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Viewing by Category: Diet & Excercise / Main
January 22, 2010
The horrible conundrum of calories-out versus calories-in
One of the common misconceptions is that if you exercise hard enough and often enough, you can eat anything you want. Unless you are Michael Phelps, little could be farther from the truth. The reason for this is it's much harder to burn calories-out than it is for you to accumulate calories-in.
Here is an example of what I mean by that.
If you ate 8 Samoa's Girl Scout Cookies (my personal favorite - in my heyday of over-consumption it wasn't unheard of to nuke a box of Samoa's at one sitting), that amounts to 600 calories. You could likely accomplish eating those (8) cookies in about 5 minutes or less.
If you ran 4.56 miles (like I did this morning), that would amount to 608 calories. To burn the same amount of calories as I could consume in 5 minutes, I had to run for 41 minutes.
See where I'm going with this?
I pulled down the workout data (not all-inclusive) I've entered into MapMyRun since late April 2009:
Total Workouts: 71
Run: 34
Sports / Activities: 37
Total Distance: 195.08 mi.
Total Burned: 35,075 (kcal)
Sounds like a lot doesn't it? Almost 200 miles and just over 35,000 calories. Wow, I should be able to eat everything in sight without guilt, right?
Not so fast. Do a couple of simple calculations and you'll see the calories-out versus calories-in problem.
35,000 calories = 10 pounds of body weight = 468 Samoa's (29.25 boxes, or just over 2 boxes per month)
1 mile run = 180 calories (approximate)
1 Samoa = 75 calories = .42 miles
It isn't to hard to imagine someone eating 1-2 cookies a day on average (maybe not all Samoa's) for a year, is it? In order to offset that "small" amount, you'd have to run/jog/walk 195 miles a year in order to not gain the 10 pounds from the cookies.
Scary, isn't it?
My point isn't to scare you, or bring hopelessness to the hopeful, it is to point out the imbalanced relationship of diet and exercise as they relate to maintaining a healthy weight.
If all you care about is losing weight, or not gaining weight, it is far easier to do so with calorie control than it is to do with exercise alone. If you care about fitness in addition to weight management, your exercise rewards will be greatly amplified by making a healthy diet with calorie control as a cornerstone of your program.
For me, the simplest way is to eat 3 smaller (healthy) meals a day, and 3 100-200 calorie (healthy) snacks, which makes me less likely to have hunger drive me to poor diet choices.
To effectively manage your weight, you need to plan your meals as much as humanly possible. When you can't plan, take a moment calculate how much effort in calorie-out will be required to balance your calorie-in decision. If you aren't willing to make the effort to balance the two, skip the calories-in, or pick something healthier. Pretty simple.
Here is an example of what I mean by that.
If you ate 8 Samoa's Girl Scout Cookies (my personal favorite - in my heyday of over-consumption it wasn't unheard of to nuke a box of Samoa's at one sitting), that amounts to 600 calories. You could likely accomplish eating those (8) cookies in about 5 minutes or less.
If you ran 4.56 miles (like I did this morning), that would amount to 608 calories. To burn the same amount of calories as I could consume in 5 minutes, I had to run for 41 minutes.
See where I'm going with this?
I pulled down the workout data (not all-inclusive) I've entered into MapMyRun since late April 2009:
Total Workouts: 71
Run: 34
Sports / Activities: 37
Total Distance: 195.08 mi.
Total Burned: 35,075 (kcal)
Sounds like a lot doesn't it? Almost 200 miles and just over 35,000 calories. Wow, I should be able to eat everything in sight without guilt, right?
Not so fast. Do a couple of simple calculations and you'll see the calories-out versus calories-in problem.
35,000 calories = 10 pounds of body weight = 468 Samoa's (29.25 boxes, or just over 2 boxes per month)
1 mile run = 180 calories (approximate)
1 Samoa = 75 calories = .42 miles
It isn't to hard to imagine someone eating 1-2 cookies a day on average (maybe not all Samoa's) for a year, is it? In order to offset that "small" amount, you'd have to run/jog/walk 195 miles a year in order to not gain the 10 pounds from the cookies.
Scary, isn't it?
My point isn't to scare you, or bring hopelessness to the hopeful, it is to point out the imbalanced relationship of diet and exercise as they relate to maintaining a healthy weight.
If all you care about is losing weight, or not gaining weight, it is far easier to do so with calorie control than it is to do with exercise alone. If you care about fitness in addition to weight management, your exercise rewards will be greatly amplified by making a healthy diet with calorie control as a cornerstone of your program.
For me, the simplest way is to eat 3 smaller (healthy) meals a day, and 3 100-200 calorie (healthy) snacks, which makes me less likely to have hunger drive me to poor diet choices.
To effectively manage your weight, you need to plan your meals as much as humanly possible. When you can't plan, take a moment calculate how much effort in calorie-out will be required to balance your calorie-in decision. If you aren't willing to make the effort to balance the two, skip the calories-in, or pick something healthier. Pretty simple.
June 23, 2009 Advice for high-tech workout gear wearers...
If you regularly work out in gear made of high-tech fabric, you might want to consider picking up some Penguin Sport Wash, or Win Sport Detergent.
I figured out pretty quickly that normal detergent just doesn't get the stank out of my gear, and using fabric softener ruins the wicking ability of the fabric in relatively few washes. Penguin and Win get the smell out and do not reduce the performance or lifespan of the gear. I've got bottles of both and they each seem to work well (haven't picked my favorite yet, but Runners World prefers Penguin). Also, never wash your workout gear with your other laundry...unless you want all of your other clothes to smell like you just worked out.
I figured out pretty quickly that normal detergent just doesn't get the stank out of my gear, and using fabric softener ruins the wicking ability of the fabric in relatively few washes. Penguin and Win get the smell out and do not reduce the performance or lifespan of the gear. I've got bottles of both and they each seem to work well (haven't picked my favorite yet, but Runners World prefers Penguin). Also, never wash your workout gear with your other laundry...unless you want all of your other clothes to smell like you just worked out.
May 1, 2009 Operation Bootcamp - Camp 6 Wrap-Up
Today wrapped-up my 6th (month long) installment of Operation Bootcamp and I wanted to share my progress. 1 more camp before the big 4-0.
When I started camp in September, I weighed just south of 240 pounds at just over 20% bodyfat (acceptable) with a BMI of 28.9 (overweight). At the end of this camp, I weigh 190 at a bodyfat percentage of 12.9% (fitness/athlete) and a BMI of 24.4 (normal). So the total tally so far is around 50 pounds lost, 7.1+% bodyfat lost, and a BMI drop of 4.5 points. I've also went from 38" waist pants to a loose 34", getting close to needing 32's. I'm on my second belt, and it is almost ready to get tossed for a smaller one.
