Gary Taubes; Why We Get Fat — And Excuses Not To Exercise


vaca 2014 zuma panorama

Classic Doc Joe:  

For the next several weeks I will be re-posting some of my original writings.  Sadly, the last several months, I lost sight of what I had previously written. 

I just finished reading Gary Taubes latest bookWhy We Get Fat And What To Do About It.  I thoroughly enjoyed it, but I have the same criticism of Mr. Taubes that I have had in the past; he gives people excuses and justifications NOT to exercise.  I do not deny nor refute the studies he cites, but he seems to want to give every obese person every possible out to avoid exercise and in turn,  improve their overall health and wellness.  Exercise may or may not influence weight loss, but it does influence overall health, wellness and fitness.  The myriad of pages he spends to justify indolence and laziness is really a disservice to those who need to take control of their obesity issues and live a better quality of life.  Below is a posting I did in the past, I repost it here because reading his book did not change my mind, it just reaffirmed my opinion. I respect Mr. Taubes and would enjoy a meeting and debating him on the the topic of exercise.  I understand that he is an established and respected writer and, for the time being, a more successful author than I am, but that doesn’t change my views that for all the good he is doing brining to light the truth about proper nutrition, he is not helping anyone with his dissuasion of the importance of exercise.

I was on Jimmy Moore’s Facebook page and blog where I learned of science writer and author of the books; Good Calories, Bad Calories and Why We Get Fat: and what to do about it, among other books, was recently on the Dr. Oz show.  Since I work when the show airs, I watched the online version of the show.

The show was interesting and  I thought Gary held his own and made his points in the allotted time.  I am sure it was edited for broadcast to fit the time frame, so I am willing to bet that we missed quite a bit.  I did find Dr. Oz to be closed minded and really out of his league when discussing low carbohydrate eating.  I will post more bout this at a later time when I have a chance to view the episode again.

What concerned me was the on-line exclusive discussion concerning exercise.  Gary Taubes is correct; you do not need to incorporate exercise to lose weight.  I will not dispute this fact.  If an obese person follows a low carbohydrate eating plan — that person will lose weight.  No and, if or buts about it.

However, is that really the best way to accomplish the goal?

More importantly, should weight loss be the sole goal?

Tthe answer to both questions is a resounding no!

In my book, in columns that I have written and interviews I have given; I am fond of saying that weight loss is a side effect of fitness.  Not because fitness is the way to lose weight, but because the goal is not weight loss — the actual goal is physical fitness.

I can’t tell you how many times I am asked about lose skin from losing over one hundred pounds or how can one maintain their weight loss and the big one;  I thought once I lost weight I would feel better, but I don’t.

The answer to all of the above is exercise.  The problem is the general view of what exactly is exercise.

Exercise must contain both progressive resistance and endurance exercise.  People must stop thinking aerobic or cardiovascular exercise.  Those terms limit the scope of thought, the type of exercise and of course, the results.

Gary Taubes made the comment that exercising will actually cause a person to eat more by “Working up an appetite.”

To those of us who exercise regularly and follow a low carb eating plan, we can attest that we may have an increase in hunger.  However, since low carb eating doesn’t concern itself with overall quantity of food, this is not a big deal.  That mindset should only apply to those that follow calorie restricted diets.

The other factor is that when one follows an exercise program that incorporates both progressive resistance training and endurance exercises, that person will actually crave the foods that will promote muscle repair, proteins, that will actually assist in  fat loss.

My concern about Mr. Taubes so adamantly opposing exercise is that it will just give the lazy an excuse not to exercise.  Without exercise, one limits their overall enjoyment of life.

As I have said before;  weight loss and fitness are not about living longer; they are about living better.

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

 

Aloha, Ciao and Stay Healthy,

 

Joe

www.ObesityUndone.com

 

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.***********

Say No To Obesity Drugs and Say Yes To Good Health!


 

vaca 2014 zuma panorama

 

Classic Doc Joe:  For the next several weeks I will be re-posting some of my original writings.  Sadly, the last several months, I lost sight of what I had previously written. 

