Weigh Healthier

New Approach

2008-03-26T08:43:00.000-07:00

It seems that every time I turn around, someone comes up with a "new" way to shed those last 10 stubborn pounds or last few stubborn inches. If I followed every "new" (and I'm putting the word new in quotes because I don't believe any of it is really new) exercise fad, then I'd probably end up spending all 24 hours a day exercising. No thanks. I mean, I love to work out, but I think my 39-year-old body would make me pay for it later if I exercised non-stop.

Several months ago I purchased a book entitled Flip The Switch: Proven Strategies to Fuel Your Metabolism & Burn Fat 24 Hours a Day, by Robert K. Cooper, Ph.D. I subscribed to Prevention magazine, and periodically they send you offers to try books risk-free for 21 days. This looked like a good one. I'm not disappointed. My point is that I'm reading more and more recent articles and books in which the authors (recognized as experts or near-experts in the fields of nutrition and fitness) recommend several short stints (10-15 minutes) of high-intensity exercise per day rather than one hour-long-or-so session per day, to keep the metabolism burning fat continuously. This philosophy is also supported/confirmed by Jordan Rubin, author of Perfect Weight America; and by Dr. Joseph Mercola.

I purchased a treadmill last year, which has helped me shed 25 pounds; but I think I've taken the wrong (for me, anyway) approach. I've done mini-mini-marathons on my treadmill at moderate speeds -- which tired me out and gave me sore muscles and joints but which didn't really do much to keep my metabolism burning fat constantly. Besides, I don't have hours every day to spend walking on my treadmill. It isn't boring, because I listen to music while I'm on it and try to walk to the rhythm of the songs; but especially on days when I'm working, I have a limited amount of time to exercise, and I want to get the greatest benefit from the time I do spend, however short that time might be. So once my treadmill is fixed (which I hope will be this weekend, once I receive and install the lower circuit board) my sessions will be no longer than 15 minutes and will be more intense than before (using the interval program). I will let you (meaning whoever reads this blog) know how that goes.

I wish success to all of you who have committed yourselves to being fit and healthy. As a Christian I believe my body is the temple of the Holy Spirit -- so I want to take care of that temple. May God bless, keep, and guide you all!

10,000 Steps a Day

2007-10-13T16:43:00.000-07:00

I've decided not to make my exercise goals time or distance-based. A couple of years ago I read several health articles which encouraged people to walk 10,000 steps per day. I did some calculations based on my stride length of 30 inches and figured out that 10,000 steps per day amounts to 4.73 miles. In the past 7 months I've worked up to a point at which -- in a combination of walking and jogging -- I can cover about 2.33 miles in 30 minutes. I also walk up and down the stairs at work, and I work in an 11-story building with 24 steps between the 1st and 2nd floors and 22 steps between each of the other 10 floors from the 2nd floor to the top floor (above the 11th floor) which leads to the roof.

So by walking the stairs four times per day (twice when I arrive at the building in the morning and twice during my lunch hour) plus my usual two treadmill workouts per weekday, plus all the walking I do between my office, the mail room, and the copy and file room, I believe I definitely reach my quota. I started using some of the other programs on my treadmill, too -- one called "Golf Course" which is a distance based program that divides into 9 and 18 "holes" of varying lengths and elevations. I "up the ante" a bit sometimes by increasing the incline so it's a bit more challenging. I'm sure that would make for a very difficult golf course but oh well -- I'm no golfer. I'm a walker. I also like the "Weight Loss" program. It's challenging because it has me increase my speed by 0.5 mph every 30 seconds for 4 minutes -- from 4.0 mph to 6.0 mph and back to 4.0 -- and repeats that for however long I set the timer, less 10 minutes (5 for warmup and 5 for cool-down). When I started working out I didn't think I'd ever feel like jogging or running. I didn't think my knees could handle it. Well, I was probably right. At 200+ pounds my knees probably couldn't handle it; but that was then and this is now. I am now in the mid-170's (174.6 as of Wednesday, October 10th). So I am putting about 25 fewer pounds of weight and pressure on my knees now than I would have been 7-8 months ago. That's just about the weight of a full 3-gallon bottle of water; so every time I pick one of those up (we fill our water bottles ourselves at Wal-Mart for 33 cents per gallon) I'm reminded of how much weight I've lost. Praise the Lord! I'm not where I'd like to be but I'm not where I used to be.

I'm definitely seeing a difference in my health, too. I have more energy, I sleep better, I think more clearly, and my emotional state is much better too. Of course I'm also more, well, "regular". *grin* The benefits of regular exercise are really too numerous to even list.

