Taking control my my weight again...

[Wmcmanus]

Long post. Some of you might find it interesting and be able to offer some advise at the end. Others may want to skip it. In a sense, it's rather self indulgent of me. At the same time, I wonder if perhaps other people out there have gone through these mega cycles in their lifetimes, and if so, how they're been able to overcome the "all or nothing" approach and arrive at a peaceful and happy median. If anything, that's the kind of adivce I'm now seeking. I know that I can read books about it, and I have. I just thought that perhaps some of you "older folks" (i.e., mid 30s and above) who have maintained a healthy lifestyle over the years (in terms of diet, and especially exercise) can give me some practical advice.

So here's my story (as I sit back in the shrink's couch and let loose with it):

Lately, I've been doing well, but my weight has yo yo'd big time during the course of my life, which of course has probably had some negative effects on my overall health. Although thankfully, I've never had any serious illnesses or joint problems, etc. Only time will tell if there are lingering effects that haven't yet materialized.

I'm 6'0'' tall with a broad frame so I carry weight relatively well. When I graduated high school, I was about 180 pounds and up until then, I had always been active with sports (football, basketball, baseball). By the time I finished my master's degree, I was 257. I then went on a rather stupid crash diet for a couple of months while working on my Ph.D. (which I never finished) and got down to 208. After going home to mom's cooking at Thanksgiving time and putting 10 pounds back on in 10 days, it was off to the weight gain races again. I was about 25 at the time. As I was about to turn 30, I was up to 288 pounds and hadn't exercised one day in my life since high school.

Thanks to the encouragement of my girlfriend at the time who was able to see through my weight to the real person inside, I dropped 105 pounds over a 2.5 year period of time by applying a consistent diet and exercise program that was well controlled, purposeful, but not in any way an all consuming passion in my life. In other words, I did it the right way, and learned a lot about diet, exercise (both cardio and weight training), and general health related issues along the way.

But over time, my interest in these matters grew to the point that I became almost consumed by it all. When I moved to Cayman, I was 33 years old, 183 pounds (my lowest since high school) and was working out 6 days per week for 3-4 hours per day. I've still got some notes that I kept from my daily workout routines back then and it's just unreal to look at. I'd get up in the morning at 6am, run for a couple of miles on the beach (I lived right there at the time), then jump in the swimming pool for a 20 minutes aggressive swim on my way back, then into my radiant heat sauna for another 20 minutes to get the sweat going again, then about an hour of weight training, then in the shower and off to work.

Because I was a college prof, I'd usually be able to sneak home for another hour of cardio in the afternoon. In my living room was a Nordic Track 3-in-1 machine (treadmill, hydrolic stair stepper, and cross country skiier). I'd set it to a memium resistance level and let 'er fly. I'd switch between the 3 basic exercises every 10 minutes but without a break, and on the second "round" of each as the "pain" was setting in and my sweat began pounding off the walls, I'd kick up the resitance levels to their all out max and push myself as hard as I could. Then I'd wabble as best I could back out to the pool and drop myself in at the swallow end to ensure that I didn't drown. Once I cooled down, I'd grab a bite to eat and prep for my night classes. Then if at all possible, I'd do my "isolation" types of weight training before going to bed at night (i.e., I'd hit the back muscles or legs or chest, or whatever was the flavor of the day just one more time to ensure that they were 100% exhausted). I read somewhere that this was a good way to finish my day... seemed strange, but I was kind of thriving on being strange with it all, if you know what I mean.

Then one day I couldn't take it anymore. Don't know why exactly, but my sweat drenched daily workout notes suddenly ended one day in the middle of February, 1997. I didn't lift another weight, jog another mile, step foot in the sauna or swimming pool, or get on another cardio machine for nearly 9 years.

Of course my "diet" (which at one time was quite strict and "to the book" for someone trying to weight train) went out the window as well. I went from an all out, 100% committed approach to my physical health (to the point that it was affecting my mental health... Ok, just ever so slightly) to nothing. And I do mean nothing. Climbing a set of stairs was to be avoided at all costs. The stairs at work only went down. The elevators went up.

By January of 2005, I hit an all time high of 293 pounds. Not that I'm proud of it, but it's a fact. I'm now 240, so all things considered, I've done well this past year and a half.

The weight loss this time has been mostly attributed to maintaining a proper diet. Knowing my tendency to take an "all or nothing" approach to my health, I've been careful to avoid the "recipie" types of diets (South Beach, Atkins, and the like, although I've read these and several similar types of books). Instead, I've relied on common sense, controlling my portions, avoiding the notoriously "bad" foods like fast foods, pizza, etc., trying not to eat late at night, and drinking plenty of water. Of course I can always improve upon my diet but I feel like I'm "in control" in that regard.