{What I am about to write does 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.}

Food and Drug Administration panel has just recommended for approval a new diet drug Contrave that, according to a report, didn’t quite meet all the criteria the agency had set for obesity drugs.  Hmm!  So, the first diet drug in a decade recommended for approval, doesn’t even meet the FDA’s criteria.  Am I the only one scratching my head?

Not only does it not meet all the criteria, the news articles further report that there is also the potential for heart-related side effects.  So, we are going to try and reduce obesity to help stave off heart disease by … taking a drug that may have heart related side effects.  Okay, am I missing something?

Additionally,  it is reported that part of the drug’s formula, bupropion, is already known to increase blood pressure. Now, let me get this straight. Obesity is a controllable cause of hypertension,  so to counteract the effect of obesity, we are going to now take a drug that may actually increase an already elevated blood pressure.   I have to ask; are people out of their  minds!?!?!

How many diet pills have been pulled off the market in the past?  The antidepressant in this chemical concoction has been pulled off the shelves at one time.  Do people need bricks to fall on them to realize that all drugs have potential side effects and are not the answer to the obesity problem?

Those  who battle obesity need to stop looking to drugs for the solution. The answer is within each of you.  Perhaps, you need some help bringing it up from the depths of your being, but trust me, the inner strength is there.

There is no reason to  become the victim of a later learned drug side effect, because by the time the dangerous side effect is learned, it may be too late.

In addition to the drugs, I implore those who are obese to stop turning to surgeons whose scalpels cut and constrict to cure.  Gastric by-pass, stomach stapling, and other bariatric surgeries, REALLY… Why do this to yourself?  How much sense does it make to risk side effects of anesthesia, post-op infection, malabsorption syndrome, et al when it is not necessary?  Of the people I am acquainted with,  or have learned about, who have had the various surgeries, I only know of one person who doesn’t have any type of long-lasting negative effect from the procedure.

There is no reason to take any of these risks to lose weight and regain health.  The answers are within each of you.  Via mental energy, exercise and eating you can not only overcome obesity, you can remodel you body and, most importantly, recapture your health

Mental energy is the belief that you can control yourself.  And let me tell you something; you can control yourself.  You can control what you eat and how much exercise you put out.  When you keep saying I can’t, you won’t.  You can.  I know you can.

Exercise is a must.  We need to keep out bodies moving each and every day. Exercise is the oft sought fountain of youth, don’t neglect it.

Eating is the easiest of the three.  Cut out the carbohydrates, adopt a low carbohydrate eating plan.   Eat healthy fats, lean proteins and vegetables.  Not only do these foods taste delicious, they make you feel and function better.

By taking control of oneself, we are able to conquer obesity, but more important, we are able to restore a sense of self-confidence.  By beating back obesity without the use of gimmicks, unnecessary and potentially harmful drugs and surgery, we show ourselves what we can accomplish when we set our minds to something.

You have it within yourself.  Don’t just believe it, know it!

The belief in drugs and surgery over oneself and proper diet and exercise is contrived bulls__t!

Find the strength and send the unhealthy, unfit version of yourself packing.   Once you do, you will live life better.

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

 

Aloha, Ciao and Stay Healthy,

 

Joe

www.ObesityUndone.com

 

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.***********

Must Exercise Be Fun?


vaca 2014 zuma panorama

Classic Doc Joe:  For the next several weeks I will be re-posting some of my original writings. Sadly, the last several months, I lost sight of what I had previously written. 

 


“…. to go into a cold gym takes a lot of discipline, boy, I’ll tell ya. … I never liked to exercise, but I like results.”   Jack LaLanne

 

 “One can exist for an indefinite period without exercise, but one cannot really and truly live without it.” Bernarr MacFadden

 

I was reading on one of the many Facebook pages I belong to and someone was asking about not feeling up to a workout.  Some of the responses suggested that workouts must be fun.  As I read them I had to ask myself two questions:

Are my workouts fun? Do they need to be?

My exercise routine is spit into two portions:

Strength training, in which I use weight lifting.

Endurance training, in which I use a combination of jogging, sprints and rope skipping.

