Last week, I wanted to do a strictly fruits and vegetable diet. Well, that lasted a day. So, I decided that this week I will try something new at the gym. In all spirits of jocktober, it is time to hit the treadmill.
The mission is to run 3 miles everyday for a week; that is over 20 miles! Yikes.. help?!?!?
So… When I gave you the ‘Jocktober’ challenge I forgot to mention how scary gyms can be. I mean, it is another world. It doesn’t matter what job you have or level of intelligence. To get respect, you have to use proper techniques. However, being new to the gym is very intimidating especially if you encounter the four types of these people.
United Way Day of Action
This past Thursday I volunteered for the United Way in its Day of Action. Now, before you think I am just writing this to pat myself on the back or look for self-glory, there IS a purpose.
Doing yard work is great exercise. Now, I am more of a “city boy.” I don’t like working outside and I prefer to not do manual labor. Well, I used to not like doing that. I had a blast mulching, weeding, and gardening for ‘Live United.’ I was in the ‘runner’s high’ mode of an endorphin-releasing rush.
My white t-shirt, in retrospect should not have worn, was completely drenched after 2 hours. Like, I honestly could have won a wet t-shirt contest; that is how bad it was. It was 100% pure, American-made sweat. I didn’t even have to pour water down my body like the steamy Abercrombie and Fitch ads.
I kept wondering, why was I sweating soo much more than everyone else? Was I working harder? … NOPE! I researched last night that when you are in a hot place your body controls your temperature with sweat. This sweat is not fat burning sweat that happens during cardio, it is your water weight sweat.
We all have heard overweight excuses blaming water weight saying - I am not fat I am just retaining a lot of water. Well, I drink a lot of water and boy, did my body feel like it was leaking.
Fun Fact: People who try to lose their water weight will only lose the pounds for a few hours but the LBs will eventually come back therefore it’s a bad diet plan to “sweat it out.”
While gardening, I started throwing in some squats while going up and down. I probably did over 100 squats and my body is regretting that as I type.
It’s amazing the small chores inside, outside, and around the house can burn good amounts of calories. Small exercises add up to a healthy lifestyle.
Basic Routine To Get Lean
So the most popular question I get asked is ‘How did I lose the weight?’ I wish I could tell people of an awesome trick or a secret ingredient that sheds pounds. I can say that getting into a routine has been beneficial.
Rough daily routine:
10:30 - wake up
11:00 - at gym to watch The View (40 mins elliptical)
12:00 (ish) - back home, drink a protein shake
12:15 - shower
12:45 - cook dinner and lunch
3:00 - at work
I workout the first thing in the morning. I know it may be hard for some people, but it has been advantageous to start my day burning calories and releasing endorphins. Also, I go to the gym to watch TV. Right now, I do not have cable and the gym is where I watch programs that I want to see. I love The View and when I’m on the elliptical time flies by. [LaTip: I notice when I go to the gym when my favorite show is on, I lose track of time and the workout seems less of a burden.]
Every day I workout on the elliptical for 40 minutes. I actually started out at 30 minutes and I increased it. My daily goal is to do 3 miles in 40 minutes.
Every other day I do strength exercises on my upper-body. I spend about 25 more minutes at the gym working on my arms, chest, and shoulders.
After the gym, I try to give myself some protein through Evolution protein shakes. I did not go on protein until 3 1/2 months in my “transformation”. I noticed how malnourished I was in protein intake and I started to use shakes to supplement it.
For lunch I make an omelet with onions, store brand sausage, and egg whites. It is high in protein, yet low in carbs and calories.
Typically For Dinner I make a casserole of the following ingredients: Cabbage, Carrots, Onions, Chicken, Broccoli, Mushrooms, Potatoes, and Corn. I typically don’t use every ingredient, but its usually made up from something from the list. I use spices for flavor.
I can make a huge list of snacks that are healthy that I have tried. I have an oral allergy syndrome in which I cant eat a lot of raw fruits and vegetables. It has something to do with pollen getting on the vegetation. Once cooked, my allergy reactions will be reduced. Because of this, I rarely eat fresh fruits. Below is a list of things I tried and love.
Small salads: Lettuce, Cold cuts
Celery + Hummus
Lettuce + Hummus
Small servings of Cereal
Okay, so I think I listed the basics of my day-to-day routine. If you have any topic suggestions or any questions in general, please email me at LReynolds@wdbj7.com
My next blog will dive into how to read nutritional facts labels on products. Can not wait!