Brad
11-22-01, 03:36 PM
::: reluctantly stepping to the podium :::
It's a little embarrassing to be doing this, <img src="redface.gif" border="0"> but since I reached goal many have asked me in the forums, chats, via email and Diettalk private messages what my secrets for success are. Then someone suggested that I just post for all to see. I'm sorry to tell you that I really have no "secrets" per se, but will share with you what worked for me. Soooo, if you're interested, strap yourselves in and grab your water bottles. . . . <img src="wink.gif" border="0">
It all started on a cold, winter day in 1958. . . . Ohhhh! Not that far back, eh? Well, then, let's jump to June 19, 2001 when I officially started this program with my beautiful wife, Brenda (my biggest supporter and cheerleader for 23 years). At that time I was just a couple pounds shy of 300, I was constantly out of breath, couldn't put my own shoes and socks on without holding my breath and turning purple, and my hips, knees and ankles hated me! I had problems with swelling in my arms and legs, frequent indigestion, and was in terrible shape. A couple visits to a cardiologist showed that my heart was as good as it could be under the circumstances, but a stern warning got me off high center where I had been stuck for quite some time. Thus, my story begins. . . .
I consumed no more than 1200 calories per day--probably a little low, but that's what I settled on--and watched fat (as a percentage of calories) very carefully. I also reduced sodium and cut out all soft drinks and caffeine. I never snacked because I had to make all calories count. When I did, I snacked on fruit. I ate a lot of fresh fruit and vegetables! (Much of it came from my own garden as well as my apricot, peach, apple, cherry and plum trees, which always makes things taste better.) My vegetables were eaten raw or steamed because I'm not very imaginative, and it was just easier. I also ate a lot of whole grains (bread, Kashi and other healthy cereals, etc.), and low- or non-fat dairy (milk, cottage cheese, yogurt, etc.). I ate very little meat, but did enjoy skinless chicken breast and fish from time to time. I do not eat much "processed" food, but did eat meals such as Healthy Choice, Lean Cuisine, Smart Ones, etc. for convenience at the office sometimes. Previously, I skipped all meals until I got home at 7 pm, at which time I ate everything I could lift! Now I was eating four or five smaller meals spaced evenly throughout the day. I also made eating an event rather than eating in front of the television, computer, or at my desk, and concentrated on enjoying each bite of each meal--flavor, texture, temperature, etc. Oh, and the water. . . . I drink about a gallon a day, keeping a one liter bottle on my desk at work at all times. You've got to stay hydrated.
I am now doing 60-90 minutes of cardio-vascular exercise each Monday, Wednesday, and Friday, counting only the time I spend in a particular heart rate range, not warm-up or cool-down. My exercises of choice include bicycling (my favorite), jogging/running, aerobics (The FIRM), trampoline, HealthRider, general calisthenics, or some combination of those. I lift free weights (usually heavy weights, low reps) every Tuesday, Thursday and Saturday for about 60 mins, plus about 15 minutes of cardio warmup. (I do not exercise on Sunday except for a casual walk with Brenda.)
Now, having said that, I need to point out that I could do little more than take a short, casual walk with Brenda when I first started. My conditioning was poor, and my body hurt all over. Despite my resolve, it was very discouraging! I could barely strap my heart rate monitor on, let alone get/stay in "the zone!" But I kept at it and gradually improved. I'll never forget returning to the track with Brenda after choosing other exercises for a couple months to replace the walk/jog that I couldn't do. I jogged/ran for 45 minutes straight, felt terrific, and suffered no ill effects the next day! I was elated to see such proof of improvement! What a motivator success can be!
