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Weightloss Wednesday

6/20 Weightloss Wednesday: Stuart McGill’s Big 3 Back Exercises

It’s time for Weightloss Wednesday!  As of this morning I am at 228.6 lb which means I have been within 2 lbs of the same weight for a month now which is very disappointing.  I have been eating either 1 or 2 meals a day for a long time now and it has stubbornly refused to move.  I’m remembering all the times during that long trek down to 200 that it seemed like nothing happened for weeks on end to keep me centered.

As for exercise, I’ve had to take a few days off.  I’ve got a pain in the back of my heel that I’m hoping is nothing and will go away if I rest for a few days.  The pain is right where there is a big lump on the back of my heel.  I think whatever I did to it, I did while jumping rope a few weeks ago and I just needed to stay off it for a while.  At least, that’s what I hope is going on and noting more serious is happening.

In the video, I’m continuing to look at at the exercises I do.  Today I am showing the back exercises I do.  These are Stuart McGill’s Big 3 exercises that he advocates in his book.  (I interviewed him here and reviewed his book here)  I have done them religiously for months now and have not had any back issues which had plagued me for years.  I would encourage you to do the same if you have any back problems or want to prevent them.

How did you do this week?  Let me know in the comments!

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6/13 Weightloss Wednesday: A Look at How I Exercise

It’s time for Weightloss Wednesday!  I am down to 226.4 lbs which means I am down about a pound from last week.  My goal is to get down to 225 next week.

I did that AMA last week and I was really surprised how many people had questions about my exercise routine.  Let me be absolutely clear.  Exercise is beyond a shadow of a doubt the LEAST important thing I do for my health.  It is WAAAAAAY more important for me to stick to keto and get plenty of sleep and sun as well as spending time with Dian and the grandkids.  I mean spending time with my kids is cool too but those grandkids are a different kind of awesome.

But clearly this is a topic people care about and since I started this to help people, I am going to take the next few weeks to walk you through how I exercise.  I have a lot of variety so I’m going to have to break this up over a few weeks.  Today I am going to focus on the 10 minute stretching warm up I do before any routine.

I attribute this short 10 minute warm up from DDP Yoga as the reason why I have had no muscle strains or tears in over 2 years.  Ever since I made a commitment to never doing any weight bearing exercises without first doing this warm up, I haven’t missed a day of exercise due to injury.

How did you do this week?  Let me know in the comments!

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5/23 Weightloss Wednesday: Muscle and Fat

It’s time for Weightloss Wednesday!  As of this morning I am at 227.6 lbs.

So trying to balance gaining muscle with losing fat has been tricky these last few weeks.  Far trickier than I anticipated.  I shot myself in the foot a bit by not worrying when 20 lbs crept on over the last 6 months or so and now that I have been building muscles, the scale number keeps creeping up.

I am by no means an Adonis so I know it isn’t just muscle causing the weight gain, I know the hunger from the exercise is causing me to probably eat too much.  This has always been an issue with me, I love to eat!  And I love to eat huge plates of food like it is my last meal ever.  I know that can be an issue with formally morbidly obese people because their relationship with food doesn’t always get repaired just because they lose the weight.

I started going back to 2 meals a day to try to combat this creep and I’ve seen about a 5 lb weight lose in the last few days so I know there is hope.  I have decided to go back to Intermittent Fasting for the time being until I get back down below 200 and then 190.  I really want to be able to get into the next size smaller pants.  For some reason buying smaller and smaller pants has become the new barometer I use for progress.

Hopefully I’ll be able to get back to where I was.  Fat is a tricky thing and I can feel it want to come back on my body.  Everything in me knows how to be fat, nothing in me knows how to be skinny because I’ve never been skinny!

How did you do this week?  Let me know in the comments below!

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4/25 Weightloss Wednesday: Experiment Postponed!

