Don’t do anything today that might keep you from running tomorrow. | |
— John “The Penguin” Bingham | |
From his book: “No Need For Speed“ | |
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On This Day In: | |
2021 | And Yet I Still Pray |
I’m Still Listening To It | |
2020 | What Am I Missing? |
If Only | |
2019 | For Most #IncompetentDonald Followers |
2018 | I Dare You |
2017 | To Republicans Who Choose Party Over Country |
2016 | All About Control |
2015 | Liberty Is Extravagant |
2014 | Always Remember To Reach |
Have You Registered To Vote Yet? | |
2013 | Ripples From The Water’s Edge |
Because I Was Alone | |
2012 | POI vs Reality |
Dear And Sacred | |
2011 | Chilled Again |
Archive for the ‘Running’ Category
Or The Day After
Posted in Health, Philosophy, Quotes, Running, tagged John "The Penguin" Bingham, No Need For Speed, Philosophy, Quotes, Running, The Penguin, Today, Tomorrow on May 18, 2022| 2 Comments »
Starting Over (Again)
Posted in Health, Philosophy, Quotes, Running, Walking, tagged Health, John Bingham, No Need For Speed, Philosophy, Quotes, Running, The Penguin, Walking on May 5, 2022| Leave a Comment »
Each of us can maintain an effort level of about half our maximum perceived effort almost indefinitely, regardless of what that perceived effort level is. We may not be able to maintain it continuously, but with a few exceptions, most of us can move our bodies at about half of our perceived maximum for as long as we want. | |
— John “The Penguin” Bingham | |
From his book: “No Need For Speed“ | |
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On This Day In: | |
2021 | Allowing For Compromise |
Whoa-whoa | |
2020 | Why #LyingDonald Hurts The US |
2019 | Blow Between Your Ears |
2018 | Thinking Ahead |
2017 | I’d Like To Try |
2016 | Or Blog (And Bound) |
2015 | Welcome The Virtuous |
2014 | Closing The Gap? |
2013 | On Parenting |
2012 | What Knowledge Is |
2011 | The Indefinite Accumulation Of Property |
7 Done, 12 Down
Posted in Diets, Health, Juice/Blend Fasting, Running, Workouts, tagged Blending Fast, Crunches, Curls, Dieting, Health, Inversion Machines, Joe Cross, Juice Fasting, Niko Niko Pace, Pull-ups, Push-Ups, Swamp Juice, Workouts on January 2, 2022| Leave a Comment »
Caution: This is a long post. If you are bored about other people’s diets – stop here and come back some other day (LoL)… You have been warned! | |
I am a borderline compulsive acquirer / hoarder. Books, DVDs, CDs, clothes / shoes and now guitars (LoL!). Way back in December, my wife was observing my closet and said I REALLY need to get rid of some of my clothes. (She offered to help.) I have a large number of items which were bought for work (shirts, pants, ties, etc.) which I don’t have a need for – and many of which haven’t fit for some time. This is because I have been yo-yoing in weight for soooo many years. | |
Anyway, I told her I’d begin going through my stuff and getting rid of things – mainly items I’ve been keeping because they are slightly damaged and I could then wear them for dirty work around the house before tossing them. Well, I accumulated them faster than I’ve worked, so I’ve now got a stack buried in the back of my closet… | |
Since that conversation, I’ve tossed several pairs of shoes and about a half dozen old shirts (which has surprised and pleased the wife!). Because they are too worn or damaged, the items have not been suitable for donating to charity. | |
As an addendum, I said anything I can’t fit into by my next birthday (end of March), she can toss or donate. She was very pleased by this offer… (She is not the hoarder I am.) | |
So, on the Monday after Christmas I started my latest “juice / blend” fast and scaled up my workouts to start losing some pounds. My weigh-in was 374lbs. Today / this morning, my weigh-in was 362lbs. Basically, at the end of seven days of not chewing, I’m down 12lbs. | |
Juicing / Blending: | |
First off, this is NOT a traditional / “strict” juicing “fast” as defined by Joe Cross or any number of doctors. Over the last eight to ten years, I’ve been on multiple strict vegetable juice fasts. They all worked for rapid weight loss. None of them were useful as lifestyle options. For the last five years (or so), I’ve been trying alternate day fasting and intermittent timed fasting. My success with these fasts have been much more limited. Mostly because I’ve not been strict enough (portion control) in my eating periods. | |
So, what am I doing? One 16oz fruit blend in the morning and the same for lunch. I then have a much larger (34 to 64ozs) vegetable blend for dinner. I also have a couple of mugs of tea (green or herbal) during the day. Occasionally, I will have a bottle of warm water with a couple of tablespoons of lemon concentrate in the evening. Whenever I do this, I keep a smaller bottle to swish in my mouth after drinking from the larger bottle. This reduces acidic exposure for my teeth. | |
The “typical” vegetable blend is: spinach, broccoli, cucumber, onion, celery, bananas, carrot juice and enough fruit juice to make the roughage into what I affectionately call “swamp juice”. Yes, I do have a “real” juicer machine. Yes, I have used it in the past. Yes, it is much better at making “juice”. The problem I have is / are two-fold: 1) I think tossing the roughage is a terrible waste of nutrients, and, 2) juicing on its own does not produce enough body waste (“poop”) – in me, anyway. This second “problem” means I would have to relieve myself with either a oral laxative or a suppository – neither of which are thrilling options. | |
