How much weight I lost
40lbs.
What motivated me to lose weight
I read Henry S. Lodge's book, 'Younger Next Year' and it terrified me. I was 220 lbs, almost 60 years old and heading for disaster; eating too much of the wrong food, drinking too much and as for exercise - ! The book was an eye opener and when I looked at my naked self in the mirror I realized that I had abused my body over a long number of years. I was not a pretty sight. Where had the muscled torso and flat abs of my youth gone? All replaced by a series of chins and a pot belly that hid - horror of horrors - what had, since adolescence, been my constant companion and my pride and joy! I was fit for the scrap.
How I lost weight
I bought a heart monitor and an exercise bike and followed the advice of the good Doctor Lodge. I exercised for 45 minutes a day for six of the seven days. I kept a food diary and rigorously recorded every scrap and drop I consumed. I soon realized that a 45-minute grind on the exercise bike was negated by one single pork pie or two small chocolate bars. So I cut out all sweet food, - chocolates, biscuits, bars and so on. Likewise fries and chips and sausages and burgers were chopped to be replaced by salads, veg, fruit, eggs and white meat. I began to eat loads of fish and a handful of Brazil nuts each day. Prime grass fed beef and lamb are also important to ensure a good intake of protein. The internet was a rich source of information and I began to experience and enjoy foods that I had never previously tried. I began to vary my exercise. Going on long hikes across the hills was super exercise; if you go down a hill, you must also climb the hill to get home! My heart monitor was a reminder to keep my intensity at the optimum level. I began to do interval training both on the bike and while walking. I also did longer hikes, sometimes up to six miles. Over a three month period, I lost 20 lbs, dropped a jean size, shed one of my three chins and picked up increased energy along the way.
I read another book, 'New Rules of Lifting' by Schuler and Cosgrove and joined a gym. I followed their advice and the workouts they recommended and over the next year, I wasted another 20 lbs. Another jean size down, two more chins gone and guess what? My abs are back and the hint of a six pack is beginning to appear. The web is full of good advice; 'About.com:Exercise" is as good as it gets for down to earth advice. I go to the gym three times a week now; on two days
I do resistance work, very intense and very hard work. On the third day I do a variety of less intense cardio; treadmill, cross trainer, rowing and bike , say 60 to 70 percent of MHR. I aim to be changed, exercised, showered and out in hour and ten minutes.
The change in my body has been slow but dramatic, nonetheless.
The flat abs of my youth have returned, my torso is more sculpted, my muscle tone is back, I am stronger and my friends tell me that I look ten years younger.
And guess what; my constant companion also appreciates the new me.
Tips and Tricks
- Buy a heart monitor; I never work out without it. Use it properly and you will be rewarded. Keep a food diary and be rigorous in keeping it. Study it and see where you can begin to shave the calories. When you begin to waver, read Lodge again and again.
- Resistance training is the key to sustained improvement; Lou Schuler's book is the Alpha and the Omega. Don't lose heart if things go wrong; be single minded and start again. Reward yourself; a little of what you fancy is good for you.
