Tag Archives: fitness

From Fatness to Fitness, a Journey

It started on November 8th, and today is February 26th. I was sick and tired of my gut and my “snowman body,” which had accumulated over four years. In early November I weighed around 170 with 19% body fat (according to my smart scale, which may not measure body fat with great accuracy but was my gauge all along). My last weigh-in showed 147.4 pounds. I used calipers and found between 8.38% to 10.12% body fat, depending on the method of calculating. I dropped from a 33” to a 30” waist.

Previous to this I had worked hard and effectively to arrive at the same point. However, everything accumulates over time: fatness or fitness. It all depends on what you’re doing, or not doing in the case of decreasing levels of discipline and activity. I didn’t decide to start being unhealthy one day; in fact, I never stopped going to the gym. Everything happened gradually.

I think I did make a decision to gain some weight, but I wanted it to be muscle. However, I broke my clavicle and was unable to perform any bench presses. This is demoralizing for a guy. I continued to work out, but not very hard, and finally averaged only once or twice a week. I continued to eat a fairly healthy diet, and I didn’t overeat. In spite of this, I gained fat and lost muscle mass. Four years ago I weighed 149, so I gained 21 pounds, or five pounds per year. Had I continued on this gradual increase I would have eventually become obese, and likely struggled with type-two diabetes, which runs on my father’s side of the family.

My vanity kicked in when I stared at myself in the mirror and didn’t like what I saw. Coinciding with this was my decision to return to teaching karate’. I have been an instructor for over 30 years, but had quit teaching or even practicing. I didn’t realize how out of condition I had become. We deceive ourselves when we get older, thinking that everything is pretty much the same this year as it was last, or five or ten years ago. Unlike young people, who naturally grow, when we hit about the mid-twenties we begin to decline, slowly at first, but everything accumulates over time. If you’ve not chosen a disciplined lifestyle of exercise and healthy eating you may be in your late twenties (even younger) and already show significant signs of decreasing fitness.

The last time I started, it was a more difficult journey out of the slough of fitness despondency in which I had found myself. I am happy I didn’t wait any longer to get back into shape. It could have been significantly more difficult to do at this point if I had not already built a fitness foundation. As we get older we have decreased physical capabilities and increased liabilities. In spite of this, we may not realize how far removed we are from the halcyon days of our youth. The result? I go to the gym and attempt to do what I used to 10 or 20 years ago, and discover I cannot. Disappointment may stop me there, or soreness and injury may slow me to a stop later. Then I quit, become depressed, eat more, care less, and put myself at risk for serious physical problems. I learned to meet myself where I am (as opposed to expecting I will be where I used to), and keep moving forward. This motivational strategy has worked to keep me going each time.

I really like being skinny! I have more energy. I look better in my clothes. Since I’ve been going to the gym regularly I’m stronger. Since I’ve been running my cardio-vascular system is healthier and I have more energy. I have more self-discipline in other areas of my life too. Temptation is tough. I was at a birthday celebration at an Asian buffet two days ago and our room was right next to the dessert section. All those beautiful little cakes, cookies and tiramisus were calling to me. I resisted! Why? I’d just purchased new jeans and pants a few hours earlier with waist sizes between 29 and 30. I’m not going to keep myself from fitting into those new clothes! I want to be lean, look good, feel good, have energy and have no self-consciousness about a pooching belly. Half of that is vain, but it’s honest.

In the end, I’m a Christian and a preacher of the Gospel of Jesus. I’m called to offer my body to God as a living sacrifice, holy and acceptable, which is my reasonable and spiritual offering in worship. God is worth more than a feeble sacrifice. I want to present a clean, healthy body for him to use. If I am going to serve the Lord by teaching karate’, then I need to be in top condition. If I’m going to keep away from sickness, and disease like Alzheimer’s, then I have to discipline myself to exercise, eat healthy, as well as reading and writing regularly. If I’m going to defend myself or my congregation against the attack of some violent individual, then I want to be as trained and fit as possible to do so. My body belongs to God; it is his temple. I want him to be pleased. That’s worship. That’s the best motive of all.