Technically then, I’m NOT “juicing” at all. I’m just not chewing. Does this matter? If you want to do a strict juice / health fast, I believe it does. If you are not that bothered (like me), then the answer is “nope, not in the least”. The weight loss is not as quick my way, but I’m also okay with that. | |
My longest strict “juice” fast was 30 days and I lost 30 to 40 lbs. I’ve done this type (length) of fast four times in my life and it is cleansing. It’s just not sustainable and I’m not convinced it’s healthy (due to yo-yoing). I’ve also done much shorter (7, 10, 14 and 20 days) juice fasts – mostly in the last ten years. My longest fast was alternating juice with blend days and I went forty-two days and lost 72lbs. This fast was documented on my blog a few years back. | |
I haven’t decided how long this session will go, but I seriously doubt I’ll be doing it until the end of March. At the moment, I’m thinking ten days and then switch to alternating days with stricter portion control on my eating days. But, I’ll just have to see how it goes… | |
I case you’re interested – I am feeling terrific in myself, but I tire quickly (after 3 – 5 minutes of “light / continuous” exertion). | |
Workouts: | |
There are two universal dieting platitudes: you can’t spot lose; and, you can’t outwork a bad diet… I don’t believe the first. I firmly believe the second. | |
A couple of months ago (12 Oct 2021), I began working out daily with the idea of of completing a “30-day / 100 push-up per day challenge” and then building a complete body workout which I could continue more or less indefinitely. | |
I started with presses. I did 100 presses with 40lbs on a standard 20lbs bar (60lbs total). I had a number of bad weather days, so I began doing inclined push-ups instead. In a standard (from the floor) pushup, you are lifting about 60% of your body weight; an inclined push-up at two-feet is about 40% of your body weight. In my case, this would be 220lbs and 145lbs respectively. Obviously, there is a BIG difference between 40lbs and 145lbs (let alone 220lbs), so instead of a single set of 100, I did 10 sets of 10 repetitions. I am now doing 5 sets of 20 repetitions. I am hoping to move from inclined to floor, but I will have to drop back to 10 (or maybe even 5) reps – so many more sets. | |
After a while, I added pull-downs (straight, curls and inclined). Initially with 40lbs and then I upped the weight to 43lbs. I do 100 pull-downs (via cables), then 50 curls, then 100 inclined pull-downs, and I finish with a second set of 50 curls. This is a total of 300 pull-down motions (reps). The number of reps was chosen to provide equivalence between 100 push-ups (at 145lbs) and 300 pull-downs (at 43lbs). At some point, I hope to be able to do a hanging pull-up, but that’s way in the future (LoL). | |
As of the start of the juicing, I’ve added “Niko Niko” (smile) pace jogging and crunches. Niko Niko is what I used to call “slogging”: slow, ass jogging, but the Japanese name sounds so much nicer (LoL). Once around my block is .4 miles. I do three laps: 1.25 miles (according to my FitBit). | |
For the crunches, I do five sets of sixty for 300 hundred reps in total. Because I have lower back (a pinched nerve) issues, I do them balancing on a fitball rather than from the floor. | |
I also spend about 5 – 10 minutes on my inversion stand after completing my workout. If my back is hurting, I’ll do a shorter hang mixed in-between the sets of crunches. | |
So, (at long last) that’s it for now… Thanks to any readers who’ve made it this far. I will be posting about this at least through the end of March, but (mercifully for you and me) it won’t be every day as I’ve done in the past. If anyone has any questions, please add a comment to one of the posts and I’ll try to answer as best I can… | |
Please remember: I am NOT a doctor and nothing on this blog should be taken as medical advice. Consult with your personal doctor before beginning ANY diet or exercise program. | |
“Live long and prosper!“ | |
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On This Day In: | |
2021 | More New Year’s Exercises |
7 Done, 12 Down | |
2021 | Another Public Service Message |
Greetin’ The Sun | |
2020 | From The Mountains To The Shores |
2019 | Watering The Trees And Seeds |
1221 | |
2018 | Take Care Of Me… |
2017 | Make Some Difference |
2016 | Still 99% |
2015 | Adolescent Opinion |
2014 | In A Big World |
2013 | Vacancy For God |
2012 | Sweat Equity |
Try It… You’ll Like It | |
2011 | Still Incomplete |
2010 | Happy New Year – 2010 |
Frustrating Incentive
Posted in Guitar, Music, Philosophy, Quotes, Running, Sports, tagged Frustration, Improvement, John "The Penguin" Bingham, John Bingham, No Need For Speed, Philosophy, Quotes, Running, The Penguin on September 7, 2021| Leave a Comment »
Frustration is the first step toward improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. | |
— John “The Penguin” Bingham | |
From his book: “No Need For Speed“ | |
[Running is a lot like learning to play guitar. Or gaining any new skill, I suppose. — kmab] | |
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On This Day In: | |
2021 | Practically Worthless In Every Way |
It Never Was | |
Frustrating Incentive | |
2020 | You Too? |
Six Degrees | |
2019 | A Branching Stream |
Day 9: One Day At A Time | |
2018 | Pity The Nation (Part 2) |
Day 1: Redux | |
2017 | Good Blogs, Too |
2016 | My Prediction For #AmnestyDon |
2015 | Worth A Try |
2014 | I’m Feeling It |
2013 | May I Have A Little More, Please? |
2012 | Increasing Doubt |
2011 | You Can’t Touch This |
Keep Rollin’
Posted in Health, Philosophy, Quotes, Running, Workouts, tagged Drivin My Life Away -- music video, Eddie Rabbitt, Favorite Lines, Included Video, Quotes, The Mid-Night Special, YouTube on September 1, 2021| Leave a Comment »
