That's right-- it arrived. So I ended up working all day on Thursday and Friday (as in 7:30-Midnight). Thus, I ended up skipping the long trail jog on Saturday in order to sleep in. BUT, I got the treadmill set up today in the late morning and tried it out.
In summary, I liked it. Initially, I pulled a 10k (6.2 miles) jog. The treadmill has a small built-in t.v. So, I hooked it up to a DVD player and was watching a movie. That made it go pretty quickly. I took a few hours break. Then I came back and did another 3 miles. Now, those numbers include warm-up and cool downs. But, I figure I at least got about 8.5 miles in today.
I think the treadmill is gonna work out just fine.
Saturday, February 20, 2010
Saturday, February 13, 2010
8-Mile Part Deux
Fatty reached the 8-mile mark today outside on the Sandy nature trails. This is a new distance outdoors. 10 miles is the eventual Saturday goal. This time my 8 miles was not downhill on the treadmill at the gym.
Oh, and the nap later... that was awesome too. :)
Oh, and the nap later... that was awesome too. :)
Friday, February 12, 2010
Coping with no gym membership
I don't pay for a gym membership.. But I've had one for almost two years. The long and short is that I got it free through work. However, that is coming to an end. So now what? It's winter and I have kids, so I can't just jog outside.
After some research, a cost-benefit analysis, and a discussion with my penny-pinching wife, I ordered a treadmill from Costco.
I already have a nice weight set in the garage. The only thing I need a gym for is a treadmill and a stairmaster. I use a stairmaster once a week for cardio crosstraining. If you take a gym membership plus gym childcare costs (which I do currently pay for) and add the ability of my wife to use the same, you pay for a good treadmill in less than 2 years. As is happens, I just got to my 70+ pounds lost in the last 2 years ish (1 year 7.5 months). I figure it'll take another year or two to really get to where I want to be.
Having the treadmill means no packing kids back and forth, no transit time/costs to and from the gym, and no chance of my machine being taken at peak times.
Most people don't end up using their equipment much. But, that's because they buy it hoping that they will start using it. I have a year and a half of good habits that say that that treadmill is gonna get worked.
And now, I'm off to the gym to use that stairmaster for perhaps the last time. In the future, I'll be doing walks at 12% incline on my new treadmill instead. Works for me.
After some research, a cost-benefit analysis, and a discussion with my penny-pinching wife, I ordered a treadmill from Costco.
I already have a nice weight set in the garage. The only thing I need a gym for is a treadmill and a stairmaster. I use a stairmaster once a week for cardio crosstraining. If you take a gym membership plus gym childcare costs (which I do currently pay for) and add the ability of my wife to use the same, you pay for a good treadmill in less than 2 years. As is happens, I just got to my 70+ pounds lost in the last 2 years ish (1 year 7.5 months). I figure it'll take another year or two to really get to where I want to be.
Having the treadmill means no packing kids back and forth, no transit time/costs to and from the gym, and no chance of my machine being taken at peak times.
Most people don't end up using their equipment much. But, that's because they buy it hoping that they will start using it. I have a year and a half of good habits that say that that treadmill is gonna get worked.
And now, I'm off to the gym to use that stairmaster for perhaps the last time. In the future, I'll be doing walks at 12% incline on my new treadmill instead. Works for me.
Wednesday, February 10, 2010
Why I don't lift weights much
In short, it's a waste of my time. Now, let me unpack that a bit. So many people don't seem to understand this much.
When you are losing weight (fat), you HAVE to be at a caloric deficit. That means you are taking in (eating) fewer calories than your body is burning in a given period. In other words, your body needs X amount of calories. You are giving it less than X. Therefore, it has to break down tissue in your body to get the rest. Tada- weight loss. It's actually REALLY simple.
Now, in order to build muscle you HAVE to be at a caloric surplus. That means you are taking in (eating) more calories than your body is burning in a given period. In other words, your body needs X amount of calories. You are giving it more than X. Therefore, it has to create new tissue in your body to deal with the rest. Tada- weight gain. Now, assuming you are lifting weights and stimulating your muscles, that extra tissue will largely be muscle mass.
