Gazzasblogs - a tribute

I'm back

2011-06-26T03:19:00.001-07:00

..and fed up.

I still have a cough and because I have done bugger all for 12 weeks or so I am 225 lbs.

So - off we go again...(sigh)

Update

2011-04-08T09:44:00.000-07:00

Hamstring's a bit dodgy and I cough every 20 seconds or so. Those who know better than me (which is most people) say I shouldn't exercise as 'your body needs time to heal'. They politely don't mention age...

But I am going to return to weights etc and maybe hamstring-oriented exercises too.

Funnily enough owing to my cough and lack of sleep my weight is the lowest for years - down to 213 lbs....must be the water I sip all day to allow me to speak without spluttering on everyone...

And now....

2011-04-05T18:40:00.001-07:00

I have flu'

Life's a bitch

Returned to exercise...

2011-03-30T12:07:00.001-07:00

...and promptly pulled my hamstring.

F##k!

http://www.ehow.com/how_4607549_rehab-recovery-injury-full-strength.html

http://tt.tennis-warehouse.com/showthread.php?t=174719

http://weighttraining.about.com/od/physicaltherapy/a/hamstring_2.htm

Day 33

2011-03-27T16:41:00.000-07:00

Ten days after my last post.

In those ten days owing to hamstring and muscle proglems I have done NO exercise. I have not even paid much attention to diet.

So, what physical shape am I in?

Before: 221 lbs

After: 217 lbs

That's a 2lb LOSS.

Food:

7 biscuits

porridge and flax seed

protein and milk drink

rib and vegetables

1 bar chocolate

3 ltrs tea

1 ltr water

Exercise

4.00 plank

33 press-ups

other exercises

Not that bad...considering.

I have mapped out my plan for the next ten days - so we shall see....

Overcoming anxiety

2011-03-22T13:58:00.000-07:00

"A 90 Second Trick For Dealing With Anxiety And Stress" (C) Colin G Smith 2010

Feelings of anxiety and stress are caused by the mind contemplating fearful outcomes. Of course much of this cognition is outside of our awareness; Sub-Conscious.

One of the ways of dealing with anxiety and stress is to switch brain hemispheres. According to Neuroanatomist, Jill Bolte Taylor, whenever we are in states of fear, most of our brain activity is occuring in the left hemisphere. (http://drjilltaylor.com)

So if you do something that gets your right brain functioning, it means you are going to reduce the anxiety and stress.

This can be surprisingly simple once you know how...

Recently I heard an excellent interview with Genie Z. Laborde who has been involved with Neuro-Linguistic Programming over three decades and wrote the best selling NLP book, "Influencing With Integrity."

I discovered the following technique from listening to Genie and it really is simple! She has tested it with hundreds of clients and it has taught them how to deal with stress and
how to deal with anxiety.

She recently put up an article on her blog titled, "Right Brain Breakthrough for Balance," where she explains some of the differences between the two brain hemispheres.

"There is no fear in the Right Brain. The Left Brain is designed to keep you safe so is full of fear. Being in the NOW is the key to using the Right Brain. The simplest and easiest to execute move is focusing on your body"
(http://influence-integrity.blogspot.com/2011/03/right-
brain-breakthrough-for-balance.html)

Below the is the simple method for dealing with anxiety and dealing with stress that will bring you back into your right brain and 'The Now.'

Your Big Toe Joe!

1. You find yourself feeling stressed, anxious, worried, fearful or panicky.

2. Begin to notice the feeling in your left big toe. Just notice how it feels.

3. Now notice the feeling of your foot.

4. Gradually move up your body noticing the sensations in the different parts of your body.

5. Within 90 seconds your fearful feelings will have subsided!

I have been experimenting with it for a few weeks and I'm pleased to say it really does work. It brings your attention back into the present moment and switches on your right brain circuits. The Power of Now in action!

The only thing is you've got to remember to do it! So I suggest you write a reminder on a card and carry that in your pocket.

Cholesterol

2011-03-22T13:56:00.001-07:00

Asda Cholesterol- Lowering Blueberry Yoghurt Drink

(£1.24 for four 100ml bottles)

Each drink contains the equivalent to 2g of plant sterols. They also contain yoghurt, fruit stabilisers and natural flavouring.

