Weight Loss Journal

Well if you haven't heard by now then you aren't paying attention to the Health and Fitness blogosphere... Everyone is doing the 100 push up challenge at 100 push ups.   It is a 6 week training program geared toward a final test where 100 consecutive pushups are completed.  (My first thought was, "yeah right," but that was immediately followed by "That would be awesome!" I started last week and have been planning on writing a post that summarizes my experience with the challenge.  No time like the present... This post will be updated over time to reflect the results of my challenge...

First of all I should mention that I have a torn peroneus longus tendon...  As such I am not able to take the pressure on my ankle that even a single full pushup would apply (not to mention that I am not sure how many full push ups I could have done in the first place). So I devised a plan and this post is where you can follow my progress...

I will be taking the 100 pushup challenge 3 times (4 if you are a literalist). 

1. 1st pass through the challenge: Knee Pushups
2. 2nd pass through the challenge: 1 Armed Knee Pushups (left and right at the same time)
3. 3rd pass through the challenge (after my ankle is healed): Full pushups.

Step 1: Initial Test For One Hundred Pushup Program

You do as many push ups as you can do consequtively.  Depending on how you do you fit into one of 3 levels (up to 5, 6-10, 10+) of the program for the 1st and 2nd week.  (Later week's are determined by progressive testing.)

Step 2: Week One One Hundred Pushup Program

Based on the number of pushups completed in the initial test you are to complete the one of the following on 3 different days...  If at any point you cannot complete your level on any day you must repeat the week.

Step 3: Week Two 100 Push up Program

At the end of the week perform another test and see which group you fit into for Week 3.  If you cannot complete at least 16 you must repeat week 2 with your new max number determining your level.

Step 4: Week 3 Hundred Pushup Program

Depending on your exhaustion test you will fit into one of 3 groups (16-20,21-25, or 26+).

Step 5: Week Four 100 Push up Program

At the end of the week perform another test and see which group you fit into for Week 5.  If you cannot complete 31 push ups repeat week 4 with your new max number determining your level.

Step 6: Week 5 Hundred Pushup Program

Depending on your exhaustion test you will fit into one of 3 groups (31-35,36-40, or 41+).  Day 2 and 3 now have 8 levels and minimal rest instead of 5 and more rest.

Step 7: Week Six 100 Pushup Program

Day 2 and 3 now have 9 levels and minimal rest. 

Step 8: Final Test 100 Push up Program

Take another exhaustion test. Congratulations are in order or repeat week 6 with you new level determined by the test.

Got it?  If not check out the website...

Knee Push ups

• No Weigh In This Week — July 4th

• 55 Pounds in 10 weeks… 2.3 Pounds this Week

• 60 Pounds in 12 weeks… 4.4 Pounds in 2 Weeks

• 53 Pounds in 9 weeks… 4.5 Pounds this Week

• Weight Lost: 48 pounds in 8 weeks… 1.8 Pounds This Week

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I can't stay and write for long. My wife brought my dad out (from all the way across the country) as a surprise on Friday. We're having Father's Day brunch today. What are your plans for Father's Day? Be sure to tell your Dads how much you love them. Wives too.

This week from the Fitness Health Network I present to you more of my favorite posts:

• On the topic of heart wellness, Lazy Man and Health offers readers Top 5 Tips for a Healthier Heart.
• Have you ever experienced The 4 Physical Laws of Dieting? This post over at Fat Man Unleashed is a humor-filled commentary on dieting is written by Charlie Hills.
• Get Fit Slowly presents One Hundred Push-Ups plus a site that claims to be able to get you, me, anyone ready to do all 100 within six weeks. Do you have what it takes? I am starting Monday with Week 1 and have added the site to my blogroll. My initial test was 19 knee pushups (my ankle prevents full pushups, but I will repeat the course when my ankle heals.) If I can make it to 100 pushups in 6 weeks the site gets to stay in my blogroll.
• Friendly Fast Food... does it exist? Journal of Healthy Living writes about Chinese food and the preservatives used that could do your body some good.