It’s time for Weightloss Wednesday!   So last week I talked about a work transfer I was excited about that would result in me having less stress and being able to see the sun.  That got postponed for another week so I won’t be able to start that until next Monday so nothing new to report unfortunately.  I am still looking forward to just working 40 hours a week and not having to work over night and what that will do for me.

So this means I didn’t restart my exercise program although my boss has made a concerted effort to get me out of the store in my scheduled 8 hours so I really don’t have an excuse this week other than I’m trying to recuperate.  I really can’t wait until I can start throwing my kettlebell around again!

I was at Walmart yesterday and found Real Good Pizza which is a low carb pizza.  I haven’t had it yet but you should follow me on Instagram and I’ll let you know what I think of it when Dian and I get around to eating them.

I know this is a short one but I don’t have anything new to report really.  How did you do this week?  Let me know in the comments below!

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4/18 Weightloss Wednesday: My Upcoming Experiment

It’s time for Weightloss Wednesday!  For new readers (and there are a ton of you!  Almost a million page views in the last 12 months!  That’s unbelievable and thank you so much for finding me! Enough with the exclamation points already!) this is where historically I wrote about my long journey from 400 to 200 lbs.  Now that I’ve met my goal, it’s pretty much where I talk about other things I’m doing with my health.

One of the things that troubled me is that I’ve gained about 20 lbs in the last few months with my weight hovering right around 220 lbs and nothing that I was doing was making it budge.  I knew what the issue was.  Earlier this year I accepted a promotion at work that I thought was going to kill me.  I didn’t really know it at the time but I accepted a job that was going to required 60+ hours of work per week and there still wasn’t enough getting done.  Pretty much all my work earned me was the right to be yelled at by my boss about everything that didn’t get done.  I was pulling my hair out in frustration and it was affecting every other part of my life.

2 things really stood out to me as I looked back over the last few months.  #1 I was unable to find the time or energy to exercise.  If I wasn’t asleep, I was cooking food or staring at the TV but mostly I was asleep.  For instance last night was my night off.  I got home at 10 (which was REALLY early compared to when I have normally gotten home) and slept from 11ish to 8ish.  Got up and cooked dinner and then could not keep my eyes open.  Went back to sleep at midnight and got up at 4:30.  That’s about 13 hours of sleep in about 17 hours.  I shouldn’t be able to sleep that much!

#2 The stress was affecting me in other weird ways.  For instance, I sleep with a sleep mask on and one day I had a nightmare that the mask was at first a large spider on my face that turned into a bunch of smaller spiders crawling around on my face.  In sheer terror I grabbed the mask in my sleep and threw it across the room and woke up to a bleeding face with huge scratch marks across it from my nails.  I have NEVER had a nightmare in my life but the stress I was feeling kept popping up in these weird ways.

So I stepped down from my position as night manager and starting next week, I’m going to a daytime support position.  This will accomplish 2 things. #1 No one will be able to yell at me about work not getting done. (I hope) and #2 I will actually be able to see the sun and maybe live a life a little more in tune with my natural circadian rhythms.  It is my firm hope that these improvements will result in a life where I can more easily reach my health goals.

So as of right now, I’m at 217.4 lbs.  My goal is to get back down to 200, then 190 but in the short term my goal is to survive the rest of this week and then just see what happens when this work stress is removed from my life.  Hopefully my energy comes back to the point where I can return to my exercise routine and have time for the other things I want to do in my life and on this site.

One side effect of stepping down is that my pay rate will be decreased as well.  I would like to remind those of you reading this blog that you can help support me and the work I do by going to MySugarFreeJourney.com/Amazon before you do any shopping at Amazon.  It won’t cost you any more and I get a small percentage of what you buy.  Or you can get a subscription to Butcher Box by going to MySugarFreeJourney.com/ButcherBox or order your vitamins from MySugarFreeJourney.com/PVC.  Any of those will help out in a small way.

How are you doing this week?  Let me know in the comments below!

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!