Expert comment: ‘These are wonderful little products. One drink provides the full 2g of plant sterol needed for cholesterol reduction. Take after a meal every day for cholesterol lowering benefits. A cheap and effective option, they also provide protein, calcium and probiotics.’

10/10

Day 23

2011-03-18T18:48:00.000-07:00

Before: 224.02 lbs

Bodyfat: 23.4

Yes, two pounds more than 22 days ago. So, is this all pointless?

After: 219 lbs
Bodyfat: 24.8%

10 hours sleep - maybe I am on to something here....

I'm changing:

a. sleep patterns

b. food

c. type of exercise

Then we'll see...

Seven short-term objectives for 25 March
4.30 minutes plank (achieved!)
Waist: 39" (failed)
Weight: 212 lbs (failed)
40 press-ups or 30 post-plank (hurt shoulder)
Be able to touch toes (straight legs) and also put fingertips on floor (failed)
Be able to sit cross-legged (old target carry over)
Bodyfat 24% (achieved...just)

Day 22

2011-03-18T01:37:00.000-07:00

Before: 219.2lbs

Bodyfat: 24.2%

After: 218lbs

Bodyfat: 24.8%

Pulled leg muscle going to the kitchen!

Hamstring still hurts.

4 hours sleep...was listening to this

Food

Porridge

Honey

Banana
Mince and spaghetti
4 cups of peppermint tea
2pts beer
Mushrooms and salad
Cumberland sausage and mash
Cheese sandwich
2 ltrs water

No exercise

Swollen feet

Seven short-term objectives for 18 March (today!)

4.30 minutes plank (achieved!)
Waist: 39" (failed)
Weight: 212 lbs (failed)
40 press-ups or 30 post-plank (hurt shoulder)
Be able to touch toes (straight legs) and also put fingertips on floor (failed)
Be able to sit cross-legged (old target carry over)
Bodyfat 24% (achieved...just)

Day 21

2011-03-17T04:47:00.000-07:00

Before: 218.8 lbs

Bodyfat: 23.8%

After: 215.2

Bodyfat: 24.8%

Waist 40.5"

Food:

1 bowl porridge
1 banana
2 eggs
3 pieces of Nimble toast
1 ltr tea

Seven short-term objectives for 18 March (1 day to go)

4.30 minutes plank (achieved!)
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24% (achieved...just)

Day 20

2011-03-16T01:44:00.001-07:00

Before: 219lbs

Bodyfat: 22.2%

After: 216.2lbs

Bodyfat: 25.8%

Waist: 41"

Food

Porridge
1 banan
1 ltr tea
2 pieces toast
1/2 ltr coffee
1/2 ltr tea
1 pt beer
chicken
steak
pork
eggs
chips

Exercise

2 x 1/2 hr brisk walk

Circuit training and pulled my friggin' hamstring!

So, that's it for a short time, upper body and swimming

Hamstring link

Hamstring Massage: Do it While You View it by RichPoley

Seven short-term objectives for 18 March (2 days to go)

4.30 minutes plank (achieved!)
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24% (achieved...just)

New Diet

2011-03-15T06:02:00.001-07:00

Day 19

2011-03-15T05:38:00.000-07:00

Before: 220.2lbs

Bodyfat: 22.2%

After: 218.6

Bodyfat 28.8%

Waist: 41"

Not progressing very much...

Plus I slept very badly, probably eating at 10pm after the work-out.

Possible remedy:

Magnesium: Oral magnesium supplements have been shown to help reduce symptoms of fatigue, especially for those with low magnesium levels.
Coenzyme Q10 (CoQ10): This vital heart nutrient is involved in cellular energy production throughout the body.
Cordyceps: A traditional Chinese medicinal fungus that may help fight fatigue and boost energy levels. It is used as an energizing tonic and helps to increase endurance.
D-Ribose: A five-carbon sugar used in the generation of ATP (adenosine triphosphate), it helps maintain energy production in cells and can be especially beneficial for those with chronic fatigue.
Ginseng: Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) are used for their stimulating and adaptogenic (stress-protective) properties, respectively.
Eleuthero (Eleutherococcus senticosus): A woody shrub from north-eastern Asia with properties similar to those of ginseng, it has a long history of use to maximize athletic performance. Studies show that eleuthero can help enhance mental activity too.
Arctic root (Rhodiola rosea): An adaptogenic herb that helps prevent fatigue, stress and the damaging effects of oxygen deprivation.
Vitamin B complex: B vitamins act as co-factors in many metabolic reactions and assist in the metabolism of carbohydrates into energy.

