Death to Rationalization

Manage energy not time

2009-06-18T05:25:00.000-07:00

I am currently reading Power of Full engagement and I recommend everyone read this book if you want to get more out of life than the normal grind.

The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal

Talent, some have it and some don't

2009-05-01T10:11:00.000-07:00

So, I cannot play “Crazy Train” with my hands but I can get you to drop two jeans sizes in 8 weeks. Fit into those skinny jeans by July 4th. Program works for fitting into tight shorts and bathing suits too.

Darren Garland
Dynamic Fitness Solutions
www.dfssj.com

UNthink KFC's Ploy!

2009-04-28T05:52:00.000-07:00

UNThink KFC’s ploy!

April, 27^th 2009, Kentucky Fried Chicken (KFC) gave away a free piece of their New Grilled Chicken in every store in the country. I took the bait and tried a piece of the new grilled offering from KFC. The chicken itself was little greasier than I expected but overall I thought it had a nice flavor and could see myself eating more in the future. KFC has been called the second unhealthiest fast food in the country behind Taco Bell and I think this marketing plan is intended to bring pseudo healthy people back into the restaurant.

Even though I thought the chicken had promise, I have a problem recommending people go to KFC because the rest of the menu is garbage. There was not a single option except for the chicken that I would say is remotely healthy. White flour Biscuits, mashed potatoes and corn drenched in gravy, and soft drinks are too processed to be a part of a healthy diet.

The cashier was amazed when I purchased additional chicken and asked for water. KFC knows that most consumers are not health conscious enough to eat the chicken, drink plain water and forgo the other bad offerings. To make matters worse the branch I went to is a KFC/Taco Bell so I anyone that is working on improving their health is playing Russian roulette with going to KFC for the Grilled Chicken.

PS.

For more Healthy Tips, go to www.dynamicfitnesssolutions.net and sign-up for our newsletter.

PSS.

East Coast Skinny Jeans Challenge is coming to Dynamic Fitness Solutions. More information will be available in the next few days so stay tuned.

The dietitian told you to eat what?

2009-04-18T08:28:00.000-07:00

My client asked me how she could lose weight and tone-up, which is the most common question any fitness person receive. She told me she wanted a fitness plan but that she had a nutrition plan a dietitian had created for her. I told her I would love to know what the dietitian from a local hospital had given her so I could tailor the plan to what the diet recommended.

She agreed, and later that week she brought in the materials. I was immediately shocked at how dated the materials were. I swore it was straight from the 1992 food pyramid with low fat, low protein, high carbohydrate recommendations. Now, most fat loss practitioners do not use low fat high carb diets any more but that was not my biggest issue with the materials.
The Plan recommend that if person eats at a Mexican restaurant then they should eat tortilla chips because of the health benefits and the to curb overeating. Now, I know from my experience and many people would agree that is terrible advice. Similar advice was given for eating fried wonton strips at Chinese restaurants. It typically takes 20 minutes for you satiation mechanisms in the body to respond to eating. Given that the body will easily over eat if we follow the advice.

Let's take highly processed foods that are calorie dense and add them to meals where most people overeat. If you goal is to lean out then: DO NOT EAT TORTILLA CHIPS OR FRIED WONTON STRIPS before your meals. I would recommend avoiding most appetizers as they add to many too calories to the average meal and most are overly salted, high in poor fat sources and have highly processed carbs.

Less than Six weeks till memorial day. Is your body ready for the beach. Come check out our 10 lbs. in 4 week program.

DFS Party Wednesday March 25th

2009-03-17T05:13:00.000-07:00

Excessive sugar intake causes narcotic dependence symptoms

2009-03-11T05:00:00.000-07:00

2002 Princeton study showed rats fed an excessive sugar diet showed signs of withdrawal similar to seen in opiate users. Apparently, the sugar reacts with similar brain receptors to produce drug like euphoria. Link

A better choice for healthy living is to follow the six pillars of nutrition. Check it out

Alcohol and cancer linked in new study

2009-02-25T06:47:00.000-08:00

ABC News is reporting: A new study published today in the Journal of the National Cancer Institute points to a link between alcohol consumption and a greater risk of cancer in females.
News story: Link

It seems even in moderation Alcohol usage can show significant risks.