Drivin’ My Life Away |
|
Favorite Line(s): | |
Those windshield wipers | |
Slappin’ out a tempo, | |
Keepin’ perfect rhythm | |
With the song | |
On the radio, | |
But I got to keep rollin’ | |
Ooh, | |
I’m drivin’ my life away, | |
Lookin’ for a better way for me | |
Ooh, | |
I’m drivin’ my life away, | |
Lookin’ for a sunny day | |
. | |
On This Day In: | |
2021 | Back To Paying Dues |
Keep Rollin’ | |
2020 | Diets And Lifestyle Changes |
Pay Attention | |
Just Not Sure, And That’s Okay | |
2019 | The Right Questions |
Day 3: Still Difficult | |
2018 | A Thought For Those Continuing To Support President Trump |
Day 36: Pushing On | |
2017 | Imagining Humor |
2016 | So Go On And Deal With It |
2015 | From A Letter To A Friend |
2014 | Your Part (Here) |
2013 | Complements |
2012 | Sound And Light |
2011 | Two Politicians Visit A Farm… |
2010 | Labor Day And Honorable Men |
Back To Paying Dues
Posted in Health, Philosophy, Quotes, Running, Workouts, tagged Abilities, Challenge, Dues, John Bingham, John The Penguin Bingham, Limits, No Need For Speed, Philosophy, Quotes, Running on September 1, 2021| 1 Comment »
It isn’t the shoes, socks, clothes, or even the speed that makes me a runner. It’s running. I pay my membership dues every time I lace up my running shoes. I realize that every time I challenge myself to do more, struggle to get a little faster, or face the limits of my abilities, I am a runner. | |
— John “The Penguin” Bingham | |
From his book: “No Need For Speed“ | |
. | |
On This Day In: | |
2021 | Back To Paying Dues |
Keep Rollin’ | |
2020 | Diets And Lifestyle Changes |
Pay Attention | |
Just Not Sure, And That’s Okay | |
2019 | The Right Questions |
Day 3: Still Difficult | |
2018 | A Thought For Those Continuing To Support President Trump |
Day 36: Pushing On | |
2017 | Imagining Humor |
2016 | So Go On And Deal With It |
2015 | From A Letter To A Friend |
2014 | Your Part (Here) |
2013 | Complements |
2012 | Sound And Light |
2011 | Two Politicians Visit A Farm… |
2010 | Labor Day And Honorable Men |
Dragging
Posted in Philosophy, Quotes, Running, Workouts, tagged John "The Penguin" Bingham, No Need For Speed, Philosophy, Quotes, Running, Workouts on August 4, 2021| Leave a Comment »
The days when you have to drag yourself out the door are very often the days when you will learn the most about yourself, not necessarily as a runner, but as a person. | |
— John “The Penguin” Bingham | |
From his book: “No Need For Speed“ | |
. | |
On This Day In: | |
2020 | I’m Just Being Skeptical |
Setting My Feet Upon The Road | |
2019 | We’re Eating Faster And Enjoying It Less |
2018 | Great Views |
Day 8: One At A Time | |
2017 | Trump Supporters Will Always Find An Excuse |
2016 | More Posts |
2015 | A Last Request |
2014 | It Matters |
2013 | And You Are? |
2012 | Not Too Late |
2011 | Persistence |
2009 | Health Care? |
They Are All Perfect
Posted in Health, Philosophy, Quotes, Running, Workouts, tagged Exercise, Expectations, Health, John "The Penguin" Bingham, Journey, Miles, No Need For Speed, Philosophy, Quotes, Running, Steps on July 24, 2021| Leave a Comment »
Try to keep your expectations reasonable. You’re beginning the journey of a thousand miles with a single step. Each step is important; every step counts. | |
— John “The Penguin” Bingham | |
From his book: “No Need For Speed“ | |
. | |
On This Day In: | |
2020 | Perhaps There Has Been Some Method In My Madness |
2019 | An Accidental Escape |
2018 | And I Thought It Was Just My Deodorant |
2017 | Hannity And Limbaugh |
2016 | Or He Could Just Be Lazy |
Small Hero | |
2015 | Seeking Cultured Leadership |
2014 | Examining Failure |
2013 | Driving Passion |
2012 | Cannibal, n. |
2011 | Moments Of Truth |
Why I Used To Jog At Dawn
Posted in Philosophy, Quotes, Running, tagged Breezes, Dawn, Jogging, Philosophy, Quotes, Rumi, Secrets, Sleep on December 6, 2020| Leave a Comment »
The breezes at dawn have secrets to tell you, don’t go back to sleep. | |
— Rumi | |
. | |
On This Day In: | |
2021 | And Ever |
Love Wouldn’t Lie | |
2020 | Why I Used To Jog At Dawn |
Seeing You In His Arms | |
2019 | The Most Pressing Task |
Don’t Mess With The Lady | |
2018 | Seek A Clear View |
2017 | Living With Myself |
2016 | Still Looking In Mirrors? |
2015 | Fear No Evil |
2014 | And Nothing Can Be As Tragic As… |
2013 | Your Tax Dollars At Work |
2012 | Historically Unacceptable |
2011 | Niners Are NFC West Division Champions!! |
The Essence Of Leadership | |
Repercussions For Health
Posted in Health, Quotes, Running, Science and Learning, Workouts, tagged A Magic Bullet, Aerobics, Air Force, Calisthenics, Cardiovascular Workout, Frank Hu, Harvard School of Public Health, Kenneth H. Cooper, Oklahoma, Quotes, Sports Medicine, The Science of Yoga, VO2, Weight Lifting on March 19, 2020| Leave a Comment »
Today in sports medicine and exercise physiology, peak oxygen consumption is known by the ubiquitous acronym VO2 for oxygen in its usual chemical notation, and “max” for maximum. VO2 max is accepted around the globe as the best single measure of cardiovascular fitness and aerobic power. | |
In the early days, the question was whether coaches and individuals could raise the maximum uptake so as to increase athletic performance. The answer emerged quickly: very much so. Regular aerobic training turned out to increase the size of the heart, most especially its left ventricle — the heart’s largest chamber, which pumps oxygenated blood into the arteries and body. A bigger left ventricle sent out more blood per beat and more oxygen to the tissues and muscles. Scientists sought to measure the rise. It turned out that the cardiac output of elite athletes was about twice that of untrained individuals. | |
