Lift Things Up And Put Them Down


Originally Posted June 2011

vaca 2014 zuma panorama

 

Exercising with weights is a simple as lifting things up and putting them down. I am not kidding, yet, we as human beings tend to CAM00364complicate everything.  I have to chuckle when I am in the gym and I watch every day folks doing advanced training techniques they read about in a magazine or someone told them about.  However, I am not laughing at them, I admire the fact that they are in the gym; working out, trying to improve their health and fitness, but I notice that in the years they have been going in, they haven’t altered themselves very much.

A senior citizen in trying to slow down his pr...

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Exercising is not complicated.  You literally do something over and over again. The biggest key is consistency.  Advanced training techniques can be fun once in awhile, but they aren’t for the every day person, whose goal is to simply improve their health.  For one, those that utilize the advanced techniques are athletes by profession; they are working out several hours a day and have the free time to allow themselves to recuperate from grueling workouts.  Most of us have jobs and after the time we have in the gym, we have jobs to do, families to attend to and other responsibilities that take not only our time, but our energy.

But, for some reason, people think complicated is better.  For endurance exercise they take various classes to keep themselves from getting bored.  They will spend up to ninety minutes trying to burn off body fat, when in essence because of excess carbohydrate consumption, about an hour of that time is wasted burning carbs that they should not have ingested in the first place.

SWEAT AND SWEETEndurance, strength and fitness are easy to build.  You pick an exercise, you repeat it and most importantly; be consistent.  I am not saying you should never mix it up a bit, but your core exercises should have consistency, especially for the beginner. I watch as a new person enters the gym and every six to eight weeks they are completely changing their routines.  They haven’t laid the foundation of consistency, so they don’t get the resulsts they expect and you know what happens?  They quit. The solution to boredom is NOT always chaning things up, the real solution is getting results.  The best way to get results is to remain consistent.

In the realm of progressive resistance exercises, weight training is nothing more than lifting things up and putting them down.  It is that simple.  If you are morbidly obese, completely out of shape or a novice, as in my book, I recommend two months of pre-training. You need to get your body ready to actually work out.  Jumping right into hardcore workouts will only result in fatigue, excessive soreness or worse; injury.  Take the time to get your body ready for a workout.  However, even the workouts outlined in my book, build from the pre-training phase.  You want to be progressive in your resistance, but you also want to be consistent.

When it comes to endurance, as I stated above, most people waste plenty of their valuable time because of poor eating choices.  If you want to burn stored body fat for energy, restrict cant-build-muscle-31ayour carbohydrate intake. Does it make sense to give your body an alternate fuel to burn when you are trying to burn something else?  Also, get away from the timed exercises.  I never understood that one.  If you are new to working out; go outside and walk around the block a few times and yes time yourself.  Not so that you walk for the same time on your next walk, but so that on your next walk you try to complete the same distance faster.  Slowly increase your distance and speed until you are pushing yourself and burning body fat. Another happening in the gym, or the track or along the levy system that makes me smile is the people who spend all this time doing “cardio” all the while they are carrying on a conversation.  If you
can carry on a conversation, you aren’t working hard enough.  The football coach at my high school would always yell; if you can talk, you aren’t working hard enough.

As always, when embarking on an exercise program get a medical check up.  It is important to take care of ourselves, but we must be sure we are healthy enough not to cause more harm than good.

Keep the complexity out of your workout.  Keep it simple, keep it consistent and you will get the results you are seeking.

——————————————————————————————————————

 

 

6 months!

 

*****************************************************

 


Life is lived in color, but sometimes the answers remain black and white. 
 

 

Aloha, Ciao and Stay Healthy,

 

Joe

 

full color cover

 

Sometimes The Bastard Returns is available on Amazon.com

 

Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG

 

Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_

 

http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333

 

For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism.

 

**************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.***********

An Important Week — Follow-up #40: Final Installment, Goal ATTAINED


vaca 2014 zuma panorama

6 months! Tuesday 04/15/2014 — 214lbs. **I was supposed to run a friend to the airport this morning, but the flight was canceled and new flight is tomorrow, since I wasn’t planning to jog today, but go tomorrow days got flipped so I got in my LEG day jog today, 1 mile in 12:12 and 2 100 yard sprints over 1/4 mile. ** I had a great shoulder and arm workout at the gym. ** Diet right on the money. **Feeling fantastic, everything fitness-wise is right on track. 