Don’t Give Up

When your expectations aren’t met it’s tempting to give up. When on a fitness program–or most any other plan you make in life–you need to see progress. Or what’s the point, right?

I’ve seen progress, but it hasn’t gone according to my original plan, which was to lose 2lbs per week until January 1, then lose 1lb per week until around Valentine’s Day when I reach my goal. I wrote my target weights on a calendar and met about half of them at the right time. I did the 10 day modified juice fast and hit my goal for January 1 on December 24. Then I proceeded to gain SIX POUNDS. The next week I dropped back down a couple of pounds then fasted for three days and got back to where I had been. That’s where I am currently, and it’s about three pounds off of my original goal.

Still I look at myself in the mirror and it has been a remarkable physical transformation in a two month period. My scale measures body fat, but I’ve determined that it is grossly inaccurate. At my current weight, based on the original body fat calculation, I should be at 10-12%. The scale says 15.6. I’ll need to get calipers and pinch the fat in various places and plug those numbers into a formula that calculates more accurately than my $100 scale from Amazon.

So, although I’ve not met my original numeric goal YET, I have made significant progress. I’m not giving up. In fact, I’m more determined than ever to make my body do what I believe it can and will do: reach 9% body fat with 40% muscle mass by my birthday, which is in 52 days. At middle age this is not as easy as it used to be, but I’m up for the challenge! And I’m looking and feeling great–except for the constant muscle soreness!

Body Fat comp

Addendum: I used calpers. The various formulas for determining body fat lead me to believe my scale is closer than I’d assumed. I’m probably between 14-15% now. So, I adjusted by goal to be at 9% by my birthday, which is 49 days from this addendum.

Push through the Disappointments

It’s been nearly a month since I determined to lose 16 lbs by the end of 2017. I’m happy to say that I am on track. There have been some disappointments along the way, however. On two occasions I was on target mid-week and magically picked up a pound the next day. My body doesn’t want to lose fat. It is not easy to make the transition from burning carbs to burning fat. I’ve cut both calories and carbs. I’ve increased my activity level. I’ve been working out more often. In spite of all that, there were those two disappointments.

If I see progress, it is much easier to stay motivated. When it appears that what I am doing is not helping, I am tempted to go to one of two extremes: quit or eat nothing. Either extreme is unhealthy. Fasting for a short period, even fasting a day or two per week may be healthy. However, fasting slows the metabolism and inhibits muscle growth. Yes, I did try it, and yes I will continue to include it in my regimen. There are spiritual reasons for this as well, which are contained in another article I posted here.

Whatever I do it must be sustainable. If I lose this fat, then go back to old habits, I’ll gain it right back. I know I can do this because I’ve done it before. In 2012 I got down to 7.5% body fat and stayed there for over a year. Even after that I stayed under 10% for two more years. What caused the weight gain? Disappointment. I inujured myself and couldn’t do the intense weight training I was accustomed to, so I gradually gave up. Not completely, but enough to gain 20lbs over 4 years.

I will face disappointments. I will miss a workout. I will have a day where I eat more than my allotted 1750 calories. My body will, inexplicably, gain a pound. I’ll injure myself, or be so sore that I cannot work out. What I have to do–what I have done, and will keep doing–is to persevere. Tenacity is important. I must keep moving forward, even if it appears (or feels) as though I’m not going as fast or as far as I expected or planned.

So, I pressed on toward my goal, and I’m over halfway there. My determination remains strong. I don’t want the things I did before because I have a higher prize in front of me. Saturday was a big temptation. The micro-brewery down the street from me had its anniversary with special beers. I considered taking a cheat day and going in there. However, I was 1.4 lbs away from my weekly goal as of Thursday, so I couldn’t afford to cheat. I resisted temptation. I met my goal this morning.