I've also been doing more runs outside of camp. Did the Sprint for Cancer 10k a couple of weeks ago (47:10) and will be doing a 5k tomorrow, the Brookhaven Bolt 5k in 2 weeks and the Peachtree Road Race 10k in July. Might be able to fit some others in between too.
For the PT test, I set a personal best on the Brookhaven Mile of 6:05. Still trying to get below six minutes, and I've got another run at it on Monday for my May PT Test. That mile is not going to beat me.
It was a great camp this month. Nice mix of vets and noobikins, and we had a big turnout every day (unlike last month). I find it much easier to bring it when there is a big group of people who are into it.
We also had another guest instructor for a day this month, Ken from Piedmont, and he was awesome. The last 2 months we've had Ben(-jammin') as our special guest, and he always brings it to camp too. I enjoy it when we have a guest instructor, because it makes me work as hard as I can to show them how great our camp is, and the quality of our instructors. They must know that Brookhaven BRINGS IT!
A new camp starts on Monday and I'm already stoked for it. Tristan will be returning to camp, and so I have a rabbit for the runs. He beat me on the mile the last time he was in camp, but I'm going to show him on Monday that there is a new sheriff in town;) May will be my last camp as a camper, as I'll begin training as an instructor in June. New challenges...
When I started camp in September, I weighed just south of 240 pounds at just over 20% bodyfat (acceptable) with a BMI of 28.9 (overweight). At the end of this camp, I weigh 190 at a bodyfat percentage of 12.9% (fitness/athlete) and a BMI of 24.4 (normal). So the total tally so far is around 50 pounds lost, 7.1+% bodyfat lost, and a BMI drop of 4.5 points. I've also went from 38" waist pants to a loose 34", getting close to needing 32's. I'm on my second belt, and it is almost ready to get tossed for a smaller one.
I've also been doing more runs outside of camp. Did the Sprint for Cancer 10k a couple of weeks ago (47:10) and will be doing a 5k tomorrow, the Brookhaven Bolt 5k in 2 weeks and the Peachtree Road Race 10k in July. Might be able to fit some others in between too.
For the PT test, I set a personal best on the Brookhaven Mile of 6:05. Still trying to get below six minutes, and I've got another run at it on Monday for my May PT Test. That mile is not going to beat me.
It was a great camp this month. Nice mix of vets and noobikins, and we had a big turnout every day (unlike last month). I find it much easier to bring it when there is a big group of people who are into it.
We also had another guest instructor for a day this month, Ken from Piedmont, and he was awesome. The last 2 months we've had Ben(-jammin') as our special guest, and he always brings it to camp too. I enjoy it when we have a guest instructor, because it makes me work as hard as I can to show them how great our camp is, and the quality of our instructors. They must know that Brookhaven BRINGS IT!
A new camp starts on Monday and I'm already stoked for it. Tristan will be returning to camp, and so I have a rabbit for the runs. He beat me on the mile the last time he was in camp, but I'm going to show him on Monday that there is a new sheriff in town;) May will be my last camp as a camper, as I'll begin training as an instructor in June. New challenges...
March 30, 2009 My exercise breakfast of champions
Part of my exercise routine is eating a power-breakfast after working out. Here is my basic breakfast:
Fage 0% Greek Yogurt (6 oz)
Calories 120
Calories from fat 0
Carbohydrates (Sugars) 9g
Protein 20g
Flax Seeds (1 tbsp)
Calories 48
Fiber 2g
Protein 2g
Bear Naked Peak Protein Granola (1/4 cup)
Calories 140
Carbohydrates (Sugars) 6g
Fiber 2g
Protein 6g
Raspberries (1/2 cup)
Calories 64
Fiber 8g
Protein 1g
Totals
Calories - 372
Fiber - 12g
Protein - 29g
I vary the fruit every couple of days with things like mango, peaches, blueberries or other berries. Typically I buy bags of frozen fruits, so that I don't have to worry about spoilage. I also vary the granola every week or so. Bear Naked makes other varieties that are similar to Peak Protein.
The calorie count is a slight bit higher than I would like for a mini-meal, but I'm willing to live with it for breakfast to get a good start. My mid-morning and mid-afternoon snacks hover around 200 calories, which more than makes up for the 72 extra I do at breakfast.
March 27, 2009 Operation Bootcamp - Camp 5 Wrap-Up
Today wrapped-up my 5th (month long) installment of Operation Bootcamp and I wanted to share my progress. 2 more camps before the big 4-0.
When I started camp in September, I weighed just south of 240 pounds at just over 20% bodyfat (acceptable) with a BMI of 28.9 (overweight). At the end of this camp, I weigh 193 at a bodyfat percentage of 13.5% (fitness/athlete) and a BMI of 24.8 (normal). So the total tally so far is about 47 pounds lost, 6.5+% bodyfat lost, and a BMI drop of 4.1 points. Even the Wii Fit has finally moved me from the overweight category to the normal category. There was just something demoralizing about Wii Fit portraying my Mii in such a portly fashion;)
For the PT test, I set a personal best on the Brookhaven Mile of 6:10. I was shooting for a 5:45, so my time was disappointing. But I've come to the conclusion that the Brookhaven Mile is a bit harder than the Briarcliff Mile. I'll just have to keep working harder and beat that mile too. The main thing is just continuing to improve.
It was kind of a weird camp for me. The group was made of of 15 vets and 1 noobikin, and we started out with a super strong first week. Didn't feel like a first week at all, based on intensity. It was much more like a 5th week, so I was stoked with the promise of a fruitful camp. But it turned out that many of the campers had attendance issues. There were a couple of people that I could count the number of times they made it for the whole month on one hand. For whatever reason, I have an easier time putting out a kick-ass effort when we have a larger group. There just seems to be more energy when there are more campers. That is not a critique of the instructor posse, because the were awesome just like they always are. Hopefully there will be more people who show up regularly in April and May. With it getting warmer, I think people will be less inclined to have a hard time getting out of a warm bed.
I plan on making some workout and dietary changes over my next 2 camps. For the last 3 camps, I haven't really been lifting weights much, so that's something I'm going to add back in. I'm taking my 3 days of 2 body parts each workout and splitting it into 6 days of 1 body part each. That will allow me to add some sets and weight to the plan, without making the sessions too long. I also plan on adding back in some protein shakes, and adjusting my meat intake to more chicken and fish and less beef and pork. That will be a hard one for me, because to me there is little better than a thick filet.