The benefits extended to most anyone who took up vigorous exercise. In time, scientists found that three months of endurance training could raise VO2 max between 15 and 30 percent. Two years raised it as much as 50 percent. | |
The new perspective was a breakthrough. At last, after many decades of mistakes and misapprehensions, scientists had uncovered what seemed like a dependable guide to human fitness. | |
The topic was long obscure. Then Kenneth H. Cooper came along. A track star in his native Oklahoma, the physician worked for the Air Force and early in his career devised a simple test that provided a good estimate of an individual’s VO2 max. The test measure how far a person could run in twelve minutes. Cooper’s rule of thumb let the Air Force quickly assess the fitness of new recruits. Eager to popularize his insights, he invented a new word, “aerobics,” and in 1968 authored a by the same name. It drew on his years of research to show what kinds of exercise produced the best cardiovascular workout. Cooper found that such muscular activities as calisthenics and weight lifting were the least effective. Participant sports like golf and tennis came in second. And the big winners? Challenging sports like running, swimming, and cycling, as well as vigorous participant sports such as handball, squash, and basketball. His analyses caught on rapidly and helped get millions of people off their chairs and into the streets. Starting in the 1970s, jogging became fashionable. | |
The surge of activity resulted in a number of scientific inquiries that examined what aerobic exercise could do not only for athletics but health. The results were dramatic. Perhaps most important, the studies showed that aerobic exercise lowered an individual’s risk of heart attack and heart disease — the leading cause of death in the developed world. It also reduced the prevalence of diabetes, stroke, obesity, depression, dementia, osteoporosis, hypertension, gallstones, diverticulitis, and a dozen forms of cancer. Finally, it helped patients cope with all kinds of chronic health problems. Frank Hu, and epidemiologist at the Harvard School of Public Health, praised the benefits as exceptional. For general health, he called vigorous exercise “the single thing that comes close to a magic bullet.” | |
Why did it do so much good? Scientists found that forceful exercise improved the performance of virtually every tissue in the human body. For instance, it produced new capillaries in skeletal muscles, the heart, and the brain, increasing the flow of nutrients and the removal of toxins. Scientists also discovered that it raised the number of circulating red blood cells, improving the transport of oxygen. Still another repercussion centered on blood vessels. It caused their walls to produce nitric oxide, a relaxant that increases blood flow. | |
— William J. Broad | |
From his book: “The Science of Yoga“ | |
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On This Day In: | |
2019 | Chained To #45 |
2018 | Some Men Make Their Office As Small As Themselves |
2017 | Too Many |
2016 | Not Yet, Anyway |
2015 | On Pornography |
2014 | Nudge, Nudge |
2013 | The Journey Will Be Joy |
2012 | Hopeful Flights |
2011 | Irrationally Predictable |
Lawful Restraint | |
150 Day Health / Weight Update (Feb 2020)
Posted in Diets, Health, ITF, MITF, OMAD, Running, Walking, tagged 150 Day Health / Weight Update (Feb 2020), 333lbs, BMR, Diet, Feb 2020 BMR Chart, Health, Images, ITF, MITF on February 16, 2020| 2 Comments »
The following is the 5th monthly (150 days “-ish”) update on my attempt to lose weight and get healthier. As always, it’s a longer post than my “normal” daily post, so if your not “into” reading about “another person’s” diet (again!), I’ll understand if you stop here and come back another day. You’ve been warned!! Here goes… | |
(As in previous posts:) On September 16, 2019, I switched from my 18 days of “juice / blend” fasting / diet to an Intermittent Time Fasting (ITF) “Diet / Lifestyle”. My starting weight on 29 August, for the juice / blending fast was: 373lbs. My starting weight for the ITF was: 356lbs. My current weight (this morning) was: 333lbs. Based on these “initial” numbers, I’ve lost 40lbs from the end of August, 23lbs from the start of the ITF and gained 15lbs in the last 30 days. [Note: I have made a “determination” that my home scale is 30lbs light vis-a-vis the digital scales used at my doctor’s office. Because of this, as of 1 February 2020, I have begun adding 30lbs to my weight on my home scale. This means my “true” 29 August starting weight was closer to 403lbs than to 373lbs. It also means my starting ITF weight was closer to 386lbs, not 356lbs. My weight 30 days ago was 318lbs… Adding 30lbs to that would make it 348lbs. Today’s adjusted weight of 333lbs, means I’ve lost 15lbs in the last 30 days and not the 15lb gain indicated in the sentence prior to this “note”. I know… I know. This is all confusing (and frustrating).] | |
The observant among you may (again) notice in the above chart I had three(3) days where my calories-in significantly exceeded my calories-out… This is, however, back where I was before the X-mas season / holidays. In the first three months, I was blowing my calories about once per week, and it looks like I’m back in that area again. Remember, it’s not a diet, per se, as much as it’s a lifestyle, so I’m happy to have been able to lose weight while eating and (still) not working out. The plan, of course, is to start working out again… | |