Food

1 ltr Tulsi tea

1 bowl porridge with banana

2 pieces Nimble bread, toast
1 piece carrot cake
1 coffee
1 banana
1 ltr water
2 tablespoons of protein powder
Steamed mediterranean veg
Chicken
1 litre water
1 litre tea
1 yoghurt

Exercise

Press-ups: 26 (post plank)
Plank: 4.30
Burpees: 5
Squats: 40
4 min tabata using KB
bridge: 23
feet raised; 25
Dips: 32-22-12
2 min with strong stretch

Exercise (2)

Various warm up exercises including 30 press ups
4 mins tabata with 10kg weights
4 min row
Various weights machines

(40 mins)

Seven short-term objectives for 18 March (3 days to go)

4.30 minutes plank (achieved!)
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24% (achieved...just)

Day 18

2011-03-13T19:15:00.000-07:00

Before: 220.2
After: 218.8

Bodyfat: 20.2% (22.4)

14 days ago I was lighter....

6 hrs sleep...

Food

1 banana
Bowl porridge with honey
2 eggs
3 pieces of Nimble bread
2 heaped tbsp of pea protein
1/2 pt milk
1 banana
2 ltrs Tulsi tea
2 fillet steaks
1 yoghurt
cucumber
celery sticks
1 ltr water
1 ltr water

Exercise

Cardio

All warm-up exercises
Loads of running
Cycling: 18.25 mins for 10 km. (fastest yet)

Seven short-term objectives for 18 March (4 days to go)

4.30 minutes plank
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24%

Day 17

2011-03-13T05:39:00.000-07:00

Before: 220.6lbs

After: 218lbs

Waist: 41" (post smoothie)

Food:

600ml high fat milk (480 cals)
3 spoonfuls whey powder
1 banana
handful fruit
1 ltr water

Exercise

23 post plank press-ups
24 end of workout pressups
4 x 10 lunges with 18kg KB
4.15 mins plank (whoopee!)
4 burpees
30 squats (hands head)
Tabata kb
20 bridge
25 feet up
20 sit-ups
30-20-10 dips

Seven short-term objectives for 18 March (5 days to go)

4.30 minutes plank
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24%

Fruit 'n Veg

2011-03-11T19:03:00.001-08:00

Maybe I should give up fruit 'n veg completely?

Day 16

2011-03-11T16:22:00.000-08:00

Before: 221.6 lbs (this is last thing at night)

22.8% bodyfat

After: 218.6

23.5% bodyfat

Almost 7lbs gained in a day - astonishing! In fact the heaviest I have been for two weeks!

All I did was have some cider!

Geeeesh! That's about TWELVE UNITS. That's about the same as 6pts of Carling!
That's about 1000 calories....but it is ONLY 1000 calories....so why the HUGE weight gain?

I should have reminded myself as to how beer makes you fat!

Here is some nonsense:

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to 3022.5 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 3386.3 calories per day to maintain your current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2934.2 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3286.9 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 342.1 grams of carbohydrates, 90.3 grams of fat, and 136.8 grams of protein per day for 2736.6 calories to maintain your weight of 221 pounds.

You need 332.1 grams of carbohydrates, 87.7 grams of fat, and 132.9 grams of protein per day for 2657.1. calories to maintain your goal weight of 210 pounds

What's the point?

2011-03-11T02:05:00.000-08:00

I spend ages trying to reduce my waist and then.....this

The Stronglifts program - spreading the word

2011-03-10T17:42:00.001-08:00

The StrongLifts 5×5 Program. So here’s the Program. 5×5 stands for 5 sets of 5 reps with the same weight. Start with the empty Olympic Bar (45lbs) on all exercises then add 5lbs per workout. On Deadlifts start with 90lbs and add 10lbs per workout (1 set of 5 only!). I warn you, SL5x5 is harder than it looks.