Wednesday 04/16/2014 — 213bs  **No jog or sprints this morning.  Straight to the gym for a good leg workout.  For some reason it wasn’t great, the pace was good and the weights were about usual, but it just didn’t FEEL great.    **Diet right on the money. 

Thursday 04/17/2014 — 212lbs **2 mile jog this morning 26:15, I was moving a little slowly, probably the cold temperature of 28 degrees, and 4 100 yard sprints over 1/2 mile.  But the cold weather is no excuse, just layer up and go.    cold temp, early hour no excuses   **I had another great chest and back workout at the gym. Increased weights on every exercise, and the pace was nice and quick.   ** 1 minutes of rope skipping post workout.  ** Since there is no class today, I spent some time in both the sauna and steam rooms.  It is nice when we can just relax a bit. **Diet right on the money.

Friday 004/18/2014 — 211lbs *** Another brisk morning in NEPA.  Layered up the workout attire and headed out.  2 miles 25:50 and 4 100 yard sprints over 1/2 mile.  **Shoulders and arms at the gym and I had another great workout and skipped rope for 2 minutes post workout.**Diet right on the money.

Saturday 04/19/2014 — 210lbs.   **1 mile jog, 11:54, before heading for the gym.  **LEG day and abs at the gym. LEG DAY and abs, it was another great workout. **Skipped rope for 90 seconds post workout  **Diet right on the money!

This is my final posting of the important week series.  It has been almost 9 months to the day since I got back on the scale on July 18th of 2013 and learned that I had regained 84 pounds and the scale reported a weight of 294 pounds.  Well, that is now in the rear view mirror. I have attained my weight loss goal of 84 pounds gone, for a weight of 210 pounds.  That does not mean I am going away.  No, anything but, a new series will be starting next week about living a fit, healthy and better life.  While I will continue daily weighing, I will no longer record it here.  While weight loss was never my primary focus, getting the relapse weight off was very important to me, now all of my focus will be on fitness, and living the better life.

Thank you to all who have supported me, and thank you for those who did not! 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy, Joe

full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl- 20/detail/1492763365   Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG

Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333

For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************

The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.***********

Obesity Undone, is available in both paperback and kindle versions at amazon.com:

http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333

http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q

and on Create Space https://www.createspace.com/3903024

************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #39


vaca 2014 zuma panorama 6 months! Tuesday 04/08/2014 — 219lbs. **I woke up a little late because it was raining I was going to skip my jog, but it was 50 degrees and it was only misting when I finally got out of bed.  I just couldn’t let this kind of a morning go by, so I went to the track and jogged 2 miles in 27:54 and did 4 100 yard sprints over 1/2 mile.  At the gym I had another great shoulder and arm workout.  Because I was late I decreased by rest time between supersets to almost none, and increased the weights.  I even managed to sneak in 2 minutes of rope skipping before the clock forced me to hit the showers. *Diet right on the money.

Wednesday 04/09/2014 — 219bs  **1 mile jog 12:17 no other endurance work because it is leg day at the gym.  **Had a great leg and ab workout.  **Diet right on the money. 

Thursday 04/10/2014 — 219lbs **2 mile jog this morning 27:04 and 4 100 yard sprints over 1/2 mile.   **I had a great chest and back workout at the gym.   ** 1 minutes of rope skipping post workout.  Still need to bring my own skip rope into the gym, really don’t care for the light speed rope.  My legs were shot from yesterday’s leg workout combined w/this morning’s jog and chest/back workout, but I still managed 1 minute. **Diet right on the money.

Friday 004/11/2014 — 217lbs *** It was a great morning to jog, almost 60 degrees up here in the hell that is NEPA. Got in  2 miles in 25:12, then did 4 100 yard sprints over a 1/2 mile.   **Shoulders and arms at the gym and I had another great workout and skipped rope for 2 minutes post workout.**Diet right on the money.

