Lessons on Metabolism and My First 5k

DAY 175/180

Weight Loss Stats:
Weight 239.0 lbs - Loss 62.6 - %Loss 21%

-----------------------------------------------------

It's often the case that when panic sets in, plans get thrown out the window. It was no different with me. Seeing that massive weight loss was necessary just to come close to my original goal weight of 220 pounds, I dropped all resistance training, changed my diet to only two meals per day, and went absolutely nuts with 2-a-day cardio. This was a grave mistake and I should've known better.

Thanks to a personal trainer friend of mine, the mysterious cause of my stalled weight loss has been revealed: my metabolism has come to a screeching halt. My weight has hovered in the low 240s for most of June despite doing brutal Spinning classes and eating 1700-1800 calories per day. She told me that dropping the weights from my routine meant that I probably lost muscle, and combined with the 2 meals per day, my metabolism had no doubt slowed. And, you know what? She was right! Two days ago, I had an extra meal (just a handful of walnuts and olives) and gained 2 pounds the next day! My body simply wasn't burning fuel efficiently. It is truly amazing how the body works.

As for muscle, I trained with weights today in metabolic fashion (high reps, low rest), and was shocked at how weak I've gotten. I had trouble pulling 50 pound dumbells off the rack! My arms look skinny and I get tired easily. For this reason, I've decided to begin working with weights again and try to increase my meals to 5 per day. Right now, it seems I won't even meet the 235 pound goal I set 14 weeks ago, but there's nothing I can do except make appropriate changes and continue trying my best.

On a lighter note, I've decided on the best possible activity for my July 4th getaway: I will run in the annual Key West 5k race!!! My very first 5k ever!!!





Running this 5k will hopefully offset any guilt (and maybe some of the calories) from eating all the junk food and liquor I plan to down while I'm there!!!

Finally Under 240!

DAY 171/180

Weight Loss Stats:
Weight 239.8 lbs - Loss 61.8 - %Loss 20.5%

-----------------------------------------------------

Finally under 240 pounds! WOO HOO!!!

Used a hand-held body impedance device at the gym today. It read that I have a 24.6 BF% and 31.4 BMI. Not great, but definitely a lot better than what I started with. I'll try to have a friend at the gym perform a fat caliper test tonight to see how well it matches with the device.

Stubborn Weight

DAY 169/180

Weight Loss Stats:
Weight 240.2 lbs - Loss 61.4 - %Loss 20.3%

-----------------------------------------------------

Weight has been stubborn lately, and it seems like I won't make 230 come July 4th. With only 11 days to go and over 10 pounds left to lose, it just doesn't seem feasible.

I'm not upset. If I manage to hit at least 235, I would have met the goal I set out for myself 14 weeks ago (see blog post entitled, "14 Week Challenge Begins!" in the March Archives). What's more, losing nearly 67 pounds and 22% bodyweight is certainly something to be proud of and celebrate. I can't wait for July 4th!!!

I'm still doing cardio twice daily and getting about 1800 calories a day. I try to do a morning spin class followed by and hour on the treadmill in the evening. I can't believe that eating well below maintenance and getting plenty of cardio hasn't led to more rapid fat loss. Oh well, the body has its own way of doing things I guess.

Two Weeks to GO!!!

DAY 166/180

Weight Loss Stats:
Weight 241.4 lbs - Loss 60.2 - %Loss 19.9%

-----------------------------------------------------

Wow. Only two weeks left before Key West! Can't wait!!

Weight has been stubborn this week. I've lost all of the water weight I put on last week, but haven't yet gone under 241. I hope to hit at least 239 by Monday. My training and diet have been spot on. The only part lagging is my lack of sleep...just haven't been getting enough of it...too busy. But that's gonna change. I'll be sure to "get my 8s" from now on.

I've got 1 simple goal: lose 11.4 pounds in two weeks!!!!!!!

To that end, I will do everything I can to hit 235 by next Friday and 230 by the following Friday. That's it. 11.4 pounds in two weeks. It's gonna get NASTY!!!!!

Argh!! Water Weight Gain Sucks!

DAY 161/180

Weight Loss Stats:
Weight 244 lbs - Loss 57.6 - %Loss 19.1%

-----------------------------------------------------

I'm amazed what you can learn when you treat your body as your "laboratory." I've learned so much about diet and exercise these last few months that to see these lessons apply themselves in my day-to-day life is simply amazing. I've learned that there's much more to fat loss than simply counting calories or cutting "bad" carbs. There's a science to food's effect on hormone levels and, consequently, to its effect on everything from mood, to sleep patterns, and even water retention. I've learned that controlling one's cravings has more to do with a positive insulin balance than with any form of "willpower." I've experienced this firsthand and learned it's the reason why the chronically overweight continue to eat and eat long after their bodies have had their fill - insulin spikes keep the brain craving for more food. Once again, I've seen for myself the negative effects of poor food choices. Today, just one day after celebrating the 60th pound of fat lost, I've gained 3 pounds all on account of one mango and about two cups' worth of trail mix! That's it! Calorie-wise, I ate well below maintenance yesterday, but decided to "treat" myself to a mango after breakfast and a little trail mix in the evening. Well, that's all it took for my body to retain 3 pound's worth of water, not-to-mention, suffer a splitting headache and nausea the entire day. I felt like crap all day after eating that mango. I also slept nearly 12 hours straight and still woke up feeling groggy and disoriented. Folks, carbs are evil! Period!

