Tuesday, May 12, 2015

Rules of Rebellion

1. We don't care where you came from, only where you are going;
2. When you join, you are in for life;
3. We train as naturally as possible;
4. We understand that you can't outrun your fork;
5. We understand that fat is not the enemy;
6. We train with conviction and intelligence
7. We exercise because it's fun
8. We never leave our wing men;
9. We question everything
10. We take care of business
11. We take pride in ourselves

11 Pillars Nerd Fitness Rebellion

One of my best inspirational fitness blogs is Nerd Fitness

While reading and searching today, I saw something that I proved this past week, that

You can NEVER outdo a bad diet.

This statement was tested and proved over the past weekend when I decided to do a last workout of jump rope for 10 minutes (interval training). At the end of it my heart was thumping so hard in my chest but this is all I got on my HRM (data below)

Just 91 calories!!! was all I had to show for it (1 hardboiled egg or a slice of white bread). So you see that just as this article emphasize, it is not first of all exercising habits but food habits that changes and the desired weight loss goals will be attained.

Then the 80/20 rule comes in now.

I personally know this fact but I love to exercise because it is more fun for me. I keep working on my diet and I know it can only become easier.

The hardest part is what really works. [Irony]

Food is what we are used to and making changes to them is quite difficult.

Nerd Fitness is a blog by STEVE KAMB

What changes are you making to your diet?

Sunday, May 10, 2015

Friday, May 8, 2015

Week One

Hey Friends,

I decided to stop the former streak at Day 142 and I am starting a new one, in this month of May. I started with so much energy till TOM stopped me in my tracks but I am most grateful that it was not a really painful experience.

Week 1: May 1 - May 7, 2015

Weigh In Wednesday: 165lbs = 74.8kg

Nutrition: Food was not in range most part of the week because of TOM and there was a terrible craving for carbs. I ate bread twice within the week (I take bread only on weekends), but I still tried to put myself in check at every point of eating.

Friday - 15 minutes
Saturday - 74 minutes
Monday - 40 minutes
Tuesday - 30 minutes = 159 Fitness Minutes

NSV: No clothe is snugly on my body this week. I could also kneel down for 30 minutes praying.

Above is the guide for my weekly streak. Workout 5-6 days of the week with a minimum of 250 minutes each week.

Friday, May 1, 2015

Simply Not Easy

Hey friends, I had been on a vacation for the past two weeks and thus MIA. I am happy to be back home to everything especially GO and my workouts.

During the period of my vacation, I had a workout buddy [a beginner though] who pressed me for a sweaty session for every single day I was in their house. It was truly not convenient because I wanted to just rest, eat and sight-see, I became an instructor instead and sweated on a daily basis. I am eventually grateful for the "push" because my weight was much lower to my surprise and excitement.

Well, back to business.

I was out to church for a retreat today and on my way back, I bought a slice of watermelon [deciding to eat my water]. As I moved up I saw a cart with carrots and I was thinking I should have bought those instead, but right in my head, I thought "who said losing weight is easy" and the best gift you can give yourself as you lose weight is to tell yourself that 'it is not easy' [just worth it in the long run]. Lemme let you into my thoughts:

1. Watermelon is actually easier to take than Cucumber
2. Apples are easier to take than carrots
3. Some butter/margarine is easier on the tongue than avocado dip
4. White [polished] rice is easier than some chaffed brown rice
5. White bread is far easier than some sugarless wheat bread.
6. Sitting is easier on the body than burpees
7. Eating much food is easier than controlled portions

The list is just endless, you can think of more. It is a reality and we need to face the reality and at the end of it make a choice.

A great CHOICE

I was in a cab this afternoon and a lady flagged the cab, a show of relief was on my face when the driver ignored her, [she is fat]. Is that what is likely to happen to me too whenever I flag down a cab and I am ignored? lol

You see what I meant that it's about choice, one of the consequences of going the easy way is to be ignored continuously by cab drivers. That is more emotionally disturbing than could be imagined.

Going the NOT EASY road might be initially difficult but your body [including your tongue] adjusts and sooner the not-too-good-foods [different from the not-so-easy-on-the-tongue-foods] gives you bug whenever you take them. For example, whenever I eat more than desired calories, I have a constipation which makes me really uneasy and may lead to some toilet issues the second day [sorry TMI]. So? What do I gain from a runny tummy? Nothing...

