Affiliate Vendor

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    This is what makes StyleForum great!!
     
  13. Kai

    Kai Senior member

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    Please!

    Any suggestions would be very helpful.

    I know nothing about diet or exercise, so I'm just sort of going by instinct on both accounts.
     
  14. JimmyLegacy

    JimmyLegacy Member

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    I'm heading out of town on business for 4 days. I need to know your Height, Weight and Age. You can send me a private msg with the details if that is better for you. I will be in touch when I get back.
     
  15. Kai

    Kai Senior member

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    5 foot 9.5 inches. 203 pounds age 50.
     

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