In prior months, I spent a paragraph describing my calories in and out and my BMR and the differences between starting, last month and the current month’s BMR. With the “adjustment” to weight, it doesn’t make any sense to continue that discussion this month. I may resume it next month. The only thing which needs reporting is the 2,307 calories / day. That plus 500 calories-out is my daily goal to achieve a weight loss of 1lb / wk. | |
Anyway, the chart below shows I still have a calorie deficit of over 1,000 calories per day. That times seven(7) days is 7,000 calories. Divided by 3,500 calories (1 pound of human body fat) equals to 2 pounds of loss per week. My actual weight loss over the last month is 15lbs. Divided by four(4) is 3.75lbs per week. Over the last 2 weeks I’ve lost 7lbs (3.5lbs per week) and over the last month (as mentioned above) 15lbs (2.5lbs per week). I would like to mention that at least once a month I have a one-day gain of 7-10lbs and this month I’ve had several such occurrences. I initially believed this was water weight, but I’ve not been able to “prove” this, so I only record it as happening. I will add one day I bumped my scale and it registered a jump of 10lbs (350lbs) from the prior day (340lbs). The following day, it was back where it was (340lbs). My other theory was a correlation with the passing of kidney stone (grains), but (this month) I haven’t had any issues with this (grains) which lined up with the weight bounces. The vagaries of analog scales I guess… | |
The goal of my long-term weight loss is (remains) to drop 1.5 to 2 pounds per week. In theory, this will prevent the two worst parts of extreme weight loss: a permanent (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity). It looks like I’m continuing my promising start from the first few months. (The addition / adjustment of +30lbs is clearly visible on the chart.) | |
Equally important: how does it feel? Still so-so. As stated last month, I was very good in November and December in my daily jogging. I haven’t been “good” since. Yesterday was actually my first day back at jogging (5K == 3.15 miles). I seem to be losing my chest and shoulder muscles and retaining – if not increasing – my stomach fat. My shirts “feel” looser, but they don’t really look looser. It’s hard psychologically to see the scale go down, but not see a bigger drop in clothes and photos. I continue to have a nagging feeling I’m losing muscle and bone density instead of body fat. My “reason” (as opposed to my excuse) for not jogging has been a mini-flare-up in my AFib. I reported it to my cardiologist and he ordered a monitor for me. I’ve been wearing it for a week now. I’ve not been feeling ANY palpitations, so I’m starting back up on the jogging to see if that shows anything on the monitor. Unfortunately, it’s a “black-box”. So, even if it shows something, I won’t know about it (the issue) until after I return it (the monitor), they read it and then they send the report to my doctor. I am still walking my dog 30-to-60 minutes a day six or seven days a week – which is better than nothing. | |
Obviously, I’m making no progress on my secondary goals (which remain) going forward: to smooth out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day. If there is a silver lining to my cloud, it’s that I (still) didn’t have a single OMAD opportunity when I over-stuffed myself to the point of feeling sick, as I did in my first month of the MITF. I guess you can say I am improving there, too. Slowly, slowly… (Full disclosure: I got pretty close on Super Bowl Sunday.) | |
A final observation (again, pretty much the same as the last two months): although it is theoretically “impossible” to spot lose weight (or spot gain weight), I seem to be losing “size” in areas which correspond to my activity. My waist is not shrinking much, but my legs, ankles, shoulders and forearms “feel” like they are getting smaller to me. I was feeling discouraged, so I tried on some pants… I can now fit in my 48in waist jeans. They are comfortable on the legs and butt, but while buttoning easily, they remain snug on the waist. I could wear them, but I’d rather feel comfortable everywhere. This is down from my 54in waist pants / jeans of last year. This bucked me up a bit, but I look at my 48’s, 46’s, 44’s, etc. in my closet and just have to shake my head. Slowly, slowly… | |
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On This Day In: | |
2019 | Sunlight Stream |
2018 | Wars Without Taxes |
2017 | Multiplication And Division |
2016 | I Went To The Woods… |
2015 | I’ve Got To Run |
2014 | Which Is It? |
2013 | Making You Stronger |
2012 | Sick Of Being Sick |
Greater Than Power | |
2011 | Clear, Specific And Measurable |
2010 | The Runner’s High |
Into The Dark… | |
120 Day Health / Weight Update (Jan 2020)
Posted in ADF, Diets, Health, ITF, MITF, OMAD, Running, Workouts, tagged 120 Day Health / Weight Update (Jan 2020), BMR, Calories, Charts, Diet, Health, ITF, Jan 2020 BMR Chart, Jogging, MITF, Morning Weight: 318lbs, OMAD, Urgent Care, Weight Loss on January 16 2020 on January 16, 2020| Leave a Comment »
The following is the 4th monthly (120 days) update on my attempt to lose weight and get healthier. Again, it’s a longer post than my “normal” daily post, so if your not “into” reading about “another person’s” diet (again!), I’ll understand if you stop here and come back another day. You’ve been warned!! Here goes… | |
(As in previous posts:) On September 16, 2019, I switched from my 18 days of “juice / blend” fasting / diet to an Intermittent Time Fasting (ITF) “Diet / Lifestyle”. My starting weight on 29 August, for the juice / blending fast was: 373lbs. My starting weight for the ITF was: 356lbs. My current weight (this morning) was: 318lbs. Basically, I’ve lost 55lbs from the end of August, 38lbs from the start of the ITF and 11lbs in the last 30 days. | |