Yes, I will admit that there is something exhilarating about pitting myself against cold, unyielding iron.  I look forward to my mornings in the gym.  If I am pressed for time, I always get in some sort of weight training. While I do relish weightlifting, I’m not sure if the word fun would be an apt descriptor.

When it comes to jogging; I like the the time alone {except for the bats circling overhead}, free from distractions, outside enjoying the weather — but do I have fun?

No, not really. I am not even sure I even enjoy the activity itself.  I am not really built for running, either physically or mentally, but because of the results I attain —  I get out there and I do it.

I am not sure if fun should be part of the criteria for going out and exercising or even in  the choice of a particular exercise.  I pick and chose my routine for the results I desire to achieve.  When I am bulking up and adding strength, my weight training is slower and the weights I use are much heavier.  I still jog, but I cover less distance and I do it at a much slower pace.  When I a leaning out, I decrease the poundages and I move much quicker.  I cover more distance when I jog, I do it at a faster pace and I include rope skipping and sprints.

No matter what my particular goal is, I always include both progressive resistance and endurance training.  They both contribute to the overall result I desire to achieve.

Is fun important?  I guess it could be, but it isn’t a requirement.  Exercise should be done to improve the overall quality of life.  While I don’t really consider my exercise routine fun, it makes much of the other activities that I engage in much more fun.  When I was in Chiropractic school I spent hours upon hours studying for classes, quizzes, exams and boards.  Did I have fun during all that study time? I would have to say no, but it was necessary to achieve my goal.  I look at exercise much the same way.  My goal in regards to exercise is not to have fun during my exercise time; it is to achieve an improved level of fitness. The fun is in the results —

European Jet Ski Championship, Crikvenica, Croatia

Image via Wikipedia

-because I am fit, I am able to hike longer and more difficult trails.

-because I am fit, I am able to participate more actively in beach and ocean activities

-because I am fit, I am able to live every aspect of my life much fuller and with much greater joy.

So, is fun a requirement when it comes to choosing an exercise routine? Perhaps to some, but it wasn’t to Jack LaLanne and it really isn’t to me.

I am much more concerned with the results of the exercises I pick.  Taking into account travel to the track, then to the gym, showering and dressing — only about ninety minutes of my day is focused on exercise.  While fun is nice; I prefer effectiveness, which in turn  improves the quality of  the remaining twenty-two and a half  hours (and, yes, I sleep better because of exercise) of my day.

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

 

Aloha, Ciao and Stay Healthy,

 

Joe

 

 

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

Doc Joe Leonardi is the author of two books on weight loss and fitness.  Obesity Undone and Sometimes the Bastard Returns.  Both available on CreatSpace.com and Amazon.com.

front cover

Obesity Undone,  is the 2nd edition of the life changing book Fat Then Fit Now.  Obesity undone is weight loss and fitness uncomplicated. On March 1, 2008, Physical Culturist and Chiropractor Doc Joe weighed a ponderous, pachydermian and unhealthy 340 pounds. One year later he weighed in at 210 pounds.

In Sometimes The Bastard Returns Doc Joe Leonardi discusses the very real stbr frontproblem of obesity relapse. How it happened to him, and how on the verge of giving up,he reclaimed his health, wellness and fitness.

 

 

Doc Joe is also available to speak to your group, and for interviews.  You may reach him at FatThenFitNow39@gmail.com

 

************The posting that I  write 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.*************

Moderation? NO!


Classic Doc Joe:  For the next several weeks I will be re-posting some of my original writings. 

 


frj1951-1241280716Say NO to Mediocrity; Say NO to Moderation      

        

I heard that word again.

You know, that one word answer to the obesity epidemic.

It is the word that is offered as the simplistic solution to all our woes.

It is the word that the lazy jog on out to justify their lackadaisical, exercise efforts.

It is the word that those who consume junk food use as an excuse to feed their cravings.

It is the one word that makes the hairs on my neck stand straight up.

It is the one word that causes every muscle in my body to reflexively tense until they cramp.

What is the word?

Moderation!

The proponents of moderation tell us; to lose weight, all we need do is eat in moderation.