I definitely have the Lord Jesus to thank, because without Him I would not have the strength nor the desire to exercise. Some days I just don't feel like it; but when I tell Him that, an amazing thing happens -- He gives me the strength.

Well, here are my latest numbers. They may not seem much different than they were at the date of my last entry; but keep in mind that I've lost weight as well as fat. 33% of 174.6 amounts to less actual body fat than 33% of 180 or 190.

43 / 33 / 24

Perseverance

2007-08-04T16:04:00.000-07:00

It's been a while since my last entry. I've gone on a couple of short trips and my mom visited our house to help with painting three of the rooms in our home and helping us get organized. During my trips I did eat at restaurants and didn't exercise a lot, so naturally I didn't lose weight during those times. I did get back on track as soon as I returned home, though.

The nearest weigh-in date to that of my last blog entry is June 2. On that date I weighed 192.4 lbs with a body fat percentage of 36. On August 1, I weighed in at 180.8 with a body fat percentage of 35. So, in the last 2 months I have lost 11.6 lbs, and almost half of that weight was pure fat (assuming the body fat detector in my scale is accurate, which I realize is assuming a lot but it's still a great motivator). I've heard that a healthy rate of weight loss is 1-3 pounds per week, so to lose 11.6 lbs in about 9 weeks is pretty good (I think).

I have a tendency to get discouraged when I gain weight from week to week. That's why it's good for me to look at the bigger picture. It helps me to persevere in my efforts. I give praise and glory to God the Father for my success, because He is the One who gives me strength every day (sometimes every moment, when I'm on the treadmill and don't think I can walk another step). I know He wants me to be healthy, and I'm getting there. I still weigh myself twice a week: once on Wednesdays -- those are the weight and body fat percentage figures I count and track in my log (a.k.a. the calendar we keep in the kitchen *grin*) -- and once on Sundays, to keep myself on track. So far it has really worked well.

Something else that has worked really well, though indirectly so, is having my house repainted and reorganized. I thank God for my mom, who was willing to come here and help us with both. She gave me the "push" I needed, and now that my house looks better (and cleaner), I'm finding it easy to keep it clean and organized. Doing that also gives me something to do besides eat when I'm not hungry. *grin* Lately I've been thinking of projects I'd like to do around my house that will make it look nicer, neater and make my housework easier (if that's even possible *wink* ). When my house is well-ordered I feel better and think more clearly, and that makes it easier to think of ways to eat healthier and be healthier.

Well, here are my latest stats. May the Lord bless and keep you.

43 / 35 / 24

Celebrating Small Victories

2007-05-28T03:46:00.000-07:00

This past week I had my largest weight loss since I started working out four months ago: 4 lbs. Although my body fat percentage is holding steady at 36, the loss of 4 total pounds means a loss of 1.73 pounds of body fat, or 7 sticks of butter (minus a tablespoon or two). I like using the "sticks of butter" measurement because butter is pure fat; and the loss of so many sticks of butter means a loss of body mass.

I think the reason I lost so much this week compared to prior weeks is two-fold:

I added a pair of 5-lb hand weights to my resistance training routine
I was working outside the home this past week (on a temporary assignment)

Muscle is more metabolically active tissue, which means that when you build it through weightlifting it burns fat even when you're not moving. In addition to lifting the 5-lb weights I try to do as much of my treadmill workout as I can while holding my 2-lb weights. This past Saturday morning I was actually able to carry them (and pump my arms back and forth) for about half the session. I know that did some good. Even though the calorie-burn counter on my treadmill probably didn't count the extra calories, any time I carry extra weight while I'm walking I know I burn more.

I'm especially happy about the extra weight lost this week because it's close to "that time of the month" and I usually gain weight due to heightened cravings (which I confess I usually succumb to). I must not be feeling the cravings as much lately, because I've been concentrating on eating foods with a higher fiber content (including some healthy cereals with oat bran -- I highly recommend the Kellogg's Smart Start Healthy Heart line, especially the Cinnamon Raisin -- YUM!). The fiber keeps me feeling full longer...besides its other benefits to the digestive tract.

I should mention that I have not counted even a single calorie nor a single fat gram. I have not been monitoring my intake of saturated fats at all...and yet I'm still losing weight. My last lab results showed a drop in both total cholesterol and LDL (low density lipoprotein) cholesterol -- the bad kind. All I've been concentrating on is keeping myself active and hydrated, and trying to replace as many high-glycemic carbohydrates (i.e., those made with refined sugars and flours) with lower-glycemic carbohydrates. Popcorn is actually a good moderate-glycemic snack, scoring 55 on the scale [of 1 to 100]. When I lived at home we had an air popper. Now that I'm married and there's just my husband and me, the 3.5 oz. bags of microwave popcorn are just the right size to get us through most of a movie. The Act II brand actually has 3 g fiber per serving.