We have a week off between camps this time, and my plan is to mainly rest and recover. After 3 consecutive camps, I think my body needs to recharge. I don't feel like my body is breaking down, or anything like that, nor do I have any nagging injuries. It's just time for a little break. Then it will be back to work...
When I started camp in September, I weighed just south of 240 pounds at just over 20% bodyfat (acceptable) with a BMI of 28.9 (overweight). At the end of this camp, I weigh 193 at a bodyfat percentage of 13.5% (fitness/athlete) and a BMI of 24.8 (normal). So the total tally so far is about 47 pounds lost, 6.5+% bodyfat lost, and a BMI drop of 4.1 points. Even the Wii Fit has finally moved me from the overweight category to the normal category. There was just something demoralizing about Wii Fit portraying my Mii in such a portly fashion;)
For the PT test, I set a personal best on the Brookhaven Mile of 6:10. I was shooting for a 5:45, so my time was disappointing. But I've come to the conclusion that the Brookhaven Mile is a bit harder than the Briarcliff Mile. I'll just have to keep working harder and beat that mile too. The main thing is just continuing to improve.
It was kind of a weird camp for me. The group was made of of 15 vets and 1 noobikin, and we started out with a super strong first week. Didn't feel like a first week at all, based on intensity. It was much more like a 5th week, so I was stoked with the promise of a fruitful camp. But it turned out that many of the campers had attendance issues. There were a couple of people that I could count the number of times they made it for the whole month on one hand. For whatever reason, I have an easier time putting out a kick-ass effort when we have a larger group. There just seems to be more energy when there are more campers. That is not a critique of the instructor posse, because the were awesome just like they always are. Hopefully there will be more people who show up regularly in April and May. With it getting warmer, I think people will be less inclined to have a hard time getting out of a warm bed.
I plan on making some workout and dietary changes over my next 2 camps. For the last 3 camps, I haven't really been lifting weights much, so that's something I'm going to add back in. I'm taking my 3 days of 2 body parts each workout and splitting it into 6 days of 1 body part each. That will allow me to add some sets and weight to the plan, without making the sessions too long. I also plan on adding back in some protein shakes, and adjusting my meat intake to more chicken and fish and less beef and pork. That will be a hard one for me, because to me there is little better than a thick filet.
We have a week off between camps this time, and my plan is to mainly rest and recover. After 3 consecutive camps, I think my body needs to recharge. I don't feel like my body is breaking down, or anything like that, nor do I have any nagging injuries. It's just time for a little break. Then it will be back to work...
February 27, 2009 Why I do Operation Bootcamp - The Fat and Fit Galleries.
I just finished up my 4th (month long) installment of Operation Bootcamp and wanted to share my progress. I've got another 3 camps before my 40th birthday, so this is just a step along the way.
When I started camp in September, I weighed around 240 pounds at just over 20% bodyfat. My first PT test mile run was 9:18 and included a stretch of walking (trying not to vomit).
I did camps in September and October (took off the holidays, but still worked out), and then January and February. At the end of this camp, I weigh 195 pounds at just under 15% bodyfat. My PT test mile run today was 5:52, with no walking or barf reflex.
To put the results into perspective, I've put together a fat and fit gallery of pics so you can see for yourself. During my camps I've went from a snug 38" waist pants to 34", and have had to ditch one belt already with a second not far behind it.
"The Fat Gallery" - Notice a commom theme? Every pic included too much food or alcohol;)
"The Fit Gallery"
Here's a side-by-side of pre and post Operation Bootcamp.
When I started camp in September, I weighed around 240 pounds at just over 20% bodyfat. My first PT test mile run was 9:18 and included a stretch of walking (trying not to vomit).
I did camps in September and October (took off the holidays, but still worked out), and then January and February. At the end of this camp, I weigh 195 pounds at just under 15% bodyfat. My PT test mile run today was 5:52, with no walking or barf reflex.
To put the results into perspective, I've put together a fat and fit gallery of pics so you can see for yourself. During my camps I've went from a snug 38" waist pants to 34", and have had to ditch one belt already with a second not far behind it.
"The Fat Gallery" - Notice a commom theme? Every pic included too much food or alcohol;)
"The Fit Gallery"
Here's a side-by-side of pre and post Operation Bootcamp.
January 30, 2009 More Bootcamp advice
Reflecting on my third instance of Operation Bootcamp has given me some insight to share about how to get the most out of camp.
1) Come to camp every day. That seems terribly obvious, but it surprises me the number of people who miss workouts. In my 3 camps, I have never missed a workout where I was in the state of Georgia. That means working through pain, injuries and cold. There may be days where you don't have a great workout, but you should never skip. No excuses.
2) Live by "the book". Bring your book with you everywhere. Write down everything you consume (honestly). Bring your book to camp every day and have an instructor look at it. Accept the criticism/feedback and do better. The book is your conscience. It is the little voice that says "don't eat that" or "don't eat so much". Also, be sure to not forget the book on the weekends. That is when you need it the most.
3)Find your "rabbit". Whether you are in your first camp or your n-th camp, find a person to be your personal "rabbit" to chase. That is the person that you compete with, even if it is only inside of your own head. Your rabbit should be someone to chase, not that chases you. As you go through camps, you have to find tougher and tougher rabbits, but that's ok. If you follow that approach, eventually you'll be picking instructors as your rabbits. They will appreciate it, because it gives them a better workout too.
4)Take a (one) free day (vets). One of my goals this camp was to not take a free day (which vets are entitled to take). I quickly realized how stupid that was as a goal. The free day is important for two reasons, one it gives your body a much-needed rest (assuming you have been pushing as hard as you can), and two it will help you maintain your sanity. Living by the book is very difficult, not just for you, but for your loved ones. The free day is a chance to have that glass or two of wine, and the comfort foods you've been missing. Even if you went nuts and ate everything in site, remember that you would have to consume an extra 3500 calories to gain a single pound. On my worst free day, I've probably never eaten more than 1000 calories over what I should be.
5) Watch your shoes and gear. Part of the reason I think that I had joint pain in my first camp was because of having crappy shoes that weren't right for me. If your shoes are more than 3 months (of exercise) old, you need new ones. Be sure to get fitted. There are plenty of places that can put you through about 5 minutes of testing and find exactly the right shoe for you. It makes all the difference in the world. As for the rest of your gear, if it is cold, be sure to get cold gear that is comfortable and warm, and plan your layers. Focus on fit, whether it is for hot or cold gear, because poor fit can lead to chafe.
I'm sure I'll think of more things later...