Saturday 04/12/2014 — 217lbs.   **1 mile jog, 11:55, before heading for the gym.  **LEG day and abs at the gym. LEG DAY and abs, it was another great workout.  **Diet right on the money!

Sunday 04/13/2014 — 216lbs. **A perfect morning, almost 60 degrees out.  Did 4 mile jog 55:56 followed by 8 100 yard sprints over 1 mile for a total of 5 miles on endurance work.  

 

 

  It has been since before my relapse that I was able to get that much endurance work in.  Only managed 1 minute of rope skipping, after a great leg workout yesterday and the distance today, legs were kind of shot. **Diet right on the money.

Monday 04/14/2014 — 215lbs.** 2 mile jog – 24:01  followed by 4 1oo yard sprints over 1/2 mile.  **Another great chest and back workout at the gym. **After the weights only managed 1 minute of rope skipping, with all the endurance work I have to build up the rope skipping.  **Feeling fantastic and for the first time in awhile feeling fit.    ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #38


vaca 2014 zuma panorama 6 months! Tuesday 04/01/2014 — 225lbs. Had a great workout, the best since I had the upper respiratory tract infection.  Weights were all good and moved from exercise to exercise with little rest. I felt fantastic!   No stationary bike, I am hoping that if the lows stay above freezing to return to jogging prior to going to the gym tomorrow. *Diet right on the money.

Wednesday 04/02/2014 — 223lbs  **1 mile jog this morning, just me and the bats at the track, and then hit the gym for a great leg and ab workout.  Feeling fantastic, although my weight is still over 220, my clothes are fitting better, and I feel fantastic.  It isn’t all about the numbers on the scale. **Diet right on the money. 

Thursday 04/03/2014 — 223lbs **2 mile jog this morning, I still need to get up a little earlier because I want to jog 2.5-3 miles and get in between 2 and 4 100 yard sprints.  **I had a great chest and back workout at the gym.  I had to shave off 5 sets of chest and 5 sets of back because jogging eats into my time, but no worries, I am still keeping my combination of high volume and high intensity up, instead of 40 sets of chest/back I do 30 sets, but I increased the weights.  ** 2 minutes of rope skipping post workout, time to build up to 5, 7, 9, 11 and then 15 minutes, also I need to bring my weighted rope into the gym, I don’t care for the light weight ropes that are available.  ** I’m feeling fantastic, although my weight is starting to hold steady, my pants size is dropping and suits that didn’t fit 2 weeks ago are starting to fit, as well as my athletic fit dress shirts.  **Diet right on the money.

Friday 004/04/2014 — 221lbs *** Jogged 2 miles, then did 2 100 yard sprints over a 1/4 mile.  I need to wake up just a little earlier to get a little more distance and at least 1 more lap of sprints.  **Shoulders and arms at the gym and I had another great workout.  I was moving between each superset with very little rest and increased all the weights.  I felt fantastic after my workout, it never amazes me that when the weather turns and I can jog outside in the morning, it influences my entire day.  **Diet right on the money.

Saturday 04/05/2014 — 219lbs.   **Interval goal of 75lbs gone reached this morning.   Another 9 pounds to final goal of 210, which I have decided will be my final goal.  **Ran an easy mile today before heading for the gym.  **LEG day and abs at the gym.  Because of jogging now, I have had to decrease my sets by 5 on thighs and 5 on calves, so only doing 30 sets total.  I increased both the weight and the speed of the workout.  It was another great workout.  **Diet right on the money!

Sunday 04/06/2014 — 219lbs. **A little on the chilly side this morning, but I didn’t let that stop me from getting outside for my workout today.  Did a 3 mile jog, in the non-landspeed record setting time of 43:24, and then I did 4 100 yard sprints over 1/2 mile and then 1 minute of rope skipping.  **Diet right on the money.