I also found out that the quick-cooking Uncle-Ben's Converted Rice comes in somewhere in the mid-30's on the glycemic index. That's pretty low, for something that's considered a processed food. Diabetes.Net has a partial list of foods and their G.I. here. There are also books about diets centered around the glycemic index, and I would imagine each book has a comprehensive G.I. table. I have one such book, titled The Sugar Solution Cookbook, which I bought from Rodale Inc (the publishers of Prevention magazine). I don't agree with everything I read in Prevention (or in the books I buy from Rodale Publishers -- for one thing the founder is deep into Eastern spirituality, which is incompatible with Christianity), at least when it comes to diet, but the magazine definitely has its merits. For one thing, it has a section in every issue with good muscle-toning exercises. Also, the book I mentioned in my last entry (or the one before it), Flip the Switch, has a G.I. table.

I want to be healthy and strong because my body belongs to Jesus Christ and is the temple of the Holy Spirit. I'll have a lot less difficulty serving Him if I'm healthy. Also, if God ever decides to bless my husband and me with children, I want to be able to carry them to term and to keep up with them as they're growing. I'm not where I want to be, but I'm definitely well on my way there, praise God! OK, here are this week's "stats".

43 / 36 / 24

Staying On Track

2007-05-12T09:57:00.000-07:00

I've decided to weigh myself twice a week instead of only once. I believe it will help me stay focused and on track, and avoid the temptations I typically face on the weekend. Therefore, starting today I am going to weigh myself on Wednesday and Saturday mornings. This morning I weighed in at 193.0 with a body fat percentage of 35. Praise the Lord!

I also need to correct a statement I made in my previous entry. I had posted that I believed 4.4 miles per hour to be the fastest walking speed. Well, this week I "pushed the envelope" and discovered that it isn't. I actually walked for three minutes during one session at 4.6 mph (that happened to be the tempo of one song I was listening to -- "Night Boat to Cairo" by the British ska group Madness). Now, that may not even be the fastest walking speed, but for now it's the fastest I've ever walked. I've reached a point where I can maintain a 4.4 mph pace for 15 minutes, and I can fairly easily walk 1.45 miles in 21 minutes (with a 3-minute warmup and a 3-minute cool-down) at a peak incline setting of 6.5%. I am taking advantage of each day that I don't work to train myself to walk 1.5 miles in 22 minutes; so that on the days I do work I can still walk 1.5 miles, either in the morning before I go or in the evening when I get home (I prefer the morning -- it's cooler). I have actually walked a little more than 1.5 miles in 22 minutes several times this week, so I know I can do it.

Well, here are my stats as of this point in time.

43 / 35 / 24

Kicking it up a notch

2007-05-09T08:33:00.000-07:00

(I wonder if I need to get permission from Emeril Lagasse to use that phrase? *wink* )

About a week ago I received a book I ordered from Rodale Publishers (they publish Prevention magazine) titled Flip the Switch: Proven Strategies to Fuel Your Metabolism & Burn Fat 24 Hours a Day, by Robert K. Cooper, PhD. The book promises, as the title suggests, ways to raise metabolism and burn fat continuously, so the body rarely if ever goes into "fat-storing mode". The pamphlet I received that contained the certificate for a free 21-day trial of the book claims that rather than doing one 30-60 minute strenuous workout per day, the more effective method of burning more fat faster is to jump-start the metabolism every 15-30 minutes using a variety of techniques. The book also suggests eating smaller meals more frequently, sipping ice water (which quickly and temporarily lowers your body temperature), and keeping the ambient temperature cooler. There are apparently lots of other ways to continuously fuel metabolism, but I've only gotten through the first two chapters thus far. Still, I have started the ice-water-sipping technique (drinking from a water bottle makes that easy -- I simply squirt a small amount into my mouth from time to time), as well as the frequent/short/intense exercise technique (i.e., 15 minutes on the treadmill every hour, on the days that I'm not working). I'm working on the smaller-and-more-frequent-meals technique. I was raised with the "big three", so old habits die hard.

I will comment on other sections of the book as I finish reading them. Being a Christian, I naturally disagree with the author's evolutionary bias. I also disagree with the author's promotion of soy protein. I would not presume to tell anyone else what they should or should not eat, but I have read enough articles on the dangers of soy products for hypothyroid patients to avoid them in my personal diet plan. I also do not agree with the need to avoid animal products such as red meat and butter. To each his own. I would love to find a low-cost source of organic beef or bison (aka buffalo). Until then, I am content to eat lean beef.