StrongLifts 5x5 Workout A	StrongLifts 5x5 Workout B
Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5
Barbell Rows 5x5	Deadlift 1x5

The first time you go to the gym you do SL5x5 workout A, the next time you do workout B. Alternate workouts A and B like this every time you go the gym, and always wait at least 48h between 2 workouts for optimal muscle recovery. Most SL Members train Monday/Wednesday/Friday.

Everything you need to know about StrongLifts 5×5 is inside the new 5×5 report which you can download for free by clicking here now.

Day 15

2011-03-10T17:31:00.000-08:00

Before: 218.6

After: 215lbs

Bodyfat 25.6%

Waist: 40"

Ways to reduce bodyfat:

1. Set a goal for yourself and get real about achieving it.

2. Drink your life away!

3. Eat 5-6 (or more) small meals a day consisting of high protein,
moderate carbs, and low-fat.

4. Do INTENSE cardiovascular workouts 3-4 times a week.

5. Do INTENSE Weight training at least 3-4 times a week

6. Figure out your daily energy expenditure and reduce it.

7. Instead of a 30 minute cardio session, do 2, 15 minute sessions.

8. Continue to up your weight (overload) when doing resistance training

Day 14

2011-03-10T01:20:00.000-08:00

Before: 218.6

After: 216

Bodyfat: 24.8

Waist 40"

Sleep: 6 hours

Why I can't get into shape...(downloadable e-book)

Food

1 bowl porridge with cinnamon and honey

1 banana

2 heaped tablespoons of whey powder

Handful fruit

1/2 pt milk

1/2 pt coffee

1 ltr water
chicken, rice and vegetables
1 ltd Ribena
1 kit-kat

Exercise

30 mins only

Warm-up

4 mins plank

20 squats with kettlebells

4 mins tabata with kettlebells

32 press-ups

Seven short-term objectives for 18 March (8 days to go)

4.30 minutes plank
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over) Bodyfat 24%

Day 13

2011-03-08T23:30:00.000-08:00

Before: 219.6

After: 217.6

Sleep: 6 hrs

Food

1 ltr water
1/2 pt coffee
1 ltd tulsi tea
1/2 lb mince
1/2 can baked beans
Mixed veg
1ltr water

Exercise

50 minutes circuits
4 minute 1000m rowing

Seven short-term objectives for 18 March (9 days to go)

4.30 minutes plank
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over) Bodyfat 24%

Day 12

2011-03-07T22:17:00.000-08:00

Before: 221 lbs

After: 215lbs (achieved target)

Bodyfat: 26.8% (not so good)

The percentage of body fat you have affects not only your weight and shape, but also affects your health.

Q. How much body fat is too much, or even too little?

A. That depends on two important factors, whether you are a man or a woman, and how old you are.

Below are four body fat charts that show body fat ranges for the whole family. There is a body fat chart for men aged 7-18, men aged 18-79, women aged 7-18 and women aged 18-79.

Male 7-18

Male 18-79

Female 7-18

Female 18-79

When comparing a body fat chart for men to a body fat chart for women you can see that women steadily increase their percentage body fat as they go through life, staying within a healthy fat range. Whereas male body fat percentage fluctuates during puberty before following the same adult pattern in body fat increments seen in the body fat chart for women.

And throughout life from adulthood women can have a body fat percentage 10% higher than a man of the same age who is of a healthy body fat range and still be in their healthy body fat range

Waist 40.5 (missed target)

7 1/2 hours sleep

Food

1 litre water
Bowl porridge
1 banana
honey on porridge
1 kitkat
2 caramel desserts
1 lts Tulsi
1 ltr Ribena
1 ltr tulsi
Mince and pasta
2 units wine

Exercise (30 mins only)

Warm-up exercises

20 lunges with 8kg kbells
4 minute plank (target achieved)
23 post-plank press-ups (target achieved)
4 minute tabata with kbells
20 + 20 dips

Sat cross-legged but after lots of stretching and also not very comfortable (target failed)

Five short-term objectives by 8th March (today's the day!)