I was fighting this battle on other fronts as well. I know that my health/weight is only part of what I am, so I began making changes to improve my spiritual, intellectual, professional and family life at the same time. I began making concerted efforts to slow down and look at the beauty around me, and within me. I didn't "diet" because that word often has such negative connotations. Instead, I was on a new journey to a happier, healthier lifestyle, and it was a gift I was giving to myself and my loved ones. I was very honest with myself when evaluating my needs, goals and progress, but I was very careful to look at things constructively and positively. As John says here at Diettalk, negativity is not the friend of the dieter. (Oooooh, there's that word again!) Even when I was down or discouraged, I knew I could not afford to remain there or dwell on my problems and weaknesses, so I would get up, grab my water bottle, and get out--make a change! (If you continue to do what you've always done, you'll continue to get what you've always gotten!)
I also made my way to Diettalk soon after starting. You see, I don't have the time to attend meetings somewhere on a set schedule, but I do believe in educating myself, seeking support, and reporting. So many of you here have been more help to me than you might know, and I continue to make new friends weekly!
As I post this on Thanksgiving morning, I am now down to 171.5 pounds. Body fat percentage, cholesterol, BMI, and total inches are way down. I continue to build muscle tone and endurance. I feel great!! (Guess what things I'm thankful for! <img src="smile.gif" border="0"> ) My plan is now in a state of flux as I change to maintenance mode, but you can bet I'll stick with the basics that got me here! You can see me and read more of my story (assuming you're still with me to this point) on my <a href="http://www.diettalk.com/motivation/star/brad.shtml" target="_blank">Diettalk star page</a>. You'll also see Brenda who is now almost at goal herself. (I will post updated "after" pictures soon.)
So there you have it, dear reader! I told you there were no secrets! No pills or potions, no spells or lotions! Just the four D's--desire, dedication, determination and discipline. Those of you who have followed my posts since the beginning (bless you!) might have noticed that for a while I changed my signature quote almost daily. I did that until I stumbled across one that summed up my own feelings perfectly. (Please see it below.) I know that I am, in many respects, a very ordinary person. (See the thinning spot on the top of my head and the graying temples!) But I did it! And I know you can do whatever it is you want to do to make your own life healthier and happier. You just need to apply the four D's. . .and have fun doing it!
--Brad
[ 11-22-2001: Message edited by: Brad ]</p>
It's a little embarrassing to be doing this, <img src="redface.gif" border="0"> but since I reached goal many have asked me in the forums, chats, via email and Diettalk private messages what my secrets for success are. Then someone suggested that I just post for all to see. I'm sorry to tell you that I really have no "secrets" per se, but will share with you what worked for me. Soooo, if you're interested, strap yourselves in and grab your water bottles. . . . <img src="wink.gif" border="0">
It all started on a cold, winter day in 1958. . . . Ohhhh! Not that far back, eh? Well, then, let's jump to June 19, 2001 when I officially started this program with my beautiful wife, Brenda (my biggest supporter and cheerleader for 23 years). At that time I was just a couple pounds shy of 300, I was constantly out of breath, couldn't put my own shoes and socks on without holding my breath and turning purple, and my hips, knees and ankles hated me! I had problems with swelling in my arms and legs, frequent indigestion, and was in terrible shape. A couple visits to a cardiologist showed that my heart was as good as it could be under the circumstances, but a stern warning got me off high center where I had been stuck for quite some time. Thus, my story begins. . . .
I consumed no more than 1200 calories per day--probably a little low, but that's what I settled on--and watched fat (as a percentage of calories) very carefully. I also reduced sodium and cut out all soft drinks and caffeine. I never snacked because I had to make all calories count. When I did, I snacked on fruit. I ate a lot of fresh fruit and vegetables! (Much of it came from my own garden as well as my apricot, peach, apple, cherry and plum trees, which always makes things taste better.) My vegetables were eaten raw or steamed because I'm not very imaginative, and it was just easier. I also ate a lot of whole grains (bread, Kashi and other healthy cereals, etc.), and low- or non-fat dairy (milk, cottage cheese, yogurt, etc.). I ate very little meat, but did enjoy skinless chicken breast and fish from time to time. I do not eat much "processed" food, but did eat meals such as Healthy Choice, Lean Cuisine, Smart Ones, etc. for convenience at the office sometimes. Previously, I skipped all meals until I got home at 7 pm, at which time I ate everything I could lift! Now I was eating four or five smaller meals spaced evenly throughout the day. I also made eating an event rather than eating in front of the television, computer, or at my desk, and concentrated on enjoying each bite of each meal--flavor, texture, temperature, etc. Oh, and the water. . . . I drink about a gallon a day, keeping a one liter bottle on my desk at work at all times. You've got to stay hydrated.