Disney Eggs!

2009-02-24T05:47:00.000-08:00

I was food shopping Sunday night and one of the items on my list was eggs. Normally I buy Eggland's best eggs but I didn't because they were almost twice expensive as the Disney eggs. That's right.... Eggs from Disney farms with colored character logos on each egg. The nutritional value and diet source are equivalent to the Eggland's and like I said they were considerably cheaper.
don't believe me here is the video... http://tinyurl.com/cv24ul

Now I don't have anything against capitalism, but this venture seemed weird to me. However, I have eaten the eggs in a few dishes and I did not notice a difference.

I guess the variations in eggs came out of the need to add more essential fatty acids into our western diet. People started talking about Omega 3s and their role in health. The chickens from the two companies I spoke of feed the chickens with omega 3 rich items like flax seed. There is definitely a need form more omega 3s in most diets, but I think a better source is from marine animal sources. I won't bore you with the conversion rates of ALA to EPA and DHA, but Animal sources of omega 3 are more beneficial to the body. So in addition to the omega 3 rich eggs add essessiantal fatty acids from marine sources like Krill.
Check it out!
http://tinyurl.com/bvueas

School Pride

2009-01-08T16:07:00.000-08:00

My Alma mater is the #1 public university in the country in the best value category. Okay, enough gloating. In the next few days I will be reveiling the breakout fat loss plan for 2009 so keep reading and enjoy the video!

Visit msnbc.com for Breaking News, World News, and News about the Economy

Time to make a YOU turn

2008-12-29T12:20:00.000-08:00

The holiday gluttony is almost over and we need to start talking about our fat loss strategies. We need a map(fat loss program) to get from here to there. We talked about self discipline in our last entry and that is very important but there will be times when we fall of the path.

In YOU: On a Diet, by experts Michael F. Roizen, MD, and Mehmet C. Oz, MD state that making lasting fat loss changes takes time and no one will excede on self discipline alone. Analgous to using a GPS device you will fail to to follow the directions but instead of returning to the starting point, you need to gently remind yourself to make a u-turn at the next opportunity and get back to the correct route.

First rule of Fat Loss: Self Discipline

2008-12-19T06:55:00.000-08:00

You cannot out run a bad diet! The simple fact is if you do not have a nutrition strategy your fat or weight loss goals will not be reached by exercise alone. I am often asked what is the best exercise and have to say pushing your plate away from you reigns supreme.

So taking a cue from coach Mike Boyle, I am giving DFS members self Discipline wrist bands. 2009 is the going to be the year we learn self discipline.

Hank did it so can YOU!

2008-12-16T06:44:00.000-08:00

Last Saturday my trainers and I attended a training seminar to continue our growth. World Famous Strength Coach Mike Boyle held a presentation on working with obese people and people with back issues. He presented these two videos on a successful client. Mike's techniques are what we have been using at DFS for long time but he did offer some helpful ideas to enhance fat and weight loss. Over the next few entries, I will be explaining the methods for successful weight loss.

Hank Part 1

Hank Part 2

Beer Can Turkey

2008-11-26T12:41:00.000-08:00

I have messed with beer can chicken a few weeks ago and had the most moist and tender chicken EVER! So I am currently beer can turkeying and hopefully will have the same effect. Substitute diet lemon lime soda and discard the skin for a healthier varaition.

Pasta makes you fat

2008-09-25T07:18:00.000-07:00

Turns out that having your post workout pasta will not make you fat!

You think we are that naive?

2008-09-18T12:56:00.000-07:00

The website associated with this ad posted the following: The American Medical Association (AMA) recently concluded that "high fructose corn syrup does not appear to contribute to obesity more than other caloric sweeteners."

Their argument is that you are going to eat substances that make you fat but High Fructose Corn Syrup(HFCS) is not worse than the other sweetners.

You sold me!?! Too bad that our society doesn't eat anything in moderation. The Corn refiners think we are idiots. There is a graphical correlation of the start of major soda companies using HFCS instead of sugar and the diabetes epidemic we are seeing.

