Losing weight

[JR 137]

One of my 2016 goals was to get under 200 lbs. On January 4th, I weighed 220.3 lbs. This morning I weighed 212.2 lbs.

I've been hitting a Wavemaster XXL 3-4 times per week for 45 minutes-1 hour. I use combinations and at different points in the workout emphasize technique, speed, and all out power. My clothes are so soaked with sweat afterwards that I've actually been able to wring out a few drops of sweat a few times.

My weight loss has been aided by one simple but major dietary change - I drink nothing but water. Since January 4th, I've had 4 bottles of soda total. Before that, it was 2-3 per day. Food portions have gotten a bit smaller too, but negligibly so.

At this rate (I know I'll plateau) I'll have no problem getting under 200. So a new goal is necessary...

Make my high school senior year wrestling weight by my 40th birthday on June 25. I've got a few days short of 6 months to get to 177 lbs.

Going to have a friend check my body fat percentage to see where I stand.

[DWx]

wow that's great progress

I'd really recommend https://www.myfitnesspal.com/ for tracking your inputs. Alongside calories it tracks things like protein intake, carbs etc. and gives the full breakdown. One of the better apps I've found for doing this.

[hammer]

Just wondering...when you say you hit the bag for 45 - 60 minutes is that continuous? Asking because right now one part of a workout I do involves three 2:00 rounds on the heavy bag, which is a challenge...and while I'm not in great shape I'm not a couch potato.

[JR 137]

wow that's great progress

I'd really recommend https://www.myfitnesspal.com/ for tracking your inputs. Alongside calories it tracks things like protein intake, carbs etc. and gives the full breakdown. One of the better apps I've found for doing this.

My diet is pretty well balanced between protein carbs and fat. I'm not big on tracking that stuff, but I was tracking calories and what I ate to see if things needed to be changed. No one's diet is perfect, and neither is mine by any means. But it's realistic. I just eat a little less. If I hit a wall, I'll track that stuff closer.

I've bet using my Fitbit and the app that goes with it. Mainly for heart rate and number of calories.

[Nidan Melbourne]

wow that's great progress

I'd really recommend https://www.myfitnesspal.com/ for tracking your inputs. Alongside calories it tracks things like protein intake, carbs etc. and gives the full breakdown. One of the better apps I've found for doing this.

My diet is pretty well balanced between protein carbs and fat. I'm not big on tracking that stuff, but I was tracking calories and what I ate to see if things needed to be changed. No one's diet is perfect, and neither is mine by any means. But it's realistic. I just eat a little less. If I hit a wall, I'll track that stuff closer.

I've bet using my Fitbit and the app that goes with it. Mainly for heart rate and number of calories.

Great work on the weight loss currently, and keep up the great work!

Since your losing the weight, don't forget that you need to work on strength to stabilise your body.

For your diet, i personally wouldn't personally count the calories but be aware of how much is in them. But changing your portion sizes is vital including what you eat.

As I don't count calories, but i go for the food that is nutritional low GI. I normally keep a food diary to keep track of what I eat.

Personally my diet consists of primarily fruits and vegetables, then some protein coming from meat. My carbs are lower than what I normally consumed, but mainly comes from bread and noodles now that I have once or twice every 2-3 weeks.

I know majority of Americans these days are overweight or obese but is usually due to portion size and how much sugar is in everything.

But congrats on cutting out the soft drinks out of your life.

I have been trying to lose weight as well and doing well on this attempt. That is why I love using my Fitbit to help me see what I'm doing. Since I have the Fitbit Flex it doesn't keep track of my Heart Rate, but i do keep track of what I eat (they finally added the Australian Foods), and how far I walk everyday. Also keeping track of how much sleep I get.

[JR 137]

Just wondering...when you say you hit the bag for 45 - 60 minutes is that continuous? Asking because right now one part of a workout I do involves three 2:00 rounds on the heavy bag, which is a challenge...and while I'm not in great shape I'm not a couch potato.

It's pretty continuous. That includes a few minutes to warm up and a few at the end to cool down. The first few days were brutal. I learned how to pace myself pretty quickly though. It was pretty hard not to go all out.