Anyone see why you really can't gain muscle and lose fat at the same time? They are basically mutually exclusive. It's quite simple.
Now there ARE arguments for lifting weights during a period you are trying to lose weight:
1. Weightlifting burns calories (helping toward that deficit).
2. Building muscle helps you burn more calories even when you are not exercising because muscle burns more calories than fat all the time just to sustain itself. So it increases your metabolism.
3. Losing weight can mean you lose muscle too. Lifting helps prevent muscle loss.
My responses to these arguments:
1. Yes, but good cardio burns a lot more in any extended session.
2. Yes, but you aren't building muscle if you are working on a caloric deficit.
3. Yes, but not if you generally keep your weight loss slow (around 2 lbs a week) and keep the protein intake up. If your caloric deficit gets too large, your body will take other tissues out to make up for it. Think muscle andbone. Now, if you are past 35 or so, it may make more sense to lift in order to prevent muscle loss. You will normally lose some over time if you don't use it as you age. However, I'm 29.. So, this doesn't apply to me yet.
Right now I'm trying to both lose fat AND increase my jogging/running ability. That means lots of cardio. I don't have a million hours to be in the gym. So, the most efficient way to accomplish these goals is to do plenty of cardio and eat sensibly. So, exactly what I've been doing. Sweet.
The above is the rule. Here are a couple exceptions:
1. When you first begin to lift weights, you gain some muscle as your body adapts. But, if you remain in a caloric deficit, you will stop building quickly. Maybe a couple weeks, if you are lucky.
2. Lifting weights, even when trying to lose weight, WILL increase your strength for a while too. However, you are not building muscle. You are training what you already have to be better. You'll continue to lift heavier weights for a while. That increase in strength is a result of muscles getting used to exercises, being more efficient in supplying themselves with energy, and the strengthening of tendons and connective tissues. Still, this strength gain will plateau relatively soon. Your gains will level out because you have no new tissue to work with.
3. You can cycle weight loss and muscle gain. Say week to week or month to month you switch modes. It'll work. However, it'll be way inefficient. One at a time makes much more sense.
Finally, I am NOT anti-weightlifting. That would be ridiculous. However, for me and my current goals, it is literally a waste of time. When I get down to a reasonable amount of body fat, you better believe I'll be switching things up and hitting the weights. But, that'll be a year or something from now. So in the near future, you will not be reading about "Liftin' With Fatty". :)
When you are losing weight (fat), you HAVE to be at a caloric deficit. That means you are taking in (eating) fewer calories than your body is burning in a given period. In other words, your body needs X amount of calories. You are giving it less than X. Therefore, it has to break down tissue in your body to get the rest. Tada- weight loss. It's actually REALLY simple.
Now, in order to build muscle you HAVE to be at a caloric surplus. That means you are taking in (eating) more calories than your body is burning in a given period. In other words, your body needs X amount of calories. You are giving it more than X. Therefore, it has to create new tissue in your body to deal with the rest. Tada- weight gain. Now, assuming you are lifting weights and stimulating your muscles, that extra tissue will largely be muscle mass.
Anyone see why you really can't gain muscle and lose fat at the same time? They are basically mutually exclusive. It's quite simple.
Now there ARE arguments for lifting weights during a period you are trying to lose weight:
1. Weightlifting burns calories (helping toward that deficit).
2. Building muscle helps you burn more calories even when you are not exercising because muscle burns more calories than fat all the time just to sustain itself. So it increases your metabolism.
3. Losing weight can mean you lose muscle too. Lifting helps prevent muscle loss.
My responses to these arguments:
1. Yes, but good cardio burns a lot more in any extended session.
2. Yes, but you aren't building muscle if you are working on a caloric deficit.
3. Yes, but not if you generally keep your weight loss slow (around 2 lbs a week) and keep the protein intake up. If your caloric deficit gets too large, your body will take other tissues out to make up for it. Think muscle and
Right now I'm trying to both lose fat AND increase my jogging/running ability. That means lots of cardio. I don't have a million hours to be in the gym. So, the most efficient way to accomplish these goals is to do plenty of cardio and eat sensibly. So, exactly what I've been doing. Sweet.