Our bodies are designed to filter toxins from our bodies, otherwise a lot of us wouldn't have made it out of our twenty's but that doesn't mean we should abuse it. Yes, HFCS are probably fine in moderation but they do not contribute to a healthier lifestyle and we have seen their abuse. Why don't we as a society try to change the mindset of sugar/HFCS abuse.

I will get off my soap box now and let the presidential candidates take over.

Great example of human potential

2008-09-14T08:24:00.000-07:00

It is always good to strive past what you are currently capable of. One of the items that I have been stressing is body control and the use of body weight exercises. This is the upper reaches of body control and it's impressive.

Don't fool yourself steady state cardio doesn't work

2008-09-08T06:50:00.000-07:00

My mentor Rachel Cosgrove talks about the misconceptions of steady state cardio in the her latest article. She was training for a triathlon and thought she would see significant fat loss. Check out what she found in the article "The Final Nail in the Cardio Coffin."

Come find out the fat loss secrets I learned from the folks at Results fitness!

What a lion can teach us about friendship

2008-08-28T05:34:00.000-07:00

Having a social base of support is very important to continued success.

What is your main goal? Are you working towards it?

2008-08-14T13:25:00.000-07:00

Here is a video form Brain tracy that I found very inspiring!

I am working towards building the best empowerment facility in south jersey. That is why I am off to Alwyn and Rachel Cosgrove's Results Fitness in Santa Clarita California. I hope to come back and create the best facility in the Philadelphia region.

Why I wear number 73?

2008-08-11T06:26:00.000-07:00

I have lived in three NFL cities in my life and up until this past December, I had not bought a football team jersey. I went to high school in Tampa and college near Washington DC, and currently preside outside Philadelphia. Tampa bucs, for of most my stay ,was terrible team including the famous or infamous "REPUS" bowl where the loser of the game received the first draft pick. Washington redskins fans are so obnoxious that I never felt like I wanted to join their minions. I am an eagle fan and finally wanted to brand myself as one. Not to wear any old Eagles jersey I decided to get a Shawn Andrews Jersey because I played offense line in college and like to think the lines are ultimate reason why teams are successful.
Well, I got the jersey and wouldn't you know the he is not in training camp. I was frustrated at the news and assumed that he was holding out for more money or some of the selfish reasons people often hold out of camp.
I was sad to learn that he was dealing with depression. At 6 feet four inches and 340 lbs you would think this man would be able to with stand anything. He has stated that he has had some emotional issues related to his size since he was a kid and the scars are still there. I had felt some of the same pain over my appearance when I was younger and can relate. These issues don't go away you just have learn to acknowledge them and use them as assist. I hope he learns how to deal with his pain and I hope he recovers and not because he is an all pro lineman. Even if he never plays again, I will wear his jersey!

A new video of people of different sizes and shapes working hard!

New Trainer works through pain

2008-07-29T09:28:00.000-07:00

Katy Bodenberg is seen here working out in spite of her broken wrist. The back extension record has been broken by almost a minute. Who is man or woman enough to step up and compete. Good luck and have a great day

What's your excuse?

2008-07-24T05:07:00.000-07:00

I am as guilty as anyone falling into self dialogs, which are usually 80% negative, but it is the slow and steady idea that works. Consistency and commitment to your goals is the most important components to achieving results. It is very easy to a miss a meal, workout, etc. and say screw it I failed what is the point of continuing. The reality is that one missed meal or missed workout is not going to prevent you from getting results if you are consistent with the rest of your activities.

Self defense classes for women are forming, so if you know anyone who could benefit from learning how to defend themselves please have them contact me.

Darren goes Campaignin

2008-07-16T06:22:00.001-07:00

Send a JibJab Sendables® eCard Today!

Are you where you want to be?

2008-07-07T09:28:00.000-07:00

Are you always working towards you goals? It is true in most cases that slow and steady wins the race. We have completed half of 2008. Have we worked enough to be in position to reach our goals? My goal was to lose 60 lbs by oct 10th and I am a little behind having only lost 25 lbs. I was on pace but fell into bad habits last week and now I will have to be strict to make up that ground. Do your behaviors match your goals?

