Fitness

Re: I did it - Before and After shots.

sonalg — Wed, 28 Oct 2009 02:21:24 GMT

You are AWESOME!!! You are an inspiration. I have just started my journey and would keep this forum thread as one of my inspirations towards my goal.

After reading your post and looking at the pics, it seems that being fit and health is possible for me too!

All the best, Captain!! :-)

Re: I did it - Before and After shots.

LaVaStEw99 — Wed, 28 Oct 2009 01:40:51 GMT

I hope to god i look like you after i meet my goal. It gives me continuing motivation to see what i could also look like one day haha

Re: I did it - Before and After shots.

hjsmith — Thu, 22 Oct 2009 03:03:31 GMT

You have done such a great job. I can't get over the before and after pics! You look like a different person! Good for you for working hard and sticking with it. I've been on the SF plan since Sept. 1 and have lost 26 pounds. Now that I am a bit lighter, I am finding it easier to exercise. I don't really care to be "buff", but I do want to be trim, toned, and healthy. You have inspired me. Keep it up! God Bless -- Hilary

Re: I did it - Before and After shots.

MissDeb — Thu, 22 Oct 2009 01:47:39 GMT

Awesome results! Very inspiring. Congratulations on all of your success!!

Re: I did it - Before and After shots.

jmcdowell78 — Sat, 10 Oct 2009 23:03:11 GMT

edidem2002,

I think what you are doing is great. It's better than not doing anything!
Here's the thing. It's not so much about how long you are exercising, it's about the intensity. Do some research on
the Rate of Percieved Exertion scale, and make sure you are in the training zone.
I think it would be beneficial to try to incorporate at least one endurance day every week. Instead of doing 20 or 30 hardcore minuted on the elliptical, do an hour at a pace you can handle.

JayT, thanks! Now that you're on the wagon, you can get back. Just do it.

Thanks SisterC. I appreciate the encouragement! You are doing pretty awesome too. 72 pounds! Kick butt!

Well.......

Today, I hired a Mixed Martial Arts instructor. I'm going to start meeting with him privately, 3 days a week for the next 3 months.
I'm just know he's going to kick my a$$, but I know it will be worth it. Think Jean Claude Van Damme in Bloodsport. lol.

Re: I did it - Before and After shots.

SisterC — Sat, 10 Oct 2009 22:32:01 GMT

Wow! You are totally amazing! I have read your posts for some time now and you are truly an inspiration....thank you so much!! Keep up the good work; you look great and I am sure that you feel just as great! Hugs, SisterC

Re: I did it - Before and After shots.

JayT — Thu, 08 Oct 2009 18:08:38 GMT

Well Done!!

I was there, then I lost it. I want to be there again. Thanks for the pics, that encourages me and let me know it is possible. thanks JayT

Re: I did it - Before and After shots.

eidem2002 — Thu, 08 Oct 2009 17:49:24 GMT

jmc~ you have done so great!! I wish you the best in reaching your next goal!

Looking for anyones opinion, I go to the gym on my lunch hour, so I do 20 min. on the treadmill , intervals of 2 min running at 5.8mph and walking 1 min at 3.8mph, and then 20 min weights. I do this 4 days a week so that means 2 days upper body for weights and 2 days for lower body.

am wondering if this is enough to tone my body, and if so, ideas on how long to see results? am 5'6, 147lbs, eating 1400 cal. per day.. hope this makes sense. have been doing it for a little over a month and not seeing results, but had fallen off the "diet" wagon for that timeframe...

Re: I did it - Before and After shots.

jmcdowell78 — Thu, 08 Oct 2009 13:09:26 GMT

Thanks again guys.
I still have a long way to go. I met with the fitness manager at my gym last night and he helped me with some numbers.
In order for me to get to my ultimate goals. I need to lose 24 more pounds of fat. After losing 60, that doesn't seem too hard at all.

rkorduner -
I started by walking at the park, and the elliptical. After a month or so, I felt like walking was too slow, so I started trying to run, but that messed up my shins. So, I kept up with the elliptical. Then I bought a bike - which was the best investment I've ever made. EVER. After a while, I tried running again, and my shins had improved dramatically, so I still run a little. Not far. I haven't quite done 10k, and this is only on the treadmill, pavement is still too hard for my shins.
I also swim laps in the pool at the gym, sometimes, I do jump rope. Sometimes, I just do some heavy manual labor (like hauling truck loads of stone for my new garden projects.lol)
I also just quit smoking, not even 3 months ago, after smoking for 15 years. Swimming is the hardest, because I can't hold my breath that long. Although it is improving.

I think the MOST important thing is to start weight training now. Don't wait. Cardio is great to burn calories - but it really only burns it while you're doing it. Increasing your lean muscle mass, will burn calories ALL day and night. I started lifting weight the same day I started cardio.
I think it has made an unbelievable difference in how I feel and how I look, and how clothes fit on me.
I started on the machines, because I was too embarassed to go into the free weight area with all the muscle jocks, then even when I got over myself, it was just a habit, so I still haven't really started with free weights.
Which is another reason I met with the fitness manager last night - he was great about teaching me proper form and effective movements etc.
So today I start training with the muscle dudes. lol.

