Just Obese...Revisited

Instead of weighing yourself another way to see if you're in the ballpark of the right weight, your waist should be half your height. For example I'm 5' 10" which is 70", divided by 2 equals 35". Half your height will put you on the high end of what your waist should be.
 
PhilL said:
Instead of weighing yourself another way to see if you're in the ballpark of the right weight, your waist should be half your height. For example I'm 5' 10" which is 70", divided by 2 equals 35". Half your height will put you on the high end of what your waist should be.
Click to expand...
Fascinating, I'd not heard of that, before. Of course, one's body type and bone structure will dictate the nuances of ideal waist circumference (32" vs 34", for example), but your guide sounds like a good ballpark range, Phil.

I've been following this thread since its inception, and you guys are doing well. I've been through a weight loss, as well, and it IS hard. Persistance (and perspiration!) are key. I went from 225 to 195, which is close to my ideal size. One thing to remember, that I've found from experience, is - don't discount intense weight training as an excellent fat loss tool. Cardio exercise is good, but recent research has been finding that weight lifting is far more beneficial for fat loss and cardiovascular health than previously thought.

Because I'm stoked about it, I'm gonna tell y'all about the best lifting routine I've experienced. You ready? :D It's called Escalating Training Density, EDT for short. Charles Staley is the formal originator of the concepts; you can google him to learn more.
The basic premise of the theory is that muscle groups are made to contract in short bursts and then rest in short bursts. The methodology for the lifting is to take 2, 15 minute blocks and lift during them. The exercises performed in each block consist of 2 antagonist muclse groups, such as the chest and the back, the biceps and triceps, or the quads and hamstrings. For 15 minutes, the lifter supersets the 2 exercises. The weight used for each lift is whatever the person's 10-rep-max is. For example, if I can bench press 100 pounds 10 times, but not 11, then I'd use 100lbs for the bench. I'd then pick a rowing motion exercise and find my 10-rep-max at it. The kicker is this - I only do about 5 reps per exercise per set. I would bench 5 reps then immediately go and row 5 reps. I would rest as little as possible then do another bench/row set. The goal is to attain 50 reps per exercise in 15 minutes. Rest time between supersets necessarily gets longer as the time block goes on. Ultimately, the lifter is self-paced, resting when necessary and lifting intensely when able.
It's a very effective lifting strategy for a whole bunch of reasons -
- it's very time-efficient. 2, 15 minute blocks will cook anyone's goose. Doing this 2 or 3 times/week, when using appropriate exercises, will stimulate the whole body in terms of volume and intensity.
- the muscles are worked the appropriate amount. The lifter can only lift so much before being forced to break for a bit.
- the muscles are able to work more than in a normal lifting routine. Yep, that's because lifting with an antagonist muscle group allows the first muscles to stretch and rest more deeply than if they were just "hanging around"
- this is the most intense cardio work I've ever done. I sweat gallons and buckets when I do this
- I, personally, was able to get stronger and gain some muscle mass & definition while dropping fat. Even people at the gym were commenting on how I was looking leaner and more muscular.

So, all that to say, there are some very effective ways of lifting weights that are not boring :thumbup:
 
Trout Tamer said:
Fascinating, I'd not heard of that, before. Of course, one's body type and bone structure will dictate the nuances of ideal waist circumference (32" vs 34", for example), but your guide sounds like a good ballpark range, Phil.

I've been following this thread since its inception, and you guys are doing well. I've been through a weight loss, as well, and it IS hard. Persistance (and perspiration!) are key.
Click to expand...

I think the half your height waist size is a good first goal, but not your ideal waist size. Right now I'm around 210 with 30 lbs left to lose. Each 10 lb I lose is about one inch loss off my waist. I'm about 38" waist now minus 3' should put me at around 35". Once again, good, but not ideal.

I like the idea of weight training and your routine sounds fascinating. One thing I would suggest is to stop telling yourself weight loss is HARD. The only thing that's hard is starting. You want to be doing something for exercise that you enjoy (and burns calories); walk in the park, run, lift weights, swim, bike, break-dance...whatever. Find something you like, get off your butt and do it. Start slow, do less than you think you can, you can always do more the next time. You don't want to overdo your first workout where you don't want to do your second workout.

If I had access to weights or a gym, I would be lifting. Anerobic or muscle building exercises can really speed up fat loss. Muscle burns calories even when you're asleep. If a gym membership or a set of weights aren't an option I'd like to suggest the Lifeline Gym as an alternative. On my off days from run/walking I use the Lifeline for a light anerobic workout.

If you want a very inexpensive and practical piece of exercise equipment take a look at the Lifeline Gym. I highly recommend them.
http://www.lifelineusa.com/products.cfm?categoryid=1&productid=1
 
PhilL said:
One thing I would suggest is to stop telling yourself weight loss is HARD. The only thing that's hard is starting. You want to be doing something for exercise that you enjoy (and burns calories); walk in the park, run, lift weights, swim, bike, break-dance...whatever. Find something you like, get off your butt and do it. Start slow, do less than you think you can, you can always do more the next time. You don't want to overdo your first workout where you don't want to do your second workout.
Click to expand...
Heck yeah, you hit the weighted nail on the head, PhilL! :thumbup:

In regards to doing resistance exercise, and particularly the Lifeline USA product, I've had excellent results a set of cable resistance gear exactly like this one: http://www.net2fitness.com/back_chest_expander_arm_stretch_cords.htm
My own is the "Altas Fitness Chest Expander", or something to that effect. I got it at Big 5 Sports for all of $20. Wal-Mart used to sell 'em for even cheaper. My own came with purty blue bands and a yellow sleeve that sits around the bands, should one break or fly out of the handle :eek: Resistance bands, especially apparatus with 5 bands, can provide a lot of resistance - more than most anyone can do without working up to it over time. All 5 cables together, on any move, are impossible or nearly so for a long time :D They are incredibly versatile, too - one can do all of the standard moves like bicep curls, tricep extensions, rear shoulder and side lateral raises, seated cable rows (just hook one handle around your shoe)... the list goes on and on. A thorough, vigorous upper-body workout can easily be had with this thing. I rely on mine after surgeries (healing from a leg crushing and subsequent reconstructions). You can do all of the super-setting, etc with this thing. Legs, then, can be worked with a bike, a hill, or a staircase and a backpack :D Lunges, one-legged-squats, and others can be infused as the lifter gets stronger.