I want to focus on a client that motivates me. Ashley G was able to drop 19 lbs(18 lbs from fat) and go from a size 14 to a six. During her training she has dropped almost 10% body fat and continues to strive to get her figure back post pregnancy. Congratulations to Ashley and I wish her continued success.

I am having a second half of the year special. Training sessions can be purchased in blocks of 6 sessions for $150 with a minimum of 2 blocks. Also, there is prizes for the people who refer the most business to DFS.

Summer strength programs forming in july

2008-07-03T08:50:00.000-07:00

DFS is starting summer strength programs for high school and college athletes. DFS will have the benefit of two new instructors, who both have extensive backgrounds in sports training. Coach Katy Bodenberg and Ryan Gore worked with the athletics program at Drexel and Temple Universities respectfully.

The Above video demonstrates the type of work it takes to be a champion.

Happy Fourth of July Everyone!

Give me strength

2008-06-13T11:58:00.000-07:00

An incident that gave me some perspective:
The attraction that old habits can exert when you are at your weakest. I had a full day of training and exercise and was going to softball practice and I was rushed for time and had not prepared meals. Immediately, my brain said eat at a fast food place...it's fast, it's easy, and you deserve it given how well you have done the past two months. Wouldn't you know that for a split second I thought I do deserve it. Thankfully, I came to my senses and realized that my addiction hadn't gone away. Now, it is a lot better in that I don't salivate every time I go by Burger King anymore but apparently I haven't won the war yet. I have to realize that my emotional eating can be controlled but will always have to be monitored. Instead of the Fast Food, I had a nice salad from the supermarket.

"If your not first, your last..."

2008-06-10T13:07:00.000-07:00

While I was happy to compete I would have like to have our team in the photo instead of the winners. The event was a huge success and raised a large amount of money for Alzheimer's disease research. Team Dynamic Fitness solutions finished 7th out of 40 teams and would have been in the top five if we hadn't over analyzed several clues.
Teams were given 25 clues to 25 destinations in Philadelphia and rewarded points for figuring out the location and corresponding question associated with the location. e.g. The Philadelphia Symphony plays here? Answer: Kimmel Center. Corresponding question once you arrived at the Kimmel Center. How many tiles does the commonwealth of Pennsylvania crest touch? Answer: 8. We had 2.5 hours to get as many locations in as we could. All in all we walked almost 7 miles in 95+ degree weather.
The lesson I learned from Saturday is to not over analyze clues or information. For example : One of the questions said we need to find "Curly's" House and a corresponding mural. My teammate says, I know where Larry Fine was born but I don't know where Curly was born. Now we walked right by Larry's house and did not check it for the any murals. Of course the question was wrong and they obviously don't know their stooges but we should have just put down the mural instead of over analyzing and not acting.
Analysis Paralysis is a condition I often find in my clients and myself. Maybe we read a diet that calls for eating fewer than 100 grams of carbohydrates and because of this one item we neglect to do any part of the diet. The funny thing most of us couldn't track our macronutrients to that level anyway. Simple plans are the most effective, such as cutting sugary drinks, Fast food, and anything with High fructose corn syrup.
Here is my simple Plan: Work my ass of in the gym and BJJ facility and cut the crappy foods from my diet.
Results:
Lost 32 lbs. and two coat sizes in 58 days.

My training for the Amazing Race...

2008-06-03T13:03:00.000-07:00

Starts this weekend with my participation in Philadelphia's QUASH sponsored by the Alzheimer's Association. My team will have four members and we will travel around the city of Philadelphia searching for and hopefully solving puzzles and clues. The event is supposed to test or mental and physical ability. To help support please visit my QUASH website: Link
The event should be a little easier than when I started my body challenge, because I just broke the 30lbs lost threshold and I am a little under half way to my goal!