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs (achieved! but then lost again)
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Five short-term objectives for 18 March (10 days to go)

4.30 minutes plank
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24%

Day 11

2011-03-07T00:00:00.000-08:00

Weight: 218lbs

Waist: 41"

Food:

1 bowl porridge with banana and cinnamon etc
1pt milk
1 lamb steak plus vegetables
1 creme caramel
1ltr water
1 ltr green tea
1 lts ribena
1 yoghurt
3 biscuits
1 cheese sandwich

Exercise

Full weights circuit
4 minute tabata with 10kg medicine ball
3.50 for 1000 metres on (10) rower

Five short-term objectives by 8th March (1 day left)

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs (achieved! but then lost again)
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 10

2011-03-06T02:10:00.000-08:00

220lbs - massive weight gain

Why?

All the bread yesterday
Heavy soup
Lack of exercise

It's still a heavy weight gain - I will have to think on this.

Food

1 turkey sandwich
2 litres water
1 litre tea
vegetables
1 lamb steak (291 cals)
1 ltr Tulsi tea
11 biscuits (450 cals!)
1/2 tub yoghurt
1/2 pt coffee

Exercise

10km stationary cycle - 18mins 30 secs
3 minute plank and 24 press-ups
Various warm-ups
40 minutes on cardio machines as I watched Liverpool humble MU!

Pleasantly knackered....

Five short-term objectives by 8th March (2 days left)

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs (achieved! but then lost again)
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 9

2011-03-05T01:20:00.000-08:00

Weight: 217 lbs

Bodyfat: 24.5%

Sleep: 6 1/2 hours

Food:

1 ltr Tulsi Green tea

1 pt Tulsi tea

1 bowl porridge with banan, cinnamon and honey
1 litre Ribena
1 litre Tulsi tea
5 pieces bread
1 litre soup
2 eggs
2 pieces of toast
2 apples
1 orange
1 yoghurt
1 banana
1satsuma

NO EXERCISE

Five short-term objectives by 8th March (3 days left)

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs (achieved! but then lost again)
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 8

2011-03-03T23:22:00.000-08:00

Weight: 218lbs

Sleep: 9 hours

Exercise (no food for 16 hours)

20 minutes on the total gym (only 14 on downward push-ups)

4 minute dumbbell tabata

8 minutes bullworker

4 minutes plank!! (Objective achieved again)

17 on post-plank push-ups

100 strokes on rower in 3min 30 seconds

Full dumbbell exercises

Full stretching

Food

1 litre water
1 litre water with Ribena
1 litre Tulsi tea
2 fillets
Mixed vegetables
1 litre Tulsi tea
1 apple
1 orange
1 banan
1 pear
1 satsuma
milk
yoghurt
1 kit-kat
2 cheese sandwiches

Five short-term objectives by 8th March (4 days left)

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs (achieved! but then lost again)
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 7

2011-03-03T00:42:00.000-08:00

Weight: 219.5 (so, put on 3 lbs since yesterday - did I eat an EXTRA 7200 calories? I think not)

Sleep: 4 hours

Food:

I big bowl porridge with cinnamon and honey and goats milk

1 ltr Green Tea
1 lts Green tea
1 pt Green Tea
1 lb mince
Plate of vegetables
2 chocolate biscuits
1 piece chocolate cake
1 honey sandwich

I'll guess I'll put on weight today...must be disciplined!

NO EXERCISE

Five short-term objectives by 8th March

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs (achieved!)
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 6

2011-03-01T23:23:00.000-08:00

Weight: 216lbs (Objective achieved!)

Caveat: this is largely because as I went to the dentist yesterday I ate virtually nothing after 2pm. This was because I was looking forward to dinner but the dentist said 'no eating' This weight loss is largely water I'd have thought.....

Sleep: 4 1/2 hours (evening exercise - kept me awake for ages!)

Bodyfat: 24%

Tanita scales say I have dropped two years. (I should be ecstatic)

Waist: 42" (sadly - I must have lost muscle yesterday. I ate nothing post-workout. Bags of protein today then!)