1) Come to camp every day. That seems terribly obvious, but it surprises me the number of people who miss workouts. In my 3 camps, I have never missed a workout where I was in the state of Georgia. That means working through pain, injuries and cold. There may be days where you don't have a great workout, but you should never skip. No excuses.
2) Live by "the book". Bring your book with you everywhere. Write down everything you consume (honestly). Bring your book to camp every day and have an instructor look at it. Accept the criticism/feedback and do better. The book is your conscience. It is the little voice that says "don't eat that" or "don't eat so much". Also, be sure to not forget the book on the weekends. That is when you need it the most.
3)Find your "rabbit". Whether you are in your first camp or your n-th camp, find a person to be your personal "rabbit" to chase. That is the person that you compete with, even if it is only inside of your own head. Your rabbit should be someone to chase, not that chases you. As you go through camps, you have to find tougher and tougher rabbits, but that's ok. If you follow that approach, eventually you'll be picking instructors as your rabbits. They will appreciate it, because it gives them a better workout too.
4)Take a (one) free day (vets). One of my goals this camp was to not take a free day (which vets are entitled to take). I quickly realized how stupid that was as a goal. The free day is important for two reasons, one it gives your body a much-needed rest (assuming you have been pushing as hard as you can), and two it will help you maintain your sanity. Living by the book is very difficult, not just for you, but for your loved ones. The free day is a chance to have that glass or two of wine, and the comfort foods you've been missing. Even if you went nuts and ate everything in site, remember that you would have to consume an extra 3500 calories to gain a single pound. On my worst free day, I've probably never eaten more than 1000 calories over what I should be.
5) Watch your shoes and gear. Part of the reason I think that I had joint pain in my first camp was because of having crappy shoes that weren't right for me. If your shoes are more than 3 months (of exercise) old, you need new ones. Be sure to get fitted. There are plenty of places that can put you through about 5 minutes of testing and find exactly the right shoe for you. It makes all the difference in the world. As for the rest of your gear, if it is cold, be sure to get cold gear that is comfortable and warm, and plan your layers. Focus on fit, whether it is for hot or cold gear, because poor fit can lead to chafe.
I'm sure I'll think of more things later...
January 30, 2009 Operation Bootcamp - Camp 3 Wrap-Up
I haven't been blogging much lately, but figured I should do a post to recap my third iteration of Operation Bootcamp.
During the 2 months I was off camp for November and December I felt somewhat lost and really missed the whole experience. My workout and diet were pretty solid, except for the holidays of course, but it just isn't like being in camp.
The funny thing about my third camp is that I lost less weight than either of my first two, but I feel like I accomplished more. In camp one, I had a lot of pain in my knee and ankles, enough that it put a damper on quite a few workouts. In camp two, my knee felt better, but my ankles still plagued me. In camp three, I was joint pain free. I suppose that I can attribute that to weighing 25 pounds less than my first camp and being in better shape overall. Below is the comparison between my first camp PT test and the one we did today. One of my goals this camp was to do a sub 6-minute mile. I got close, but didn't make it. Something to motivate me for next month.
I've got 4 passes left for camp, and start again on Monday. Woohoo! My two main goals are: fab at 40 and "abs" (instead of "ab") at 40.
During the 2 months I was off camp for November and December I felt somewhat lost and really missed the whole experience. My workout and diet were pretty solid, except for the holidays of course, but it just isn't like being in camp.
The funny thing about my third camp is that I lost less weight than either of my first two, but I feel like I accomplished more. In camp one, I had a lot of pain in my knee and ankles, enough that it put a damper on quite a few workouts. In camp two, my knee felt better, but my ankles still plagued me. In camp three, I was joint pain free. I suppose that I can attribute that to weighing 25 pounds less than my first camp and being in better shape overall. Below is the comparison between my first camp PT test and the one we did today. One of my goals this camp was to do a sub 6-minute mile. I got close, but didn't make it. Something to motivate me for next month.
| PT TEST | FIRST CAMP | THIRD CAMP |
| Push-ups | 25 | 46 |
| Sit ups | 27 | 39 |
| Dips | 15 | 46 |
| Mile Run Time | 9:18 | 6:14 |
I've got 4 passes left for camp, and start again on Monday. Woohoo! My two main goals are: fab at 40 and "abs" (instead of "ab") at 40.
January 5, 2009 Back to Bootcamp
2009 is upon us, and that means the big 4-0 is almost upon me, so I decided it was time for a fitness push. I enjoyed the 2 months of Operation Bootcamp that I did near the end of 2008, so I signed up for a 3-pack of camps. Not sure if I'm going to do January, March and May, or some other configuration of that, but the goal is to be extra fit at 40. Time to trade in "ab" for "abs".
Today was the first day of camp, which means PT test. I ended up setting a personal best in the mile run of 6:55. That would be a crap time for a serious runner, but for someone like me that isn't into running, I was pretty happy about it. After the run, the vets got to try out a new workout of 10 second intervals with sprint sets intermingled in here and there. I'm sure that tomorrow will be a day of great pain and stiffness. Hurts so good...
Today was the first day of camp, which means PT test. I ended up setting a personal best in the mile run of 6:55. That would be a crap time for a serious runner, but for someone like me that isn't into running, I was pretty happy about it. After the run, the vets got to try out a new workout of 10 second intervals with sprint sets intermingled in here and there. I'm sure that tomorrow will be a day of great pain and stiffness. Hurts so good...
October 16, 2008 Bootcamp advice from vet to noobikin’s
Now that I’m halfway through my second Operation Bootcamp, I thought I’d share some advice that might help new campers. Before I started my first camp I’d been given the insight that “you get out of it what you put into it”, which is spot-on. If you attend every workout and give maximum effort, you will get great results. But there are a few more tips that I would add to maximize your results.
1) Read your bootcamp book front-to-back as many times as it takes to “get it”. Be sure to always have your book with you and meticulously log your meals, your workouts and how you are feeling. Follow the meal plan without exception. If you leave your book somewhere, make up your own log pages and write down everything like you would in your book and then transpose it to your book when you have the book back.
2) An easy to overlook part of the meal plan is keeping track of your water intake. Don’t underestimate the importance of water in recovery. It is at least equally important as the eating part of the plan.
3) Get enough rest. And by enough I mean 8 hours a night or more. With the camp workouts and homework, there are no “off days” at all, so the time to rebuild and recover is during your nightly sleep. Personally I haven’t went to bed later than 9:30 on any night before a workout, and most of the time I was in bed by 8:30. If you are working out hard enough, going to be early will not be a problem. My litmus test of getting enough rest is that I’m rested enough that I’m never woken up by the alarm clock. If you’re getting enough sleep, you will wake up on time, and before the clock goes off.