Radio personality and self-proclaimed America’s Doctor, media medic Dr. Dean Edell will tell you to eat whatever you like, just do so in moderation.  Please tell me exactly what is moderation?  Joe.340 would eat a dozen doughnuts over the course of a day — What is moderation?  Six!?!? You think I am joking.  For someone like me — food is an addiction, and that is exactly the thinking that can go on.

The gurus of pseudo-fitness decree that to shape up your body all you must do is exercise in moderation.  For Joe.340 moderate exercise would have been lifting and carrying 2 pizza boxes and a 2 six packs of beer from my car to the apartment.

Even tough talking, bombastic radio host Michael Savage, a man for whom political moderation is a travesty, demonstrates an uncharacteristic point of view when it comes to serious exercise when he states that you should only exercise enough to get your muscles warm.  Yo, Dr. Michael Alan Weiner, you would not accept moderation in the political realm because you understand that moderation produces mediocre results — Why accept it anywhere else?

Jack LaLanne knew the answer.  Once he swore off sugar as a teen, he stated he never had a sweet again.  He lived into his 90′s, that is a long time without Jack LaLannea slice of cake or a dish of ice cream.  Many will think that extreme, but Jack LaLanne was a man who not only talked about living a healthy life — he actually lived a healthy life.

If you suffer from obesity — did eating moderately cause you to become overweight?

If you are a physical wreck —  did you reach that state because you were only moderately slothful?

If you only want to kind-of, sort-of lose weight, I highly suggest moderation.

If you only kind-of, sort-of desire to improve your fitness level, then by all means, only exercise moderately.

If the object of education is to barely understand what you are studying, please, only review the material every now and then.

If the goal of your life is to only achieve limited, average, mediocre success, then don’t work too hard and that is exactly what you will achieve.

Simply stated, if your goal is excellence, you won’t get there via half-hearted, half-way, moderate attempts.

If you want to reshape your body and retake control of your very being, you must be willing to dedicate yourself to that effort.

You must not only have the desire to lose weight, you must not only have the determination get in shape, you must also have the discipline to accomplish your goals.

You must be aware of everything that you eat every day. You must do some form of exercise each day of the week. You must make a new you a priority in your life.

If you are unwilling to work hard, you will not reach your goals. If you are not going to invest time to exercise, the results won’t be those you desire.

I’m not saying to push yourself to the extreme limits elite athletes push themselves, but you must push yourself within your own limits. You must make the maximum effort you are capable of making to achieve the results you desire.

Of course, get a thorough physical examination. Be as sure as possible that you will not suffer deleterious effects from exercise or a new diet. When you are sure your current physical state can handle it, go out and begin to reshape and remodel your body.

Take it slow at first.

imagejpeg_2_3 (298x466)

Gradually, build up your strength and endurance.

However, as you progress and your fitness level improves, slowly but surely push yourself a little further.
As you continue to improve, as the excess body fat falls from your body, as you need to purchase new clothing, as you begin to enjoy a more active, fulfilling life you will no longer accept mediocrity.

Moderation? I don’t think so. I will take excellence any day!

Aloha, Ciao and Stay Healthy,

Joe

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

Doc Joe Leonardi is the author of two books on weight loss and fitness.  Obesity Undone and Sometimes the Bastard Returns.  Both available on CreatSpace.com and Amazon.com.

front cover

Obesity Undone,  is the 2nd edition of the life changing book Fat Then Fit Now.  Obesity undone is weight loss and fitness uncomplicated. On March 1, 2008, Physical Culturist and Chiropractor Doc Joe weighed a ponderous, pachydermian and unhealthy 340 pounds. One year later he weighed in at 210 pounds.

 

In Sometimes The Bastard Returns Doc Joe Leonardi discusses the very real stbr frontproblem of obesity relapse. How it happened to him, and how on the verge of giving up,he reclaimed his health, wellness and fitness.

 

 

Doc Joe is also available to speak to your group, and for interviews.  You may reach him at FatThenFitNow39@gmail.com

 

************The posting that I  write 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.*************

Must Exercise Be Fun?


