Halfpounder’s Blog

I’m often asked how I have lost so much weight. I tell people, “Diet and Exercise.” (usually something like, “Weight Watchers and exercising my butt off…”) The reaction I get from most people is comical. The faces they make–like they just smelled something disgusting.  It usually kills the conversation immediately (they just don’t want to hear the “D” and “E” words.)

Most people, it seems, want a magic fix. They want to lose weight by taking a pill. Get a prescription from their doctor and sit back while the pounds melt away. (Wouldn’t it be so nice…) Telling you this reminds me of an experience I had a few years ago with my general practitioner. The doctor was concerned about water retention around my ankles. He prescribed a diuretic and then told me, “You are going to lose a LOT of weight this week.” (heavy emphasis on a lot of weight–it was the way he said it.) Now when you tell a morbidly obese person they are going to lose a LOT of weight they are probably going away with an image of miraculous proportions. A LOT of weight to a fatty is at least 40-50 pounds! I mean, come on…. let’s please be a bit more specific.

I told my wife after the visit to the clinic and filling the prescription that the little pill was the answer to all my woes. The doctor told me I was going to lose a LOT of weight. Finally the answer to quick and easy weight reduction. (Not so much… ) I did lose a few pounds and my ankles started to look more normal, but it was hardly the cure for my obesity. (I knew what the doctor meant… it just sounded so funny. Don’t tell a fat guy he is going to lose a LOT of weight when 5-10 pounds is insignificant in the big scheme.)

My knee is feeling good enough to get in a good workout. Last night we rode 11 miles up the canyon and back. (The ride home is always a payback for the hard work to get up there.) This was our longest distance up the canyon. I wanted to see if we could push it a little from where we usually turn around. We rode from our house up past Bridal Veil Falls all the way to Vivian Park.

After the ride I cooked up some summer squash and corn on the cob. We were eating a little late, but the food sure tasted good.

I read this article today. It has good information about how much exercise is recommended daily.

Have a great day,
Kirk

How Much to Exercise Each Day
Losing It with Jillian!, Online with Jillian Michaels, July 9, 2009
by Jillian Michaels

You may have heard the U.S. Surgeon General’s recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you’re going to have to be prepared for a bit more work.

I much prefer the World Health Organization’s recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.

Of course, putting in more time will get you more results — but there’s a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

JILLIAN’S TIP OF THE DAY
Interval Cardio

One of the most effective aspects of my program is the mix of resistance exercises with cardio bursts. Cardio intervals will keep your heart rate up while you use weights, which enables you to get results in a shorter amount of time. Butt kicks are a typical interval cardio move: Stand with your feet hip-width apart and jog in place, bringing your heels up to your buttocks as you lift your feet. Keep your pace as fast as possible and really try to kick yourself in the butt.