Monday, 25 June 2012

Week 1/10 Part 1/3

Well my ticker shows no weight loss but that is not quite true, officially I lost 0.2kg. But actually I have no idea as last week I did not actually weigh myself I just knew roughly what I was.

Food wise things went pretty well except for going to a wedding which probably upped my consumption but I didn't fall in to the trap of writing off the whole week which is good. Exercise has started slowly, literally. I seemed to turn the whole of the bottom of my feet into blisters early in the week, had some good exercise on the dance floor on Saturday but last night pulled my back quite badly, struggling to walk standing up straight, hopefully that will subside.

I also altered my breakfast as I was lying to myself about how much milk I was putting on, I found a happy medium, I don't intend to measure it but I know what it looks like in the bowl, Weetabix are convenient for portion control, very quantum.

Next week will be the proof of the pudding, no excuses and no events with lots of lovely food. Weather is even turning nice.

Thursday, 21 June 2012

Running time table

This is the time table I followed once before. It is pretty good in that it builds you up gradually, there are a few jumps in it but you can always tweak if it seems like too much. I am pretty sure I went beyond 10 weeks but I don't remember what I did next.

Wednesday, 20 June 2012

Widgets added

After much messing around I found out how to get code from Endomondo and Myfitnesspal to display some useful data. Myfitnesspal is showing weightloss and Endomondo just shows my workouts.

I forgot to say that the soles of my feet nearly fell off after this mornings walk, not sure they are used to it yet.

2.8 miles on the flat

Did a walk at lunch time, it was time limited so only had chance for 2.8 miles, a faster pace but no hills. I need to find a way to link Endomondo with the blog or this is going to be really boring ... had a walk ... ate a banana. I'm the only one reading this but even I will get bored!

Tuesday, 19 June 2012

Went for a walk

My first bit of exercise, a 3 mile (according to GPS) hilly walk. I'm lucky to have some nice countryside on my doorstep to walk around.

Monday, 18 June 2012

Step 3: mindset and motivation

This is the bit I am terrible at. Yesterday I just wasn't doing fitness and today I am, the blog got me excited about it but what worries me is that this random starting a fitness program could turn into a random stopping.

2 years ago I started a 10 week plan. I started two weeks before Christmas and over the holidays I did not over eat and I went running, even in snow and ice. After the holidays I came home and went for another run in the snow and then I went sledging. I strained myself sledging (it is really hard work) so could not exercise for a couple of days. For some reason I never started again, I can't explain why.

I must find a way to start again if I do stall!

For motivation I do have a couple of important points though:

1. You must feel like it is possible, that you can achieve your goal.
2. You must realise that it is not down to chance or luck, that you are not a special case, it is just a matter of stressing your body so it gets stronger and creating a calorie deficit so fat is used up.
3. You must not be a perfectionist, you don't have to be perfect to lose weight and get fit. When you gained weight you did not do it perfectly, some weeks you did not gain weight some weeks you lost it but you drifted in the "right" direction.
4. You should look to the future and be pulled along by what might be rather than beat yourself up for what is or what has been. Carrot not stick.
5. Short term goals are important, telling a friend about the run you did which was slightly longer than the previous one. Losing the weeks kg or finding a way to deal with a difficult situation (like a buffet) can all become challenges that when met give satisfaction. See over the hillock to the little pot of gold and it makes the slope less painful.
6. You have to make your diet and exercise an immovable object, like a birthday party you just can't miss. That way you force yourself to find solutions. If I must do exercise 3 times a week and I am busy every night perhaps I use my lunch our, if that is taken perhaps I get up early....

Anyway the slightly sappy motivational speaker style of the above is not lost on me and of course I struggle to follow most of it :)

Step 2: Monitoring

This blog is one way to keep an eye on progress and to remind myself of my goals but I will also be using my phone and a couple of free apps.

To monitor my calorie intake I'll be using "myfitnesspal" which has an app for android and iphone. I've tried it before and it works really well. It seems to have more foods in than the apps you pay for because of user generated content.

And to record at least some of my exercise I'll use "endomondo" which is also free and has an app that uses your phone's GPS to record your exercise, no good for the gym but cool for running/cycling and walking.


Some years ago I went from not being able to run at all to being able to run a decent distance (the longest was 8 miles) since then I did a little but never really got back to form or my version of it. I followed a special plan that was designed for new runners and found it to be really good, I have a copy which I will post later as a reminder.

Since that time I discovered barefoot running, this is something that you can do in shoes and makes so much sense when you think about it. But rather than waffle on I will post some good links:

TED talk

Instruction video


And then waffle my way of describing it is "the way you run around the house in your socks" this means on the forefoot not the heel and it means you use your muscles to cushion your foot fall not the shoe. Normal running is like stamping your heels on the ground, no wonder we "need" high tech shoes, barefoot is like tip toeing along. Your muscles do the work and those are things you can build up!

BUT before I start with any running I will do some walking. This always sounds a bit wimpy but actually if you push yourself you get a hell of a workout and actually go faster than you do when you first start running! After a week or so of that I will move to the running plan I mentioned, as it starts very lightly I can do it with a new running style, otherwise you should transition gently as you build the required muscles.

Step 1: Current state

The first step is probably to work out where I am with my fitness and weight and then how far I have to go.

My current weight is 120kg, 18st12lb, 264lb
My current height is 1.9m, 6'3"

This makes my BMI = 120/(1.9)^2 = 33.2

BBC BMI calculator here

This puts me in the category of "fatty bum bum" or as it is know technically as obese. I don't really look it due to the my height (and constantly holding my breath) but I feel it! And perhaps look it :(

There are two options to get to the top end of "normal":

1. Increase my height to 2.2m (7' 239⁄64")
2. Reduce my weight to 89.5kg

As tempting as the former is, the latter is probably more practical.

This means I need to lose around 30.5kg. Assuming a weight loss or around 2lb or 1kg a week that is pretty much 30 weeks.

I don't want to starve and I also want to be fit not just thin so exercise is key. Let's "do the math."

Using a calorie requirement calculator is not totally accurate but gives a starting point:

With no exercise:
"you need 1673 Calories/day to lose 1 kg per week"

Lightly active (sport/exercise 1-3 times a week):
"you need 2063 Calories/day to lose 1 kg per week"

Moderately active (sport/exercise 3-5 times a week):
"you need 2453 Calories/day to lose 1 kg per week"

As you can see there are real benefits to exercise, you can eat more and still lose weight, plus you get fit!

I will aim for 2000 kcal per day for the first week. I will try to exercise at least 3 times but as my ass has barely left the couch for some time I will have to take it easy to start with.