Personal Stats
weight 276 lbs.- 30lbs
height 76 inches still tall
waist 40 inches- 3 inch
Hips 44.75 inches -3.25 inches
Chest 49 inches- 3.5 inches .
arms 18 inches- 1 inch
forearms 13 inches- -.5 inch
legs 27.25 inches- 1.75 inches
calves 17 inches- 1 inch
Shoulders 57.5 inches+ 1.5 inch
neck 18. inches- .5 inches

World's ugliest dog!

2008-05-28T07:56:00.000-07:00

I am asking that you vote for Elwood this year to keep his title as World’s Ugliest Dog! Not only is Elwood a NJ boy but he does such great work for charity with his title. He’s the sweetest little guy, and his mom our friend Karen is a wonderful person and takes care of so many helpless animals who have nowhere to go. We adore Elwood and are asking that everyone cast a vote for him! Go Elwood! You can also visit Elwood’s site at www.everyoneloveselwood.com.

Here is the link: http://www.sonoma-marinfair.org/uglydogvote08.shtml

What are world Wii live in.

2008-05-27T13:00:00.000-07:00

Tomorrow WiiFIT will be introduced to American consumers and I have mixed feelings about the idea. Though, I like the idea of people moving and exercising more than they currently are, I have to think that this is a poor substitute to the real thing. Our society wants to have immediate results and they want to skip necessary steps to advancement. The feeling of accomplishment after persevering through tough situations is much better than gaining instant gratification. I am working through my martial arts training and I get my butt kicked a few times a week but I am improving and that little bit off success is worth the effort. My long term goal is to reach black belt status and that could take me into my mid-forties to obtain but it is the awesome example of the journey being greater than the destination. So, play the WiiFit and get a little escapism out of it but I recommend taking up an activity that will push you out of your comfort zone.

Body challenge update:
Weight is staying around 280 lbs and I will be adjusting my calorie intake to maximize fat loss. I think the dramatic fat loss numbers seen earlier will be harder and harder to come by as I get closer to my final weight.

And you think you're retaining water?

2008-05-22T07:27:00.000-07:00

I am making light of a serious condition the former world's fattest man is dealing with. I can make this joke because he is making great strides to correct the problem and is on his way to setting a new record for the most weight loss by a human being. He weighed in at over a half a ton and has since lost 500+ lbs with the aid of famed nutritionist Dr. Barry Sears, who makes an excellent fish oil product by the way. We all struggle with one issue or another and the lesson is to always work toward a remedy. Remember, constant pressure creates a diamond out of coal!

The hardest to learn...

2008-05-19T10:57:00.000-07:00

is the least complicated. The lyrics to this Indigo girls' song involve first love and the life lessons associated with taking a chance. I think we can use it as a lesson on taking chances in general. Living a healthy lifestyle is not complicated, but it is a hard lesson to learn about ourselves.
We have look at ourselves and realize our frailties. If we don't accept and work on these issues they will never be conquered.
I have learned how important it is to make meals ahead of time. Dan John, a fitness expert, talks about dieting "free will" and how to utilize it. He states that you must prepare meals in advance while you are excited about the process, otherwise you will slip if you try to prepare daily meals. Cutting vegetables and cooking lean meats might seem easy but after a hard day at work it might be the last thing most of us want to do, but if the components are already prepared it makes our ability to diet that much easier.
Training does not have to be complicated. Hard circuit training, strength training, and smart interval cardio creates enough of response in the body to change its composition. The question is do we workout with enough intensity to reapt the benefits.
The picture above is hike a did several years ago in the superstitious mountains outside Phoenix....The golden dome at the top is the called the "flatirons" and that was the destination. At the time it was the hardest hike I had ever completed but I remember the feeling of looking out over the valley and the pride I felt. The funny thing was how many times I wanted to quit during that hike, but I decided i wasn't going to quit.
I will not quit on myself during this body challenge!

Are you ready for beach season?

2008-05-15T05:58:00.000-07:00

It is amazing how a person can quickly change many aspects of their appearance by following a sound nutrition plan. Fat loss and decreases in girth are obvious but the skin tone, hair quality, and posture all improve with the addition of healthy foods. Now, take that nutrition plan and add to it a sensible exercise program and you have an awesome combination.

