Right around the beginning of January, 2006, I decided I had to lose 1 Reanna. Those who know me, will know that I have a daughter named Reanna. But before you go calling some sort of Government Child Protecting Agency, in this instance, “1 Reanna” is a unit of measurement that likely only has meaning to me. Although, how many parents out there haven’t dreamed of losing their kid(s) for a day or maybe a long weekend. Only to safely find them again after that brief, relaxing, quiet, serenity filled time? C’mon, admit it. I ain’t the only one.
Anywho, just over 4 years ago, I was wandering around the house, carrying my 2 year old daughter. Since she’d never met a meal she didn’t like, she was already up to around 30 pounds. After about the twentieth time of thinking to myself, “Sweet Merciful Crap, you’re heavy”, it hit me. If I’m feeling the pain from carrying around 30 extra pounds for a few minutes, then what, pray tell, do you imagine that my body, heart, respiratory system, back, muscles, etc are feeling by carrying around MY extra 30 pounds for every hour of the day?
I decided, for my body’s sake, that I had to lose 1 Reanna. If that is too colorful for you, then just go with, “I had to lose 30 pounds”. At the beginning of 2006 I weighed 207 pounds, but wanted a change. I wanted a more permanent change, so I gave myself a full year to lose that weight. Not hoping for a quick fix, but a long term solution. Call it a New Year’s Resolution if you must.
What follows is not professional health advice. It’s just my observations and learnings, which may help someone start their own journey. I am reminded of a great Chicago Tribune essay by Mary Schmich, which most of you likely know as Baz Luhrmann’s Everybody’s Free (To Wear Sunscreen). I wholeheartedly agree with all the advice in the essay, but none more so than the brilliance at the tail end:
“Be careful whose advice you buy, but, be patient with those who supply it. Advice is a form of nostalgia; dispensing it is a way of fishing the past from the disposal–wiping it off, painting over the ugly parts, and recycling it for more than it’s worth.”
Ms. Schmich conveys her concern eloquently, whereas I’ll just say: I ain’t a doctor, nutritionist, gym coach or anything remotely resembling an expert on the subject matter. So value the following accordingly, though I like to think that I am recycling it for at least some kind of worth.
OK, I was at least 30 pounds overweight, so I started running. While I was nowhere close to having run for 3 years, 2 months, 14 days and 16 hours, I went to the gym quite religiously and became well acquainted with the treadmill. I also tried lifting weights, but man those things are heavy. As such, I stuck close to the cardio side of the gym. I also knew that if I wanted to make the weight drop a more permanent goal, I had to change my nutrition.
I stumbled onto a “diet plan” called Change One. While I can’t vouch for the actual diet advice (I never really followed it), I can vouch for the core philosophy of the plan, nicely summed up in the title. “Change One”. As in, change one thing at a time to achieve, and maintain, your goals in a realistic manner (Works for other aspects of life too, btw). That philosophy made sense. I didn’t want to shock my body, as I figured that after a short period under the new regime, my body would initiate a coup and overthrow the new dictator in town.
As far as the diet went, the first week I changed my breakfast. Everything else stayed the same. And what was that breakfast? Good ol’ Tim’s. Everything bagel, toasted with butter and a large double double. Anybody who’s ever gone to Weight Watcher’s is probably saying something like, “But that’s half your daily point total gone by 8:30am”. Yup. Busted. It was replaced by some All Bran, 1% milk and a coffee with milk and half a sugar. Still not the best, but it was a start. Over the next several months, I slowly changed what I ate at each meal, and I kept on running.
With a weight loss goal of 1 or 2 pounds a week. I wasn’t fanatical, but, looking back, optimistically practical. 2006 turned out to be much rougher than planned. After a surprise and very brief battle with illness, my mom passed away. We also uprooted the family and moved over 1000 kms to a new city. I didn’t hit the “30 pound lost” mark until sometime in March of 2007. That’s far less than 1 pound a week, but, I guess more importantly, I eventually hit my goal.
Time, patience, regular exercise and better eating. At this point you may be saying, “Thanks for stating the bleeding obvious”. Well, you know what? It may be obvious, but for some reason, many people can’t do it. I listed four points, but I bet that many people that want to lose weight only focus on the last two. And the focus is short lived. Throw in those first two items into the mix and most people are sunk. “But I want to lose 20 pounds by that wedding I have to go to in 2 weeks!”. Focus on time and patience, with a heavy dose of reality.
But don’t focus on time and patience too much. That can lead you nowhere. After losing that 30 pounds, I then told a couple of friends my next goal was “to get abs”. By that point, I realized I was quite likely going to need to actually lift those damn heavy weights to get me to that goal. But I gave myself another year to do it. No problem, I’ve got this thing mastered by now.