So, all that to say, for those who can't afford or access a gym, the "chest expander" available at local sporting goods stores provides a very versatile, cheap, and complete resistance workout option.
 
It's been about a month since I updated so I thought I would check in.
I'm still on Atkins, I haven't cheated once. I've improved on my walk/runs, I can now easily jog for about 15 minutes, (well over a mile). I walk run 2 1/2 miles 4 times a week. The goal is 3 1/2 miles every day.

Attached is a photo, the insert was taken at the beginning of May, the other was taken today, (No Photoshop tricks I promise). I was 205 lbs today my waist measures 36 inches. I'm still fat, I need to lose another 25 - 30 pounds. How long it takes to get off I don't really care, I'm going to keep on doing what I've been doing.

I would like to hear how you other folks are doing?
If you ever need to get inspired get a copy of the movie "300". :D

274086353.jpg
 
PhilL said:
It's been about a month since I updated so I thought I would check in.
I'm still on Atkins, I haven't cheated once. I've improved on my walk/runs, I can now easily jog for about 15 minutes, (well over a mile). I walk run 2 1/2 miles 4 times a week. The goal is 3 1/2 miles every day.

Attached is a photo, the insert was taken at the beginning of May, the other was taken today, (No Photoshop tricks I promise). I was 205 lbs today my waist measures 36 inches. I'm still fat, I need to lose another 25 - 30 pounds. How long it takes to get off I don't really care, I'm going to keep on doing what I've been doing.

I would like to hear how you other folks are doing?
If you ever need to get inspired get a copy of the movie "300". :D

274086353.jpg
Click to expand...

If I could make a suggestion... I just finished reading a copy of The ABS diet. In it the author (also the editor of Men's Health) talks about a lot of fascinating dietary information including stuff about the Atkins diet. It might be worth a read.
 
Thanks Triton, I'll go over to Barnes & Noble and take a look.

Thanks NV! :D
 
I'll second both of NV's remarks!
I've been showing a bit of progress myself, but I've still got plenty of work. Most of my gut is gone, and my muscles have become more defined, but I'm still not in full LAX shape (that 15 minute jog is harder than it seems!!!!).

Keep it up!
 
Well, I bought the Abs book, but decided I couldn't wait six weeks for a six pack.
Answer...fire up Photoshop.

274130730.jpg


Bwahahaha
 
My Diet that is.
I've been on Atkins (LowCarbs) since April, no bread, pasta, rice, fruit, No Beer! Saturday my wife and I were invited down the beach for a Labor Day Party. I had planned to go off my diet for the weekend and go on the ABS Diet starting on Monday. I weighed in at 202 lbs Sat. morning. At the party I ate everything I haven't had for four months, and the food was non-stop and washed down with many beers. Sunday morning I weighed 208 lbs, I gained 6 pounds.

Our neighborhood pizza place had a fire and was closed for 2 months. We ordered a pie from them on Sunday, a large meatball & pepperoni. I had four slices. Monday morning I weighed 210 lbs, added another 2 pounds. Eight pounds in two days.

Yesterday, Monday I started the ABS Diet, three meals and three snacks a day. It's very different from the Atkins, a lot less fat and a lot more fiber. I probably ended up eating more than I would have on Atkins, certainly a lot more variety.

This morning I weighed in at 206 lbs, I'm down 4 pounds and very surprised. I can't explain the weight loss. Maybe it was water weight from the beer, maybe the extra fiber is cleaning out the pipes. I don't know, but I'm curious as to what tomorrow shows.

As a side note, I got a lot of comments and compliments on my beard. Several folks said that it changed the whole look of my face, it made me look younger. When I told them it wasn't so much the beard as having lost 40 pounds they were surprised. It seems nobody had considered me fat, let alone obese.
 
hey guys, gd work to all you guys here. Lots of hard work s paying off=). Last year I weighed in at 243 lbs (Im 6'2") so i was obese. After a trip to Crete, Greece I decided i had to make a change. I started to exercise regularily and began cutting junk food.

Right now I exercise a lot--im addicted to it now. I have cut out all jnk food and red meat. I currently weigh in at 180 lbs. I lost a total of 65 lbs and gained a fair amount of muscle. A year ago, running was absolutly brutal. This october I plan on running the half marathon. My life has completly changed but it took a lot of focus and hard work. I now plan on becomng a personal trainer and plan to eventially own my own gym=). I wish you guys all the best, keep up the good work.

-Mark
 
Way to go Mark! :thumbup:
I'm not there yet, but I'll probably end up losing around 65 lbs.
 
PhilL said:
Instead of weighing yourself another way to see if you're in the ballpark of the right weight, your waist should be half your height. For example I'm 5' 10" which is 70", divided by 2 equals 35". Half your height will put you on the high end of what your waist should be.
Click to expand...

:eek: I'd have a TINY waist if I went by that! I do need to lose a bit of weight, I've been hovering around 18-20% bodyfat for awhile now. My current waist size is a 42 though. Btw, nice job on the diet :thumbup:
 
I wish, I'm actually 4' taller than my dad. Luckily I got a little bit of height from my mom's side of the family.
 
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