Food

1 big bowl of porridge with cinnamon, protein powder and flaxseed on (plus goats milk)
1 banana
1 litre of tea
three pieces of sliced turkey made into a sandwich
3 sausages and 3 pieces of bred
2 honey-soaked fillets and plate of vegetables
2 ltrs Tulsi tea
1 apple
1 orange
2 satsumas
1 yoghurt
1 banana
slice of melon

I think the weight will return....

Five short-term objectives by 8th March

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs (achieved!)
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 5

2011-03-01T00:31:00.000-08:00

Weight: 218lbs

Sleep: 5 1/2 hours

Bodyfat: 26%

Waist: 41"

Food:

1 bowl of porridge with a banana and cinnamon and honey

3 sausages

3 pieces of Nimble bread

1 pt of tea
Didn't eat much today - dentist and then told not to eat!

Exercise

One complete weights circuit at local gym

3 minute tabata with 9kg dumbbells

Various warm-up exercises

Post-plank press-ups: 20 (but only 2 min plank)

3.50 for 1000m rowing

Have a weight-loss book....

Five short-term objectives by 8th March

Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 4

2011-02-28T00:12:00.000-08:00

Weight:

220 lbs

Sleep: 8 hours

More later...

I dislike the language in this but it may be of help and interest to some...

Actually, to be honest if you really want to lose weight and are disciplined I have seen nothing better than this. And it is totally free. You just send off for it.

Exercise

Again, on an empty stomach.
10km on stationary bicycle: 18 mins 15 seconds (big improvement)
31 press-ups THEN a one minute plank
Ran 5 km in 20 mins for 327 calories (again, nothing special)

Why?

1.It makes you feel great all day by releasing mood-enhancing endorphins.
2. It "energizes" you and "wakes you up."
3. It may help regulate your appetite for the rest of the day.
4. Your body’s circadian rhythm adjusts to your morning routine, making it easier to wake up at the same time every day.
5. You’ll be less likely to "blow off" your workout when it’s out of the way early (like when you’re exhausted after work or when friends ask you to join them at the pub for happy hour).
6. You can always "make time" for exercise by setting your alarm earlier in the morning.
7. It increases your metabolic rate for hours after the session is over.

And plenty more reasons from here...

Food

1 enormous green salad
3 turkey slices
2 apples
1 orange
2 bananas
1 slice melon
Pineapple cottage cheese (on the salad)
Strawberry yoghurt
1 litre water
Another litre of water (with Ribena)
1 litre tulsi tea
1 entire Yorkie bar (350 calories)

Maybe tomorrow, no exercise and just fasting. It seems to be the advice given here...

Five short-term objectives by 8th March
Waist : 40" (Currently 42")
4 minutes plank (achieved!)
Weight: 216 lbs
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 3

2011-02-27T00:34:00.000-08:00

Weight: 220lbs

Waist: 42" (106.7cm)

"In a recent study published in the American Journal of Epidemiology, the relationship between waist circumference and overall risk of death was assessed in almost 250,000 men and women over a 9-year period. As part of the study, the researchers isolated individuals who from a BMI perspective were ‘healthy’ in terms of weight (BMI 18.5 ” 24.9). In this ‘healthy’ group, the overall risk of death in those with considered to have large waist circumferences (for men and women this was a waist size of 102 and 88 cm or more respectively) was compared to those with individuals of normal waist circumferences (measurements less that 102 and 88 cm in men and women respectively). The results of this study were that:

Men with the higher waist circumferences were found to be a 23 per cent increased risk of death

Women with the higher waist circumferences were found to be a 22 per cent increased risk of death"

Source is here - but many other sites say the same thing

Resting heartbeat: 58

Resting Heart Rate Chart For Men

Age	RHR for Athletes	Excellent	Good	Above Average	Average	Below Average	Poor
18-25	49-55	56-61	62-65	66-69	70-73	74-81	82+
26-35	49-54	55-61	62-65	66-70	71-74	75-81	82+
36-45	50-56	57-62	63-66	67-70	71-75	76-82	83+
46-55	50-57	58-63	64-67	68-71	72-76	77-83	84+
56-65	51-56	57-61	62-67	68-71	72-75	76-81	82+
65+	50-55	56-61	62-65	66-69	70-73	74-79	80+

Find out your resting heart rate and compare it with the resting heart rate chart given above. Read more on How to Determine your Target Heart Rate.