What does the above paragraph have to do with a beach body? Simple, we can drastically change our appearance and self confidence with a sound diet and exercise plan. You can be the woman, on the beach, in the two-piece bikini, or the man that gets mistaken for the "Hof"!

Checkout the link above this entry titled "Warp Speed Fat loss". My clients and I have been utilizing this system for a few weeks and the results are outstanding. The best thing about the program is the fact that everything is laid out for you. Every workout and meal is listed for 28 days! Start Monday and by June 15th you will be in the best shape of your life.

The time to put up....

2008-05-13T05:21:00.000-07:00

I have been on the diet for 30 days and I have done well. No fast food, alcohol, or junk food consumed is a great accomplishment for me. Why do I feel so melancholy? I think this is the point where most people revert back to old habits, content in the fact that they sacrificed and saw some results.
Well, I am not content and that is why I am continuing with my mission. Body composition change is not easy, especially sitting in an outback restaurant, where everybody is eating bloomin onion,cheese fries, and slamming 20 oz beers. I think my short term will power is getting better, but I know this is a long battle. Enough of the negative diatribe...Here's this weeks girth changes!

Personal Stats
weight 284 lbs.- 22lbs
height 76 inches still tall
waist 41 inches- 1 inch
Hips 45.75 inches -2.25 inches
Chest 50.75 inches- 1.75 inches .
arms 18.5 inches- .5 inch
forearms 13.5 inches- no change
legs 27.5 inches- 1.5 inches
calves 17 inches- 1 inch
Shoulders 57 inches+ 1 inch
neck 18. inches- .5 inches

The last lecture...

2008-05-09T09:25:00.000-07:00

Inspirational lecture on life and death revised for the Oprah Winfrey show. Watch it...enough said.

This weekend fellow New Jersey strongman Zach Even-Esh is holding a strongman competition. All the proceeds are going to the Lift STRONG fundraising project. If you're in the area get over there and support the event: Zach's Event information

Weight keeps dropping and performance keeps rising

2008-05-07T16:01:00.000-07:00

I am now solidly weighing in the 280s and I have seen a drastic improvement in my body control and agility. The last week of Brazilian jujitsu has been very satisfying for me. There is a combination of factors that caused the increased performance but my diet is the keystone. I have lost weight and have improved my energy levels, coupled with the fact that it is easier to move my body at 285 than 306. A synergistic effect is occurring between my martial arts studying and my fat loss.
I have played sports most of my life in the heavyweight divisions and on the Line of scrimmage in football. My size was rewarded especially in football. This identity of being big is hard for me to let go of, but I know as grow older there is no need for me to carry such body mass. Health reasons alone should warrant a shift to a smaller body but I have to reset my internal image of myself. I will never be a small person but I can try to be a lot leaner and reap the benefits of my new body. I am just starting to see the results and I LIKE IT!

Cuatro de Mayo

2008-05-04T07:02:00.000-07:00

The day after a set back and I am reevaluating my eating issues. Going to a Cinco de Mayo party and not having a tasty alcoholic beverage was a victory! I did however have too many BLTs. These Bites, Licks and Tastes can really add up in an evening. I tried to stay away from the obvious bad foods but Mexican food at a party is treacherous sailing. I went to the party after a taxing Brazilian Jujitsu session and was weighing 285 lbs. I weighed 292 this morning so I have work to do this week.
So what is the G.I. Joe lesson for today, BLT's can really add up so I should prepare for these parties in the future. I have to realize that I am still have weaknesses to old favorites.

Off to the store to pick up the veggies and lean protein for the week. Consistently weighing in the 280s coming this week!

How quickly things change...

2008-05-01T15:50:00.000-07:00

Tom Furman from physical strategies wrote an article entitled "EPOC? What is it, and does it really work." which gives more insight into EPOC? Basically, his article crushed my article from a week ago! New studies out show that EPOC is not the mechanism for fat loss that we once thought. So I was giving out misinformation...sort of. High intensity complexes and interval cardio are still the best way to induce fat loss but it looks like EPOC is not the reason!