The observant among you may (again) notice in the above chart I had seven(7) days where my calories-in exceeded my calories-out… This is double (per month) than I did in each of the first two months, so definitely off the wagon for the X-mas season / holidays. In the first three months, I was blowing my calories about once per week. This month it was almost twice and it wasn’t “based” on my “one-meal-all-you-can-eat” day. Again, it’s not a diet, per se, as much as it’s a lifestyle, so I’m happy to have been able to lose weight while eating and not working out. It seems, sometimes “life” just happens and I go with it. | |
As mentioned in my prior monthly updates, when I switched to the ITF, I also began using my FitBit (FB) to begin tracking my food and gauging my calories-in versus my calories-out. I’m not sure why, but the FB has set my calories-out “objective” at 3,800. The on-line BMR calculator I use said my initial BMR was roughly 2,370 calories. At my current weight (318lbs), my BMR is 2,239 – about 50 fewer calories lower / less than the prior month and 130 from the starting calories. This means I have to burn an additional measure of 1,550 calories during my waking hours to reach the FB objective. In any case, FB is showing my daily calories out for the last 30 days at 3,940 (about 230 calories less than prior month). By this reckoning, I am exceeding the FB calories (3,800) by 140 per day and my BMR by almost 1,700. Multiply this by 7 days in a week and we get 11,900 – which works out to about 3.4lbs per week of weight loss. My actual weight loss for the last 30 days is about 11lbs. Divided by 30 days and multiplied by 7 days is 2.57lbs per week of “actual” loss. So, the FitBit is either scoring my calories-out to high or I’m not inputting the calories-in correctly. I feel I am diligent about the input, but I may be underestimating the portions and therefore the difference still isn’t as great as the charts suggest. It is also still possible the difference is in both cals-in and cals-out. Finally, it may just be my body is not burning the calories at the “normal” rate (meaning my calories burned is lower than the heart beat is suggesting it should be because of my AFib). Basically, I’m saying the actual weight loss is about 1 pound less than what would be predicted by the FitBit calories burned… (Still, 11lbs in a month is pretty good!) | |
Anyway, the chart below shows I still have a calorie deficit of about 1,000 calories per day. That times seven(7) days is 7,000 calories. Divided by 3,500 calories (1 pound of human body fat) equals to 2 pounds of loss per week. My actual weight loss over the last eight weeks is 20lbs. Divided by nine(9) is 2.22lbs per week. This is roughly the same average weight loss per week as recorded at the end of four and eight weeks. Over the last 2 weeks I’ve lost 7lbs (3.5lbs per week) and over the last month (as mentioned above) 11lbs (2.5lbs per week). Again, the numbers are more reflective of weight fluctuation (gain and loss) due to the holidays than from progressive weight loss due to MITF. | |
The goal of my long-term weight loss is (remains) to drop 1.5 to 2 pounds per week. In theory, this will prevent the two worst parts of extreme weight loss: a permanent (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity). It looks like I’m continuing my promising start from the first two months. | |
Equally important: how does it feel? So-so. I was very good in November and December in my daily jogging. I haven’t been very good since my 90-day update. Sometimes life got in the way and sometimes (most times), I was just “tired” (lazy). Is it noticeable? Yes. I’m not getting “fatter” in my normal areas (legs and hips), but I do seem to be getting a “little” bigger there. More importantly, I seem to be losing my chest and shoulder muscles and retaining – if not increasing – my stomach fat. My shirts “feel” looser, but they don’t really look looser. It’s hard psychologically to see the scale go down, but not see a bigger drop in clothes and photos. I have a nagging feeling I’m losing muscle and bone density instead of body fat. | |
Obviously, I’ve made no progress on my secondary goals (which remain): I am still working on my secondary goals going forward – smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day. If there is a silver lining to my cloud, it’s that I didn’t have a single OMAD opportunity when I over-stuffed myself to the point of feeling sick, as I did in my first month of the MITF. So, I am improving there, too. Slowly, slowly… | |
A final observation (again, pretty much the same as last month): although it is theoretically “impossible” to spot lose weight (or spot gain weight), I seem to be losing “size” in areas which correspond to my activity. My waist is not shrinking much, but my legs, ankles, shoulders and forearms “feel” like they are getting smaller to me. It’s not that big a deal, except it would be nice to imagine I was losing fat around my internal organs and not just legs and shoulders. Oh, well, time will tell… | |
PS: I went to Urgent Care for a pounding ear and then to my cardiologist about 10 days later. My weight at the Urgent Care was 30lbs heavier than my home scale on the day. Between that visit and the Cardiologist visit I lost 5lbs on my home scale. At the cardiologist’s office, I had lost 5lbs from the Urgent Care, but it was still 30lbs heavier than my home scale on the day. The bottom line is my home scale is probably 30lbs too light and I am 348lbs and not 318lbs. While this is mentally hard to take, it means my home scale is consistently incorrect and therefore reliable for showing weight loss (and gain), even when it isn’t showing my “medical” weight. | |