“…. to go into a cold gym takes a lot of discipline, boy, I’ll tell ya. … I never liked to exercise, but I like results.”   Jack LaLanne

 

 “One can exist for an indefinite period without exercise, but one cannot really and truly live without it.” Bernarr MacFadden

 

I was reading on one of the many Facebook pages I belong to and someone was asking about not feeling up to a workout.  Some of the responses suggested that workouts must be fun.  As I read them I had to ask myself two questions:

Are my workouts fun? Do they need to be?

My exercise routine is spit into two portions:

Strength training, in which I use weight lifting.

Endurance training, in which I use a combination of jogging, sprints and rope skipping.

Yes, I will admit that there is something exhilarating about pitting myself against cold, unyielding iron.  I look forward to my mornings in the gym.  If I am pressed for time, I always get in some sort of weight training. While I do relish weightlifting, I’m not sure if the word fun would be an apt descriptor.

When it comes to jogging; I like the the time alone {except for the bats circling overhead}, free from distractions, outside enjoying the weather — but do I have fun?

No, not really. I am not even sure I even enjoy the activity itself.  I am not really built for running, either physically or mentally, but because of the results I attain —  I get out there and I do it.

I am not sure if fun should be part of the criteria for going out and exercising or even in  the choice of a particular exercise.  I pick and chose my routine for the results I desire to achieve.  When I am bulking up and adding strength, my weight training is slower and the weights I use are much heavier.  I still jog, but I cover less distance and I do it at a much slower pace.  When I a leaning out, I decrease the poundages and I move much quicker.  I cover more distance when I jog, I do it at a faster pace and I include rope skipping and sprints.

No matter what my particular goal is, I always include both progressive resistance and endurance training.  They both contribute to the overall result I desire to achieve.

Is fun important?  I guess it could be, but it isn’t a requirement.  Exercise should be done to improve the overall quality of life.  While I don’t really consider my exercise routine fun, it makes much of the other activities that I engage in much more fun.  When I was in Chiropractic school I spent hours upon hours studying for classes, quizzes, exams and boards.  Did I have fun during all that study time? I would have to say no, but it was necessary to achieve my goal.  I look at exercise much the same way.  My goal in regards to exercise is not to have fun during my exercise time; it is to achieve an improved level of fitness. The fun is in the results —

European Jet Ski Championship, Crikvenica, Croatia

Image via Wikipedia

-because I am fit, I am able to hike longer and more difficult trails.

-because I am fit, I am able to participate more actively in beach and ocean activities

-because I am fit, I am able to live every aspect of my life much fuller and with much greater joy.

So, is fun a requirement when it comes to choosing an exercise routine? Perhaps to some, but it wasn’t to Jack LaLanne and it really isn’t to me.

I am much more concerned with the results of the exercises I pick.  Taking into account travel to the track, then to the gym, showering and dressing — only about ninety minutes of my day is focused on exercise.  While fun is nice; I prefer effectiveness, which in turn  improves the quality of  the remaining twenty-two and a half  hours (and, yes, I sleep better because of exercise) of my day.

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

 

Aloha, Ciao and Stay Healthy,

 

Joe

 

6 months!

 

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

Doc Joe Leonardi is the author of two books on weight loss and fitness.  Obesity Undone and Sometimes the Bastard Returns.  Both available on CreatSpace.com and Amazon.com.

front cover

Obesity Undone,  is the 2nd edition of the life changing book Fat Then Fit Now.  Obesity undone is weight loss and fitness uncomplicated. On March 1, 2008, Physical Culturist and Chiropractor Doc Joe weighed a ponderous, pachydermian and unhealthy 340 pounds. One year later he weighed in at 210 pounds.

In Sometimes The Bastard Returns Doc Joe Leonardi discusses the very real stbr frontproblem of obesity relapse. How it happened to him, and how on the verge of giving up,he reclaimed his health, wellness and fitness.

 

 

Doc Joe is also available to speak to your group, and for interviews.  You may reach him at FatThenFitNow39@gmail.com

 

************The posting that I  write 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.*************

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...

Image via Wikipedia

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.************