Muscle Fatigue

WeightsOne of the things I need to start doing in order to win my weight loss challenge is to start lifting weights again. I’ve never been a big lifter, usually when I’ve done it I’ve focused more on reps than weight.

I have a spreadsheet that I used in the past to track my reps and weights, and I started a new one this morning for 2014. Using the old sheet as a template, I saw that the last time I had lifted was 2010! Not coincidentally, that is the last time I had a better than average run at losing weight.

So this morning I sucked it up and hit my upper body strength training exercises, which took me about 35 minutes and resulted in a wonderful feeling of muscle fatigue and even a little sweat. It’s -10 degrees outside and it felt real good to get a little sweat on indoors. As I am typing this my arms still feel a little fatigued.

I used my Bio Force home gym machine for some of the lifting, and then free weights for the rest.

One day does not a trend make but this is a good start to the year.

 

It’s a New Year! Weight Loss Goal for 2014

Well here I am joining the millions of people setting New Year’s resolutions that include losing weight.  Most of us will do well for a few weeks and then everything will fall apart.  Hate to be a Negative Ned, but the data bear this out as fact.

306 PoundsHere’s where I am starting the year out.  Just a pound less than when I started this weight loss blog last year.  My goal for the year is to get to 269 pounds, a loss of just a little over 10%, but a weight that would be a good milestone for me.  There is absolutely no reason why I can’t get this done, and I’m starting off the year steeled to make it so.

One thing that will be helpful to my efforts is that I start a new job next week.  You would think being unemployed would make it easier to exercise and eat well but I found the opposite to be true.  If I am ever in that position again, I will know how important it is to push yourself to exercise and eat well while not working because it truly was a missed opportunity.  But hopefully I won’t have that opportunity again.

I have an early challenge to my plan, a nice celebration dinner out tonight on New Year’s Day at a very nice restaurant that will have all sorts of fatty foods to eat.  I’m going to have a little of this and a little of that, and in doing so won’t deprive myself, but I am not going to pig out.

That would be a good start to the year, a year in which I plan to see the 260s for the first time in 6 years or so.

Good luck on your resolutions!

 

One Stair Step at a Time

Since the beginning of the year I have purposely parked at the top of the parking ramp at work and used the stairs instead of the elevator.  These stair steps are only 2 flights, however, so it doesn’t add all that much exercise in the day.  I’ll usually navigate them twice because I’ll go out for lunch.  I’m usually in this office 4 days a week and the way I figure it, every little bit counts.

Earlier this week I noticed someone in our office was using the stairs to get to our office floor instead of the elevator and it inspired me to do the same, which I have done the last couple of days.  We are on the 5th floor, and let me tell you I can really feel it when I go up those steps!  At this point I much prefer to go down. :-)

At my current level of inactive out-of-shapeness my legs are pretty dead and I am huffing and puffing at the top after navigating those five (well four, really) flights of stair steps.  I’m going to try to do it every day and we’ll see how long it takes before I don’t feel it.

On the progress front, things have been going slow but well, if I manage my eating today it looks like I will log another small loss for the week.  I’ve added a weight loss tracker page that is linked in the header of this website to track my weekly progress.  I’m not fooling myself about my early success – it’s not so much a factor of hard work but just simple adjustments in eating which shows weight loss in these early phases.  I know it will get a lot harder and I will have to do a lot more exercise than just climbing the stairs a few times a day.

But as long as I am losing I’ll be happy!

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