The above is the rule. Here are a couple exceptions:
1. When you first begin to lift weights, you gain some muscle as your body adapts. But, if you remain in a caloric deficit, you will stop building quickly. Maybe a couple weeks, if you are lucky.
2. Lifting weights, even when trying to lose weight, WILL increase your strength for a while too. However, you are not building muscle. You are training what you already have to be better. You'll continue to lift heavier weights for a while. That increase in strength is a result of muscles getting used to exercises, being more efficient in supplying themselves with energy, and the strengthening of tendons and connective tissues. Still, this strength gain will plateau relatively soon. Your gains will level out because you have no new tissue to work with.
3. You can cycle weight loss and muscle gain. Say week to week or month to month you switch modes. It'll work. However, it'll be way inefficient. One at a time makes much more sense.
Finally, I am NOT anti-weightlifting. That would be ridiculous. However, for me and my current goals, it is literally a waste of time. When I get down to a reasonable amount of body fat, you better believe I'll be switching things up and hitting the weights. But, that'll be a year or something from now. So in the near future, you will not be reading about "Liftin' With Fatty". :)
Monday, February 8, 2010
The Mother of All Relays
Well, I chose my legs for Hood to Coast on Saturday. I have legs #7, 19, and 31. Supposedly that's the 7th in difficulty (out of 12) and it carried a total mileage of 15.54. I'm pumped to know what I'm doing so that I can train more specifically.
Today I replicated my first leg on a treadmill at the gym. I planned out the elevation gains at the corresponding distances in order to get a feel for it. It worked out pretty well. The route is 5.65 miles with some hills. It's classified as "hard". I did the route at an average of around 5.3 mph. That's over 11 minutes. Once you throw in hills, that flat-pace you've been working on goes out the window... So, I'll continue to replicate it on the treadmill and do some hill work to increase my pace. Also, this leg is only a dozen miles from my house. I'm sure I'll get several practice runs on it before August.
My second leg is the tough one. In the first 2.5 miles, you gain 100 feet in elevation, then lose 200, and then gain back those 200. The remainder of the 5.89 mile total is a loss of 150 feet of elevation and then a gain of around 225 feet. It's classified "Very Hard". That'll take some prep to survive. Luckily the final leg isn't too bad and only about 4 miles.
Perhaps worth mentioning: I did 7.5 miles on the Sandy trails on Saturday. Also, according to the church biggest loser competition, I lost 3.2 pounds and am down to 268 flat. Interesting. I really didn't watch the calories as closely last week. Plus, I took an extra day off at the gym. It's possible I'm not eating enough. I think to be on track for 2 lbs a week I'm supposed to be eating around 3500 calories. Not exactly a strict diet. :)
Weight loss tip: If you eat too little, your body will compensate my lowering your BMR (base metabolic rate). In other words, during those 23+ hours a day you are not exercising, your body will conserve energy and burn less calories because it thinks it's beginning to starve. Weight loss can stall big time this way. Hence, by actually increasing calories you can lose more fat. It's a weird deal, but it's true. This seems to be what happened to me in the last two weeks. I've eaten a little more and my rate of loss has increased. 3.2 pounds is a little high. I don't want to lose more than that in a week for sure.
By the way, this BMR starvation adjustment is another reason why it's really difficult to lose more than around 2 lbs a week of fat. Your body will resist losing more, at least from fat. I may have even lost some muscle last week. Yuck. However, I'm heavy enough that 3 pounds of mostly lard is possible. Does that mean it pays to be a fatty? Well, not in the overall. Believe me.
Today I replicated my first leg on a treadmill at the gym. I planned out the elevation gains at the corresponding distances in order to get a feel for it. It worked out pretty well. The route is 5.65 miles with some hills. It's classified as "hard". I did the route at an average of around 5.3 mph. That's over 11 minutes. Once you throw in hills, that flat-pace you've been working on goes out the window... So, I'll continue to replicate it on the treadmill and do some hill work to increase my pace. Also, this leg is only a dozen miles from my house. I'm sure I'll get several practice runs on it before August.
