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Some early observations from my weight loss journey
Posted on 5/6/18 at 8:09 am
Posted on 5/6/18 at 8:09 am
So I'm trying to lose a good amount of body fat and due to a couple years of neglect and muscle atrophy I decided that it was important for me to get back into weight training to build a foundation for long term success. For people that need to lose a significant amount of weight (50+) like myself it can be easy to obsess about the number on the scale and it can be discouraging if you don't see the results you would like.
With this in mind I decided to take some body measurements and get a scale that reads body fat % as additional ways to track progress.
That being said I officially started on 3-28. I've maintained a fairly strict diet and have been lifting 4 times a week and doing some short HIIT sessions. With previous attempts during this time frame it would not be uncommon for me to quickly drop as much as 12-15 lbs.
As of today I'm only down 5.5 lbs since I started. Which is decent steady progress but certainly underwhelming all things considered. That being said despite only being down that small amount I'm down a full 4 inches in the waist and have been steadily improving my strength.
I'm convinced it will probably take me a full year to get the transformation I'm going for. Had I not taken these measurements and only obsessed about the weight on the scale I'm not convinced I'd have the mental toughness to keep going.
If you are in a similar situation I'd advise you do likewise. And trust the process. It doesn't have to happen fast but it's worth it.
With this in mind I decided to take some body measurements and get a scale that reads body fat % as additional ways to track progress.
That being said I officially started on 3-28. I've maintained a fairly strict diet and have been lifting 4 times a week and doing some short HIIT sessions. With previous attempts during this time frame it would not be uncommon for me to quickly drop as much as 12-15 lbs.
As of today I'm only down 5.5 lbs since I started. Which is decent steady progress but certainly underwhelming all things considered. That being said despite only being down that small amount I'm down a full 4 inches in the waist and have been steadily improving my strength.
I'm convinced it will probably take me a full year to get the transformation I'm going for. Had I not taken these measurements and only obsessed about the weight on the scale I'm not convinced I'd have the mental toughness to keep going.
If you are in a similar situation I'd advise you do likewise. And trust the process. It doesn't have to happen fast but it's worth it.
5
Posted on 5/6/18 at 8:26 am to Powerman
would rather lose 4inches.. than 20lbs ANYDAY
Posted on 5/6/18 at 8:29 am to oleyeller
Honestly it usually takes me about 20 lbs to just get down 2 inches. I'm pretty shocked to be honest.
Posted on 5/6/18 at 8:47 am to Powerman
quote:
I'm convinced it will probably take me a full year to get the transformation I'm going for. Had I not taken these measurements and only obsessed about the weight on the scale I'm not convinced I'd have the mental toughness to keep going.
I've a good friend who is working on losing 75+ pounds. She was doing a great job and about two months into it did her BMI and wanted to cry and quit. I'm no dietitian, but I showed her there are sites to measure body fat which is a better representation IMO than BMI.
She's back on track now that every few weeks she sees that body fat percentage fall. Her goal is to run the Crescent City Classic with me next year, and I think she's gonna make it.
Posted on 5/6/18 at 8:50 am to ibldprplgld
That's awesome. I'm not convinced my body fat readings on the scale are very reliable. Glad I took some measurements
Posted on 5/6/18 at 9:49 am to Powerman
Four inches in five weeks is incredible progress. You are on the right track, gauge success on the mirror not the scale. Congratulations and keep it up! Also there is a ton of research on the benefits of strength training and HIIT for fat burning and raising base metabolic rate vs just steady state cardio, so your routine is right on point as well. Great job all around!
Posted on 5/6/18 at 10:18 am to LSUTiger1026
I'm not sure if it's the actual waist measurement. I just took the measurement at belly button level which bye a rough eye test looks to be the thickest part of my torso
Still a long way to go
Still a long way to go
Posted on 5/6/18 at 1:55 pm to Powerman
I was a college athlete, went to law school and got sedentary and gained 40 lb. The thing that always helped me the most when I was losing it was finding the parts of the process I liked the most.
I do a lot of powerlifting/strongman training. Not because it's objectively better, but because it's more motivational for me. I can more easily be consistently motivated with a goal of lifting heavy weights. More normal lifting programs don't really do it for me.
Good luck in your process. If I could give any tip it would be falling in love with the process more than the result.
I do a lot of powerlifting/strongman training. Not because it's objectively better, but because it's more motivational for me. I can more easily be consistently motivated with a goal of lifting heavy weights. More normal lifting programs don't really do it for me.
Good luck in your process. If I could give any tip it would be falling in love with the process more than the result.
Posted on 5/6/18 at 2:43 pm to Powerman
Great job and keep it up! No doubt it’s a ton of hard work but you will be better for it! Congrats!
Posted on 5/6/18 at 3:24 pm to Rep520
quote:
If I could give any tip it would be falling in love with the process more than the result.
Without a doubt good advice. I don't have a lot to do since I'm working out of town at the moment so the gym is something I really look forward to.
Ironically I was having this conversation with a friend the other day and when the weight wasn't budging I said I was just going to be patient and trust the process. The Nick Saban method if you will.
I'm sure I'll eventually try some tweaks to my program but the main thing is consistency.
Posted on 5/7/18 at 7:22 pm to Powerman
Look to see if there is a place to get a DEXA scan near where you live. It is a very detailed analysis of Bodyfat, bone density and muscle mass. Get a package of 6 and go get one every two months. It is amazing how the scale can really screw someone up into either quitting due to despair or cutting calories to the detrimant of body composition. You will have great peace of mind knowing for sure how you are doing. You are probably recomping more than you even know.
Posted on 5/7/18 at 8:38 pm to Farkwad
Looks like they have one at Old Dominion University
For some reason I thought it would be a lot more expensive. Sounds like a good idea.
For some reason I thought it would be a lot more expensive. Sounds like a good idea.
Posted on 5/7/18 at 9:11 pm to Powerman
It really is extremely easy to get discouraged by lack of movement on the scale. I'm finding that the mental aspect of dieting is much, much easier for me if I weigh less often. I was weighing every day, taking weekly avweahes. But I was getting impatient.. every 2 weeks is helping me stay patient.
Measuring is for sure extremely important also, especially when you are weight training.
As for training, yes do whatever you like most. CrossFit has been great for me.. the social aspect and just having fun can't be understated
Measuring is for sure extremely important also, especially when you are weight training.
As for training, yes do whatever you like most. CrossFit has been great for me.. the social aspect and just having fun can't be understated
This post was edited on 5/7/18 at 9:13 pm
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