2 Notches :-)

As the month of September roles to and end, I continue to lose inches...(men, there are actually areas that it is good to hear your soul mate tell you, that you have lost inches!!!).
I attended a 3 hour, T Harv Ecker seminar in Thursday night, and as I was getting dressed I noticed that I was down 2 notches on my belt loop! This was enough to further motivate me to stay on course and not deviate from my regime. I am not going to lie to you....there have been a few times when I have wanted something that was not on my 'list of foods to enjoy' (ie. french fries, soft ice cream, sundaes etc.). But those cravings did not last too long, and when they subsided I actually felt like I accomplished something by not giving in to temptation. It has now become easier to eat smaller portions throughout the day; it is almost ingrained in my lifestyle.
I feel so good right now that I don't believe I will want to be as big as I was 4 weeks ago. My strength levels are still comparable (I performed a set of weighted chin ups with 60lbs for a set of 8 repetitions), and I have more energy.
It has been almost 1 month, I am 12lbs lighter, and I am feeling great!

Stay On The Outside!!!

I made a quick stop at the grocery store a couple of days ago and whenever I shop, I make a point to, 'shop the perimeter'. All of the fresh produce, meat, fish, dairy (low fat), is located on the perimeter of the grocery stores, while the aisles are usually stocked with junk (chips, pop, etc.) If you want to lose body fat 'shop the perimeter'...If you want to provide your body with 'high octane fuel' then 'shop the perimeter'.
The best analogy that I can give you is your car...if you have a car that requires Premium gasoline, then that is what you will use when you fill your car up, not Regular Unleaded. If you car requires Regular Unleaded gasoline, I would have to assume that you would not put a sugar and water mix in your gas tank. So WHY, do so many people spend their time skipping down the aisles of the grocery store picking up all the processed foods, frozen dinners, Kraft dinners etc. Isn't it amazing that most of us take better care of our cars than our own bodies?? We want our kids to be safe in our cars but shouldn't we take better care in our own health so we will be around for our kids?? Remember the better choices are on the outside;Shop the perimeter!

10lbs makes a difference

Since the beginning of September, I have been attending my kickboxing classes regularly. I try to at attend at 2-3 classes per week and let Sensei Mike kick my a*$ (sometimes, I think he has a fight with his girlfriend and then takes out his frustrations on us at class the next night!!)!
My level of anaerobic conditioning was higher before I went in for my knee operation at the beginning of the summer than it is at present. I was attending 3 classes per week, lifting weights twice a week and performing a conditioning circuit once per week...back then I felt great! I was able to blow through my classes without any difficulty.
Well...let me tell you, my first day back to kickboxing was a big wake up call (I had not yet lost any weight)!!! My hands were slower, my skipping was not as smooth and my legs felt like they were in quicksand.
Now let's fast forward to the present; 10lbs lighter. I am not quicker due to the fact that I lost weight (quickness will come as a result of training; weight loss alone will not make you quicker), but I definitely feel a lot better during and after my class. If I had not lost 10lbs, I would not have realized the difference in how much harder my body had to work during class. If anyone wants to see how an extra 10lbs feels, I invite you to wear a 10lb weight vest around your house for a day...you will be one tired soul after a few hours.
I feel better now than I did 2-3 weeks ago and I know I will feel even better when I get down to my goal of 185lbs.

Lean On Me.....

Well I knew there were going to be some rough spots on the road to weight loss......late Monday night I had a HUGE craving for chocolate cake (you know....mom's home-made chocolate cake). We don't have chocolate cake in the house, but to be honest, that is not the reason that I did not indulge (I could have easily went to the store). The main deterrent for me was the fact that I am partnering with Lori, and 4 other individuals who are taking the GR2 Control Challenge. I thought of the commitment that we all made, and I did not want to be the weak link in the group! It was very simply a 'choice', and that choice was made easier because I am part of a support network, that will help me attain my goals.
Whatever goals you are looking to achieve, you should,
1. Write your goals down. Unwritten goals are just 'dreams'
2. Set realistic deadlines for your goals
3. Set short, mid & long term goals (they should be a step progression from one to the other)
4. Share you goals with everyone!! Make yourself accountable and lean on others for support!! Create your own support network!

P.S.
I am down a total of 8lbs!!

Eating More to Weigh Less - Lori's story

Hi there....so far I've been the silent partner so thought you might want to know how I'm doing with this "challenge". My goal is to lose 8 - 10 lbs of body fat, without losing lean muscle. While I'm not working on getting into a specific weight class like Wayne is, I have ideals in my mind in terms of how I want to look and feel. When I trained with Wayne 5 years or so ago, I did exactly that.....lost body fat, got stronger, more defined, and felt great! I liked what I saw in the mirror. I just turned 46 yesterday and I'm not loving what I see in the mirror. I am admitedly a perfectionist and my worst critic for sure. So when Wayne mentioned that he wanted to lose weight to get into a certain weight class, I decided it was an ideal opportunity to get myself back where I want to be. In order to lose 8 lbs of body fat it means that I have to be disciplined...i.e. in what I eat, when I eat, how much I eat and of course, exercise. My challenge is actually eating enough (of the right foods) if you can believe that. It's easy to eat a big plate of fries and feel full. It's not so easy to consistently eat small, healthy meals throughout the day(especially for those of us who travel on business). The GR2 program makes this a lot easier to do. I take one of the protein bars to work along with 2 of the shakes and then compliment with small meals, which I usually bring from home.