Monday 04/07/2014 — 219lbs.** 2 mile jog – 27:19 followed by 2 1oo yard sprints over 1/4 mile.  **I had a great chest and back workout at the gym.  My total sets are now 30 15 chest, 15 back and I completed the workout in about 40 minutes. **After the weights 3 minutes of rope skipping.    ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #37


vaca 2014 zuma panorama 6 months! Tuesday 03/25/2014 — 220lbs. A pretty good workout, still recovering for this respiratory tract infection, it is almost gone, but still in the lungs a little, so makes breathing difficult when I am exerting myself with the weights.  Managed 3.3 on the stationary bike  and a few minutes in the sauna!   *Diet right on the money.

Wednesday 03/26/2014 — 220lbs  **While at rest I feel great, there is still a little bit of this infection in the lungs. I had a good leg/ab workout, still only doing partial workout, hoping to be back to full workout tomorrow, but I will play it by ear.  Skipped rope for about 2 minutes.  **Diet right on the money. 

Thursday 03/27/2014 — 220lbs **Had a pretty good chest/back workout and did about 2.3 miles on the stationary bike.  Still a little residual in the chest, but feeling almost 100%, and may be able to get out and jog soon if the weather cooperates. **Diet right on the money.

Friday 03/28/2014 — 220lbs *** I can honestly say, that today was the first time in my life that I had a bad workout.  I always say there are on 3 types of workout, good, great and missed, but today, I just didn’t have it in the tank.  I did a few sets to see if I would get in the groove, but I just didn’t.  I’m not sure if it is some residual from being ill or what.  But, I packed it in, did the steam and then the sauna and headed out.  Tomorrow is another day to attack the workout.  **Diet right on the money.

Saturday 03/29/2014 — 220lbs.   ** 40 degrees outside, woohoo, headed out and got in a one mile jog before heading to the gym for a pretty good leg and ab workout.   **Diet right on the money!

Sunday 03/30/2014 — 220lbs. **Another 40 degree day allowed me to get in a jog at the track.  

I got in 2 miles and then did 2 100 yard sprints over a 1/4 mile.     **Sticking point, splurge meal. 

Monday 03/31/2014 — 227lbs. I can’t believe it, I got snowed, actually iced in this morning.  What was foretasted as light snow showers, turned into one hell of an icing on the roads here in NEPA.  By the time the plows finally came by, it was too late to get to the gym.  On a brighter note, it looks like the lows aren’t going to be too bad starting tomorrow night, so I may be able to get out for morning jogs on a regular basis.   ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #36


vaca 2014 zuma panorama 6 months! Tuesday 03/18/2014 — 225lbs. Another great workout: shoulders/arms, no stationary bike, but managed a few minutes in the dry sauna, felt so good!   *Diet right on the money.

Wednesday 03/19/2014 — 223lbs  **Back to my pre-sticking point weight :) !**I’ve come down with a nasty upper respiratory infection. No gym today. Starting heavy doses of vitamin C and Zinc.  **Diet right on the money. 

Thursday 03/20/2014 — 223lbs **Still feeling a little knocked on my ass by this infection.  Went to the gym, but just spent time in the sauna. **Diet right on the money.

 

Friday 03/21/2014 — 223lbs *** Up all night, illness has moved to lower respiratory region and is going through the draining phase, it is down in my chest. No gym.  **Diet right on the money.

Saturday 03/22/2014 — 222lbs.   Almost feel well again.  Had a very good nights sleep, still have a little bit of this infection in my chest, but the vitamin c and zinc did the trick and I think I’m at the end.  I decided to give myself one more day of rest from the gym, but I am hoping to get a little walk in the fresh air later today.  **Diet right on the money!

Sunday 03/23/2014 — 222lbs. ** Hit the gym for stationary bike, got in about 6 miles,  and then relaxed for about 15 minutes in the sauna .    **Diet right on the money. 

Monday 03/24/2014 — 222lbs. Pretty good workout considering how sick I was just a few days ago.  I did about 1/2 of my chest and back workout and  then went for about 3  miles on the stationary bike, and then a few in the sauna.  Hope to be back at 100% in the next couple of days.   ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365 

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

A Backslide Does Not Equal A Fail


 

 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color coverSometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #35


vaca 2014 zuma panorama 6 months! Tuesday 03/11/2014 — 234lbs. Vacation overload.  Didn’t do much of anything, but I am definitely rested.  Hit the gym with a vengeance this morning.  Was only planning to do a light, easy workout… 2 sets in and I just couldn’t hold back.  Felt fantastic when I was done.  *Diet right on the money.