These past three weeks I have gained a little bit of weight, lost it again, and then lost a bit more. This past weekend (May 4th through May 6th) I went on a retreat with the ladies from my church. The spiritual aspects of the retreat were wonderful. Two ladies (both guests brought by members of our local church) received Jesus as their Saviour and Lord. There were a lot of tears shed by many ladies (yes, myself included), a lot of laughter, a lot of singing, praying, playing, and eating! I justified my overeating this past weekend in the fact that the ladies' retreat is only once per year. By God's grace (or mercy or strength) I still managed to lose 1.6 lbs, although it was not fat (It was probably water weight -- I just hope it wasn't muscle). A lot of what I ate at the retreat was simple carbohydrates (refined sugar, starch and flour), the kind that cause my insulin levels to spike and then crash. The food was great, but it definitely wasn't high in fiber. Now that I'm home I'm trying to undo that by eating foods with a higher fiber content (and therefore lower on the glycemic index).

My energy level is holding steady, if not increasing. Today I was actually able to increase the maximum speed during my workout on the treadmill to 4.4 mph (a 13.6 minute mile -- probably the fastest walking speed possible) for 30-second intervals. During one workout this morning I did 1.30 miles in 19 minutes. I am trying to train myself to walk faster so that when I go back to work again I can do a more intense workout in less time. Today I am going to do one more 19-minute workout this morning, and then 2 20-minute workouts this afternoon.

Well, here are this week's "stats". Have a blessed week everyone.

43 / 36 / 24

Tiny Setback

2007-04-26T20:19:00.000-07:00

I was doing so well. I just overindulged a bit this week. Wednesday is supposed to be my "binge" day -- and no other -- but I "over-snacked" during the weekend, too. I'm trying to eat a big breakfast, a smaller lunch, and an even smaller dinner, so that I consume the majority of my calories early in the day. It doesn't always work out that way, though. I get hunger pangs late in the afternoon, which are hard to ignore. I think what I need to do is drink more water, so I feel fuller. I also need to eat foods with a higher fiber content, for the same reason.

I'm not getting bigger, though. Some of the weight I gained between last Wednesday and yesterday is premenstrual weight, combined with weight caused by giving in to premenstrual cravings (for things like chocolate and anything with a lot of iron in it). I know I'll lose that weight by next Wednesday, though. My energy level is still high, and my desire to exercise is still strong. I just need to add healthier foods with more fiber, and more water. I like to mix my water with a small amount of 100% fruit juice, or vitamin-enhanced water (not Propel, though -- it has artificial sweeteners in it). I use about a 75/25 mix of filtered water and juice. It adds just the right amount of flavor to the water without adding too many extra calories. I go through about one 20-ounce bottle of flavored water per day, so the calories and sugar get spread out over a 14- to 16-hour period.

My body fat percentage is still the same this week, too. That's the number I'm really watching. I could monitor my BMI (body mass index -- a figure that measures excess weight by taking into account your weight and height); but one of the drawbacks of the BMI is that it does not discriminate between muscle and fat tissue. For example, the BMI of an athlete could be overestimated because an athlete typically builds a lot of muscle mass, which weighs more than fat, is denser, but occupies less space. Therefore, instead of monitoring my BMI I have chosen to monitor my body fat percentage. I believe that is the better indicator of my overall health. Waist measurement is also a good indicator. According to the National Heart, Lung, and Blood Institute (NHLBI), and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a waist measurement for a woman of more than 35 inches (40 for men) is also an indicator of health risks such as heart disease because of where on the body the weight is carried. I'm happy to report that my husband, at least, is healthy (his waist measurement is well below 40). I'm the one who needs work.

So all in all it was a good week, despite the weight gain. I'm gradually increasing the miles I walk per week. Between April 15-21 I walked 28.37 miles. This week, so far, I've walked 32.35 miles, and the week isn't over yet -- I still have tomorrow and Saturday. So my stamina is increasing. I believe the pounds and the fat will come off in time, as long as I don't go "crazy". I tend to snack more on the weekends, especially when we go visit my in-laws (they have a lot of junk food in the house). Thankfully my father-in-law also has a treadmill that he lets me use, although I didn't use it last weekend because I was trying to give my leg a rest. I should have also given my mouth a rest and found something else to do besides snack on Cheetos. Oh well -- I'm human, and I have my weak moments. That's why I need to depend on the strength of the Lord to resist temptations. Here are this week's numbers:

43 / 36 / 24

Discipline

2007-04-18T09:08:00.000-07:00

Self-discipline has never been one of my strong suits. I start a lot of things but don't finish them; so the fact that I have been exercising regularly for the last 2-1/2 months is amazing to me. I can give credit to only One: God the Father. If He was not supplying me with strength every day to work out, I don't think I could do it. Even if I have pain (depending on the severity), I'll exercise. It also helps that I enjoy it. Exercising to music or a DVD doesn't hurt either.

