Weight Loss Journal

There are literally hundreds of different ways that you can get exercise, but not all of them are suited for you. Each one of us has different likes, dislikes and capabilities. The problem facing most people who try to adopt an exercise plan is choosing one that does not fit their body's needs. By aiming too high or picking the wrong plan, you can easily doom yourself to failure.

In order to avoid this, you're going to need to find your exercise niche. It make take a lot of trial and error, but there are exercises that will keep you motivated and will help you have fun while you're losing weight. Exercise is hard enough, there is no need to torture yourself while you're at it.

Let's look at just a few of your options:

Aerobics -

When it comes to burning fat quickly, it's hard to beat aerobics. However, it can be difficult, especially at first. If you are interested in this type of exercise, but you have some physical issues that make it too hard, it's ok to start slow. Go with a low or no impact work out and pick an instructor that you can actually like. It may not be easy, but the right teacher really makes the difference when it comes to sticking with your exercise plan.

Spinning/Stationary Bike -

If organized aerobics are not your style, you can still get your heart pumping in private with a spinning machine or stationary bike. In many cases, you can even get one for your home where you can exercise in private. This is usually a lot easier for those who have issues with their knees or backs and it is a great way to get started.

Organized Techniques -

Tae Bo is a great example of a technique that incorporates several different elements. The classes are usually quite fun and focus on building upper body strength as well as losing fat. If you need a high energy workout that will keep you coming back for more, this is a great choice.

Weight Lifting -

While weight lifting this isn't the best for weight loss, it can be a good place to start. You'll need to add some sort of aerobic element however to keep burning fat. It is important to lift in order to build lean muscle mass however, so everyone can benefit from this type of exercise.

Walking/Running -

If you want to do your own thing, one of the best ways to get started is by walking. You can gradually increase the distance each day until it becomes easier to make it. Running is usually pretty tough to start with, especially if you are really out of shape, but you can try walking for five minutes, running for ten, walking for five, etc... By changing it up, you'll be building up your endurance levels.

There are numerous other techniques and it is a great idea to explore several to see what is really right for you.

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Today marks day 6 in my medically assisted weightloss journey. Sunday evening I had my first craving and I made it through...

We were having dinner at my wife's parents house... It was a bit of an event... Needless to say I was expecting temptation...

Here is how I prepared... (Water, Water, Water)

Pre-exercise snack... 5 almonds and 1 serving skim milk mozzarella.

Morning Exercise: I went to the gym and did 30 minutes of cardio (20 fast uphill walking and 10 stationary bike.) I then lifted weights...

Breakfast: 2 serving of egg substitute (1/2 cup), 2 servings fat free american cheese (2 slices), 1 serving of non fat cottage cheese (1/4 cup). About 20 minutes after breakfast I had 3 large asparagus which is 2 carbs.

Lunch: 2 servings slices turkey pastrami (3 slices). 1 serving skim milk mozzarella.

Then right before leaving to go to my in-laws I had 5 almonds.

So far my daily count is 9 protein and 2 carbs... (I get to exchange nonfat cottage cheese and cheese for protein plus 10 almonds.) My doctor mentioned I could have a 5 almond snack, but it is not in my book so I will have to ask how it counts...

I brought a nonfat no sugar dressing to dinner...

Dinner:

The hors dourves... There was an unleavened pizza that looks really good, but I opted for broccoli dipped in the salad dressing I brought. I estimate I had 1 serving of broccoli.

The actual dinner was the hard part, but it was easy enough... I had just the broth of the mathza ball soup and chicken with the skin pulled off. I had a leg and thigh and ate a little more than 1/2. I also had asparagus and zucchini (both were done to perfection on the grill.)

I estimate my total count for the day being 13 protein and 5 carbs.

So what was the temptation... The unleavened pizza, the excellent wine that was served, and the matzah ball soup... Desert was not a temptation as I was full after the meal.

If you are facing a known event were temptation will be present... I encourage you to follow my example...

• WATER
• Exercise early in the day
• Eat well but within you diet before the meal leading up to the event
• Eat 5 almonds 1/2 hour prior to the temptation
• Bring you own salad dressing because you can have all the salad you can eat

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All I can say is wow! I didn't want to believe that my newly purchased bathroom scale was reading the proper weight, but my weigh in with Dr Sean Bourke at Jumpstart Medicine proved it to be slightly high.

Here is a graph of my weight loss (if you are reading this in the future this graph will have updated for future weigh ins as well)...

I have lost 22 lbs in 10 days. Going from 390.1 to 368.0 pounds.

How?

Well I am on a 1200 calorie food based (low carb low fat) medically assisted weight loss program from Jumpstart medicine. I forget the exact term the doctor used, but I think it was something like protein assisted fast. The goal is to put the body into ketosis, which given my weight loss I would assume I have done.

I have a weekly MIC injection as part of the program and I take daily Phentermine, Chromium Picolinate, a multivitiam, a B6 supplement, and B12 supplement.

I stuck to the diet strictly. If anything I ate a too few carbs or at least too few fruits.

I exercised everyday. I varied the routine from a vigorous long walk with my dogs to walking 9 holes of hilly golf carrying my bag, to riding the stationary bike and lifting weights.

I drank lots and lots of water. Way more water than I ever have before.

To get past cravings I have found 2 nifty tricks.

1. 5 almonds counts as 1 protein and is a great tasting salty snack.
2. 1 cup of non fat chicken broth has 10 calories. Add a little black pepper and cayenne pepper and heat it up in a coffee mug. It is very satisfying and has almost no calories.

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