Follow Along As I Get Back In Shape
It’s been a while since I’ve updated this blog. I can’t believe that I started this site over 4 years ago now. Believe it or not, this site is seen by something like 600 people every single day! I’ve let a huge resource and a massive source of accountability completely go to waste. Oh well… No better time than now to jump back in to it.
I’ve actually become somewhat fanatical about health again recently. So why not get this blog up and running again and let everyone else share my journey.
This post will act as a bit of an intro to what my goals are and my next few posts will dive in deeper as to the exact action steps that I’m taking to achieve my goals.
My current stats:
202 lbs – as of today 7/11/2011 (Free slurpee day but I’ll resist!)
Right Bicep – 14.5″
Left Bicep – 14″
Waistline – 39″
Hips – 40″
Right Thigh – 21″
Left Thigh – 21″
So that’s where I stand right now. I’m going on vacation in New Zealand in October. My goal is to get down to 180 lbs and about a 35″ waistline by October 1st. I figured that publicly announcing this on a blog that gets seen by 600 people a day should be pretty good motivation to make it happen.
My current diet follows the 4 hour body diet from Tim Ferriss’s latest book (future post to come about this diet).
My current workout routine consists of mostly kettlebell workouts and cardio. I’m trying to shrink right now. After my vacation, I’ll put my focus heavily on muscle building.
That’s where I stand right now. Please sure your thoughts, comments, and encouragement in the comments section below.
Weight Loss: “Watch Your Thoughts”
Do you have a desire to improve the quality of life you lead? Do you really want to look and feel better than what you are or you were ever before? The answer would most likely be yes from every person.
Now the point is this that why aren’t you getting what you want? Let’s glance at some of the reasons. Negative thoughts, beliefs, feelings and ideas, ineffective coping skills while dealing with problems, self-defeating behaviors, lack of self-love and forgiveness, ignorance of better ways to achieve your goal, obsessive-compulsive addictions and thoughts.
The main problem is self-defeating cycle. This common cycle of being “good” at sticking to a sensible eating plan and being “bad” when you slip is very frustrating. But when it comes to our favorite food, our self-defeating attitude weakens. Lots of psychologists make out that behavior modification strategies rather than diets can help us break this self-defeating cycle and make it as everlasting lifestyle changes.
What is behavior modification?
It starts with a change in self-talk and thought which then helps us change our attitudes about our eating, our bodies and our weight which ultimately helps us changing our behavior. In language of weight loss, our behavior will be reflected by how we feel inside. When we feel good about ourselves, we start loving our self; we can’t help but be attractive to others. This is the ultimate objective—to feel better about ourselves inside, so that our body and personality will reflect confidence and light to others.
How to win the weight management battle?
When it comes to weight loss, many people are searching for the rapid fixes and the fad diets to come back with their weight problems, when in reality these are the programs that are hindering their weight loss in the long run. To win this weight management battle you need to understand the dynamics of the relationship you have with food. There is always a right and a wrong way to do a thing. Do the right things you will get great results. This battle can be easily won by using the correct knowledge and correct tools.
Stop Dieting:
Do not skip meals. Eating normally throughout the day will stimulate your metabolism. To lose weight, you should eat, or it will result in slowing the rate of metabolism. Skipping meals can decrease your metabolism.
Watch your thoughts:
Do you think “I will never lose weight” or “I feel fat”? Watch for thoughts that are negative or are not supportive of your goals. Realize that “fat” is not a feeling. Try to exactly make out the emotion that you are having that may be driving your need to eat, overeat, or suffer from low self-esteem. Our thoughts show the way to our actions, so if we can stop our hopeless and self-critical thoughts, we can modify behavior more readily, with more enthusiasm and get what we want.
What Is The Swine Flu?
Novel influenza A (H1N1), a new flu virus of swine origin was first detected in Mexico in March and then in United States in April, 2009. The first swine flu patient in the United States was confirmed by laboratory testing at CDC on April 15, 2009 and second on April 17, 2009. It was quickly determined that the virus was contagious and was spreading from person-to-person. To better coordinate the public health response, on April 22, 2009 CDC (Centrer for Disease Control and Prevention) activated its Emergency Operations Center. On April 26, 2009, the US Government declared a public health emergency.
Swine Flu spreads in the similar way that regular seasonal influenza viruses spread. It spreads mainly through the coughs and sneezes of people who are suffering from swine flu. This flu is affecting mostly older children and young adults.
According to CDC, each one of 50 US states and the District of Columbia and Puerto Rico, now reports the confirmed cases of swine flu. According to the CDC, by June 1, 2009 more than 10,000 total cases have been confirmed. But confirmed cases are considered to represent only about one-twentieth the actual numbers of cases. Considering that a calculation brings the estimated total to more than 200,000 cases nationwide. Even though the swine flu brings mild symptoms, 17 deaths in the US have been linked to the H1N1 virus.
Current state of Swine flu….
At this time, most people who have become ill with novel H1N1 in the US have recovered without requiring medical treatment and have experienced typical flu symptoms.
CDC is observing the situation carefully, to support the public health response and to collect information about this virus and its characteristics. The chase for a vaccine is well in progress, with the hope of having such a vaccine available before flu season starts in the US this fall.