Just make it fun! If you can, get a bike. I went for a ride with a friend yesterday who just started riding, and I took him through some of the million dollar neighborhoods and most historic parts of town. Before he even realized it, we had gone over 20 miles, tackled some killer hills, and burned close to 1800 calories (according to my heart rate monitor)

How long have I been working out for? My before picture was taken on May 16th of this year. I started seeing results on the scale in the first week.
Then I also took my measurements every week. And I saw changes every week. You can lose a few pounds and an inch here and there, and not really see it in the mirror. But when you are writing it down, you still feel like you're winning.
After about 4 months or so, I started having to by some new clothes, because I just couldn't keep the old ones from falling off. Now those clothes don't fit.
Big disclaimer here though - I've had lots of time. I don't have a problem spending over 2 hours at the gym. Or half a day on the bike, and that's progressed as I've gotten fitter. Yesterday, I rode the bike for 3 hours, and then went to the gym last night for another couple.
I don't want to tell anyone that they can reach their goal in 4 or 5 months because I did. The difference is, I work at home and have no kids. I don't have to worry about other people's meals. My food is all premade in my frig for the next week (except for the fresh veggies I get every day)

But, if you hit the gym 6 days a week and do at least 30 minutes of cardio, and weights every other visit. AND you monitor your intensity and make sure you are always working out effectively you will improve your fitness.
Dropping the weight is easy. Stick to your meal plan. 3500 calories is one pound. Cut back your food intake by 500 calories a day, and burn another 500 through exercise - and you'll consistently lose 2 pounds a week. No if's, and's, or but's about it.
If you cheat. Not too big of a deal. Burn it off the next day. - You'll soon stop cheating. If you really know you're going to want to cheat. Earn it. Burn it before, so you can cheat and feel no guilt. lol.

Jeez. Long winded again. lol. As you can tell. I'm really passionate about my health now. :)

Re: I did it - Before and After shots.

PAnn — Thu, 08 Oct 2009 01:55:03 GMT

This is fantastic! You should be very proud of your accomplishments. You've given very good advice to the other members. I have been a SF member since Jan of 08. I have been on maintenance for quite some time now, well over a year. I don't miss the fast foods, but sweets are always going to be a challenge for this old girl. I stop at a gas station close to home and buy a cookie once a week. That takes care of the craving for me. I know I can have the things I love, in moderation, so look forward to my cookie stop each week. Best wishes to you and all the other members here at SF. Keep up the great work!....PAnn

Re: I did it - Before and After shots.

rkorduner — Wed, 07 Oct 2009 17:19:07 GMT

Truly inspiring. I think I am going to get before photos, and then... when I meet my goal, I will post some also.

What work out techniques did you find the best for you? Jogging? Running? I find it difficult to run on treadmills, mostly because I have recently quit smoking and have athsma, and I always find it difficult NOT to try to run as fast as the person next to me, and my body just isnt made for that just yet. So instead I have been doing a bit of cross training, on this machine thats similar to an eliptical but much much more fun. Soon I would like to be able to run two miles every morning-- as a short term goal I mean.

It has only been my first week at the gym but I really hope I stick with it.

How long have you been working for, our of curiousity....and when do you start seeing results? 1 month, two months? 1 year?

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Re: I did it - Before and After shots.

jmcdowell78 — Tue, 06 Oct 2009 02:49:37 GMT

Thanks guys!
I agree about working on the inside. My personal makeover is definitely about more that just my appearance, I'm going back to school too. lol.

Although, I still have a long way to go, I do feel like a success, and I'm happy to share.

For starters. The longer you stay committed to your change the easier it gets. I had the hardest time giving up sweets, and controlling my portions etc.
I put Ranch dressing on everything. I didn't like any veggies.
I do believe your taste buds can change fairly rapidly. It's been a few months, and now I don't crave fast foods, ranch dressing, and the other unhealthy things I was so hooked on before. Now, I'm actually getting excited over my grilled chicken, brown rice, and fresh green beans.
Oh, and try balsamic vinegar. I hated it at first, but now I love it. Tonight I put a splash in my spinach and onions and wow it was great!

As far as exercise goes. All I can really say is make it fun and you won't hate it. Change it up all the time, get music that makes you want to move, and make the time to do it.
If you make excuses to yourself why you don't have time, then odds are you aren't truly ready to make the changes. If you REALLY want to change, you will find the time. Also, everyone should be strength training. It will make the process easier and faster.

Get educated. There are tons of book at the library about exercise, and nutrition, how to be healthy. Get a few and read them. That has kept me interested. Reading health magazines has helped also.

Finally, and this is a BIG one. GET OVER YOURSELF.
By that I mean, stop being so self conscious. Yes it's embarassing to try jogging for the first time in the park. Yes, your butt is probably bouncing in all the wrong directions... But NO ONE is looking. And if they are, they are probably thinking "good for them!"
I resisted getting on the treadmill because they were at the front of the gym and I didn't want to be there in front of everyone. But finally I realized, who cares - I'm not here for them. If someone wants to look at me and laugh, oh well. I won't be fat for much longer.
Now I'm not afraid to walk up to the guys that look the way I want to look and ask them questions.

Ok, how long winded can I get. lol. Just realize that you are the only one with the power to change your life, and you only get one. This isn't a rehearsal.

Re: I did it - Before and After shots.

AKilby — Tue, 06 Oct 2009 01:26:20 GMT

WOW!!! WAY TO GO!!! You look great, and I know you feel better!! Congratulations, I know it wasn't easy to do. You've changed the outside, don't forget to work on the inside!! Any tips you could share would be great. :0)

Re: I did it - Before and After shots.

2slimjess — Mon, 05 Oct 2009 15:43:14 GMT

Congratulations! You look great! I bet you feel great too! Do you have any tips you would like to share?