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On This Day In: | |
2022 | What Do You See? |
2021 | Lite It Up |
Some Day | |
2020 | No Answers Yet |
120 Day Health / Weight Update (Jan 2020) | |
2019 | Stationary Target |
2018 | And Firmly |
2017 | Nearer My Goal To Thee |
2016 | Relatively Simple Actions |
2015 | And Yet, You Did |
2014 | Difficult Learning |
2013 | Four Things To do |
2012 | When I Was Young… |
Emergence | |
90 Day Health / Weight Update (Dec 2019)
Posted in Diets, Health, ITF, OMAD, Pictures, Running, Walking, tagged 17m 59s Pace, 90 Day Health / Weight Update (Dec 2019), AFib, Calories, Charts, Diet, Health, ITF, Jogging, Morning Weight: 329lbs., OMAD, Slogging, Weight Loss on December 16, 2019| Leave a Comment »
The following is the monthly update on my attempt to lose weight and get healthier. It’s a longer post than my “normal” daily post, so if your not “into” reading about “another person’s” diet (again!), I’ll understand if you stop here and come back another day. You’ve been warned!! Here goes… | |
(As in previous posts:) On September 16, 2019, I switched from my 18 days of “juice / blend” fasting / diet to an Intermittent Time Fasting (ITF) “Diet / Lifestyle”. My starting weight on 29 August, for the juice / blending fast was: 373lbs. My starting weight for the ITF was: 356lbs. My current weight (this morning) was: 329lbs. Basically, I’ve lost 44lbs from the end of August, 27lbs from the start of the ITF and 11lbs in the last 30 days. | |
The observant among you may (again) notice in the above chart I had three(3) days where my calories-in exceeded my calories-out… This is one less (per month) than I did in the first two months, so slightly better. Still, essentially it’s demonstrating that about every other “all-you-can-eat / anything-you-want” day, I blow my caloric allowance. I’m on a three day cycle, so this means about once a week I lose it. Interestingly, it’s not necessarily on the OMAD that I blow the calorie balance. It seems, sometimes “life” just happens and I go with it. | |
As mentioned in my prior monthly updates, when I switched to the ITF, I also began using my FitBit (FB) to begin tracking my food and gauging my calories-in versus my calories-out. I’m not sure why, but the FB has set my calories-out “objective” at 3,800. The on-line BMR calculator I use said my initial BMR was roughly 2,370 calories. At my current weight (329lbs), my BMR is 2,289 – (again) about 40 fewer calories lower / less than the prior month and 80 from the starting calories. This means I have to burn an additional measure of 1,510 calories during my waking hours to reach the FB objective. In any case, FB is showing my daily calories out for the last 30 days at 4,167 (about 200 calories less than prior month). By this reckoning, I am exceeding the FB calories (3,800) by 367 per day and my BMR by almost 1,800. Multiply this by 7 days in a week and we get 12,579 – which works out to about 3.5lbs per week of weight loss. My actual weight loss for the last 30 days is about 11lbs. Divided by 30 days and multiplied by 7 days is 2.57lbs per week of “actual” loss. So, the FitBit is either scoring my calories-out to high or I’m not inputting the calories-in correctly. I am diligent about the input, but I may be underestimating the portions and therefore the difference isn’t as great as the charts suggest. It is also possible the difference is in both cals-in and cals-out. Finally, it may just be my body is not burning the calories at the “normal” rate (meaning my calories burned is lower than the heart beat is suggesting it should be because of my AFib). | |
Anyway, the chart below shows I still have a calorie deficit of about 1,000 calories per day (for the last 2 weeks in Dec.). That times seven(7) days is 7,000 calories. Divided by 3,500 calories (1 pound of human body fat) equals to 2 pounds of loss per week. My actual weight loss over the last eight weeks is 18lbs. Divided by eight(8) is 2.25lbs per week. This is roughly the same average weight loss per week as recorded at the end of four weeks. Over the last 2 weeks I’ve lost 3lbs (1.5lbs per week) and over the last month (as mentioned above) 11lbs (2.75lbs per week). | |
The goal of my long-term weight loss is (remains) to drop 1.5 to 2 pounds per week. In theory, this will prevent the two worst parts of extreme weight loss: a permanent (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity). It looks like I’m continuing my promising start from the first two months. | |
Equally important: how does it feel? Today I am almost done with 5 weeks (out of 6) of “slogging” (VERY slow jogging). My goal is to get to 3.2 miles per day and then begin dropping the time (slowly). I’ve been “pretty” consistent although I’ve been slipping lately (hence the “5 out of 6”). I’m mostly sticking to my goal of 3.2 miles per day, but yesterday I jogged 4.12 miles (one “extra” mile) and for the first time my overall pace was under 18 minutes at 17:59. Yes, just barely, but still under AND with the extra mile – so I’m pleased. I am planning to keep it to 3.2-ish miles per jog. This is just over 5K (3.11 miles), and now that I’m good with the distance, I still need to start to drop the times. When I (finally) get below 300lbs, I intend to add in some body weight exercises to improve my flexibility and strength. | |
As per my last two monthly reports: I am still working on my secondary goals going forward – smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day. I am still “abusing” the OMAD opportunity, but… during the last month, even though I was over my calories limit (“in” vs “out”) three times, I didn’t eat beyond feeling stuffed to the point of feeling sick on any of the three “overs”. So, I am improving there, too. Slowly, slowly… | |