4) For “homework”, be sure to include weight training. The camp workout is very cardio-centric, and doing 2-3 weight training sessions over the weekends is a great way to maintain muscle mass.
5) Make sure that you have shoes that are in good shape, and that are fitted for your running technique. Having shoes that fit how you run will lower the chances of injury and reduce the amount of pain after longer runs. Don’t use an old or worn-out set of shoes, or you will pay the price.
6) Never quit. There will be multiple times in every workout where you’ll reach a point that the “quit voice” starts screaming at you that you can’t do it or you need to stop. Don’t listen to it. If you feel like you’re going to barf, slow down for a brief period until it subsides, but don’t stop. Pushing through barriers will make you stronger, quitting will not.
7) Don’t feel like you are the only one struggling, and don’t worry about anyone judging you for your struggles. Every camper hits the wall at one or more times in every workout. That is a given. If you think other campers are watching you and judging you, they aren’t. They are fighting their own internal battle, just as you are.
8) Be a “camper friendly” camper. Get the most out of the social element of camp. One of the best parts of bootcamp is that you’re all in it together, so make the most of that. Come to workouts early and get to know the people you are working out with and the instructors. It makes coming to camp every day much easier when you are looking forward to seeing the group and working out together. If you see someone having a hard time in the workout, give them some encouragement. Small things like that can help out far more than you might think, and it pays dividends because there will be a time they pick you up when you’re having a tough stretch.
1) Read your bootcamp book front-to-back as many times as it takes to “get it”. Be sure to always have your book with you and meticulously log your meals, your workouts and how you are feeling. Follow the meal plan without exception. If you leave your book somewhere, make up your own log pages and write down everything like you would in your book and then transpose it to your book when you have the book back.
2) An easy to overlook part of the meal plan is keeping track of your water intake. Don’t underestimate the importance of water in recovery. It is at least equally important as the eating part of the plan.
3) Get enough rest. And by enough I mean 8 hours a night or more. With the camp workouts and homework, there are no “off days” at all, so the time to rebuild and recover is during your nightly sleep. Personally I haven’t went to bed later than 9:30 on any night before a workout, and most of the time I was in bed by 8:30. If you are working out hard enough, going to be early will not be a problem. My litmus test of getting enough rest is that I’m rested enough that I’m never woken up by the alarm clock. If you’re getting enough sleep, you will wake up on time, and before the clock goes off.
4) For “homework”, be sure to include weight training. The camp workout is very cardio-centric, and doing 2-3 weight training sessions over the weekends is a great way to maintain muscle mass.
5) Make sure that you have shoes that are in good shape, and that are fitted for your running technique. Having shoes that fit how you run will lower the chances of injury and reduce the amount of pain after longer runs. Don’t use an old or worn-out set of shoes, or you will pay the price.
6) Never quit. There will be multiple times in every workout where you’ll reach a point that the “quit voice” starts screaming at you that you can’t do it or you need to stop. Don’t listen to it. If you feel like you’re going to barf, slow down for a brief period until it subsides, but don’t stop. Pushing through barriers will make you stronger, quitting will not.
7) Don’t feel like you are the only one struggling, and don’t worry about anyone judging you for your struggles. Every camper hits the wall at one or more times in every workout. That is a given. If you think other campers are watching you and judging you, they aren’t. They are fighting their own internal battle, just as you are.
8) Be a “camper friendly” camper. Get the most out of the social element of camp. One of the best parts of bootcamp is that you’re all in it together, so make the most of that. Come to workouts early and get to know the people you are working out with and the instructors. It makes coming to camp every day much easier when you are looking forward to seeing the group and working out together. If you see someone having a hard time in the workout, give them some encouragement. Small things like that can help out far more than you might think, and it pays dividends because there will be a time they pick you up when you’re having a tough stretch.
Comments 
October 3, 2008 Operation Bootcamp - Days 19-26
Finished up the fourth, and final, week of Operation Bootcamp.
Days 19, 20 and 21 were homework. My knee and ankles were hurting enough that I took it pretty easy. Did some weights on Friday, golf on Saturday and took Sunday off. We had a BBQ on Saturday, and it was challenging to skip the wine and limit portions, but I made it through. The diet part has been fairly easy for me, because I'm not a big drinker and have few serious food addictions.
Day 22 was called 5-Star General. Seem to remember it being a largely ground work based circuit with some sprints worked in.
Day 23 was called The Bullet. It was a circuit of bands, abs and sprints. I'm very much enjoying the bands work, because my normal workout is more weights oriented than OBC is.
Day 24 was The Long Run. And boy was it long. It was said that the shortest part of the route was right at 5 miles, but that doesn't count "front-to-backs" where the people at the front of the pack for too long get sent back to run a lap around the back of the pack. I had to do plenty of those and by the end it was very difficult to get back to the front. I wasn't the fastest person, but I never stopped and never walked. That was definitely a victory over the quit voice. I've never been a favorite of running, but enjoyed this one quite a bit.
Day 25 was The Crucible. It was a series of stations with different leg-related exercises. Had we not done the long run the previous day, it would have been easier. But I had some serious wooden legs going on, which made it quite challenging.
Day 26 was the P.T. Test. This is where we got to make another run at what we'd done on Day 1 to see what our improvements were. Even with my cranky knee and ankles, I was feeling optimistic about reaching my goal of cutting my run time by 10%. If my math is correct, I improved my time by about 23%. Also had improvements in all of the other exercises across the board. Kind of felt like I would have done better on push ups if we had done them prior to dips, but no biggie. If we'd done it that way, I wouldn't have done as well on dips. Below are my results of start and finish.
One of the things that I didn't pay attention to at all was my weight. I didn't weigh in before starting camp, but based on feel and fit, my guess is that I was at about 230-240. I was getting curious about what I was losing, so I checked it out on Tuesday and weighed in at 210. So that's at least 20 pounds, which is good. Weight loss wasn't a goal at all, it was more about making all of the workouts, following the meal plan and improving on the PT tests. My main goal was just to attend every workout, without exception and without excuse. I know that sounds like a small goal, but that's what was important to me.
I did have some issues with my body not always cooperating as I would have liked. Ended up with some very creaky ankles and knee, but what do you expect for a 39 year old? ;)
Finally, I would give an unqualified recommendation to anyone who would consider going to Operation Bootcamp. If you have a chance to sign up, do it. To paraphrase a very smart friend of mine (and OBC instructor), it will give you back what you give it and more. It exceeded all of my expectations and then some. I very much enjoyed the workouts and results, but enjoyed the people even more. They have great instructors, who are there for you with a helping nudge when you need it, and the other campers were a pleasure to meet. In fact I enjoyed it so much that I'm starting my second month with them on Monday...