I still maintained that you can list all the uneasy things you do to lose weight, come to terms with them without compromise, deal with them and move towards a healthy life.

At the beginning of my journey in weight loss, I just wanted to be healthy first and if I lose weight within it, it's a bonus for me.

Tell us more, what did you have to give up while journeying to great health?

Monday, April 13, 2015

12 Benefits of 12 Weeks to Change: Click


12 Weeks
Chatter + Challenges = Weight loss.

I joined the Biggest Losers Challenge [Online version of the popular Biggest Loser Challenge on TV] sometimes last year and since then I never looked back.

Some of my personal benefits:

1. New friends who encourage you to lose weight in a healthy way.

2. It is a closed group, so your privacy is secured.

3. Friends that are closer than your family

4. Positive team mates with so much energy

5. Awesome group leaders who are always present to help out with just about anything

6. Sharing differences and knowing about different cultures and ways of life.

7. Listening ears and a place to rant and scream and still be calmed down

8. Challenging Workouts for 12 whole weeks

9. For my own team [Navy Ninjas] we have a different tracker for the workouts and nutrition. Yay

10. I always lose weight and I maintained till the next round.

11. Other areas of my life are improved.

12. I am addicted to the team [is that a benefit?]

Another round will be up soon by Mid-May and registration starts now for new members and old BLCers. With just one click and you are a ready for another jaw breaking 12 weeks.

Wednesday, April 8, 2015

A Weightloss Promise

The Optimist Creed for Weight Loss

I promise myself to be so strong that nothing can stop me from losing weight. To talk health, fitness and weight loss to every person who wants to listen. To help all my overweight friends feel that they too can lose their extra weight. To look at the fact that I really can lose weight and to make this fact come true. To think only of success, to work only for success and to expect only successful weight loss. To be just as enthusiastic about the weight loss of others as I am about my own. To forget the
failures of the past and press on to the great weight loss achievements of the future. To be motivated to lose weight at all times and to help every overweight person I meet to be motivated, too. To be so focused on doing things that help me lose weight that I have no time left to do things that make me gain weight. To be too determined to give up, too fit to be unhealthy, too slim to be fat, and too focused on successful weight loss to permit the thought of failure. To think well of myself and to proclaim this fact to the world by losing all the extra weight and keeping it off. To live in the faith that I can be slim for the rest of my life so long as I stay focused on the slim and slender me that I know I can be.

Thursday, April 2, 2015

Clean Eating Vs Portion Control

Clean Eating  is simply eating clean, lol.

I feel clean eating is when your meals are devoid of processed foods. Processed foods are the natural foods that are already manipulated. Some materials are either added or taken away to distort their naturalness either for convenience or preservation. For example you can have rice processed or leave unprocessed, the same way fish can be processed or unprocessed. The bottom line is that, for every processed food, there is an unprocessed version of it. So when you want to eat clean according to ME, it's when you limit to the barest minimum the number of processed foods you take at a given meal.
For me, a processed meal could be canned beans taken with bread and a glass of orange juice. hmm yummy!

Portion Control is when you serve food within a calorie range that is healthy for you. It is when you keep the proportion of foods taken at a given time within what your body adequately requires. Mark the word "requires" and not "desires". In fact most of the time our bodies desires more than our bodies require and that is when we gain the excess weight and fat deposits.

The relationship between clean eating and portion control is this: you could be eating clean with a distorted portion (i.e. uncontrolled portion) and the aim is yet defeated as weight gain is still imminent. On the other hand you could be taking only processed foods but with controlled portion in mind and you are losing weight steadily.

Implications of the latter is that you are losing weight but you are not healthy because added sugars, added salt and unhealthy oils are finding your way into your system and of course this is not good for you. The former also establishes the fact that eating clean does not mean carelessness or the chance to overeat as this brings on the excess weight and still not good for the body.

What do we do? Eat as clean as you can and make sure to control your portions. Point of note that there are some foods that needs to be processed to make them really clean and edible e.g. milk, it needs to be pasteurized to remove harmful bacteria, and also oil must be pressed out of seeds. Some fruits are freezed so that we have can have all year round.

With all these in mind, we have the liberty to chose and know what we want. Stay healthy friends, learn to make at least 85% of your meals from scratch so that you can control the salt and sugars added.

Some Guidelines to choosing right even when doing the processed thing.

Total fat
High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

For example, if you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.

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