Sleep: 6 1/2 hours then had a second sleep: 3 hours :-)

More later....

Exercise (no food for 16 hours)

20 minutes on the total gym (only 12 on downward push-ups)

4 minute dumbbell tabata

8 minutes bullworker

4 minutes plank!! (Objective achieved)

17 on post-plank push-ups

Food

1 litre tulsi tea

1 litre water

1 litre of water with protein powder and Vit C tablet

Salad

3 sausages and 3 piece of bread

Honey sandwich

2 litres of vegetable soup

1 litre tulsi green tea

1 litre of tulsi tea

1 kit-kat

1 honey sandwich
2 poached eggs
2 peces toast
Garlic bread
5 biscuits

Five short-term objectives by 8th March

Waist : 40" (Currently 42")
4 minutes plank (achieved)
Weight: 216 lbs
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 2

2011-02-26T00:07:00.000-08:00

Weight:

222.2lbs

Sleep:

4.5 hours (It's easy to see areas where I must improve!)

Will update later...

Exercise

Stationary bicycle: 10 kilometres in 20 minutes. I was bored silly and afterwards my groin area was numb. I understand how people suffer this problem!

23 press-ups (no plank beforehand)
Ran 5 kilometres in 20 minutes for 335 calories. (Nothing special)

Food

1 bowl of porridge with high fat milk. (I am not convinced about the science of dietary fat etc...)
1/2 pt of coffee
1/2 pt coffee
1/2 pt of chamomile tea
1 litre water
1 litre of Tulsi tea (see day one for links)
Huge vegetarian salad
1 banana
Plate of cooked vegetables
3 slices turkey
1 kit-kat
1 biscuit
1 litre Ribena
1 litre of tulsi tea (I have huge mugs!)

Five short-term objectives by 8th March

Waist : 40" (Currently 42")
4 minutes plank
Weight: 216 lbs
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Day 1

2011-02-25T00:49:00.000-08:00

222 lbs (hmmm a third of 666...)

Bodyfat 25%

Sleep is good for weightloss

Will update later

Exercise: 40 mins

warm-up - stretches etc : 5 mins

3.3 mins plank

8 minutes Bullworker

15 minutes Total gym

4 minutes Tabata with dumbbells

after all that a pathetic 10 pressups

Food

Anyone who wants to lose weight - keep a food diary

1 litre water
1 litre tulsi tea
2 eggs
2 Nimble pieces of bread
Handful porridge oats
Cinnamon on the porridge
Goats milk on the porridge
1 banana on the porridge
Squeeze of honey...on the porridge
Two slices of pizza (homemade - corn and tuna)
Two bowls of salad
5 ginger biscuits :-)
1 kit-kat
Coffee
1 litre of Ribena
1 litre Green Tea
1 yoghurt
1 honey sandwich (Nimble bread)

Five short-term objectives by 8th March

Waist : 40" (Currently 42")
4 minutes plank
Weight: 216 lbs
35 press-ups or 20 post-plank
Be able to sit cross-legged.

Finished!

What is this all about?

2011-02-24T16:18:00.000-08:00

Hello

My name is George.

I am fat.

I am trying to lose weight.

I do have another blog which is linked to here.

Therefore this blog is ONLY to post vital daily measurements and to comment on the food I have eaten and the exercise I have taken.

This way you can slim with me!

Why 'Gazzasblogs'?

It's a tribute to this blog - which should be an inspiration to us all!

This might give you second thoughts about cycling though!

I'm not the same as Gaz - I am just under half his weight BUT I am DOUBLE his age - and that presents different problems to the ones he faced.

So, follow this blog and we'll see how we get along...

Current weight: 226 lbs
Body fat: 26%
Immediate health problems: high cholesterol and high triglycerides

But it's age that's the real killer!*

*Can't do much about that so this blog will be about the quality of life left....