Exercise is another matter altogether. I joined a gym last fall and attended quite regularly. It was a lot of fun because I had time in the afternoon while the rest the world was at work (I now work part time only and at home, so I have extremely flexible hours, lucky me!). I'd shoot hoops for a half hour or so, sometimes longer, then get in 30 minutes each day with various cardio machines. I was going 3-4 days per week, and it was a "light" workout, but definitely worthwhile. I still go from time to time, but prefer to workout at home. No hassle fighting traffic (or other people for that matter).

So I've dusted off and fired up that suana and 3-in-1 Nordic Track again. Plus I've purchased some absolutely brilliantly designed (award winning) pieces of exercise gear (I'm a "gear hound" for sure) from SportsArt.

Eliptical: http://sportsartamerica.com/v2/comme...icals/e820.asp
Treadmill: http://sportsartamerica.com/v2/comme...mills/6300.asp
Recumbant bike: http://sportsartamerica.com/v2/comme...cles/c530r.asp

This stuff is just awesome! The mechanisms are so smooth and the structures are so stable. The recumbant bike is unbelievably comfortable, a total dream to ride.

So I'm back on track and working out 30 to 60 minutes per day, depending on my mood and level of intensity. I've also got "Power Blocks", the "Total Gym", the "Katami bar", Reebok slide aerobics, the "Cardio Glide", a "Soloflex" a jump rope, and of course a regular bike that I can take for a spin any time. There is probably more stuff up in the attick.

My motivation is back, and now that my weight is getting down to a more reasonable level, I'll start to do some light weight training and eventually get back into full swing weight training as I get closer to my target weight. For now, weight loss is a much more important goal. But building back up some muscle along the way will definitely be a plus. I don't intend to ever enter Mr. Olympia, but hey, an old fart has to do what he can do to take care of himself (and the ladies!).

What I can't seem to ever get quite right is achieving the proper "balance" in terms of incorporating exercise into my lifestyle without allowing it to become all consuming passion at some point. It always seems so "purposeful" to me, whereas listening to music (my other main hobby) doesn't. I guess maybe because it requires so little effort to get up off of the couch to change a CD!!!

End of story. Thanks for reading and for offering any advice you may have about how I can stay on target over the long haul. For now, I'm just happy to be back on track and want to keep the momentum going. I'm hoping to be at or near 200 pounds by my birthday at the end of September. Wish me luck!

 

[Homeless]

I enjoyed reading your journey. Although younger (25) I have gone through similar ups and downs. I'm 6'2 and broad shouldered so I, like you, can carry a little extra weight without looking overweight...if that makes sense.

Anyway, In highschool I was about 195, and through university I lost some weight because I went to the gym about 4 times a week. 6 years later (5 of which married) I have put back on some weight. I don't think I look too bad but I'd like to drop again. Currently I'm about 220 maybe 225, which I guess is alright, I don't have a big gut or anything, just looks like baby fat really.

My main problem is definetly motivation...when I went to the gym regularly I loved going, and in the back of my head I know that I'll get back into the swing of it again, but it's getting up off my butt and going that's the hardest part. One thing that will make it easier is that my wife has got back into going, and looks better today then when we first met. It's awesome...she 5'5 (maybe 5'6) and down to 130, I can't believe how well she has done, but she looked fine to me before aswell, her highest weight was about 148.

So for me it all boils down to motivation and scheduling. Now that my wife is back to going, and I can see the results, it'll make it easier for me to get off my ass. Realistically I'd like to loose about 20 pounds, but even if I only loose say 10 or 15 and lean out I'd be happy. I don't want to be ripped, just lean and defined...not the baby fat...I know where I'll be tomorrow...

good luck with getting back into shape!

 

[PYROphonez]

Good luck with your goal of 200!

Yes, make sure you stay on a healthy diet. I may only be 14 years old, but I know for a fact that eating and staying healthy is extremely important. I NEVER eat at, lets say, McDonalds or Burger King, and I have soda on a rare occasion. My mom tries to keep the family as healthy as possible.

Once again, good luck!

 

[Wmcmanus]

Nice response, Homeless, and thanks for the encouragement. I think you're probably at that dangerous point where you could easily go either way with your weight.

A couple of my brothers had similar experiences at around your age. In one case, his wife didn't stay in shape, and neither did he. Like you, he didn't have any major weight gains (like I did) so he was sort of lulled into a false sense of security while in the 220-225 range for a number of years. Then the bad habits started to really creep in after their kids got to an age where "snack foods" (read that, ice cream, candy, etc., not "good" snack foods) became a norm within their household. Suddenly he's in his mid 30's and also in his 260's (he's 6'0" and has a very similar body frame as you and I, so he was able to "hide" his weight for a while).

Another brother of mine is 6'3" and when slim and about 195 he gets a lot of attention from the ladies (his wife hates this about him, but he's committed to her). But his weight hit 255 recently. He's yo yo'd a bit and had great results with Atkins, but didn't stick with it.