Turns out that having the discipline to “get abs” is a lot harder than just dropping a bunch of weight. Along the way I did put on muscle, kept my weight under control, but never much progressed to any meaningful body type change. I had picked up two main sources of information. David Zinczenko’s The Abs Diet, and James Todd Smith’s LL Cool J’s Platinum Workout. Mr. Zinczenko promised only six weeks to flatten my belly, while Mr. Smith promised a Platinum body in twenty two weeks.
After a year, I hadn’t gone very far. Turns out, it was me, not them.
The Treadmill Called Life
A couple months shy of 3 years trying to “get abs”, and over 4 years since declaring my weight loss goal, I was dangerously close to having completed a full cycle on the life treadmill and being back to my starting point. I had lots of time and patience, still went to the gym, but I was always fooling myself about how intense I was working out, or how nutritional my meals really were.
And then it happened. Pregnancy.
Being the stand-up kind of husband I am, I packed on a bunch of “sympathy weight” with the arrival of our second child just last year. The problem was that I packed this weight on after he arrived. Heck, when you’re up at all hours of the night, junk food just seems natural. After many months of neglecting proper eating habits, Christmas arrived and that didn’t seem like a good time to bring up proper nutrition. Early January of 2010 had me up to 193 pounds, and far from an LL Platinum, Gold or even Silver body. I’d be even hard pressed to pass off my Tungsten physique for the real thing.
Time and patience had reached its limits. By this point I knew how to eat properly. I knew how to exercise right. But I didn’t know how to keep the motivation.
So I entered a contest. No, Costanza, I didn’t say THE contest, I said A contest. A locally run business, specializing in supplements and advice for weight training, weight loss and exercise, ran a 10 week ‘body transformation contest’. After 4 years of futility, I finally found my motivation. While I’m not proud to admit it, it all came down to money. 5 cash prizes were up for grabs.
If you’ve read any of the other stuff I’ve written recently, you’ll know that economics and personal finance is something of a hobby of mine. Dangling a pot of money at the end of the stick in lieu of a carrot was enough to motivate me. You’d think that maybe, just maybe, personal health and well being would be motivation enough. After all, having watched my parents pass on at ages 47 and 63, respectively, a betting man might instinctively want to improve his own odds of living a long, healthy life. And, since I loves me the blackjack tables at the casino, and the joy of my chosen team covering the spread on any given Sunday, I do believe I’d qualify to be one of those betting men.
Motivational tactics aside, I had finally found what I had been missing the last four years. The “drive” to stick to the plan. Cause you know what? Contrary to anything you might see on TV, transforming your body type is NOT simply a-pill-a-day away. It hurts. Those weights are heavy for a reason. And you do feel a bit hungry at times. Not finding yourself elbow deep in a bag of Doritos hurts too. Now I bet there are those freaks out there that have a naturally revved up metabolism or some genetic predisposition to getting the body they want by doing no work. But judging by the average waistlines of most North Americans, I’d say those people are very rare.
And before you jump all over me for “starving” myself, and that I “shouldn’t feel hungry”, let me clarify. I eat well. Really well. Something like 2200 to 2400 calories a day. So I’m clearly not hungry. But yes, I do “feel” hungry from time to time, though it is likely just cravings for the stuff that I shouldn’t eat. And it passes.
So how do you transform your body type? Well it’s at this point where I piss you off and tell you that after reading over fifteen hundred words in my essay, you have to go out and read about 1000 times as many words to figure it out. I’m not being flippant, but practical. Everybody is different. Everybody has to learn. What works for me will not likely work for you. But, I can provide many “leads” and starting points.
What to Eat
My diet most resembles that which is described in the Abs Diet. Lots of protein, tons of veggies, whole wheat “stuff” and dangerously close to overload levels of “shakes”. These are modeled off the shakes described in LL’s book, and consist of fat free yogurt, walnuts, blueberries, skim milk, whey protein and a banana. I blend up 4 servings at a time, and have one each night as my evening snack, and lots of times an extra one during the day. Sorry Buffett fans, no tequila has ever graced my blender.
I also tend to follow the ol’ Grocery Store Racetrack theory. Say, 90% of the food you eat should come from the “outside ring” of a typical North American grocery store. Fruits, veggies, meats, dairy, etc are normally found on the outside rim at these stores, and that is where you should concentrate most of your buying. Only dip “inside into the aisle” for things like canned tuna, brown rice, oatmeal, etc.
For a good reference, I rather like the George Mateljan Foundation’s healthy food list. Loads of info/breakdown of food that is good for you. Oh, and just for fun, look at their list of healthy foods and then see where in the grocery store you get them. Racetrack, or in the aisles.
