13 February, 2012
Well it has been 6 weeks and I have accomplished my initial goal of having a weight number that starts with the number 1! I have dropped about 3 pounds per week for a total of 18 pounds and have hit the magical 199 last Sunday. My ultimate goal is to weigh 180 pounds from the starting point of 217 pounds. This implies a 2.2 pound rate of weight loss per week for 17 weeks to our end date of May 1st.
This past week represents a redoubling of effort so as to achieve a below 200 level. For me this manifested in two-a -day work outs; an early run on the treadmill followed by a noon hour weight training session.
Food
My approach has been to cut out processed food. I eat mostly vegetables, a smallish amount of meat and some starches. Initially, I did use an app to follow and tally my total for the day but soon found that I had the ability to eat about 1900 calories per day without counting. Bread, alcohol, pastas, sugar and salt laden foods are minimized. I still enjoy caffeine, and the odd glass of wine. I now really notice any slips and find that my metabolism has changed such that my body doesn’t handle junk food and sugar nearly as well as it did when they were staples of my diet.
Exercise
Our treadmill has been a godsend - my wife Shelley’s idea. This Ottawa winter has been milder and less snowy but a lot more icy than usual. The dogs don’t like the salt and I don’t like slipping around. Walking has been a challenge but I usually walk back and forth to work and this represents about a 150 calorie burn per day. The treadmill is good for 250-400 calories, dependant on duration, and my work out another 300. The work out is a high metabolism approach designed by my trainer Andreas Kotantoulas of the Wellness Centre in my office building. The work out is 6 reps of 6 exercises, 6 times, without any breaks between exercises. All exercises are big muscle variety and equate to full body movements. Andreas tells me that the approach is used by professional hockey players for 6 weeks prior to camp so as to hit the ice lean and strong. It also provides good balance and core strength. I finish by doing crunches and roll out any knots in my muscles on a foam roller before stretching (most days). It has occurred to me than anything with the descriptor 6-6-6 should be approached carefully, but Andreas has given me a great game plan that is working well.
Net
Through exercise and diet I have eliminated about 10,000 calories per week from my previous sustenance level. Each 3500 reduction equates to 1 pound so any combination above 7700 calories will get me to my 180 pound goal. I expect to reduce the work out frequency to add back some calories as it seems to me losing too quickly can be a big problem as you are more likely to fall off the regime from deprivation. Everything in moderation, as usual, is the right approach.
I most appreciate the encouragement that I have received from many of you. It is especially gratifying to know that my “wellness” journey has served to encourage others to join in with their own commitments.
Best regards,
Patrick