I'm clearly a better exerciser than a dieter, though. I still get cravings for the wrong foods, and I don't always resist. I have decided to make Wednesdays my "free" day. I weigh myself every Wednesday morning, so for the rest of the day I "forgive" myself dietary slip-ups and weaknesses. Then I have Thursday through the following Tuesday to make up for it. As long as I don't go too crazy (i.e., eating an entire half-gallon of ice cream in one day -- which I don't even think I could do anyway, though I have eaten an entire pint in one sitting), I think I can overindulge a little and still lose weight (or at least body fat -- I am trying to build muscle, which weighs more than fat but occupies less space and burns fat).

My rewards system is working out well. I haven't spent much of my reward balance so far. I created a spreadsheet in Excel to track my "deposits" (miles walked) and "withdrawals" (reward money spent). I bought a stability ball on Sunday from Wal-Mart. Just blowing it up with the pump the manufacturer supplied was a workout in itself. I've used it to do abdominal crunches (easier on my back yet just as challenging if not more so for my abs), push-ups (the ball takes the stress off my back while still allowing me to get the full benefits of push-ups for my upper body) and other upper- and lower- body exercises. It's great for movements that work the inner thigh muscles (so that one day I won't create so much friction when I walk). It's also kind of pretty. It looks like a big pearl.

I'm learning to perform maintenance on my treadmill. This morning I wanted to use it but for some reason the belt wouldn't move, even after I unplugged it and turned the power back on again. So I "got under the hood" and cleaned all around the motor and circuit board with a vacuum cleaner and a can of compressed air. Now it's as good as new (well, after auto-calibrating the speeds). I'm supposed to do that once a month, and do light cleaning once a week with a damp cloth. My mom gave that treadmill to me for this year's birthday, and I want to be able to use it for years to come. I figured out the distance between my house and my mom's: 1,898 miles. At this writing I have almost gone 10% of that distance on my treadmill.

Well, I gained 0.6 lbs this week, but my body fat percentage is still holding at 36%. I was 194.0 and 36% last Wednesday (April 11th). So I need to stick with my exercise regimen (even "kicking it up a notch", thank you Emeril Lagasse) and make Wednesday my one and only day per week for "binging".

This week's numbers:

43 / 36 / 24

Momentum

2007-04-06T02:10:00.000-07:00

After two months of having my own treadmill at home, I'm still using it almost daily. I find that even on the days I've set aside as days of rest, I still do a short workout. My sister (a Physician's Assistant, or P.A.) told me that stamina is a fragile thing, and that I could lose it if I skipped my workout for too many days. I know I need to rest my body at least once a week, so I've decided to use a "5-on, 1-off" system: work out for 5 consecutive days, then take 1 day off to rest. I won't use that system for weight/resistance training, only for cardiovascular training. For weight training I use a 1-on/1-off system to give my muscles a day of rest between workouts.

I have definitely noticed significant improvements in my energy level, mental clarity, resting heart rate (it's lower now -- still going for that "magical" 60 beats per minute), muscle tone, and all-over healthier and lighter feeling. I no longer have the strong cravings for sugary/starchy foods that I did when I first started this latest "leg" of my journey toward better health and fitness. I actually have a stronger desire to eat healthier food and take better care of myself; and, thanks to the Lord Jesus Christ, I have the strength I did not have before. I know my strength must come from Him, because some days when I get home the last thing my flesh wants to do is get on the treadmill -- especially this week, which was a short work week due to the company I work for observing Good Friday as a holiday.

This past Wednesday (April 4th) I weighed myself. I weigh myself every Wednesday morning, because it's the middle of the week. I haven't started my "weekend eating" patterns (I always eat a little more on the weekends, but I also work out more on the weekends too) yet, and I've allowed enough days after the previous weekend to burn off the calories consumed during that time.