So, how have I done in 2 weeks....well, I lost 2 pounds in the first 10 days or so and seem stuck there. I felt a bit disappointed but considering it's my birthday week, I'm actually happy that I haven't gained any weight back. What has happened though is that I have lost an inch around my waist and my pants are feeling a little looser.

From an exercise perspective, I've also had to ramp up the frequency and intensity of my exercise. I typically go to 2 one-hour spinning classes, 2 yoga classes, and 2 weight workouts (one of which is with Wayne) per week. If I maintain that level of activity and continue to eat on the GR2 plan, I should be able to lose another 6 - 8 pounds by mid-November. Stay tuned. Lori

But what about my strength???!!!!

Losing weight is great, especially when my main motivation is to drop into a different weight class. But what about my strength levels???? In the back of my mind I had thoughts about my own strength levels plummeting as I lost weight.
Well I was training in the Athletic Advantage studio today and I am happy to report that my strength levels have either remained constant, or have gone up. Before I began my quest to lose weight began I was performing weighted chin ups with 45lbs for 7 repetitions. Today I was able to complete 8 repetitions with 50lbs!!! So even though I lost 5lbs of body-weight I was able to perform an extra repetition! (I was also performing 90lb DB Chest Presses on a stability ball for 8 repetitions) I am hoping to not only increase my relative strength (strength relative to ones own body-weight), but I also am striving to increase my absolute strength (strength that is measured strictly on the amount of weight lifted, regardless of how much an individual weighs).
I am lucky to have the support of my wife during this endeavour, it is much easier to succeed when one has a support network.
I am really looking forward to tracking the progress of the other individuals who have taken the GR2 Challenge!!

The First Test....

Last night I took my beautiful wife, Lori, out for her birthday, and we were able to enjoy an night of incredible food and service at Mistura (Avenue & Davenport).
This is a situation that you may encounter on your journey to losing body-fat/inches...a night of celebration either at a party or with your significant other in the midst of trying to establish a healthier eating lifestyle/regime.
Well, I took the approach that I would not let the entire day turn into a 'cheat day'. During the day I had a GR2 Meal Replacement shake, 1 GR2 Bar, and 2 small meals (under the guidelines set in the program).
When we arrived at Mistura, we allowed ourselves to indulge in some traditional pasta dishes, some wine and we also shared a desert. Now usually I would be able to eat my meal, a desert and then whatever Lori has leftover on her plate (I know....gluttony is one of the seven deadly sins :-)...but last night I was not even remotely tempted to eat anything extra! I went to bed feeling good about myself (since I did not inhale 2 of the chocolate mountain deserts), and when I awoke this morning, I ventured onto the scale.....I managed to lose an additional 2lbs from my last weigh-in bringing my total weight loss to 5lbs.
So, am I happy....well yes I am!! I am actually enjoying the lifestyle change and even though I was not 'fat', I was (still am) heavy. I realize that at the end of my journey, I will have reduced my chances of heart disease and diabetes (diabetes has a higher occurrence in African Americans/Canadians), and I will also be able to compete in a manageable weight class for Jiu Jitsu.

A Successful first week!!!

Well it has been an interesting week. In all my years of training, I have never focused on 'weight loss'......that is, until now!
The first week on the GR2 program has been a success!! Lori and I recorded our weight and measurements last week and plunged headfirst into the program. The guidelines that were outlined in the program were very detailed, advising us on what types of foods we need to eat/avoid, portion sizes etc. The great thing is that I know when I reach my optimal weight I will be able to continue the eating habits that I am now practicing.
As of today my weight has decreased 3lbs in the first week, and my strength and energy levels have not decreased.
I anticipate some tougher days along the journey to 185-187lbs, but as of today, it is smooth sailing and I a little lighter than I was 7 days ago!!!

And so it begins....

Well, as most of you who are reading this blog are aware, Lori and I have taken the GR2 Control weight loss challenge.
My goal is to get down to an optimal weight of 187lbs, over the next 12 weeks. Many of you may be asking "Why do you want to lose weight? You have always told us to trust our clothes (when they are either loose or too tight), and not put too much stock in the scale."
Well the answer is fairly simple. I have recuperated sufficiently from my knee operation, (that was performed at the beginning of the summer), and I now want to begin taking Jiu Jitsu (to compliment my kickboxing). To further fuel my slightly competitive nature, I plan to compete in a few Jiu Jitsu tournaments, and when I noticed that I was in the light/heavy weight category (205lbs-224.9lbs), I decided that I had better drop some lbs, and drop to another weight class. Now, I may still get tossed around, arm-barred and such, but I would rather battle against individuals who weigh between 170-184.9lbs...not 220lbs (I still need to get to work the next day...)
Well, the quest of removing bodyfat has begun, and I will keep you posted of my progress...and since there are a few of you who are joining us in the journey of Safe & Effective weight loss, I will also chronicle your progress and share your successes with everyone. Remember, there is strength in numbers, let's create a tight support network for each other.