How to Exercise
I’ve already mentioned the 2 books I referenced heavily, and while they are quite similar in diet advice, they do differ a fair amount when describing exercise regimes. A third source which I also use for reference, is a great blog by Mark McManus. Mark is a “just a guy with a blog”, but he’s self published a book, and essentially writes about what he’s learned through many years of working out and eating. His recommendations for exercise differ yet again from Zinczenko and Cool J.
So what are you supposed to do? Like I said, you have to research and find out what works for you. Everyone is different and everyone has “the proven way” things should be done. I’ve actually incorporated a bit of all 3 of those sources into my own routine. Could I get better results if I followed one specifically? Perhaps, but there are many things I have to tailor to myself. My time schedule, available equipment, etc.
But the one key point I’ve learned and used successfully from Mark is that of Progressive Overload. Every time I do a set of weights I try to do a bit better than the last time. (for the same body part). Make your body work a little harder EACH time, and the muscles will grow. Simple concept, but it’s the first time I had really seen anyone explain it so nicely and obviously.
You HAVE to make your body work harder each workout. A similar concept is that of “Muscle Confusion”. You know, just like that guy hawking his P90X product on late night infomercials says. I’ve never done a P90X workout, but when you’re holding a newborn baby at 4am and watching TV, you really believe that P90X Muscle Confusion is the way to go. But whether you pick up the phone at 4:06am after being sold on the confusion, or just do your own version at the gym for free is irrelevant. You just HAVE to do it.
Make it a habit
You ever take up smoking? How long did it take before you got hooked? Did you take your first ever drag off a cigarette and NOT cough, choke or gag? Maybe you did, but I could never stand the stuff the few times I tried. I’d say you had to will yourself to get through the first few cigarettes before it became a habit you couldn’t live without.
Since I’ve never been a smoker, I could just be blowing smoke out my ass.
But assuming I’m right, then the same holds true for a good habit. Eating nutritionally or exercising properly and regularly is not necessarily fun right away. But stick with it. Do it, and do it right for 30 days and see what happens. I’ve read that doing something regularly for 30 days is what it takes to form a habit. Besides, if you’re not completely satisfied after 30 days, you can always give up. But at that point you have so much invested in the process. It’s self reinforcing. Tricky, ain’t it?
Read. Read. Read. Inform Yourself
I know, its 2010. People hate reading. We have TV and youtube. Somebody will just tell us what we should do. I call Bullshit. Pretty much anybody on TV is trying to sell you something. They have a vested interest in pushing some angle. And the “big boys” have flashy graphics, research departments and great writers. They can make anything sound good and believable. As for the economic hobby I mentioned above? I stopped watching CNBC over 9 months ago. The drivel and nonsense about financial news coming out of them is unbearable.
As for health and fitness, the same is true. TV will tell you all about pills, machines, programs and doo-dads that will get you that flat tummy with as little as 10 minutes of work three times a week. Sure. Sounds about right.
I myself prefer blogs. The true beauty of the internet. Not attention span deficient twitter, but blogs. Real articles, with real information. Pages and pages of stuff to read, ponder and act on in whatever way you see fit. Not some prepackaged, 15 second blurb produced by an ad agency masquerading as “news” or “research”. Sure, it takes time to read and learn, and more importantly to determine if a blogger is worth reading/referencing. But, if you’re relying on someone else to spoon feed you what you need to do, then I submit you’ve lost already.
So trust the text over the TV. As that former bastion of wisdom and sanity, Diane Chambers once said:
“The written word supersedes the spoken word, especially if it is spoken by a goof”
Side note, to CNBC: I decided you’re all goofs, so I’ve gone elsewhere for my financial information.
Try, Measure, Evaluate, Tinker
To continually improve anything, you have to practice and try new things. Plateaus will be hit in anything in life. Amount of weigh lost, muscle gained, proficiency at piano playing or your high score on Bejewelled.
Continually adjust what you do, but give it time to see if it’s made a difference. Many people don’t get to where they want to go in a straight line. Just like that old airplane analogy. My Google-Fu let me down, so I don’t have a definitive link, maybe it’s a myth. But the analogy is that an airplane is off course something like 98% of the time. But continual, small adjustments get it to where it’s supposed to go. Well, unless its piloted by these buffoons.
So try new things. A lot. But make the changes small enough and long enough so you can see if it’s helping you go in the right direction.
Half an Hour vs. Rest of Day
“I don’t have time to exercise” is probably the most common excuse. I agree, it’s hard. I have a job, a wife, kids and other interests. But I work out during my lunch break. That gives me about 60 minutes to get to the gym, change, workout, shower and get back to work. I can walk to the gym, but still, that gives me about 30-35 minutes of actual time to work out. That’s enough. I’ve tailored my routine to fit in that time. When I do weights, I don’t stop.