This all has spiritual application as well. There are many things I’m tempted to do that I resist, not because I’m afraid, but because I am pressing on toward a higher prize: becoming like Jesus in his resurrection. “I press on toward the goal for the prize of the upward call of God in Christ Jesus” (Philippians 3:14). Keeping my eyes on the ultimate prize keeps me from doing many foolish, worthless and destructive things. It keeps me from believing lies like, “Oh, that’s not so bad.” Or, “Everybody does it.” And the most damaging, “This isn’t really wrong.” Christ’s character and commandments determine what is right and wrong. If I am going to be like him in my character, and follow him in his resurrection, I must have faith first. Then I have to follow that faith with obedience. That will make me different than many people in my culture. That’s ok. A 55 year old man with less than 10% body fat is rare too. I don’t want to be obese, and I don’t want to be un-Christlike or immoral either.

So, I press on…


Return to Fitness 3

I’m sore.

Sometimes recovery from weightlifting and high impact exercise causes soreness. However, as I’ve gotten older I’ve found that this becomes a whole body experience! Ever had the flu and experienced the characteristic body aches? Yes, it’s like that. The result is different, though. I’ll become better, not worse.

When rebuilding my body I must give time for recovery. Working out hard every day is for teenagers and early twenty-somethings, and even they need recovery. Rest is every bit as important as exercise. Muscles don’t become stronger (or larger) until they’ve had time to rebuild after a workout.

So, after a day filled with exercise I took the next day off. During the rest day I ate high protein foods to help muscles rebuild. I avoided high carbohydrate foods and was careful not to overeat. It would be easy to justify eating whatever I want on a day like this; after all, I burned so many calories the day before. That, my friends, is how you fail a weight loss program. It is far easier to gain weight (for most of us) than it is to lose it. On the other hand, eating too little, particularly not enough protein, will interfere with recovery, and–ironically–slow down my metablolism and make it more difficult to achieve a sustainable weight loss.

The following are things I’ve learned after coming back to training as an over 40 adult. 1) The need to stretch and warm up before each workout. 2) For weightlifting: take the first month to focus on lighter weight and higher repetitions. 3) Good form for each exercise is very important. It is easy to pull a muscle, or stretch or tear a tendons or ligaments, and the first three principles will help me to avoid injuries. 4) Moderate my expectations. I’ve been in great shape in the past. I’ve been faster, stronger and had more stamina. It can be disappointing to find that I’m not there any longer (not yet!). As a result, I may push too hard and hurt myself, or give up because I can’t do what I used to. Meet yourself where you are, and keep moving forward. All of this applies to younger people too, with the understanding that their bodies may respond more quickly and take less time to heal.

I jumped back in this morning with some light weightlifting. I’ll practice my karate’ several times today also. All the while I’m being careful to meet myself where I am, as opposed to expecting my body to be where it was four years ago when I was in top condition. I will challenge myself, but I won’t push so hard that I sustain an injury or two, or three…

I weighed this morning and I’ve lost several pounds already. More importantly, I’ve lost nearly a percentage poin of bodyfat. My goal is to get below 10% bodyfat by the end of this year. That means a total loss of around 16 lbs. I’m on target. I’ll keep moving forward.



Return to Fitness: Day 1

It’s actually the 3rd day, but this is the first entry on Fb. My purpose is to encourage some of you to get fit and healthy.
On Sunday I finally made the decision to quit something I’ve enjoyed over the last several years because it has become unhealthy: drinking alcohol. Now, when I say quit, I don’t mean to say I’ll not have another craft beer on an occasion, but for now I will not drink any alcohol. Lest you think I’ve been a secret drunk, let me assure you I have one beer, and that’s it. When I go to Intrinsic (local micro-brewery and bbq) I don’t start a tab. I order only one beer off the wall. Trouble is, it’s become a daily reward that I simply don’t want to give up. For years I’ve taught that addiction means you cannot quit because you don’t want to. If it’s not an addiction, just give it up for 40 days or longer. My intention is to give up alcohol until I don’t want a beer every day.
The other reason I’m doing this has to do with fat loss, or the inability to lose. I’ve gained 20 pounds since 2012 when I was at the pinnacle of fitness. My goal for my 50th birthday was to get fit and healthy, and by March of that year I had dropped down to 7.5% body fat and a size 29 waist. I lifted weights regularly–something I’ve done on and off for most of my life. I ran my first 5k that year (I have always hated running), and I kept entering races through early 2015. A series of physical challenges put the brakes on my gym workouts, and the subsequent disappointment reduced my commitment level. So, I didn’t get totally out of shape, but I certainly changed shapes! I went from lean and muscular in 2013 to snowman in 2017. That’s what I look like in the mirror, a pudgy snowman. I am determined to melt that flab and get back to where I was. I started running again a couple of months ago, but my daily beer has inhibited weight loss. I’ve dropped about .5% bodyfat since I quit alcohol a few days ago. I started karate’ workouts again yesterday, and in January I’ll re-start the karate’ club I’ve led for almost 30 years. I to expect gain fitness and lose fat as a result. My goal? Lose 16 lbs by the end of this year, and be back where I was in 2012 by February 12, 2018. I’m counting calories. I’ve put my weekly weight loss goal on my calendar. I’ll check in periodically to challenge and encourage you with progress.
So, you can learn two things from what I’ve posted today. 1) alcohol consumption, even in modest amounts, is an enemy to weight (fat) loss. 2) You’re addicted if you don’t want to quit doing something, even when you see potential side effects and negative results from the habit. Not addicted? Then stop and prove it.

