Today is the fourth update of my goal to to return to race weight by April 13th. I am in a "sort of" competition with my brother-in-law Mike to reach our mutual goal of 169 pounds. See my first blog for details on where we started. I think you will see we both tackle weight loss in a completely different way. The goal of this series of posts is to show how a couple of average guys get back to their goal race weight.
Week Four Summary and Results:
This is the first week this year that I felt fairly close to normal. I have been sick and on/off antibiotics since December 18th. Crazy! I am still congested but I finally got rid of the constant malaise and lack of energy that has been killing my workouts. I had a strong week with 2 really good runs (long run and track).
On the diet front I also had a good week. I have started drinking tea during the day which seems to be suppressing my appetite and has replaced some of my need for daytime snacking. I am drinking decaffeinated tea, mostly green tea and classic black tea. I now drink at least two cups of tea a day. I would recommend giving it a try if you haven't done so in the past. Especially during these cold winter days, sipping a warm cup of tea fills you up and can have less caffeine than a cup of coffee.
I also did a good job at reducing portions and did not eat out this week. On the negative side I did go out for drinks 3x for meetings which added unnecessary calories. I ended up losing 2 pounds this week! About time! I look forward to building on this past week and start catching up to Mike!
Monday- ran 8.5 miles
Tuesday- biked 40 minutes on trainer
Wednesday- ran 5.7 miles
Friday- ran 6 miles (30 min of it was track workout)
Saturday- Ran 4.15 miles easy
Totals: ran 24.35 miles and biked 40 minutes on trainer
Starting weight: 189 Jan 27th weigh-in: 185.5 YTD loss (26 days): 3.5 lbs
Week Four Summary and Results:
I used to eat 100% of the time for enjoyment. Every bite of every meal was to satisfy my taste buds; overwhelming them with rich, salty, fatty, sweet foods. Eating was a constant search to find food that tasted better than the last meal. One year later, I have learned that eating is more of a survival mechanism, the fuel that your body needs to survive day to day. Fat is simply a storage mechanism your body uses to store calories for the day it has no food. So when I was overeating, my body simply stored the extra calories for that rainy day, waiting patiently to serve a purpose.
I have found if you eat for survival you tend to look at food differently. You end up choosing foods that are high in nutrition and not refined. Refining food concentrates calories, so you get more out of the same bite of food. Food, in its natural state, is almost impossible to consume in quantities that would cause weight gain. You see bread is NOT a food in its natural state, whole grain oatmeal is. Olive oil is NOT a food in its natural state, raw olives are.
Now do I think it is wrong to eat for enjoyment? Absolutely not. That is what happened last week, the night before the weigh-in I ate for celebration. I went out and had a great time with family and friends. Eating right has to have some component of eating for enjoyment and celebrating life, but remember, "its not a party if it happens every night..." 176.8. Looks like 6 pounds this week, but it is actually 3 pounds a week for the last two.
Sunday- 90 minutes elliptical
Monday- 1 hour yoga + 80 minute spin class
Tuesday- 1 hour yoga + 75 minutes swimming
Wednesday- 1 hour yoga
Thursday- 1 hour yoga + 60 minutes bike trainer
Friday- 1 hour rock climbing
Saturday- 1 hour yoga + 1 hour elliptical
Totals: 5 hrs yoga + 2.33 hrs cycling + 2.5 hrs elliptical + 75 mins swimming
Starting weight: 192.5 Jan 27th weigh-in: 176.8 YTD loss (26 days): 15.7 lbs
Week Four Recap:
Although I had a decent week losing 2 pounds Mike is totally kicking my butt. The real difference is I am taking a balanced approach and haven't been real serious about my diet until this week. Mike is a very extreme person and has no middle ground. Since the beginning of the year he has either been juice fasting or eating only vegetables. In 26 days he has lost 15.7 pounds! How can I compete with that? Hopefully now that I have turned the corner on my illness I can start to catch up. I don't think there is anyway he can continue this extreme dieting. I am hoping I can lose another 2-3 pounds next week and start to narrow the gap. Of course if he continues to lose 6 pounds a week I am all done.
Next Update February 3rd!