I’m not one of those “cool” guys that does a set of bench presses, and then sits on the bench for 2 minutes pondering the mysteries of life before doing another set. I’m one of those idiots running around like a chicken with his head cut off. I’ll do a set of bench presses, then run over to the leg machine, then do some ab work, get a sip of water and repeat the process. After 30 minutes I’m breathing like I just came off the treadmill, and I’m out of there.
Oh, and from my reading, I’ve learned that muscle burns more calories. All things being equal, the more muscle you have, the more calories you’ll burn while “just standing there”. If you run for 30 minutes you’ll likely burn more calories than if you did weights for 30 minutes. But later that day, the weight lifter is still burning more calories. That is a simplified explanation, but I believe it works.
My workouts may only be about 30 minutes long, and of course they are important. But you know what, it’s what happens in the other 23 and a half hours of each day that is more important. The continual calorie burn and proper eating is what really torches the body fat, as my man LL likes to say.
Speaking of men and the things they have said, I’ve always liked this gem from Charles Dickens:
“Annual income twenty pounds, annual expenditure nineteen pounds nineteen and six, result happiness. Annual income twenty pounds, annual expenditure twenty pounds ought and six, result misery.”
While I really wish that every politician had that quote tattooed backwards on their forehead, so they’d see it in the mirror every day, it works equally well with weight loss. Calories in less than calories out, result happiness. Calories in more than calories out, result misery. Educate yourself on how to make the former happen easier in your daily routine. (And yeah, the calories in/out calculation isn’t necessarily always true, but if you eat right and exercise, initially it’s a good goal.)
Proactive, Not Reactive
And as I’m nearing the end of this essay, (really, I am, just a little bit more to go, you can do it) I feel the need to take a pot shot at the economic mess we’re in, but its relative to the story.
Our health care system is sucking lots of money out of the economy, and out of each of us in taxes. You always hear: “we need to spend more money on healthcare”, “wait times for everything are horrendous”, etc. And I’m talking about Canada, of course. As I type this, the US and their current Presidential puppet are in the throes of ramming a 2200 page health care bill down people’s throats. And at one point, the Democrats had announced they were seriously considering to use the “Deem and Pass Strategy”, and effectively bypassing a proper congressional vote. Ya gotta love it when the elected officials feel right at home pissing on their Constitution.
But I digress, as I am often wont to do.
More money for healthcare? Where is it supposed to come from? Looking in the future, what I see is a crapload more “old” people (you’ve all heard of the boomer generation, right)? Do “old” people need more medical attention or less? Do “old” people work and make big incomes that can be taxed so that more money can be spent on healthcare? What I see in the future is a lot more healthcare needed for a much smaller base of taxable people. The math doesn’t add up.
So what if today we diverted some of that precious “health care funding” to effectively nailing home the message that a healthy nutrition/lifestyle can reduce future healthcare issues, which in the long run would save you lots of time, hassle and money? Will never happen, politicians are only reactive, rarely proactive. Who complains (read: votes and lobbies) more? Sick, old, retired people with all the time in the world to bitch and complain, or young quasi-healthy people working their asses off to support themselves, their family and government largesse?
This topic makes me think back to when my wife worked as a resident in a hospital (yes, she’s a health care professional, and I realize I’m bashing the industry). Many days I’d be waiting outside the hospital to pick her up at the end of the day. And you know what I saw EVERY, F#$%ING day? A nice group of people, many of them in their Johnny shirts, lots hooked up to an IV of sorts and some in wheelchairs. Seems normal for a hospital, no? So what was special about this particular group? They were all smoking. Your tax dollars at work, folks.
Personally, I’m not counting on there being much quality healthcare available in a decade or so. Math doesn’t lie. Sure, even with a healthy lifestyle I could end up in a hospital or worse for any number of reasons. But I want to reduce that probability as much as I can.
Last Point, I Promise
The contest awards were handed out just a couple hours ago. I didn’t win. I was disappointed, for a few minutes. Would’ve been nice to win some cash. But the disappointment passed rather quickly. Yesterday I had already stated my next fitness goals in a quasi-public fashion. I posted them as a picture album on my facebook profile. I now have some self induced motivation to hit my goals. Expending energy thinking about the contest results is a moo point, that energy will be better spent on the future.
A couple of the people who knew I was in this body transformation contest asked me “what are you going to do after?”. At first, I didn’t have a great answer, and I started wondering what I’d do. But, as I neared the end of the contest my mindset had changed, along with my body.
There shouldn’t be an “after”, it should be “always”. Perhaps not as extreme. But if you start thinking about “after”, eventually, you’ll just end up like “before”.