Days 19, 20 and 21 were homework. My knee and ankles were hurting enough that I took it pretty easy. Did some weights on Friday, golf on Saturday and took Sunday off. We had a BBQ on Saturday, and it was challenging to skip the wine and limit portions, but I made it through. The diet part has been fairly easy for me, because I'm not a big drinker and have few serious food addictions.
Day 22 was called 5-Star General. Seem to remember it being a largely ground work based circuit with some sprints worked in.
Day 23 was called The Bullet. It was a circuit of bands, abs and sprints. I'm very much enjoying the bands work, because my normal workout is more weights oriented than OBC is.
Day 24 was The Long Run. And boy was it long. It was said that the shortest part of the route was right at 5 miles, but that doesn't count "front-to-backs" where the people at the front of the pack for too long get sent back to run a lap around the back of the pack. I had to do plenty of those and by the end it was very difficult to get back to the front. I wasn't the fastest person, but I never stopped and never walked. That was definitely a victory over the quit voice. I've never been a favorite of running, but enjoyed this one quite a bit.
Day 25 was The Crucible. It was a series of stations with different leg-related exercises. Had we not done the long run the previous day, it would have been easier. But I had some serious wooden legs going on, which made it quite challenging.
Day 26 was the P.T. Test. This is where we got to make another run at what we'd done on Day 1 to see what our improvements were. Even with my cranky knee and ankles, I was feeling optimistic about reaching my goal of cutting my run time by 10%. If my math is correct, I improved my time by about 23%. Also had improvements in all of the other exercises across the board. Kind of felt like I would have done better on push ups if we had done them prior to dips, but no biggie. If we'd done it that way, I wouldn't have done as well on dips. Below are my results of start and finish.
| PT TEST | FIRST TEST | FINAL TEST |
| Push-ups | 25 | 27 |
| Facilitated Push-ups | 2 | 12 |
| Sit ups | 27 | 36 |
| Dips | 15 | 38 |
| Dips (knees bent) | 14 | 9 |
| Mile Run Time | 9:18 | 7:13 |
One of the things that I didn't pay attention to at all was my weight. I didn't weigh in before starting camp, but based on feel and fit, my guess is that I was at about 230-240. I was getting curious about what I was losing, so I checked it out on Tuesday and weighed in at 210. So that's at least 20 pounds, which is good. Weight loss wasn't a goal at all, it was more about making all of the workouts, following the meal plan and improving on the PT tests. My main goal was just to attend every workout, without exception and without excuse. I know that sounds like a small goal, but that's what was important to me.
I did have some issues with my body not always cooperating as I would have liked. Ended up with some very creaky ankles and knee, but what do you expect for a 39 year old? ;)
Finally, I would give an unqualified recommendation to anyone who would consider going to Operation Bootcamp. If you have a chance to sign up, do it. To paraphrase a very smart friend of mine (and OBC instructor), it will give you back what you give it and more. It exceeded all of my expectations and then some. I very much enjoyed the workouts and results, but enjoyed the people even more. They have great instructors, who are there for you with a helping nudge when you need it, and the other campers were a pleasure to meet. In fact I enjoyed it so much that I'm starting my second month with them on Monday...
September 25, 2008 Operation Bootcamp - Days 13 - 18
Finished up the third week of Operation Bootcamp and am ready for a three-day weekend of rest (except for that whole homework thing). Week 3 lived up to the billing of being the most challenging. The workouts increased in intensity, but midway through the week my body decided to quit cooperating. My left knee and both ankles have progressively gotten more sore as camp goes along, but this week was worse. Then for whatever reason the Wednesday workout I was just out of gas. Seemed like I couldn't push to where I needed to get. Thursday was better though. I was still sore in my joints, but there was far more gas in my tank. I suspect that a light homework weekend will get me back on track physically.
Days 13 and 14 were homework. Saturday I played golf and then lifted weights (chest-shoulders-triceps-abs). Sunday I lifted weights (back-biceps-legs-abs). My diet was totally on track without any hiccups.
Day 15 was called "up & down". I can't remember the exact workout (need to take better notes), but was wiped out at the end.
Day 16 was called "ground game". It was the circuit from hell, where we did quite a bit of crawling around on the ground in one form or fashion or another. The real killer for me was the "inch worm". Another great workout.
Day 17 was a "bands & sprints" workout (I don't remember the given name). This was my hit the wall day. My knee and ankles cut through the Advil immediately, and I just wasn't able to put out like I had been. The workout was great, but I was not. Felt like I'd gotten the crap kicked out of me at the end.
Day 18 was "bring a friend" day. I brought two friends from work, Don & David. We did a big mix of things circuit and it was pretty challenging. I didn't find it as hard as the other workouts we did this week, but suspect that was because they didn't want to hurt any of our guests too much;) I didn't see any guests vomit, but a few fell out here and there for a break. Don & David seemed to enjoy the workout, so "mission accomplished".
This weekend I plan on doing lighter homework than the last 2 weekends. My body seems to have hit a bit of a wall, and I'd like to have some energy back for a hard push for the last week of camp. Friday is fit test, and I want to crush my starting numbers
The coming week might be the last week of this camp, but I signed up for next month too. It starts immediately on the Monday following the end of this camp, so no rest for the wicked. All in all I can't recommend Operation Bootcamp enough, It is awesome. The workout is great, but the people are even better. If you put your all into it, it will give you back that and more.
Days 13 and 14 were homework. Saturday I played golf and then lifted weights (chest-shoulders-triceps-abs). Sunday I lifted weights (back-biceps-legs-abs). My diet was totally on track without any hiccups.
Day 15 was called "up & down". I can't remember the exact workout (need to take better notes), but was wiped out at the end.
Day 16 was called "ground game". It was the circuit from hell, where we did quite a bit of crawling around on the ground in one form or fashion or another. The real killer for me was the "inch worm". Another great workout.
Day 17 was a "bands & sprints" workout (I don't remember the given name). This was my hit the wall day. My knee and ankles cut through the Advil immediately, and I just wasn't able to put out like I had been. The workout was great, but I was not. Felt like I'd gotten the crap kicked out of me at the end.