My second leg is the tough one. In the first 2.5 miles, you gain 100 feet in elevation, then lose 200, and then gain back those 200. The remainder of the 5.89 mile total is a loss of 150 feet of elevation and then a gain of around 225 feet. It's classified "Very Hard". That'll take some prep to survive. Luckily the final leg isn't too bad and only about 4 miles.
Perhaps worth mentioning: I did 7.5 miles on the Sandy trails on Saturday. Also, according to the church biggest loser competition, I lost 3.2 pounds and am down to 268 flat. Interesting. I really didn't watch the calories as closely last week. Plus, I took an extra day off at the gym. It's possible I'm not eating enough. I think to be on track for 2 lbs a week I'm supposed to be eating around 3500 calories. Not exactly a strict diet. :)
Weight loss tip: If you eat too little, your body will compensate my lowering your BMR (base metabolic rate). In other words, during those 23+ hours a day you are not exercising, your body will conserve energy and burn less calories because it thinks it's beginning to starve. Weight loss can stall big time this way. Hence, by actually increasing calories you can lose more fat. It's a weird deal, but it's true. This seems to be what happened to me in the last two weeks. I've eaten a little more and my rate of loss has increased. 3.2 pounds is a little high. I don't want to lose more than that in a week for sure.
By the way, this BMR starvation adjustment is another reason why it's really difficult to lose more than around 2 lbs a week of fat. Your body will resist losing more, at least from fat. I may have even lost some muscle last week. Yuck. However, I'm heavy enough that 3 pounds of mostly lard is possible. Does that mean it pays to be a fatty? Well, not in the overall. Believe me.
Monday, February 1, 2010
Official February 1st Results and Measurements
When the alarm went off this morning, I was in measurement mode. Here's what I got:
Resting heart rate: 53
Weight: 271.8 (without shoes)
Body Fat %: 28.44
-Fat weight: 77.31 lbs
-Lean weight: 194.49 (muscle, bones, tendons, etc..)
Total mileage logged in the month of January: 111.3 miles
Total monthly fat loss: 5.4 pounds
Total monthly lean mass change: +0.32 (GOOD! I want this to stay the same or increase)
Total monthly body fat % change: -1.68%
GOAL CHECK: (from 12/1/09)
1.) Lose 35 pounds of fat
Down nearly 10 pounds of fat since the first of December. I may exceed this goal- bonus.
2.) Get to a consistent pace of 9:45 a mile or better
I'm down about 25 seconds on my pace in the last month. If I continue that progress, I may exceed this goal also.
3.) Be able to run 6 miles at the 9:45 pace twice twice a day.
This goal will be the most difficult to attain. I have acheived the 6+ mile distance with no problem. I think I'm on track here.
Time Left to acheive goals: 6.5 months.
Resting heart rate: 53
Weight: 271.8 (without shoes)
Body Fat %: 28.44
-Fat weight: 77.31 lbs
-Lean weight: 194.49 (muscle, bones, tendons, etc..)
Total mileage logged in the month of January: 111.3 miles
Total monthly fat loss: 5.4 pounds
Total monthly lean mass change: +0.32 (GOOD! I want this to stay the same or increase)
Total monthly body fat % change: -1.68%
GOAL CHECK: (from 12/1/09)
1.) Lose 35 pounds of fat
Down nearly 10 pounds of fat since the first of December. I may exceed this goal- bonus.
2.) Get to a consistent pace of 9:45 a mile or better
I'm down about 25 seconds on my pace in the last month. If I continue that progress, I may exceed this goal also.
3.) Be able to run 6 miles at the 9:45 pace twice twice a day.
This goal will be the most difficult to attain. I have acheived the 6+ mile distance with no problem. I think I'm on track here.
Time Left to acheive goals: 6.5 months.
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