Anyway, the scale showed a loss of 2.6 pounds and a slight increase in body fat to 37%. I believe it means I'm not hydrating myself as well as I could be. I've heard and read different "schools"of thought on hydration and how much is adequate. I've heard the "8 glasses a day" rule (one of the oldest ones). I've heard the "one fl oz for every pound of body weight" rule (good grief, I'd be drinking water every waking minute of every day!); and I've heard the rule of "1/2 fl. oz. per pound of body weight (which for me at this point would be 97 fl oz. per day -- yes, that means I weigh 194 lbs *grin* ). For now I'm going to stick with the third "school/rule" -- 1/2 fl. oz. per lb of body weight.

I need to start sipping water during my workout, as well as drinking it before and after. That's really hard when I'm going 4 mph on the treadmill, so several times during a session I'm probably going to have to slow down a little , just long enough to get a few sips down. I've started drinking a 50/50 mix of water and vitamin-enhanced water (my current brand is SoBe LifeWater -- it comes in several good-tasting flavors, my favorite being the Orange & Tangerine blend. Glacéau VitaminWater is also good). I take a 50/50 mix so that the sugar intake isn't quite so concentrated (the sugar in LifeWater is in the form of crystalline fructose), and also because it costs more than my bottled water (which I buy in bulk by refilling the same four high-density plastic bottles weekly at a water dispenser inside Wal-Mart Supercenter). LifeWater has some B-vitamins, plus C and E as well -- not much, but every little bit helps (especially the B-vitamins, of which I don't ever seem to get enough but which I keep reading are important for people with hypothyroidism -- like myself).

Well, that's a long enough entry for today I think. I've been awake since about 2:30 this morning -- no, actually earlier than that. But for some reason I don't feel tired right now even though I got less than 5 hours' sleep. That will probably change in several hours, though -- I'll probably need a short nap, which the earlier I take it the better so it doesn't disrupt my sleep patterns too much. Well, I'm off to start my first workout for the day. Have a great day and weekend, everyone, and Happy Easter! Jesus Christ is risen!

This Week's Numbers:

43 / 37 / 24

Still Going

2007-04-01T15:38:00.000-07:00

Since last week I have lost another percentage point of body fat and lost 1.6 lbs (though I'm paying more attention to the former number than the latter). The Lord Jesus Christ has given me the strength to endure my workouts on the treadmill, and I -- as well as others -- have seen results. I have discovered more articles of clothing in my closet that I either have never worn since I bought them or have not been able to wear in several years. Being healthy and lean saves money in a lot of ways. I probably will not see a significant difference in the gas mileage of my car until I've lost another 25-30 lbs; but not having to purchase a whole new wardrobe is a major money-saver.

I've also noticed that since I have started working out more consistently, my appetite for junk food has decreased, and has been replaced by a desire to eat healthier foods. When I exercise intensely (as I usually do -- sometimes maybe a little too intensely, some might think) I sweat -- and I have heard and read that my body releases some toxins through the sweat glands (which might explain why my skin gets irritated if I do not wash off the sweat soon after my workout is finished).

I have started incorporating resistance training and weight lifting into my workouts, and I have definitely noticed my muscle strength increasing (after the soreness subsides *grin* ). I do Pilates, although I usually don't follow a video -- at least not anymore. I bought a Winsor Pilates kit with a "sculpting circle" -- a metal circle coated with some type of plastic, with two heavily-padded handles. I do the exercises I learned from the video on my own. I have noticed increased strength in my "core", or "powerhouse", as it is often called by Pilates instructors. I have also noticed fat loss in that area, which according to most doctors is the unhealthiest place to carry fat because it surrounds the vital organs. Due to heredity I have always tended to carry fat around my middle; so the fact that I am now losing it from that area is very encouraging.

Anyway, here are this week's numbers as of my weigh-in on Wednesday, March 28th (remember: the order is starting body fat percentage (BFP), current BFP, and target/desired BFP):

43 / 36 / 24

Back in the "Saddle" Again

2007-03-25T13:18:00.000-07:00

Wow, it's been a while, hasn't it? Six months, to be almost exact, since my last entry. A lot has happened.

For a while I was depressed because I was in a job I hated -- a temporary job, but one that I didn't feel free to end myself. Thankfully it ended anyway. I wasn't very good to myself during that time. I ate a lot, and I ate the wrong things ("fast" carbs -- carbs made mostly from refined sugar and flour that didn't provide me with the energy or nutrition I needed, only sent my insulin levels soaring and then crashing very soon afterwards). I didn't exercise (which helps lower insulin levels according to everything I've read), and I only became more and more depressed, which made me want to eat even more of the wrong things. I was basically an emotional sadomasochist for a while.