Wednesday 03/12/2014 — 234lbs **I had a great leg and ab workout at the gym. I had to cut it short and couldn’t get in the stationary bike because I had to get up to the school a little earlier than usual. *Diet right on the money. 

Thursday 03/13/2014 — 231lbs **I had a great chest and back workout at the gym.  Got in about 1 1/2 miles on the stationary bike.  Right back into the groove, on track and feeling great! **Diet right on the money.

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Friday 03/14/2014 — 229lbs *** I had another great shoulder/arm workout this morning. I was moving at a great pace and was soaked in sweat at the end.   No stationary bike   **Diet right on the money.

Saturday 03/15/2014 — 227lbs.   Another great leg and ab workout.   I really flew through my workout. Sometimes even when things are going great, a little rest can be a great benefit.  Managed to squeeze in  2 miles on the stationary bike. **Diet right on the money!

Sunday 03/16/2014 — 227lbs. ** Hit the gym for stationary bike, got in 7.8miles, 1 minute of rope skipping and then relaxed for about 15 minutes in the sauna .    **Diet right on the money. 

Monday 03/17/2014 — 225lbs. This is the weight I was at 2 weeks ago when I hit a sticking point. I actually was down to 223lbs, but even though diet was perfect and exercise was intense, weight was creeping up.  I was only planning to take a one day splurge to break the sticking point, but I took some time off from everything.  At the time I wasn’t sure it was a good idea, but I really needed the time away and today I feel fantastic.  ** I had a great chest and back workout, flew though my sets, added some weights, and noticed that the lightest weights today were the heaviest weights a few months ago — PROGRESS — and at the end I was covered in sweat.  I did 2.3  miles on the stationary bike.   ** Diet right on the money. 

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #34


vaca 2014 zuma panorama 6 months! Tuesday 02/4/2014 — Monday  03/10/2014

Vacation. No work, no diet, no exercise.  Rest and recovery mode.

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #33


vaca 2014 zuma panorama 6 months! Tuesday 02/25/2014 — 224lbs. 70lbs down — 14 to go!  **I had another great workout, today was shoulders/arm, and no endurance work.  Had some trouble sleeping, I went to bed too early and had some difficulty waking up, but the gym reinvigorated me when completed my workout. **Diet right on the money.

Wednesday 02/26/2014 — 224lbs **I had a great leg and ab workout at the gym. Increased the weights on most exercise, and kept a pretty quick pace.  I only manged 1 mile on the stationary bike, I had some trouble sleeping Sunday and last night so I got out of the house a little later than usual.  *Diet right on the money. 

Thursday 02/27/2014 — 223lbs ** Slept in a little and felt somewhat rushed, but had another great workout out. Chest/back but only had time for about 1 1/2 miles on the stationary bike.  My sleep cycle is out of whack this week; a lot on the brain and can’t shut it off.  Feeling pretty down, but I won’t cave into the food cravings — the bad feelings will pass, but I will not negate all my hard work and renewed eating for just a little emotional low! **Diet right on the money.

Friday 02/28/2014 — 223lbs *** I had another great shoulder/arm workout this morning.  No stationary bike   **Diet right on the money.

Saturday 03/01/2014 — 223lbs.   Another great leg and ab workout.  Increased weights on every exercise and I flew through my workout.   2 miles on the stationary bike. **Diet right on the money!

Sunday 03/02/2014 — 224lbs. ** Hit the gym for stationary bike, got in 11 miles and then relaxed for about 15 minutes in the sauna room and steam rooms.    **Diet right on the money. 

Monday 03/03/2014 — 225lbs. ** I had a great chest and back workout, flew though my sets and was covered in sweat.  I did 2.0  miles on the stationary bike.  I am seemingly at another sticking point.  It is spring break at the college, and I’m closing my office for a few days. Additionally, I’m going to take a couple of days of from the gym.  Need some rest and recovery time and come back to reaching my end weight goal!    ** Diet right on the money. 

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************