Then as I usually do every week I was reading blogs and found these that I would like to share:

• Congratulations Andrew! Was it worth it? YES! Andrew has reached a diet mile marker and lost 100 lbs... so far.
• Nutrition Fitness Life is working on a journal exercise focused on Breaking the Sugar Addiction. Can you kick the habit? What are your tips?
• I just love Mizfit's Guest Chef Time! The meal this week by Bag Lady is beautiful delicious perfectly prepared ribs. Have I got your mouth watering?

And thanks to Weight Master for including us in this week's Weight Management and Fitness Forum.

• Last Edition of WL’s Roundup

• Carnival of Weight Loss

• Weekly Roundup: July 20th Edition

• Roundup for Week of June 01

• Wickedly Spooky Halloween Roundup

• Love Romance Books

• Today American Girl By Brand, Company, Character Dolls Dolls Bears

• Plans, Blueprints Guides Building Hardware Home Improvement

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Welcome to another edition of WL's Sunday roundup. Election is over, we hope you went out and voted. Our congratulations to President-Elect Obama on a great campaign. We'll see you in the oval office!

The Fitness Health Network presents:

• Get Fit Slowly asks How Fat Smart Are You?
• Fat Man Unleashed on Explaining the ‘Mental' Side of Weight-Loss.
• Mr. Low Body Fat writes "What is True Physical Fitness" by Jon Hinds
• NCN is Revisiting The One Hundred Push Ups Training Program
• Lazy Man and Health says My Doctor is Prescribing Medicine That Doesn't Exist

From WL Readers:

• Days One Hundred and Fourteen and One Hundred and Fifteen by Log My Loss.
• Kids Learn Good Nutrition From Parents says The Fight for Fitness.
• 143 Pounds asks What is an appropriate workout?
• John is Fit posts And Now a Message To My Sponsors
• Thank you therapy or how to take a compliment over at MizFit Online.
• Make Way 4 Ducklings blogs Booking Through Thursday.

From the Net:

• Money Times writes Obesity augments the risk of developing diabetes.
• The Daily Post posts Healthier food in hospitals
• The New Zealand Herald says Learn How to live to 114
• Here are 3 Ways to Trim the Fat From Your Grocery Bill by Eating Health.
• Simple Nourished Living presents these Twelve Simple Steps for Eating Well
• Fitness and Nutrition Center looks into Preventing Exercise Boredom and Plateaus!
• Fitness Training offers Ways to Exercise at Work.

• Sunday Roundup - Corn Syrup and Happy Cows

• Sunday Roundup - Fats, Weight, and Stigmas

• Sunday Roundup - Lose that Weight!

• Wickedly Spooky Halloween Roundup

• Sunday Roundup - Don’t Eat Bland

• Deals Sunday River Maine Skiing Vacation

• President US Political Historical Memorabilia Collectibles

• Health Beauty Advertising Collectibles

• Medicines, First Aid Health Beauty Advertising Collectibles

• Perfume Cologne Health Beauty Advertising Collectibles

While most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. However, you can minimize your chances for injury by learning what not to do during your next workout.

1. Rushing through routines.

   No one really wants to spend five minutes doing a routine they don’t like. This can lead to pushing and rushing to get it over with. In fact, many people just rush through their entire workout, which can be very disastrous to your muscle and joint health. The key is to relax and take the time that it takes to get everything done. Don’t rush in without stretching and take the time to cool down afterwards. If you don’t like the routine you’re doing, look for a new one that is more enjoyable.

2. Doing your exercises wrong.

   From a simple sit-up to complex cardio and lifting routines, it is all too easy to get it wrong. If you don’t have someone helping you, the chances of performing an exercise wrong are very high. If you can’t afford the services of a personal trainer, we recommend getting at least one lesson to learn the proper form for your exercises. You can go back from time to time to make sure that you’re still doing it properly. This is the easiest way to work on your form and reduce the potential for injury.

3. Pushing way too hard.

   If you’re already working out and starting to see results, the natural inclination is too work harder to see more results. However, this makes it very easy to get injured. Use the 10% rule as a guide to how you should amp up your workout. For example, if you do 10 push-ups a day, you can start increasing this by adding 1 extra push up for two days, two extra after four, etc…

4. Too much repetition.

   If 10 reps are good, then 20 must be really good, right? Wrong! Repetitious exercise can be very dangerous if you are doing too many. Find out how many reps you should be doing and stick to it. Add to it slowly if necessary, but realize that there is a balance and overdoing it can only lead to injury.