Day 18 was "bring a friend" day. I brought two friends from work, Don & David. We did a big mix of things circuit and it was pretty challenging. I didn't find it as hard as the other workouts we did this week, but suspect that was because they didn't want to hurt any of our guests too much;) I didn't see any guests vomit, but a few fell out here and there for a break. Don & David seemed to enjoy the workout, so "mission accomplished".
This weekend I plan on doing lighter homework than the last 2 weekends. My body seems to have hit a bit of a wall, and I'd like to have some energy back for a hard push for the last week of camp. Friday is fit test, and I want to crush my starting numbers
The coming week might be the last week of this camp, but I signed up for next month too. It starts immediately on the Monday following the end of this camp, so no rest for the wicked. All in all I can't recommend Operation Bootcamp enough, It is awesome. The workout is great, but the people are even better. If you put your all into it, it will give you back that and more.
September 19, 2008 Operation Bootcamp - Days 9-12
Finished up the second week of Operation Bootcamp and am ready for a weekend of rest (except for that whole homework thing).
Day 9 was called "20-20-20" (or 20/20/20 maybe, I know there were 3 20's), and I'd have to say it is the most challenging workout so far. The 20's refer to 5 sets of 20 reps of push-ups, sit-ups and squats, with wind-sprints in between each set. We did the sprints in 2 groups, 1 going uphill and 1 going downhill, then alternated direction at each iteration. There were times where when I got up to hit the sprints that I thought I was going to fall over. But I loved it anyway;)
Day 10 was called "Jump School", because of its focus on exercises where you jumped (go figure). That may not sound so hard, but you find out that even little jumps will tire you out very quickly. Add a sprint down the runway as the transition between iterations and it wipes you out.
Day 11 was called "Recon". We divided up into three groups and were given photographs of locations that we needed to run to and do various exercises. First we had to figure out where everything was and plan the ideal route. As we ran from place to place you'd get sent back to run a lap around the rest of the group if you stayed at front for too long. That didn't make me want to stay in the middle, it made me want to keep doing laps. I'd count this as a very challenging workout, but probably the most fun one so far as well.
Day 12 was a jump-rope workout. A jump-rope workout may sound innocuous, but think again. Kind of like "Jump School" little hops add up to a big workout. We did multiple iterations on one leg, then the other, which is even more difficult. Also, we took it out on the road and hit some locations that we hadn't visited yet, and a couple of old favorites.
So I'm really digging the whole bootcamp thing and will likely be signing up for next month too. Depends on my work schedule, but I definitely want to do it. My body feels so much better and it's nice to have something to break me out of my workout rut.
Day 9 was called "20-20-20" (or 20/20/20 maybe, I know there were 3 20's), and I'd have to say it is the most challenging workout so far. The 20's refer to 5 sets of 20 reps of push-ups, sit-ups and squats, with wind-sprints in between each set. We did the sprints in 2 groups, 1 going uphill and 1 going downhill, then alternated direction at each iteration. There were times where when I got up to hit the sprints that I thought I was going to fall over. But I loved it anyway;)
Day 10 was called "Jump School", because of its focus on exercises where you jumped (go figure). That may not sound so hard, but you find out that even little jumps will tire you out very quickly. Add a sprint down the runway as the transition between iterations and it wipes you out.
Day 11 was called "Recon". We divided up into three groups and were given photographs of locations that we needed to run to and do various exercises. First we had to figure out where everything was and plan the ideal route. As we ran from place to place you'd get sent back to run a lap around the rest of the group if you stayed at front for too long. That didn't make me want to stay in the middle, it made me want to keep doing laps. I'd count this as a very challenging workout, but probably the most fun one so far as well.
Day 12 was a jump-rope workout. A jump-rope workout may sound innocuous, but think again. Kind of like "Jump School" little hops add up to a big workout. We did multiple iterations on one leg, then the other, which is even more difficult. Also, we took it out on the road and hit some locations that we hadn't visited yet, and a couple of old favorites.
So I'm really digging the whole bootcamp thing and will likely be signing up for next month too. Depends on my work schedule, but I definitely want to do it. My body feels so much better and it's nice to have something to break me out of my workout rut.
September 15, 2008 Operation Bootcamp - Days 4-8
Finished up the first week of Operation Bootcamp and got started on week two today.
Day 4 was called Colonel Crunch and as you might guess was focused on abs. It was a great workout, but there are a couple of exercises that I just can't get the form right. It wasn't that I was so wiped out, it's more just me being awkward. Hopefully I'll get the form figured out so that I don't look so lame and get the full benefit of the workout.
Day 5,6, and 7 were homework over the weekend. Friday and Sunday I did weights for an hour+, Sunday with an additional 30 minutes of elliptical. Saturday I did 18 holes of golf, plus about a 3 mile run.
Day 8 was an ab/upper-body workout using rubber bands. I'm very glad that my machismo didn't make me grab the blue bands, because the red ones were hard enough after a few sets. Probably should have grabbed the green ones, but didn't want to be the only guy with the easiest bands.
I've gotten over being sore, but the workout is still very challenging. They will continue to turn up the intensity so that we don't get into a comfortable routine. For me, that's the best part of bootcamp. The instructors push you past the point where you'd normally give in to the little voice of self-doubt that sabotages workouts. I think that the hardest part of any dietary change or exercise program is the internal struggle to do your best every time and continue to improve. It helps a lot to see others sharing your struggle and to get encouragement from the instructors.
Day 4 was called Colonel Crunch and as you might guess was focused on abs. It was a great workout, but there are a couple of exercises that I just can't get the form right. It wasn't that I was so wiped out, it's more just me being awkward. Hopefully I'll get the form figured out so that I don't look so lame and get the full benefit of the workout.
Day 5,6, and 7 were homework over the weekend. Friday and Sunday I did weights for an hour+, Sunday with an additional 30 minutes of elliptical. Saturday I did 18 holes of golf, plus about a 3 mile run.
Day 8 was an ab/upper-body workout using rubber bands. I'm very glad that my machismo didn't make me grab the blue bands, because the red ones were hard enough after a few sets. Probably should have grabbed the green ones, but didn't want to be the only guy with the easiest bands.
I've gotten over being sore, but the workout is still very challenging. They will continue to turn up the intensity so that we don't get into a comfortable routine. For me, that's the best part of bootcamp. The instructors push you past the point where you'd normally give in to the little voice of self-doubt that sabotages workouts. I think that the hardest part of any dietary change or exercise program is the internal struggle to do your best every time and continue to improve. It helps a lot to see others sharing your struggle and to get encouragement from the instructors.
Comments
September 10, 2008 Operation Bootcamp - Day 3
For the last couple of months my workout had been floundering between not doing enough days and not working out hard enough. So I decided to do something drastic to get me back on track and I signed up for a month of Operation Bootcamp.
