If your weight is in check and you are physically stronger and have more stamina, you are not just living but you are ALIVE! Alive to do what you love to do. Live life to its fullest. Play golf, tennis, ski, hike, do anything you want. Here is the truth - if you are over weight, chances are you don’t like the way you look and chances are you don’t feel great about yourself and the FACT is you are risking your health.
Here’s my story. I’m a 52 year old man. Most people would not have considered me to be over weight but when I was at the lake last summer I didn’t like what I saw. I wore a tee shirt with my swimsuit all week. After that humbling and embarrassing experience, I decided to do something. Being honest with myself, here is what I knew: 1) If I tried to go hungry, it wouldn’t last. 2) If the food tasted bland, it wouldn’t last. 3) If the exercise was too rigorous, it wouldn’t last. 4) If it cost a bunch of money, it wouldn’t last. So after much research here is what I came up with:
EATING
Cut way back on simple starches (breads, pastas, potatoes, chips, etc.).
Cut way back on simple sugars (candy, cookies, sodas, etc.).
Cut way back on dairy products (cheese, milk, butter, etc).
Cut out fruit juices
Eat more fresh vegetables
Eat more fresh fruit
Eat more green salads
Eat more lean protein (fish, chicken breast, 6 oz. portion of steak, etc).
Eat two snacks each day between meals (nuts, fresh fruit, protein bars, etc.).
Drink significantly more water (16 oz with each meal and snack)
SLEEPING
Get 7 - 8 hours of sleep each night. Your body needs this. Most people think this is impossible, but the fact is we waste a lot of time watching TV, surfing the internet, talking on the phone, etc. late at night when we could be asleep. Set a schedule. As a rule, get up at 6:30 AM and go to bed at 11:00 PM or something like that. Take control. Set a schedule and follow it. Your body will positively respond to the routine.
WORKING OUT
Walk / bike / jog / swim / whatever (2 – 4 times each week for 20 – 60 minutes)
Lift weights (alternate days for upper and lower body, focus on core and abs)
Mix in some yoga, etc. for variety. Stretch. Stretch. Stretch.
Rest one day each week. Let your body have recovery time.
The more you workout the faster you will lose weight and the better you will feel, but you do not need to workout to lose weight. If you miss a day, no worries, just get after it again tomorrow.
RESULTS
I started following my own advice on August 30, 2011. On that day I weighed 171 pounds and I had a 34 inch waist. After just two months (October 31) I weighed 158 pounds and had a 32 inch waist. My goal is to maintain a target weight of 160 – 165 pounds but to lose a bit more belly fat and add more muscle. I will know I have reached my goal when I am able to maintain a 30 inch waist at this weight.
Does this just work for me? To verify what I was doing, I convinced two of my brothers to try this as well. My 62 year old brother who is 5’10” tall weighed 215 on August 30, 2011. On November 30, he weighed 182 pounds (a loss of 33 pounds). Another brother who is 56 years old and 5’11” tall weighed 205 on October 1, 2011 and by November 30 he weighed 195 pounds, a loss of 10 pounds.
This is much easier than you probably think. It is all about being in control and making choices. None of us has ever gone hungry nor will we.
KEYS TO SUCCESS
You can never be hungry.
The food must taste good.
Follow workouts like P90X, etc. if you have them or if they interest you.
Be part of the action. Have a slice of cake at a birthday party – just don’t go crazy!
Don’t think of yourself as being on a diet because you are not on a diet. You are simply making good choices.
Find a good quality protein powder (Whey) and use it regularly. Find one low in calories.
Take vitamin supplements. Be sure your body is getting the fuel it needs.
MEALS
Here are a few ideas for simple and tasty meals:
Breakfast
Two eggs, one strip of bacon, fresh fruit and 16 oz of water
Oatmeal, just a bit of milk, mix in fresh fruit (like raspberries, blueberries, etc)
Mix yogurt, cottage cheese, fresh fruit and All Bran or similar complex grain cereal
Lunch
SUBWAY - Salad mixing greens and protein like tuna or chicken.
KFC – Grilled chicken breast and a double side of green beans
In-N-Out – Hamburger ordered “protein style” (no bun). Sorry, no French fries. Bring an apple with you.
Dinner
Endless combinations of the following: Lean protein (fish, chicken, steak), green salad, two vegetables, fresh fruit (as many dark colored fruits and vegetables as possible).
GREEN DRINK
Many of you have asked how to make the famous Green Drink so here you go:
Fresh Leafy Spinach
Kale
½ Green Apple
Cucumber
Protein Powder
Plain Yogurt
Orange Juice, Grape Juice (or whatever kind you have on hand)
A few frozen fruit chunks (tropical blend from Costco is good)
A fresh banana or orange if you have one
Put all ingredients in a blender and mix. Add more or less to taste.
Enjoy!
THE LAST WORD
Look, this really works. A friend of mine started making these eating choices on January 15, 2012 and by February 15, 2012 he had lost 13.5 pounds! By March 15, 2012 he had lost another 6.5 pounds for a total of 20 pounds in just two months! More importantly, his chronic high blood pressure is now under control and his doctor is considering taking him off of the medication he has been using. He is so excited that he is now using the treadmill and for the first time in many years is willingly doing push ups and sit ups. He is thrilled to be wearing pants that had been pushed back in the closet that he hasn’t worn in years.
Don’t weigh yourself everyday. In fact, one time a month is just fine. This isn’t a diet or weight loss program - you are simply making better lifestyle choices. Your doctor will thank you. Your spouse will thank you. Your mirror will thank you.
Enjoy life!
I love you daddy!
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