I am now doing 60-90 minutes of cardio-vascular exercise each Monday, Wednesday, and Friday, counting only the time I spend in a particular heart rate range, not warm-up or cool-down. My exercises of choice include bicycling (my favorite), jogging/running, aerobics (The FIRM), trampoline, HealthRider, general calisthenics, or some combination of those. I lift free weights (usually heavy weights, low reps) every Tuesday, Thursday and Saturday for about 60 mins, plus about 15 minutes of cardio warmup. (I do not exercise on Sunday except for a casual walk with Brenda.)
Now, having said that, I need to point out that I could do little more than take a short, casual walk with Brenda when I first started. My conditioning was poor, and my body hurt all over. Despite my resolve, it was very discouraging! I could barely strap my heart rate monitor on, let alone get/stay in "the zone!" But I kept at it and gradually improved. I'll never forget returning to the track with Brenda after choosing other exercises for a couple months to replace the walk/jog that I couldn't do. I jogged/ran for 45 minutes straight, felt terrific, and suffered no ill effects the next day! I was elated to see such proof of improvement! What a motivator success can be!
I was fighting this battle on other fronts as well. I know that my health/weight is only part of what I am, so I began making changes to improve my spiritual, intellectual, professional and family life at the same time. I began making concerted efforts to slow down and look at the beauty around me, and within me. I didn't "diet" because that word often has such negative connotations. Instead, I was on a new journey to a happier, healthier lifestyle, and it was a gift I was giving to myself and my loved ones. I was very honest with myself when evaluating my needs, goals and progress, but I was very careful to look at things constructively and positively. As John says here at Diettalk, negativity is not the friend of the dieter. (Oooooh, there's that word again!) Even when I was down or discouraged, I knew I could not afford to remain there or dwell on my problems and weaknesses, so I would get up, grab my water bottle, and get out--make a change! (If you continue to do what you've always done, you'll continue to get what you've always gotten!)
I also made my way to Diettalk soon after starting. You see, I don't have the time to attend meetings somewhere on a set schedule, but I do believe in educating myself, seeking support, and reporting. So many of you here have been more help to me than you might know, and I continue to make new friends weekly!
As I post this on Thanksgiving morning, I am now down to 171.5 pounds. Body fat percentage, cholesterol, BMI, and total inches are way down. I continue to build muscle tone and endurance. I feel great!! (Guess what things I'm thankful for! <img src="smile.gif" border="0"> ) My plan is now in a state of flux as I change to maintenance mode, but you can bet I'll stick with the basics that got me here! You can see me and read more of my story (assuming you're still with me to this point) on my <a href="http://www.diettalk.com/motivation/star/brad.shtml" target="_blank">Diettalk star page</a>. You'll also see Brenda who is now almost at goal herself. (I will post updated "after" pictures soon.)
So there you have it, dear reader! I told you there were no secrets! No pills or potions, no spells or lotions! Just the four D's--desire, dedication, determination and discipline. Those of you who have followed my posts since the beginning (bless you!) might have noticed that for a while I changed my signature quote almost daily. I did that until I stumbled across one that summed up my own feelings perfectly. (Please see it below.) I know that I am, in many respects, a very ordinary person. (See the thinning spot on the top of my head and the graying temples!) But I did it! And I know you can do whatever it is you want to do to make your own life healthier and happier. You just need to apply the four D's. . .and have fun doing it!
--Brad
[ 11-22-2001: Message edited by: Brad ]</p>