ZMA and Balance

I took a supplement last night that’s supposed to help people who lift weights to gain more muscle. It’s called ZMA. Nothing exotic; just zinc, magnesium and vitamin B6. Within an hour I wasn’t feeling great; in two I was miserable. It’s hard to pinpoint how I felt, except to say that my head hurt and I was jittery in a strange way. I looked at the label and the B6 dose is really high, like over 500% of the daily recommended dose. I looked up side effects of excess B6 and it can cause nerve damage. Good grief! Why in the world are companies permitted to market and sell a product purportedly to help someone get healthier, which can actually cause physical harm? Unbelievable.

The lesson I learned from this is one I should have already learned. Do the research before you start taking the supplement, or medication, or anything else you put into your body. Get the majority of your nutrition from natural food, not pills and powders. Believe it or not, I did look at the ingredients in ZMA, as I do the other supplements I take, and thought it’d be good because what it contains are natural substances that the body requires. Problem is, you can take toxic amounts of some vitamins and minerals. I think that was the case with this product.

While I was experiencing the reaction to ZMA I was praying that God would heal me. I ate a little, vomited a little, took an over the counter pain reliever, drank water, and waited. I believe God answered my prayer fairly quickly. Within an hour I felt well enough to lay down, and I eventually fell asleep. I feel great today! Thank God.

I wrote an essay about balance last week, and this is another example of the need for that practice in life. Too little vitamin B6, zinc or magnesium will cause a variety of physical problems. Too much of these essential nutrients is toxic and causes different problems. What we need it proper balance. I am in balance today and I feel healthy.

Today is leg day in my weight workout schedule. Legs are difficult because it’s such a large muscle group. I’m in the middle of a protocol known as German Volume Training or the 10 Sets Method. The idea is to do ten sets of ten repetitions of two different exercises in a superset. On leg day. I do squats, which require a lot of effort normally, but they are paired with leg curls. You do ten repetitions of squats, wait 90 seconds, then do ten reps of leg curls, wait 90 seconds and go back to squats. Back and forth I go until ten sets of both exercises are completed. It takes a lot out of you. 

I didn’t want to do that leg workout today. I started to make excuses: I don’t feel well because of last night, my legs feel tired, I feel tired. However, I went to the gym and did the workout. Actually, I did eight sets because it felt like there might actually be something amiss. Now I feel great. Balance. The body needs to be active in order to remain healthy. If I would have sat around it wouldn’t have been healthy. If I would have pushed it, it may have been too much (today). 

The Bible has something to say about discipline, which I believe applies here. “All discipline for the moment seems not to be joyful, but in the end it yields the peaceful fruit of righteousness” (Hebrews 12:11). That verse is speaking about receiving discipline from God, but it applies to self-discipline as well. In fact, if you discipline yourself by being obedient to God and doing what He says, He won’t have any reason to correct you with outside discipline.

So, eat healthy, stay active listen to God and do what he says. He speaks through Jesus Christ, the Son, and in the Bible, his written message. In this way you’ll stay in balance and be happy.