Fitness Trail – 1
I have established that I am out of shape, over-weight and fitness level is poor. I also remember 15 years ago when this was not the case. I went to an athletic club because of a back injury. What worked back then? Consistency and a good trainer to start me out. From there it was consistency. I would work out 3 days a week and walk a mile on the days I didn’t work out. Rain or shine or snow – I would walk. Back was fixed and I was strong and healthy.
What happened? I developed a new consistent habit which replaced the workout habit. I quit going. I used excuses like work (traveled a lot) and various other “reasons” to not workout. Bob Proctor says you have to have a paradigm shift if you want to get different results. After the BWCA kicked my butt, it was time for a shift.
First thing I did was tell myself that this current condition my body was in was now unacceptable. I think you have to internalize it. You have to “make it your own” internally.
Second thing I did was join a locally owned Snap Fitness Club. I have some equipment at home, which I’ll talk about later, but for now I knew I had to “get out of the house”. I work from home, so getting a new environment was key. Snap Fitness is a franchise setup, so if you join one you can use any other facility. Your keycard works at all of them. This was important so that I removed the “I’m traveling so I can’t work out” excuse. I also purchased a heart monitor from myzone.org. I bought it at the Snap Fitness club. This was also a key ingredient for success. I wasn’t sure at the time of purchase ($50 USD ??). It was a very good idea because in my previous posting I said “write everything down”. I am going to share the data from the monitor on this site.
The third thing I did was to start writing down everything I ate. I also used this book to see what calorie target I needed. I like to keep things simple. This is not hard. Again, it’s the consistency that is the hard part. I set my target at 2000 – 2100 calories per day. I have always believed in a good breakfast to start the day. So I usually have some carbs, some protein and some black coffee for breakfast. Usually 550 – 600 calories. For lunch either some soup or a sandwich. Calories are between 200 and 500 for lunch. I try to fit in a snack – usually an apple or orange or banana. For supper a little larger meal – usually cooked at home meal.
I sometimes hear people say it’s too hard to write things down. NOT.
With the Internet, calories for any meal or food can be found. It’s not perfect but I’m not trying for perfect. A scale is nice to have. Some sites have the calories listed by weight. It’s not the exactness that counts. It’s the habit of doing it. Why? Here is an example: Candy bar = approx. 220 calories = 1/2 of my breakfast. Writing the calories down each day gives you a progress chart and an awareness. The second reason writing down the calories is not hard – most people are creatures of habit. If you log what you eat each day, you will see that there are many things you eat often. You will remember the calorie count and will not have to keep looking that food item up on some website.
I started with the calorie counting first. It started to get my weight down so that exercise (my knees) didn’t complain so much. I lost 25 lbs. in the first 2 1/2 months. Then I started getting serious with the exercise. Check with your doctor and see what works best for you.
Next posting I am going to talk about equipment I am using at home and when I travel. I’m going to post a bunch of charts from my “myzone.org” account so you can see why I like using the monitor.
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