I pace myself by watching my heart rate. I have a Fitbit Charge HR which shows my pulse by pressing a button. According to my Fitbit app, here's what my last workout looked like...

20 minutes in the peak HR (heart rate) zone

30 minutes in the cardio HR zone

3 minutes in the fat burn zone

53 minutes total

148 average beats per minute

743 calories burned

14 cal/minute

I don't do timed rounds. I'll do sets of 20 techniques, i.e. 20 front kicks each leg, 20 roundhouse, 20 side kicks. I go back into a stance each time, but I don't stop between kicks, sides or types of kicks. I'll get a bit winded and my legs will get tired after that, so I'll usually go to punches, say jab and cross while moving forward. Basically, I'll do sets of 20; either single techniques or combinations. If I need to back off a bit, I'll do 20 of something at a slower pace or not as hard. Once I'm ready, I'll increase the intensity.

Not intentionally, but I'll usually start off concentrating on form, then I'll focus more on speed, then I'll focus more on power. When I get really tired, I'll slow down and really focus on form. If I'm exhausted, I'll just move around the bag concentrating on my footwork and hand positioning.

I don't go in with a set plan, I just do what feels right. Looking at a graph of my HR, I'm doing a good job of alternating max HR with cardio zone HR. Basically, interval training.

I don't know if the number of calories burned is accurate, but the HR is close enough. And my clothes are soaked. And there's drops of sweat all over the floor.

Keep in mind you're probably hitting the bag as a station, not as the sole training. That'll make getting a good and long rhythm going pretty difficult.

Sorry for the long post!

[JR 137]

wow that's great progress

I'd really recommend https://www.myfitnesspal.com/ for tracking your inputs. Alongside calories it tracks things like protein intake, carbs etc. and gives the full breakdown. One of the better apps I've found for doing this.

My diet is pretty well balanced between protein carbs and fat. I'm not big on tracking that stuff, but I was tracking calories and what I ate to see if things needed to be changed. No one's diet is perfect, and neither is mine by any means. But it's realistic. I just eat a little less. If I hit a wall, I'll track that stuff closer.

I've bet using my Fitbit and the app that goes with it. Mainly for heart rate and number of calories.

Great work on the weight loss currently, and keep up the great work!

Since your losing the weight, don't forget that you need to work on strength to stabilise your body.

For your diet, i personally wouldn't personally count the calories but be aware of how much is in them. But changing your portion sizes is vital including what you eat.

As I don't count calories, but i go for the food that is nutritional low GI. I normally keep a food diary to keep track of what I eat.

Personally my diet consists of primarily fruits and vegetables, then some protein coming from meat. My carbs are lower than what I normally consumed, but mainly comes from bread and noodles now that I have once or twice every 2-3 weeks.

I know majority of Americans these days are overweight or obese but is usually due to portion size and how much sugar is in everything.

But congrats on cutting out the soft drinks out of your life.

I have been trying to lose weight as well and doing well on this attempt. That is why I love using my Fitbit to help me see what I'm doing. Since I have the Fitbit Flex it doesn't keep track of my Heart Rate, but i do keep track of what I eat (they finally added the Australian Foods), and how far I walk everyday. Also keeping track of how much sleep I get.

I'm keeping track of all the stuff you are too. My wife bought it for me for my birthday last year because I said "I wonder how many steps I'm taking every day." I also wanted to track my sleep because it's awful. She bought it without me asking for it nor thinking about it.

Being a school teacher who never sits down and constantly paces around the room, I average 20,000 steps a day (on work days). Think that's a bit high though, to be honest with you. I wake up 2-3 times per night on average. I've been contemplating seeing a sleep specialist because of it (not because what the Fitbit is telling me).

The Fitbit is a great tool. The app is a bit bare bones, and the "active minutes" is a bit inflated IMO, but nothing's perfect. I guess compared to a sedentary office worker it isn't inflated though.

If you like the non-HR Fitbit, the Charge HR would most likely be a good investment. I just don't like how you can't get the time or anything else to constantly display. But I guess I'm used to it.