5. Improper stretching.

   You wouldn’t think that something like a stretch could incapacitate you, but it is also too easy. One of the most common stretch related injuries is a hamstring pull. Make sure you are stretching slowly and never, ever bounce during your stretches. This can lead to various injuries that are quite painful and slow to heal. If you can’t quite make the stretch complete, don’t push it. Work on your flexibility instead and gradually get into stretching further.

While there are many ways to hurt yourself in a gym, there are just as many techniques to use that will prevent injury. If in doubt, always ask for help before going out on your own.

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Delayed Onset Muscle Soreness, or DOMS as it is known in the weight lifting community is a serious problem for most lifters. It can actually effect a wide variety of people, even if you never lift weights and it is a real problem for thousands. However, DOMS doesn’t have to occur and there are steps you can take to avoid it. Let’s take a look at what DOMS is exactly and how to prevent it.

DOMS refers to a pain that presents itself long after a workout is finished. Typically, this ranges from a period of 12 to 48 hours after lifting or a strenuous workout. The pain is usually intense and debilitating. You may not be able to walk or perform your usual activities. If you’ve ever done too many sit ups and lived to regret it at lunch the next day, you’ve had DOMS. It is common and most of us go through it when we first start a new workout plan.

It is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. That doesn’t help much when you’re doubled over, but it is a sign that you’re doing something and your body is definitely feeling it. So, how to avoid or at least lessen the effects of DOMS? Let’s find out!

First and foremost, to avoid DOMS, you have to stretch before, you have to stretch during and you have to stretch after your workout. The key is staying flexible and keeping those muscles warmed up. If you end a big workout and immediately stop moving, you’re increasing your chances of having DOMS. If instead you spend ten minutes in a cool down stretch, you’ll be more likely to avoid it.

Next, the 10% rule definitely applies here. Never increase your workouts by more than 10%. Gradually work into new exercises and longer durations. Your body will thank you and you won’t have to deal with DOMS on a regular basis. Avoid doing too many reps and if necessary, you may want to consult with a trainer to develop a plan that will work best for your current condition.

If you already have DOMS and you’re looking for relief, here are a few quick tips. Gentle massage is very effective at removing pain, but you will need to avoid any strenuous activity while you’re feeling the pain. This will not be hard especially if your DOMS is severe. OTC pain killers can help, but stick to low doses of aspirin or ibuprofen. Stay away from acetametaphine. Warm and moist heat can also be very effective in treating DOMS, but some people respond better with icing. Do what feels best and find the right combination for your own recovery.

DOMS happens to most of us and although it is painful, it does go away in about three days or so. It’s a sign that you need to scale back a bit and remember your stretches.

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• The Art of the Cool Down

• How Much Should You Really Weigh

• Ramp Up Your Metabolism Naturally

• People Real Photo Postcards Collectibles

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How was everybody's 4^th of July? Did you enjoy your fireworks, BBQs, and family time? Better still did you all keep on your diets and stay focused on your health goals during the celebration?

Check out my Guest Post at MizFit: Food Glorious Food

From the Fitness Health Network this week were quite a few good articles in my opinion. Check them out:

• Did you know that One Pound of Fat = 3500 Calories? Journal of Healthy Living explains calorie deficits in relation to weight loss goals.
• Lazy Man and Health is looking into Hotel Friendly Food and not hotel food so much as food you can take on the road with you.
• FatManUnleashed is having a little contest this week. If you like Smoothie King you have until Wednesday the 9th of July to respond with a comment about the Smoothie King Chain or products.
• Walking 45 Minutes - The Ups And Downs by NCN is an interesting look at the mental state of a fellow blogger. Do you feel this way when exercising? How about in other areas of your life- like going to work?
• Drinking Water Only: A Month-Long Experiment in Self-Discipline by Get Fit Slowly is about habit breaking. Can you kick the sugar, caffeine, and alcohol addiction?

