Haven’t posted in this thread in a long time, but thought I would check in as I am happy with my 2020 results, but really want to take the next step in 2021. I have gone from weight 212.3 lbs on Feb 3rd with a body fat of 21.4% to 176 lbs and body fat of 13.5% today. Ive learned a lot of the last 10 months or so (not all was just learned, but finally applied some of it) so thought I would share a few things that I continually tell myself now:
1) Stop making excuses - for years I would always say “ill start dieting when xyz happens” or “ill start on Monday” and it would just be a cycle where I would yo-yo. There is no better time to start that immediately, and there are no real excuses. If you want to lose weight and feel better, make it a priority. I constantly gave myself “outs” so if you are doing the same, stop it
2) it is 80% what you eat, 20% how you work out. Ive always heard that, but never actually applied it. I love sweets, pizza, burgers, fries, basically all the food that’s not good for you. But, find the healthy foods you like and eat before you are hungry. I still indulge in my favorites once in awhile, but for the most part, dinner each night is either salmon or chicken, mixed with mushrooms, onions, peppers and Brussel sprouts that I sauté with some cauliflower rice (occasionally brown rice). I don’t aid any oils or anything to avoid the extra calories, but I love this meal. Could eat it every night...and it’s healthy. You might not like that meal specifically, but find a few that you like, and keep rotating them
3) don’t have food you shouldn’t eat in the house. This sounds easy, but just don’t buy it. Tougher if you have young kids, but in that case just make sure you have healthy snacks for yourself. Ive eaten more mixed nuts, green apples and celery with peanut butter in the last year than I have my whole life. And I enjoy those things too
4) just like food, find the exercises you love then ease into others to supplement. I love endurance things, like biking and running. So I could do those, but despised lifting. So I started by just trying to do 100 push ups a day with some crunches. After a few months I went to 150 a day. Just drop down and do a set whenever you can. I then threw in some bicep and tricep workouts. And then I started to really enjoy it. I now have the bow flex 552 dumbbells and a bench at my house and do full body workouts. 1 year ago I would have never thought I would enjoy lifting like I have for the last 3 months. Now I can’t get enough of it, and I think its because I eased my way in, and realized the results will come with time.
5) find some motivation. I started on Feb 3rd because I knew I had our first kid coming in the next 3 months after that. I had lower back issues so I wanted to drop some weight and strengthen my core so I could carry the baby around without my back going out. I also wanted to get healthy to set an example for my upcoming baby and to prolong my life. Find something like that. Doesn’t have to be a baby, it could be your current family/friends.
Im sure I’m leaving a few things out I meant to put in here but just had a call come in and lost my train of thought.
Anyway, wanted to post also to hold myself accountable for the next 4 months before a beach trip. So here they are:
1) throughout these last 10 months I have twice gone to Texas for a month to stay with the in-laws. Both times I came back with about 7-10lbs back on from what I had when I left. My goal is to not let that happen this time, as I leave again on Thursday.
2) be in the best shape of my life before the beach trip. I’d love a 6 pack, but not sure that will ever happen, though I am going to try
3) reduce body fat while increasing weight. This will all come down to if I can stay on a lifting plan and excel. I never enjoyed lifting until recently, so need to keep it up. My stretch goal for end of 2021 would be to be 185-190lbs at 12.5% body fat.
Let’s do this!