Please enjoy a reprint of Tom's Blog .

EPOC is "excess post-exercise oxygen consumption" This has been a compelling concept that has been applied to many popular training programs. It’s also been marketed by clever diet guru’s trying to get a shot on the Oprah show. This data appeared in THIS thread. It is taken from Lyle McDonald’s Newsletter. Lyle produces incredible amounts of high quality information on diet and training his books are available from the link to the right.

LaForgia J et. al. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64. Links

Recovery from a bout of exercise is associated with an elevation in metabolism referred to as the excess post-exercise oxygen consumption (EPOC). A number of investigators in the first half of the last century reported prolonged EPOC durations and that the EPOC was a major component of the thermic effect of activity. It was therefore thought that the EPOC was a major contributor to total daily energy expenditure and hence the maintenance of body mass. Investigations conducted over the last two or three decades have improved the experimental protocols used in the pioneering studies and therefore have more accurately characterized the EPOC. Evidence has accumulated to suggest an exponential relationship between exercise intensity and the magnitude of the EPOC for specific exercise durations. Furthermore, work at exercise intensities >or=50-60% VO2max stimulate a linear increase in EPOC as exercise duration increases. The existence of these relationships with resistance exercise at this stage remains unclear because of the limited number of studies and problems with quantification of work intensity for this type of exercise. Although the more recent studies do not support the extended EPOC durations reported by some of the pioneering investigators, it is now apparent that a prolonged EPOC (3-24 h) may result from an appropriate exercise stimulus (submaximal: >or=50 min at >or=70% VO2max; supramaximal: >or=6 min at >or=105% VO2max). However, even those studies incorporating exercise stimuli resulting in prolonged EPOC durations have identified that the EPOC comprises only 6-15% of the net total oxygen cost of the exercise. But this figure may need to be increased when studies utilizing intermittent work bouts are designed to allow the determination of rest interval EPOCs, which should logically contribute to the EPOC determined following the cessation of the last work bout. Notwithstanding the aforementioned, the earlier research optimism regarding an important role for the EPOC in weight loss is generally unfounded. This is further reinforced by acknowledging that the exercise stimuli required to promote a prolonged EPOC are unlikely to be tolerated by non-athletic individuals. The role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise.

http://www.turbulencetraining.com/

My comments: In the last year or three, exercise programs for fat loss such as Alwyn Cosgrove’s Afterburn, Crain Ballantyne’s Turbulence Training and others have been geared around the concept of using certain types of training (either interval style cardio or highish rep/short rest weight training) to cause fat loss through an ‘afterburn’ effect where calories are burned after workouts to a greater degree than following standard training styles (esp. low intensity cardio). There’s little to no doubt that these programs work (I’ll come back to this at the end of the review) but this review paper raises the issue of how significant an impact the post-exercise calorie burn (called EPOC which stands for excess post-exercise oxygen consumption) actually is under most circumstances.

The first topic discussed is what EPOC actually represents. An outdated concept is that the post-exercise calorie burn represented an ‘oxygen debt’ representing the difference between what the body needed and what was available, this turns out to be simplistic and wrong. Lactate metabolism, phosphate resynthesis and fatty acid cycling, along with increases in catecholamine levels are likely the cause of the post-exercise calorie burn. Ultimately, the mechanisms are less important than the fact that EPOC is the result of a metabolic perturbation that has to be repayed afterwards.

I’m not going to detail the next section of the paper as it dealt with a bunch of boring methodological issues. Sufficed to say that accurate measuement of EPOC requires that certain methodologies be adhered to. One huge confound, which is likely the cause of the ‘exercise raises metabolism for 24 hours’ thing is food consumption. It’s easy to mistake the thermic effect of eating with an effect of exercise. Good studies take this into account. Othe issues such as taking into account baseline metabolic rate and subject characteristics are also important.