Now for the rest of blogosphere:

• Nutrition Fitness Life presents Yoga Revisisted. Are you looking for a change of pace from the high intensity exercises? Yoga might just be for you.
• MizFitOnline brings us a great interview with Tues Tip: Rocco style; from the personal trainer Rocco Castellano.
• How do you fight cravings? In Break Me off a Piece… at Weight Down, Money Up explores options such as moderation and learning to just say no. Who knew that simple phrase could do more than protect you from drugs?
• Andrew posts this week on Lessons learned: Exercise is not a dirty word. It really isn't, but if you don't believe me this is an excellent post to read.
• After my own scare with dehydration it's imperative to remember to Hydrate, Hydrate, Hydrate! Sheamus informs readers that being 2% short on the fluids your body needs can result in a 10-20% loss in your body's performance for exercise.
• Deflabbify brings us the killer hidden cost of weight-loss programs this week and for those who are looking to join a program might just think twice.
• As it is summer I thought this post from Fit36 was a great read: The Challenges of Living Healthy While on Vacation. What do you and your family do?
• Thinking to Thin brings us Baked Beef Ziti in Recipe Thursday and more... for only 5pts.
• In June Recap Laura from Pursuit of Healthyness examines her routine and life style changes for healthier living. Can you give her any tips?

On the hundred pushup front... I was unable to complete the 3rd day of the 3rd week... I sputtered out at 22 on the final set that was supposed to be 27+. Why you ask? I am still working why... I think it was a combination of sore muscles from exercise and a vigorous massage I received on vacation? I was concentrating on the form and I could tell that I was have a harder time with the day's pushups... So I will be repeating week 3 next week.

• No Weigh In This Week — July 4th

• Roundup- July 27th Edition

• Wickedly Spooky Halloween Roundup

• Sunday Roundup - Corn Syrup and Happy Cows

• Roundup for Week of June 01

• Post Cereal Food Restaurant Advertising Collectibles

• July 4th Holiday, Seasonal Collectibles

• Health Beauty Advertising Collectibles

• Medicines, First Aid Health Beauty Advertising Collectibles

• Perfume Cologne Health Beauty Advertising Collectibles

Nearly everyone wants to lose inches off their waist and there are many schools of thought on how to accomplish this. Many people believe that the best way to trim your waist is to do hundreds if not thousands of sit-ups or crunches, but in reality, this method will not do much good. In fact, you may end up actually thickening your waist as a result.

Another common misconception is that you can target specific areas on your body for weight loss. While it would be great if it were true, there are absolutely no proven techniques that will allow you to lose weight only from your waist. It simply is not genetically possible to target only one area on your body for fat loss.

A trim waist is best achieved by using the right kinds of exercises in the right amount. We'll get to the second way in just a minute, but let's focus first on the types of exercises you should be doing. We already mentioned that crunches can make your waist bigger, so let's look into that a little further.

If you are just doing crunches and you're not working on a fat loss plan, you are essentially building up muscles underneath a layer of fat. While it is true that some calories can be burned with these exercises, it is not enough to burn that fat away from your midsection.

So, you are essentially building up those muscles under that fat, which will increase the volume of your waist, not decrease it. In addition, chances are you may not be doing your crunches effectively. They are only effective when you are using your abdominal muscles, not your back muscles to pull yourself upward. The abs are only in use from the time you lift your shoulders off the ground until you get a few inches up in the air. After that, your pelvic muscles take over and you're not getting much benefit.

The best exercises that you can use to isolate your waist are the ones that require cross over your body. This twisting motion will reduce the size of your waist much more effectively than crunches. Whether you're standing or on the floor, cross body movements are the most effective means of whittling your waist.

In truth however, the absolute best way to make your waist smaller is to burn the fat that is deposited there. Once you do that, you'll be able to see the actual results in your muscles and you'll be able to peel off inches from your body. In order to burn up that fat, you're going to need to reduce your calorie intake and increase your aerobic workouts.

Pumping iron without an aeorobic component doesn't do any good here.  True you are using energy to lift the weights, but you need to ramp up that heart rate and get your body working to burn that fat. If aerobics aren't your thing, find exercises that do get your heart rate up and stick with them. Even spinning can help you burn abdominal fat if you do it long enough.