Then in January, 2007, the Lord provided a treadmill through my mother (who bought it for my birthday). It was delivered on January 31st, and starting February 1st I started walking on it for about 20 minutes a day, 4-5 days per week. Gradually I've increased the time spent on it, as well as the peak "cruising speed", the peak incline position, and the number of days I work out (now 6, with one day set aside to rest). I now have more energy and stamina than I've had in months. I also have a greater desire to keep at it because I'm seeing results (and so are others). I have developed a healthy habit. I've heard it said that it takes 21 days to form a habit, and I've definitely been working out consistently for more than 21 days (though not consecutively -- 6 on, 1 off).

I have also created a reward system to motivate myself to stay on track. For every mile I walk, I get $1.00. I can "save it up" to whatever amount I choose and then purchase a non-food item to reward and motivate myself to keep up the good work and continue to challenge myself to work even harder. The only catch (besides limiting my rewards to non-food items) is that once I've "spent" the reward, I have to start over from $0.00/0 miles again. One of the first items I'd like to purchase is a stability ball -- it looks like a beach ball except that it's made from more durable material (so it's heavier) and it's usually only one color (my favorite being blue). I've heard they cost about $30.00, but I'm going to shop around.

As before, my goal is to get my body fat percentage down to 24%. My scale measures weight as well as body fat percentage. I weigh myself every Wednesday morning, and on March 21st I weighed in at 198.2 lbs and 37% body fat. I will continue to post my progress in the following format, at the end of each post:

beginning body fat percentage / current body fat percentage / target body fat percentage

I thank whomever is reading this blog and praying for my continued success with my fitness goals. May God bless you and yours.

43 / 37 / 24

Update--Maintaining

2006-09-13T06:39:00.000-07:00

Well I've been on the natural thyroid for almost two months now. My dose is 2 grains (or 120 mg) per day, which I usually split into two or three doses for a more "timed release" reaction. Taking one synthetic levothyroxine -- T4 (the inactive thyroid hormone) -- would be easier, but my body for some reason does not convert the T4 into T3 so I need T3 also. I believe natural thyroid hormones provide that better than synthetic, but I know quite a few doctors would disagree. That's OK, they don't have to live in my body.

Anyway, I haven't lost any weight or fat since my last entry; but I haven't been exercising much either so I can't expect to lose any. I'm still experiencing fatigue, which means I don't have much energy or desire to exercise. I believe that's thyroid-related, and I believe I'm due for at least a slight dosage increase. I just hope the doctor sees it that way too. I go for a follow-up appointment next Wednesday. I've ordered some key thyroid tests (Free T3, Free T4 and TSH) plus some other tests that measure my overall health -- including cholesterol, glucose, iron, calcium, potassium, and triglycerides (blood fats). With my doctor I'll compare those results to the results of the bloodwork I had done right after my first appointment with him.

If I can get the doctor to increase my dose of Armour even by half a grain (30 mg) I believe that will make a difference. A whole grain (60 mg) would make an even bigger difference of course; but these kinds of changes need to be made gradually or I could experience some symptoms of hyperthyroidism that would cause more problems than the symptoms of hypothyroidism. If that happened I might have to start all over, and then my journey to optimal health would take even longer. So, I need to take it slow and be patient. I usually don't have a problem being patient -- except when it comes to myself. Then I need the strength of the Lord even more. At least I know for certain I can count on Him to give me the strength I need.

40/24/40

Back in the starting gate

2006-07-21T07:33:00.000-07:00

Well, I'm back to my starting body fat percentage -- 40%. Oh well, at least I haven't gained. I'm also on a new thyroid medication -- Armour Thyroid. It is natural, desiccated thyroid hormone obtained from pigs' thyroid glands. I was on it as an infant and small child; and according to my father I did very well on it. Sometime during my childhood my pediatrician took me off. I don't know why. It could have been because of the advent of the TSH (thyroid-stimulating hormone) test which doctors began using in 1975 (or 1976, one of those two years). Anyway, TSH is secreted by the pituitary gland to stimulate the thyroid to produce more hormone; however, in my own body I have no thyroid gland. I have not had one since birth. The condition is known as Thyroid Agenesis. It may have been caused by the failure to develop a thyroid gland in utero. Anyway, I have been on thyroid replacement therapy for my entire life, and on synthetic thyroid hormone for most of my life. There are two main types of thyroid drugs: levothyroxine (T4/thyroxine) and liothyronine (T3/triiodothyronine). No doctor has prescribed any T3 drugs for me since I was a child, when I was on Thyrolar (a T3/T4 combo). As an adolescent I was taken to an endocrinologist; and for some reason he didn't find it necessary to keep me on the Thyrolar, even though I was doing well with it. He -- like so many respected endocrinologists -- believed I only needed T4, even though T3 is the more metabolically-active thyroid hormone.