According to a 10th June ’09 report published in New York Times, the virus is now widespread in the United States and continues to spread globally. The W.H.O. has recommended in opposition to attempts to contain it, arguing that it has already spread too widely. According to health officials, the number of new cases is declining in Mexico.
As the virus has continued to spread without causing large numbers of deaths or even hospitalizations, many experts have been questioning whether the new strain of flu is deadlier than normal seasonal flu.
The Benefits of Sunscreen & Long-Term Effects
Many people assume dry skin shows the way to wrinkles and if we apply moisturizers, we can prevent them. Too bad that’s not true! Research shows 90% of wrinkles are caused by the sun’s UVA light and damage from sun is the number one cause of premature aging in women and men.
Do you know that even at low-level exposures, UVA light breaks down collagen, which causes wrinkles? Fortunately we have options for sun protection. These are SPF moisturizers, basic sunscreens or tinted moisturizers.
What are Sunscreens?
Sunscreen is a pharmaceutical product designed to protect skin from the sun’s harmful ultraviolet radiation (UVR). These products contain a physical blocker (zinc oxide or titanium dioxide) which protects the skin from UVB (UVR which can cause sunburn) and UVA (UVR which damages the skin with more long-term effects, such as premature skin aging). Even though its effectiveness does depend on the amount of physical blocker in the product, they typically have a SPF (sun protection factor) of 30+. The best quality sunscreen will have 6% or more zinc oxide and/or titanium dioxide.
Sunscreens are made with 17 active ingredients. These ingredients come into two categories: absorbers (which create a chemical reaction to absorb UVR) and reflectors (which are physical barriers that reflect or block UV rays away from the skin). The majority sunscreens have a mixture of absorbers and/or reflectors. They are available in creams, mousses, lotions and moisturizers.
Benefits of sunscreen
Sunscreen lotions are extremely safe and effective. When worn daily, sunscreens help to minimize the harmful effects of UVB and UVA on DNA. They also help shield important proteins like collagen, elastin, and keratin, which keep skin smooth and firm. Some daily moisturizers now include zinc oxide or titanium dioxide as these ingredients are well known to help stop or even reverse some signs of aging.
Sunscreen lotions may be quite effective in preventing all kinds of skin cancers, including squamous cell skin cancers and its precursors, as well as melanoma, the most deadly form of skin cancer.
The long-term effects of not using sunscreen
When you don’t use sunscreen lotions, your skin have no sun protection and you are exposed to ultraviolet radiation (UVR). Whether from the sun or tanning beds, you invite skin damage, skin cancer, immune suppression, and cataracts. The increase in the number of diagnosed cases of these problems is primarily the result of our lifestyle choices as well as environmental carelessness, such as ozone depletion.
Given this knowledge, which is backed by decades of scientific studies, you can and should take measures to protect yourself by following these steps:
- Avoid unprotected UVR exposure at any time but particularly between 10:00 AM and 4:00 PM which are the hours of peak ultraviolet radiation
- Wear sun protective clothing, including a long-sleeve shirt, a hat with a three-inch brim and sunglasses.
- Apply sunscreen with a SPF of 30 or higher to all unprotected skin 15-20 minutes before exposure and reapply it every two hours while exposed.
Techniques For Better Sleep
Does trouble falling asleep, or tossing and turning in the middle of the night describe you? How about waking too early or finding yourself dull in the morning?
… Don’t you worry as you are not alone: millions of people fight problems of falling and staying asleep.
By improving your daytime habits and generating a better sleep environment, you can set the stage for good sleep. Making a good bedtime routine or avoiding common pitfalls by making simple changes can bring you consistently better sleep. Here are some techniques:
- You should exercise during the daytime. Regular exercise is not only good for health, but it also makes it easier to fall asleep and sleep better. If you don’t like exercising, go for a 15 minutes walk before you go to sleep.
- Some people can take a short nap and still sleep well at night. But, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, don’t take long naps (over 30 minutes) during the day.
- Digestion takes away a tremendous portion of our available energy. What you eat makes a tremendous difference in how much energy you have and how much you need to sleep at night. The easiest foods to digest are fruits and vegetables. Include fruits, vegetables and nuts in your diet to improve your digestion system. Also avoid heavy fatty meals late at night. Fatty food takes a very long time to digest and takes up lots of our available energy.
- You might be shocked to know that caffeine can cause sleep problems even up to ten to twelve hours after drinking it. Don’t drink coffee, tea or any other stimulants within 6 hours of bed time.
- Before going to sleep do not watch TV in the bed. Read a book, take a bath… do something relaxing or tire yourself.
- Do not drink much of liquids before sleep; it may result in frequent bathroom trips throughout the night.
- There should be fresh air in the room (open the windows or get an air refresher).
- If you can, maintain the room temperature. Most people sleep best in a slightly cooler room.
- Do not eat at least two hours before going to bed.
- Avoid the things that may cause worry or anxiety. Try to make the time before sleep a time of peace and quiet.
- Avoid the intake of alcohol, it may make you fall asleep faster but it reduces your overall sleep quality.
- Try to maintain a regular bedtime schedule, including weekends.
- Relaxing techniques like meditation before sleep can also be very helpful.
Start following these simple tips and within one or two weeks you will feel how your sleep starts improving.