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• Why Do You Exercise?

• The Holidays Are Coming - How to Stay on Your Diet

• How to Make Lifestyle Changes

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After 5 weeks on the medically assisted weightless program I have lost 39 pounds... This week I lost 5 pounds which is incredible (the results of this diet and program are remarkable and fast.) 5 pounds was 77% of my weekly goal of 6.5 pounds per week. This week even though I lost 5 pounds I had trouble with portion control at the evening meal... This is been slowly building over the 5 weeks, but this week I asked my doctor if we could increase the Phentermine dose. So for this week I am on 37.5 mg (instead of 30 mg) of Phentermine.

I attribute missing the goal for the same reason as missing last week's goal... a later than normal and larger than normal (for a 1200 calorie diet) dinner last night and missing my regular movement this morning. I except that there are normal fluctuations in the weekly number as even on a daily basis I can fluctuate 5 pounds from morning through evening with the ups and downs of water loss and water consumption with the Ketosis and exercise.

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)... Clicking the image will open to a larger image.

So if I am to believe my claim that 1.5 pounds is within a normal fluctuation and that I am still maintaining a 5 pound a week average weight loss (from missing my goal last weigh in.) Then I need to set my weekly goal for 5 pounds plus the pound and a half that the scale failed to recognize lost in previous weeks. So my goal for next week is to end the week at 345 or to have lost 6.5 pounds for the week.

I played 2 hours of basketball twice and 2 hours of volleyball twice and went of several walks and played 9 holes of golf at Harding Park Golf Club. I did not get a chance to swim... My plan is about the same for this week, only with more swimming.

I was able to drastically reduce my fat free cheese intake and plan to continue with more lean meats instead... I feel more satiated and frankly they taste better too. I ran out of sugar free Metamucil (non water soluble) and switched to benefiber (water soluble). If Metamucil is an orange cream shake, benefiber is like dirty water (in plain water) and noticeable but ignorable in crystal light. I plan on switching back as soon as my current container is used.

• 3.4 Pounds Lost This Week

• 2.2 Pounds one Week; aka 66 pounds in 16 weeks

• 53 Pounds in 9 weeks… 4.5 Pounds this Week

• 62 Pounds in 100 Days… 1.9 Pounds in 2 Weeks

• 4 Pounds One Week; aka 66 pounds in 15 weeks

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After 1 month on the Jumpstart Medicine medically assisted weightless program I have lost 34 pounds... This week I lost 3.5 pounds with was 70% of my weekly goal of 5 pounds per week. I attribute missing the goal to a later than normal and larger than normal (for a 1200 calorie diet) dinner last night and missing my regular movement this morning. I except that there are normal fluctuations in the weekly number as even on a daily basis I can fluctuate 5 pounds from morning through evening with the ups and downs of water loss and water consumption with the Ketosis and exercise. I highly recommed Jumpstart. I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).

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)... Clicking the image will open to a larger image.

So if I am to believe my claim that 1.5 pounds is within a normal fluctuation and that I am still maintaining a 5 pound a week average weight loss. Then I need to set my weekly goal for 5 pounds plus the pound and a half that the scale failed to recognize lost in the weigh in. So my goal for next week is to end the week at 350 or to have lost 6.5 pounds for the week.

My plan to accomplish the goal is to stick to the diet, reduce my fat free cheese intake and replace those proteins with more lean meat. My plan to address the lack of a normal movement is to continue to consume a 2 regular servings of sugar free Metamucil.

I had a good week for an exercise perspective... I played almost 2 hours of basketball twice and almost 2 hours of volleyball twice. I went for a short swim and several walks. My plan is about the same for this week, only with more swimming.

In talking with the doctor about my long term goal, he was hesitant to talk about a final weight number. Instead he focused on Body Fat percentage. At this week's weigh in we did the electroanalysis again and my body fat percentage was 36% (down from 39% when I started). He thought he first goal is to get the BFP below 25% and ideally below 20%. At that point my actual weight is irrelevant. So, even though I have a number in mind for my final weight (230-260), I am now officially making it my goal to get to under a 20% body fat percentage. If I can continue to lose 5 pounds a week I should be able to reach my goal by the end of the year.

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