A final observation: although it is theoretically “impossible” to spot lose weight (or spot gain weight), I seem to be losing “size” in areas which correspond to my activity. My waist is not shrinking much, but my legs, ankles, shoulders and forearms “feel” like they are getting smaller to me. At least my clothes feel more comfortable in those spots. As all I am doing for exercise is walking my dog and going for jogs, this makes sense, even though it contradicts all the “theory” of fat loss distribution I’ve ever read about (i.e. fat loss is supposed to be proportional across the entire body). It’s not that big a deal, except it would be nice to imagine I was losing fat around my internal organs and not just legs and shoulders. Oh, well, time will tell… | |
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On This Day In: | |
2021 | Chocolate |
Never Knowing | |
2020 | In Passing |
Look A Little Bit Closer | |
2019 | Especially Mine |
90 Day Health / Weight Update (Dec 2019) | |
2018 | And Some Never Do |
2017 | When We Know We Are Loved |
2016 | Good Acts |
2015 | Will You Be Leaving Soon? |
2014 | Just Long Enough |
2013 | R.I.P. – Tom Laughlin |
Seeking Success? | |
2012 | All Aboard |
2011 | Sail On, Sailor |
60 Day Health / Weight Update (Nov 2019)
Posted in Diets, Health, ITF, OMAD, Running, tagged Health Update, ITF, Jogging, Morning Weight: 338lbs., Nov 2019 BMR Chart, Nov 2019 Calorie Chart, OMAD, One-Meal-A-Day Fasting, Weight Update on November 16, 2019| 2 Comments »
On September 16, 2019, I switched from my 18 days of “juice / blend” fasting / diet to an Intermittent Time Fasting (ITF) “Diet / Lifestyle”. My starting weight on 29 August, for the juice / blending fast was: 373lbs. My starting weight for the ITF was: 356lbs. My current weight (this morning) was: 338lbs. Basically, I’ve lost 35lbs from the end of August and 18lbs from the start of the ITF. There is need to mention one minor qualification: after the end of the juice / blend fast, I regained 11lbs the first week – which I’ve had to re-lose under ITF. | |
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Calories Chart from last 30 days (Oct / Nov) of ITF | |
The observant among you may (again) notice in the above chart, I had four(4) days where my calories-in exceeded my calories-out… Interestingly, this is the same number of “exceeds” as the prior (first) month. Essentially it’s demonstrating that about every other “all-you-can-eat / anything-you-want” day, I blow my caloric allowance. I’m on a three day cycle, so this means about once a week I lose it. | |
When I switched to the ITF, I also began using my FitBit (FB) to begin tracking my food and gauging my calories-in versus my calories-out. I’m not sure why, but the FB has set my calories-out “objective” at 3,800. The on-line BMR calculator I use said my initial BMR was roughly 2,370 calories. At my current weight (338lbs), my BMR is 2,329 – about 40 fewer calories lower / less. This means I have to burn an additional measure of 1,470 calories during my waking hours to reach the FB objective. In any case, FB is showing my daily calories out for the last 30 days at 4,383. By this reckoning, I am exceeding the FB calories by 583 per day. Multiply this by 7 days in a week and we get 4,081 – which works out to about 1.25lbs per week of weight loss. | |
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BMR on 16 Nov 2019 at 338lbs | |
Anyway, the top chart shows I still have a calorie deficit of about 1,300 calories per day. That times seven(7) days is 9,100 calories. Divided by 3,500 calories (1 pound of human body fat) equals to 2.6 pounds of loss per week. My actual weight loss over the last eight weeks is 18lbs. Divided by eight(8) is 2.25lbs per week. This is roughly the same average weight loss per week as recorded at the end of four weeks. | |
The goal of my long-term weight loss is to drop 1.5 to 2 pounds per week. In theory, this will prevent the two worst part of extreme weight loss: a permanent (and excessive) drop in BMR (which makes it easier to regain lost weight) and a large amount of floppy / saggy skin (pure vanity). It looks like I’m continuing my promising start from the first month. IF I can keep this up, I should be under 300lbs for my 65th birthday at the end of March 2020. | |
Equally important: how does it feel? Today I am almost done with my second full week of “slogging” (VERY slow jogging). I went from week one of 2 miles per day, to week two of 2.4 miles per day. My goal is to get to 3.2 miles per day and then begin dropping the time (slowly). | |
I am still working on my secondary goals going forward: smoothing out the “calories-in” numbers and to eat more healthy on my one-meal-a-day / all-you-can-eat day. I am still “abusing” the OMAD opportunity, but… during the last month, even though I was over my calories limit, I didn’t eat beyond feeling stuffed to the point of feeling sick on any of the four “overs”. So, I am improving there, too. Slowly, slowly… | |
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On This Day In: | |
2021 | The Question Is Courage |
Never Change | |
2020 | Two Quotes Which Remind Me Of Our Lame Duck President |
Still Running | |
2019 | I’m Up For Trying |
60 Day Health / Weight Update (Nov 2019) | |
2018 | #PresidentBoneSpur |
2017 | My Staggering Confusion |
Zapped!!! | |
2016 | And Bloggers? |
2015 | Ethical Energy |
2014 | Are You Likely To Defend It? |
2013 | Might As Well |
2012 | The Long And Short Of It |
2011 | Bravery |