Their app has friend challenges. No idea how to do it/set it up. If you're interested and know how, PM me. It could keep us both motivated.

[hammer]

Thanks for the info. Nice way to get whole body cardio. I can get the HR going well with my longer runs but it only really works the legs, and not in the same way the bag work does.

[JR 137]

Thanks for the info. Nice way to get whole body cardio. I can get the HR going well with my longer runs but it only really works the legs, and not in the same way the bag work does.

I despise running. No offense. I don't even run to my car when it's raining. I don't mind it at all as a part of sports, but running on its own is just dreadful to me.

Something I found interesting was that the days I'm more kick heavy on the bag, the more time I spend in the max HR zone. Legs are a lot heavier than arms, so it makes complete sense to me.

If I'm going to hit the bag 4 days during the week, I'll spend 2 days concentrating on kicks, and the other 2 on hands, alternating the days. The only downfall is there's a day or two that I hit the bag then go to the dojo a few hours later. If my teacher is the the mood to go harder than usual that night, it's tough.

[Nidan Melbourne]

wow that's great progress

I'd really recommend https://www.myfitnesspal.com/ for tracking your inputs. Alongside calories it tracks things like protein intake, carbs etc. and gives the full breakdown. One of the better apps I've found for doing this.

My diet is pretty well balanced between protein carbs and fat. I'm not big on tracking that stuff, but I was tracking calories and what I ate to see if things needed to be changed. No one's diet is perfect, and neither is mine by any means. But it's realistic. I just eat a little less. If I hit a wall, I'll track that stuff closer.

I've bet using my Fitbit and the app that goes with it. Mainly for heart rate and number of calories.

Great work on the weight loss currently, and keep up the great work!

Since your losing the weight, don't forget that you need to work on strength to stabilise your body.

For your diet, i personally wouldn't personally count the calories but be aware of how much is in them. But changing your portion sizes is vital including what you eat.

As I don't count calories, but i go for the food that is nutritional low GI. I normally keep a food diary to keep track of what I eat.

Personally my diet consists of primarily fruits and vegetables, then some protein coming from meat. My carbs are lower than what I normally consumed, but mainly comes from bread and noodles now that I have once or twice every 2-3 weeks.

I know majority of Americans these days are overweight or obese but is usually due to portion size and how much sugar is in everything.

But congrats on cutting out the soft drinks out of your life.

I have been trying to lose weight as well and doing well on this attempt. That is why I love using my Fitbit to help me see what I'm doing. Since I have the Fitbit Flex it doesn't keep track of my Heart Rate, but i do keep track of what I eat (they finally added the Australian Foods), and how far I walk everyday. Also keeping track of how much sleep I get.

I'm keeping track of all the stuff you are too. My wife bought it for me for my birthday last year because I said "I wonder how many steps I'm taking every day." I also wanted to track my sleep because it's awful. She bought it without me asking for it nor thinking about it.

Being a school teacher who never sits down and constantly paces around the room, I average 20,000 steps a day (on work days). Think that's a bit high though, to be honest with you. I wake up 2-3 times per night on average. I've been contemplating seeing a sleep specialist because of it (not because what the Fitbit is telling me).

The Fitbit is a great tool. The app is a bit bare bones, and the "active minutes" is a bit inflated IMO, but nothing's perfect. I guess compared to a sedentary office worker it isn't inflated though.

If you like the non-HR Fitbit, the Charge HR would most likely be a good investment. I just don't like how you can't get the time or anything else to constantly display. But I guess I'm used to it.

Their app has friend challenges. No idea how to do it/set it up. If you're interested and know how, PM me. It could keep us both motivated.

That was a good idea for you wife to do. It does really help with motivation in the long run. As it helps keep me motivated and is brutally honest so i can be held accountable for what I do or don't do.

Considering the 'Active Minutes' is based of M.E.T you have to ensure that you keep the information accurate to have the minutes to be accounted for.

I'm looking at upgrading to the Fitbit Blaze when it is released here in Australia, as that will help me keep track of everything especially for work and placement.

If you have friends on Facebook or via the email that you set it up with you then can invite them that way as friends then you can send challenges through the app itself in the challenge section.