As for my all-around efforts this past week, despite some minor deviations from my original plan - and the subsequent gain in water weight - I am extremely proud of myself. I trained 2-a-days Mon. through Fri., ate extremely clean everyday (except Saturday), and managed to come within a hair's breadth of my goal weight. This week, I plan on following a similar plan with the express goal of getting as close to 235 as humanly possible. This all depends on how quickly I can lose the water weight gained.

So, it seems, this week will be another interesting experiment on weight loss. Following is my plan to achieve this goal:

PLAN MON. 6/15/09 - SUN. 6/21/09:

1. Train 2-a-days Mon. through Sun. Do an AM Spin class at the gym followed by an hour speed walking on the treadmill at 65% of MAX Heart Rate.

2. Eat clean and track all meals in my diet log.

3. Drink 6 oz of Orange Peel tea twice daily.

4. Drink 80 oz of Green Tea per day.

5. Get a solid 8 hours of sleep per night

Wish me luck!

Broke the 60lb Mark!!!

DAY 160/180

Weight Loss Stats:
Weight 241.4 lbs - Loss 60.2 - %Loss 19.9%

-----------------------------------------------------

This morning, my new best friend - the bathroom scale - told me that I weigh 241.4 pounds. This, my friends, means that I HAVE BROKEN THE 60 POUND MARK!!!

This picture pretty much captures the way I feel right now...

Stalled Weight Loss - Must Redouble My Efforts

DAY 154/180

Weight Loss Stats:
Weight 246.8 lbs - Loss 54.8 - %Loss 18.2%

-----------------------------------------------------

I'm not pleased with the lack of weight loss this week despite good training and clean dieting. My weight has hovered around 247 pounds for over a week now. But I can only look ahead and focus on improving upon past efforts. Therefore, I have set a goal to see what I can accomplish with extreme focus and dedication for one week. My goal is to hit 241.6 by Monday, June 15th in order to mark the 60 pound loss mark. This would put me in a good position to come in at 230 or better come July 4th. Thus, the plan to achieve this goal will be the following:

PLAN MON. 6/8/09 - SUN. 6/14/09:

1. Train 2-a-days Mon. through Sun. Do an AM Spin class at the gym followed by a an hour speed walking on the threadmill at 65% MAX Heart Rate.

2. Eat clean and track all meals in my diet log.

3. Drink 6 oz of Orange Peel tea twice daily.

4. Drink 80 oz of Green Tea per day.

5. Get a solid 8 hours of sleep per night.

Lets see if following this plan strictly will result in hitting the 60 pound mark by week's end. That would surely be cause for celebration!


**NOTE** On Monday, June 8, I weighed in at 245 pounds. As I write this (Tuesday, June 9, I just weighed in at 244.4 pounds!). The weight has begun to come off again! Consequently, I have had to readjust my goals for the week; in keeping with the 5 pound loss goal, I will aim for 240 pounds by week's end.

One Month to Go!

DAY 150/180
Weight Loss Stats:
Weight 247 lbs - Loss 54.6 - %Loss 18.1%

-----------------------------------------------------

Can't believe today marks exactly 1 month before July 4th! I'm pulling out all the stops and will bust my butt for the next 30 days! My goal is to lose at least another 20 pounds. This won't be easy, but I believe I can pull it off!

I've recently joined a newly opened LA Fitness gym just blocks from my home and absolutely love working out while checking out all the gym bunnies! I tend to hate chain gyms, but this place really rocks. It's got everything I need and then some. I had to give in and join a gym because the rainy season is in full force in South Florida! It's rained everyday for the last 3 weeks!!!

This couldn't have been a better move. I tried my first Spinning class today and was thoroughly thrashed!! Wow! I loved having a hot, fit chick yelling at me while I sweat my butt off! I felt used and abused, and loved it!! I have never done anything that intense in my life. I literally left a puddle of sweat on the floor! My clothes were completely drenched and I also couldn't believe that I was able to pretty much keep pace with the instructor the entire time. It was such an awesome and brutal workout that I've decided to incorporate it daily as part of my two-a-days. For the next four weeks I will focus on metabolic work (with a little push-up, ab, and back training thrown in for good measure) to ensure I burn as much fat as possible. I will perform two workouts per day: one will be an hour's worth of Spinning, and the other will be about 45 minutes of "moderate" treadmill speed walking.

I'm sure I can do this. I hope to weigh in at 227 come July 4th! I would only be 7 pounds off of my target weight. Not bad considering all the ups and downs experienced over the past 5 months. Wish me luck!!!