You've hit the nail on the head! Each of the 3 of us has had some serious motivation problems at various points in our lives. Laziness must be genetic! Odd though, I've got 2 other brothers and neither of them has ever had any weight issues at all. They're both much smaller in terms of their body frames as well. My mom is an absolute saint, but we always tease her about the mailman and milkman. For whatever reasons, the 2 of them and my sister take after my dad's side (mostly slim people) and the 3 of us "big boys" take after my mom's side (not "fat" by nature but there is a tendency on that side of the family to get wide in the middle).

 

[CookieFactory]

I have quite a bit of experience with exercise and workout nutrition. If you'd like, I can PM you with a detailed plan of attack.

 

[Homeless]

Quote:

Originally Posted by CookieFactory I have quite a bit of experience with exercise and workout nutrition. If you'd like, I can PM you with a detailed plan of attack.

This coming from a guy named CookeFactory...lol

Yeah, I guess I never really thought about being at a point where my weight could go either way. My wife and I eat healthy it's just I don't regularly exercise. I play hockey once a week, and that's about it right now...but I will be getting back to the gym. Summer and warm weather coupled with my wife's sucess is a great motivation.

 

[PinkFloyd]

Quick way to lose weight..... worry a lot, smoke and don't eat.

 

[Asr]

Since it seems like you already have a grasp on the major things I usually point out, I'll go with the less-obvious:

Little things add up. You don't need to be an insane calorie-counter, but watch what you're eating in a day. If you're feeling hungry, don't eat. Drink water instead. It really is as simple as putting mind over matter. Eat only at standard breakfast, lunch, and dinner times. Don't add salad dressing to salad (lightly add some vinegar if you need it for taste). Don't eat CHEESE. Tons of foods feature cheese. Cut it out of your diet. It can be hard, but it's worth it. Cheese is composed of fat and is only in food for the taste.

Breakfast should be the biggest meal of the day, followed by a moderate lunch, and a small dinner.

There are lots of everyday opportunities to get some extra "exercise" in. Parking farther away, taking the stairs...seek those out and do them.

Have at least one fruit or vegetable every day. Mix up what you're having too. Citrus fruit one week, non-citrus the next.

For weight training, start with more reps and lower weights. Gradually decrease rep and increase weight as you get thinner (and stronger).

Don't stock candy or junk food in the house. Just stop buying it, and tell the people who live with you to not bring it in either.

Finally, since this is Head-Fi, make music your companion. Get a portable setup to have with you during workouts. Music can be a good stimulator.

 

[Tyson]

Main thing is portions. Don't let your portions grow over time, keep them small. If you do that, then you've got a bit of leeway on what you eat. Obviously best to eat healthy, but if you want something "bad", keep it to a small ammount.

Second, IMHO, for long term commitment, keep aerobic workouts fairly frequent, but easy, and make weightlifting infrequent but very intense. I recommend checking out www.mikementzer.com for a good source of information on brief and infrequent workouts.

The reason I recommend this is that I find that working out tends to generate it's own mono-mania the more "in shape" I am, which leads to a pattern similar to what you've already observed. By keeping the aerobics easy and frequent, it's "no big deal" for you to do it, and hence you will be less likely to obsess over it. The weight training is a big deal (mentally) because it's so demanding. But due to how infrequent it is, it's actually very hard to obsess and become monomaniacal about it.

Mentally, I'd say to have a goal of striving to be "good", but not to strive for "perfection" or even "super-excellence", as a means of keeping things steady over the long haul.

 

[arnesto]

My diet I use to control my weight, is that I try to eat 4 to 5 servings of fresh fruit and vegetables. One serving is equivalent to about 1/2 cup.

Lately, because of spring time. Fresh fruit have been very juicy and abundant at the grocery store. I have been eating seedless watermelon, honeydew, papayas, and apples.

Secret to picking out a good melon, is squeezing the melon or trying to push the tip of your thumb into the skin. If it is softer. Then you will have a sweet ripe melon.

Eat whole fruit, better to eat a orange than drink orange juice. The most nutritious fruit are watermelon and grape fruit. There are so many fruit I like to eat. Those are, strawberries, bananas, blue berries.

Try to stay away from processed foods like, TV dinners, and fast food.
If you go out, always have a salad, go easy on the dressing.
Your elimination will be better and you will live longer.

I used to weightlift 2 times a day, 6 times a week and I was very lean and muscular, but I got tired of hanging out with a bunch of sweaty dudes in the gym.
I still weight lift, but only 2 times a week and I suppliment my workouts by taking a pilates and yoga class after work. In my pilates class, I am the only guy and there are about 20 women. I would say half of them are pretty hot. I don't go there to try to pick up on them, but I do like being there versus hanging out with a bunch of grunting dudes in the weight room. Workouts should be fun and something you look forward to doing as an activity, so this is a nice change of pace for me.

