I need a plan

OK, I’ve been winging it in terms of my working out for the last few weeks and I’ve realized that its not been very productive. Without a plan of action, I’m finding it too easy to put off my working out. Too easy to think “I’ve got time,” or “I’ll do it tomorrow.” Well my tomorrows are running out if I hope to be in any kind of real shape to compete in the Rage Triathlon on April 16.

April 16 is only 10 ½ weeks away. 75 days is all I have to whip my butt into some sort of shape to complete the event. I haven’t even walked more than a quarter mile at a time since Pumpkinman in October, let alone started any kind of running program. I haven’t been in the water since then either.

No more excuses. Time to lay out a training plan and then get to completing it. I have to put in the work if I’m going to get the results.

As such I’m now going to lay out my plan for getting my training in between now and April 16. Generally speaking my plan is to Swim at least one day a week, bike 3 days a week and walk/run 3 days per week. Some weeks I may in fact do more than this, but I hope to not do less. This week I am planning on doing a minimum of 35 miles on the bike ( 2 x 10 mile morning rides and a longer 15 mile ride to blue diamond on the weekend). I’m also looking at walking 3 days at 2 miles each for a total of 6 miles. Lastly a swim of 1000 yards.

The flip side of this is to watch my calorie intake. If I can also trim another 30 or 40 pounds during the same time frame, then I’m doubly a winner.

So, to keep myself accountable, I’m going to publish each week’s plan and then each week’s actually training right here for all to see.

Its simple, really...

I’ve been doing a lot of thinking lately about my weight loss and fitness journey.  I’ve been
reading many different blogs and articles on such topics as Metabolic Efficiency, vegan lifestyle, and countless miracle diets and exercise plans.  I was trying to wrap my head around all of this very diverse information and figure out which of these was “the” plan for me.  I then happened on a blog written by Shawn Tyler Weeks titled 344 pounds. 

It was like a light bulb went off.  There are no miracle diets, no special foods nor specific exercise routines to lose the weight.  It’s a simple formula really – consume less calories than you burn and lose weight. It really is that simple.  Shawn has lost over 130 pounds doing just that.

One of the hardest things to do is to identify exactly how many calories you are consuming.  This is
where an awesome, free site can help.  Its called My Fitness Pal. It’s a free site that allows you to enter the foods you eat and track calories and fat and carbs.  It also allows you to track the calories you burn through exercise.

That’s the second part of the simple equation – if you want to lose more weight then you have to get off your ass and move – be active.  It really doesn’t matter what the activity is, as long as you are up and moving you are burning calories.

I’ve started tracking my calories, both consumed and burned, and have come to a conclusion that really isn’t much of a revelation if you know me – I have a problem with portion sizes. 

I have always been a big eater and have conditioned myself over decades to grab massive portions of food when I eat.  I have been complimented in the past on how much I could consume.  Obviously if I’m consuming that much then the equation is out of balance and the surplus calories are adding weight on. So, one of my biggest areas of work is to make sure that I watch my portion sizes and keep them reasonable.

 Here's to a new simple lifestyle change - watch the calories and get moving.  Let's see what a powerful combination these 2 things can be.