So all I've done from early childhood up until now is simply exist; but beginning a few days ago I have actually been allowed to thrive, thanks to a doctor in Katy who is still willing to risk the ridicule of his peers and prescribe Armour natural thyroid. I have only been on Armour for less than two whole days, but I am already beginning to feel better. It may be a 'placebo effect', but I don't care. I actually slept the whole night through last night, something which I haven't been able to do for quite a while. I believe the T4-only drug was causing mild insomnia. I was not overheated last night (and I did not turn down the thermostat) and my mind was not 'racing' as it has often been since I started on the T4-only drug. With Armour I am getting the full spectrum of thyroid hormones -- T4, T3, T2, and T1, plus calcitonin. I do not believe that my T4 was being effectively converted to T3. I have read that this conversion occurs in the liver, and that problems with the liver (i.e. too much alcohol or acetaminophen -- aka Tylenol) can hinder the conversion of T4 to T3. I have never had problems with my liver, at least none of which I'm aware. Then again, my body's inability to convert T4 to T3 may not have anything to do with the liver. It may just be one of those unexplainable things.

Whatever the case may be, I now have hope that because I am finally getting the more metabolically-active T3 hormone directly from my daily dose of Armour, that I can finally experience the benefits of my diet and exercise routine. It is very discouraging to follow a diet and exercise program closely yet not see any significant results . I thank God for allowing me to find a doctor who was willing to help me give my body what I've believed for a long time that it needs.

Now for this week's "winning numbers". *smile*

40/24/40

A Slight Setback

2006-07-13T18:24:00.000-07:00

*sigh* Well, this week didn't go quite as well as last week. I did well on the exercise but I overdid it on the carbs -- and the wrong kind of carbs, the processed kind. But I'm not going to let that depress me or "derail" me. I'm just going to get right back on track tomorrow and start eating right again.

Today's numbers (beginning, desired, and current body fat percentage as of this morning):
40/24/41

The Start of a Long Journey

2006-07-06T07:53:00.000-07:00

I didn't think I'd ever start one blog, and now I have two. The first one I started is a companion to my Yahoo! 360 page, and is my "everything" blog -- in other words, whatever I happen to want to express about any topic whatsoever. Therefore I titled it "Much Ablog about Everything".

This blog, on the other hand -- as you might be able to surmise from the title -- is an online journal of my weight loss and physical fitness journey. I consider it a long journey because I do not view physical fitness as an end in itself. Instead I see physical fitness as one part of a person's overall well-being, which also includes mental and spiritual fitness. As a born-again Christian, I place greater importance on spiritual fitness. The Bible says in 1 Corinthians 6:19-20, "What? know ye not that your body is the temple of the Holy Ghost [which is] in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's." The context of the passage is actually referring to sexual purity; however, the underlying principle is that I belong to God; therefore I have a responsibility to take care of this body for as long as I occupy it, so that it will be fit for His use. I do not do that by using it as a garbage disposal for leftover junk food simply because "we don't want it to go to waste". Hey, better let it go to waste in a landfill than in my body (though members of the Sierra Club might disagree). At least the food matter is biodegradable. Of course, a better decision is not to purchase the junk in the first place; but what's done is done.

In future entries I will post my progress. Whatever my total weight ends up being, my main goal is to reduce my body fat percentage to 24%. I chose 24% because 25% is the highest safe body fat percentage. By aiming for a number slightly lower than that, I allow myself a small margin of error. I am trying to be healthy, not become a supermodel. I want to increase my HDL cholesterol (the "good" cholesterol), and decrease my LDL cholesterol (the "bad" cholesterol) and triglycerides. I want to have a RHR (resting heart rate) of 60 or fewer beats per minute and a healthy blood pressure. Does that sound too unrealistic? Before you answer, let me tell you my desired timeframe. I want to attain these goals within one year, and thereafter maintain those numbers. I believe I can do it, with God's help and His strength. "I can do all things through Christ which strengtheneth me." (Philippians 4:13)

At the end of each entry I will post the following numbers in this order:

beginning body fat percentage
desired body fat percentage
current body fat percentage

Did you notice that weight was not included? That is because, as I mentioned earlier in this introduction, it is not as much of a concern to me as my body fat percentage. It is also not as good an indicator of my overall health as my body fat percentage; therefore I see no reason to monitor it. I have a high-tech scale that measures both weight and body fat through the use of bioelectric sensors on which you place your feet.

So, now it is time for this week's figures. I appreciate your prayers, comments, and suggestions.

40/24/40