Time to loose da blubba (again!)

 

My very good friend Mark Harris (read his blog, by clicking here) gave me two large boxes of Maltesers today.  That, and a glimpse in the mirror of my side profile as I left the house this morning formed the mental trigger I needed.   (By the way, how do you keep track with those friends you were so close to when you were younger – but now, what with all the commitments that life, family, work etc throw at you, its all you can do to grab a conversation and hand over some Maltesers as you pass on a Sunday?)

 

Anyway, I’m here yet again – and this time its PERSONAL – I need to loose some pounds – and I’m going to share my experiences (well, some of them!) here – partly to help but also as its kind of a public commitment – which helps me!

 

 Firstly though – let me say from the outset that the only reason I’m trying to loose some poundage is for my own personal satisfaction.  This is in no way meant as a comment on anyone who may not choose, want or need to do the same!  Okay then, lets go… 

 

Now, as you may have guessed, I’ve done this before and I’m not far from having lost as many pounds over the years as I currently weigh!  Is there a pattern here?  Thing is, I think I’m approaching that certain time in life where such cyclical activity is going to be “less optimum”, lets say.

 

Firstly, we’ll start with a brief reminder of the facts… Basic rule is that calories in, minus calories out is weight gain or loss.  NOTE however that I said weight back there and not fat. That’s because apparently (and I’m no expert), muscle is a much more ready food source to the hungry body than fat. Anyway, the plan is for exercise plus diet changes, and I’ll run down both briefly… Exercise – basically getting heart rate to between 60 and 70 percent of your “maximum heart rate” (crudely 220 minus your age) for at least 30 minutes at least 3 times a week.  This apparently keeps you in the fat-burn zone and the longer you do it, the more fat you burn!  If you go above that heart rate, then you get fitter and may burn muscle as energy but no more fat than if you kept it at the 60-70 percent rate! That was an amazing revelation to me as it is REALLY easy to get to that heart rate and stay there for ages (aerobic – ie you recover as you’re doing it) as opposed to go like the clappers until you drop (anaerobic).

 

I’ll be using the stationary bike and will get in at several half hour sessions plus at least one 1 hour sessions per week. What’s more, if you can do your exercise first thing in the morning and don’t eat for an hour after (I be going for 6.00am – 6.30am) then you’re supposed to burn TWICE as many calories that if you did it later in the day!  This is because its after a period of fast and your metabolism goes into overdrive! I envisage fat dropping off and strength remaining. 

 

But I’m reminded of a book I read recently (You: The Owners Manual) that goes on about taking your heart to the max for 20 mins a couple of times per week.  Its not about weight loss but heart health.  Need to think how I get that in there – maybe some weights in the gym… 

 

Okay, food.  If exercise is my hubris then food is my nemesis! I could eat for Wales.  In fact, I could probably eat … Wales. For me, its all about discipline and avoidance – it has to be. That’s because I just don’t see “grey”. There’s the school of thought that says you need to eat like the person you want to be and do that for life.  I’m up for that but it takes too long.  I want fast but sustainable results. Gradually (and that’s vitally important so your body doesn’t go into starvation survival mode), I’m reducing my food intake in terms of type and quantity of food from, well, absurd amounts of absolutely everything to: 

 

Breakfast: 2 weetabix, semi milk, tiny bit of sugar (well, I am human), glass of orange juice, cup of tea and few gulps of Yop (yogurt drink) 

Lunch – sandwich, brown bread, no butter, usually either ham/tuna with a bit of salad in there. 

Evening meal – just what the family are having (normally meat, veg, potatoes – or lasagne or whatever – “normal” stuff) and a good size plate of stuff but no pud. 

 

There’s my main rule – absolutely no no no no crisps, biscuits, sweets, chocolates or cakes.  I just don’t do the “I’ll only have 1″ thing. Drink will be mainly water and the odd cup of tea during the day.  You need to sleep well. 

 

Weigh-ins will be each Sunday morning for consistency – and I’ll let you know the news.  I’ll take Sunday as my “off” day and anything (within reason) goes. But I need to come up with a plan for when its done (in, say, 4 months?).   You see, I’ve been here before – but this time, I need to work out a way of keeping it real!  I’ll tell you if I come up with anything – and will post updates on how the I’m progressing …