 

[mrarroyo]

Wmcmanus, good luck in your excercise and diet routine. I hope you achieve your goals.

By the way I can fully appreciate what you are saying. In 1990 I moved to Miami at the age on 32 with a weigth of 165 lbs. I used to live in TN and would bicycle 5,000 mile a year and do a lot of hiking in the north Georgia mountains as well as water sking, etc.

All that stopped specially after I got married and then again when I hit 40. Now I am butterball

Good luck again.

 

[Wmcmanus]

Quote:

Originally Posted by Asr ... Everything you said was...

Simply excellent! Thanks for taking the time and pointing out some of the non obvious things. I'm going to read your post again and again as I check into this thread in the weeks and months to come. I'll be giving some occasional "bump" updates to keep you informed about my progress.

I was full of energy today, so I ended up doing 30 minutes each at a medium pace (heart rate in the "target zone") on the elliptical, treadmill, and recumbant bike, but with long cool down periods in between. Basically, I just felt like it today. Chances are slim that I'll be doing this every day, or I'll be a pencil thin wafer in no time.

 

[Wmcmanus]

Quote:

Originally Posted by CookieFactory I have quite a bit of experience with exercise and workout nutrition. If you'd like, I can PM you with a detailed plan of attack.

Hey, I'm up for any help you can provide. It would be much appreciated. Getting motivated and staying motivated and seeing results is the key for me, but knowledge is also power.

 

[Canon]

It's interesting to see this thread...

I've been kind of overweight since well... a very long time ago. I remember stories of being small etc. but I have been a bit overweight for as long as I can easily remember.

Over the years my weight has slowly and steadily increased... As has the size of my stomache and waste.

I'm 5'5" and around 235 LBS and I think it's getting to be time to do something but like you were saying that whole motivation factor... I've never been a very active person and I'll admit that the majority of my free time is spent in front of the computer in my chair.

When I first moved out on my own I sort of put myself on a different diet than I was used to. Lots of rice and vegetables, a bit of fruit and absolutely no snacks. I started to loose a bit of weight, people commented a couple of times when I came back to visit. Well fast forward a year from then and I'd started eating more processed foods (see macaroni and cheese... why the heck they have to make this stuff I don't know... it's irrestistable it seems but absolutely no good for you at all.) Oh yea and I was drinking around 3 cans of coke a day.

I've started moving back towards including more veegetables and fruit into my diet and avoiding the processed food and pop. I'm hoping I can shed some of the weight this year.

I still havn't taken much initiative to get active but I've been thinking about going out for walks at night. Hopefully that'll help. So far it's all been thought and no action. I guess i'm actually going to go out for a walk tonight.

It sounds like you are already armed with the knowledge, have reaped the rewards in the past and I'm sure you'll be able to do it again. Thanks for the inspiration and I wish you the best of luck.

 

[Wmcmanus]

Quote:

Originally Posted by Tyson Main thing is portions.

Gotcha! That has always been a problem for me but mostly in times when I'm not working out. When (on days like today) I've spent a lot of time and effort attending to the task (in terms of exercise) you couldn't force a piece of pizza down my throat. I'd rather eat a pile of dirt. But of course, after years of being a slouch, I don't think twice about eating a whole pizza (not just a slice). It's all a matter of my frame of mind. I'm on a positive trend now (and for the past year and a half) but want to really start kicking it in gear.

Quote:

Second, IMHO, for long term commitment, keep aerobic workouts fairly frequent, but easy, and make weightlifting infrequent but very intense. I recommend checking out www.mikementzer.com for a good source of information on brief and infrequent workouts.

This may be the simgle, most important, advice I've ever received! I'll check out the reference (isn't he one of the "mega" body builders?), but it makes total sense to me based on past experiences with cardio and weight training. Cardio should be a "routine every day job" whereas weight training should be intense, even insane, to really tax the muscles all out to allow them to grow, and then giving them plenty of recovery time before putting them to test again.

Quote:

The reason I recommend this is that I find that working out tends to generate it's own mono-mania the more "in shape" I am, which leads to a pattern similar to what you've already observed. By keeping the aerobics easy and frequent, it's "no big deal" for you to do it, and hence you will be less likely to obsess over it. The weight training is a big deal (mentally) because it's so demanding. But due to how infrequent it is, it's actually very hard to obsess and become monomaniacal about it.

Yes! Sorry, I hadn't read that far before responding above.

Quote:

Mentally, I'd say to have a goal of striving to be "good", but not to strive for "perfection" or even "super-excellence", as a means of keeping things steady over the long haul.

Again, well put. Thinking in terms of the "process of becoming" rather than the "ultimate (but never achieved) state of being"