Operation Bootcamp consists of 18 days of directed (grueling) 45-60 minute workouts, plus homework workouts on every other day for the month, plus a meal plan.
Day 1 was "fit test" day, where we ran a timed mile, and did timed sit-ups, push-ups and dips. The intent is to find out where you are to begin with so that you can set goals and track your progress. I was doing pretty well until the end, when I was overtaken with a wave of super-barfiness. Fortunately I was able to keep my cookies intact. My legs were very sore for the remainder of the day.
Day 2 consisted of the circuit from hell. It had 4 corner stations where you alternated between 2 exercises non-stop for several minutes. Then you had to do a transistion exercise to get you to the next corner station. If you got caught stopping, your whole group got tagged with 20 push-ups. I, along with another guy, got caught slacking and screwed the rest of our team over for a push-up present. We repeated the circuit 4 times. There were a couple of times that I felt barfy, but again was able to keep it from coming out. If I thought that the achy dead-legs of Day 1 were bad, Day 2 was worse. Stairs are not my friend anymore, and getting in and out of the car is a challenge. Abs hurting too.
Day 3 consisted of a longer circuit with more running in between stations. For some reason this agreed with me far more than Day 2. Not sure if it was because the workout was easier, or if there is at least a marginal improvement in me. Barfy feelings stayed away. Fingers crossed for a good Day 4 tomorrow.
The eating plan isn't terribly hard to follow, but it requires some planning to make sure your snacks are correct. At the end of the workouts you're just covered in dirt, because we're mostly working out on a damp ballfield at the Boys & Girls Club. Just trying to keep my car clean and not track too much crap into the house.
Next week I plan on surprising the instructors with a doppleganger for their black shirts, with one that I made. The design is below. 
Operation Bootcamp consists of 18 days of directed (grueling) 45-60 minute workouts, plus homework workouts on every other day for the month, plus a meal plan.
Day 1 was "fit test" day, where we ran a timed mile, and did timed sit-ups, push-ups and dips. The intent is to find out where you are to begin with so that you can set goals and track your progress. I was doing pretty well until the end, when I was overtaken with a wave of super-barfiness. Fortunately I was able to keep my cookies intact. My legs were very sore for the remainder of the day.
Day 2 consisted of the circuit from hell. It had 4 corner stations where you alternated between 2 exercises non-stop for several minutes. Then you had to do a transistion exercise to get you to the next corner station. If you got caught stopping, your whole group got tagged with 20 push-ups. I, along with another guy, got caught slacking and screwed the rest of our team over for a push-up present. We repeated the circuit 4 times. There were a couple of times that I felt barfy, but again was able to keep it from coming out. If I thought that the achy dead-legs of Day 1 were bad, Day 2 was worse. Stairs are not my friend anymore, and getting in and out of the car is a challenge. Abs hurting too.
Day 3 consisted of a longer circuit with more running in between stations. For some reason this agreed with me far more than Day 2. Not sure if it was because the workout was easier, or if there is at least a marginal improvement in me. Barfy feelings stayed away. Fingers crossed for a good Day 4 tomorrow.
The eating plan isn't terribly hard to follow, but it requires some planning to make sure your snacks are correct. At the end of the workouts you're just covered in dirt, because we're mostly working out on a damp ballfield at the Boys & Girls Club. Just trying to keep my car clean and not track too much crap into the house.
Next week I plan on surprising the instructors with a doppleganger for their black shirts, with one that I made. The design is below.
January 15, 2008 Home Gym Addition - Sole Treadmill
In an effort to mix up the cardio part of my workout, I just ordered a Sole F85 Folding Treadmill. I've never been particularly keen on running outside anyway, and my feet don't agree with repeated banging on concrete, so a treadmill seemed like a good choice. After doing some research, I decided to go with another Sole. My elliptical has been top notch, so I suspect their treadmills will be of similar quality. 
January 9, 2007 Home Gym Additions
Made some changes to the home gym recently by adding a set of Nautilus Select Tech dumbbells (and stand), an Ab Lounge XL and a Nautilus Pilates ball. The gear is pictured below, hot chick not included.
This should round out the gym so that I've got quality exercises for every body part. This is part of a larger "Anti-Fat-Bastard" process that I'm undertaking for the new year;)
This should round out the gym so that I've got quality exercises for every body part. This is part of a larger "Anti-Fat-Bastard" process that I'm undertaking for the new year;)
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Comments
August 1, 2006 Don't Supersize Me.
It isn't any secret that America has problem with obesity that's getting worse by the day (20 Year Obesity Map). I just read an article last weekend about a study where they examined the relationship between portion size and overeating. I'd known for awhile that the food industry has been increasing portion sizes, but it's gotten pretty out of control. The size of a bagel today is about double what it was just 10 years ago, but yet we're still eating the same number of them (but taking in more calories). The study looked at changing the size of food and of the devices we serve it on or with. Turns out that if we put things on smaller plates (or in smaller bowls) and serve them with smaller devices, that we eat less in total volume. So by selling food in larger "value" containers (think of 20 ounce sodas, when the serving size is actually 8 ounces) the food industry is helping feed the obesity epidemic.
There were some other resources I found about proper portioning which I thought I'd include.
Portion Control
Slide show: Portion control for weight loss
I've been on a diet and exercise program for the last month and have lost 13 pounds and almost 7 percent body fat. I haven't been doing anything radical, just upped my exercise intensity and started watching calories and portioning. I use calorie-count to keep track of what I'm eating, my weight and activity. It's a cool free site with many great resources.
There were some other resources I found about proper portioning which I thought I'd include.
Portion Control
Slide show: Portion control for weight loss
I've been on a diet and exercise program for the last month and have lost 13 pounds and almost 7 percent body fat. I haven't been doing anything radical, just upped my exercise intensity and started watching calories and portioning. I use calorie-count to keep track of what I'm eating, my weight and activity. It's a cool free site with many great resources.
Other resources about exercise and metabolism:
Metabolism: It's Just Science
Metabolism: Give It a Boost
Metabolism and weight loss: How you burn calories
Free Diet Plans
February 2, 2006 Home Gym
DRE* and I are turning the garage into a home gym. For the weightlifting part we picked the Bowflex Ultimate 2 and for the cardio part we picked the Sole E95 elliptical trainer. We're also putting in rubber impact flooring, whiteboards to track progress and a Klipsh IPod dock for our musical pleasure. Bring the pain!
| Bowflex Ultimate 2 | Sole Fitness E95 Elliptical Trainer |
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