The next section of the paper deals with continous exercise and the impact of both duration and intensity on EPOC. Without going into every paper detailed in the review, the picture that has developed from the research is that EPOC goes up linearly with increasing exercise duration but exponentially with increasing intensity. That is, higher intensity exercise generates the higher EPOC. This is true if the duration is the same or if the same number of calories are burned. That is, if two people both burned 300 calories during exercise but one exercised at a high intensity and one at low intensity, the high intensity guy would get about double the EPOC. The problem is that, even under these conditions, the EPOC is still pretty minimal. In one study, subjects who exercised for 80 minutes at 70% VO2 max (about 80% of maximum heart rate) had an EPOC lasting 7 hours. But it only amounted to about 80 calories extra burned. Not to mention that only the most well trained individuals could sustain such a workload in the first place.

Additionaly, it appears that there is an intensity threshold to generate any EPOC at all, compared to exercise at 30-50% VO2 max (50% VO2 is about 65% of max HR or the typical ‘fat burning’ zone), exercise at 75% generates a larger EPOC. However, the total calorie burn is still relatively small overall, averaging perhaps 7% of the total energy burned. So if you burn 600 calories with high intensity continuous exercise, you might burn an additional 45 afterwards. While this certainly adds up over long periods of time, it’s still relatively insignificant compared to the total energy expenditure of the exercise bout.

The next section of the paper dealt with suprmaximal work, intervals basically. Interestingly, the data avaialable here finds that relatively short amounts of intervals can genrate EPOCs comparable to much longer bouts of continuous exercise. Several studies measured EPOCs from relatively short interval workouts on par with studies using much longer (>50 minutes) of moderate intensity work. Still, the total magnitude of the EPOC was relatively small, equal to roughly 13% of the total energy used during the exercise bout. So while the relative amount of calories burned after interval training is larger, the total amount is still small. In one study, subjects ran 20X1 minute intervals above VO2 max with a 2′ rest between. While the EPOC was about double that found in subjects who performed 30′ at 70% Vo2 max, the total EPOC was only about 32 calories (135 kJ).

The next section of the paper dealt a little more with the issue of exercise duration as studies have identified an increase in EPOC with increasing durations. However, the effect is only significant for exercise perforamed at intensities greater than 50-60% VO2 max (60-72% max heart rate). However, unless folks are willing to do 60-90 minutes+ of training, this still doesn’t amount to very much in absolute terms. This is especially true of lower intensity exercise where prolonged durations of 90′ or more are necessary to generate a prolonged EPOC; even there the absolute magnitude of calories burned is still small.

Finally the paper examines the impact of resistance training on EPOC. A number of studies have been performend and found fairly prolonged durations of EPOC (15-38 hours) and an increase in metabolic rate of 9-11% over that time period. However, many of the studies used horribly unrealistic numbers of sets (60 sets of 8-12 in one study, 30 sets in another). Interestingly, a study of women found a much shorter duration of EPOC (60-90 minutes); the reasons for this are unknown. Perhaps the most interesting study was the one using a relatively low volume of training (4 exercises for 4 sets each) in experienced lifters; in that study metabolic rate was significantly elevated for nearly 48 hours after lifting. The paper points out that the average person is unlikely to be able to sustain either the volumes (30-60 sets) or intensities used in these studies.

The paper concludes that, despite the variability in studies, the intensity of exercise appears to be of the utmost importance in terms of generating an EPOC. However, most studies indicate that the total magnitude of the EPOC is unlikely to be very large. With interval type training, EPOC may approach 14% of the total energy expended but, genrally speaking, interval training doesn’t burn as many calories during the bout so while the relative amount may be larger, the total EPOC is still small. For submaximal work, an EPOC of 7% is roughly the average.

This doesn’t really amount to much not to mention that, outside of trained individuals, most folks couldn’t sustain the durations (90′+) or intensities (80% maximum heart rate for steady state work or suprmaximal intervals) required to generate much of an EPOC. I would note that even beginners can work up to that level with a properly set up progressive program. One beef I tend to have with many exercise and fat loss studies is that the intensity or duration of the exercise is never increased as the folks become fitter. But that’s a separate topic for another day.

The paper suggests that focusing on maximizing the calorie burn of the exercise bout itself and issues of compliance should be the primary goal. Because even if you burn a few extra calories after the exercise bout, if you increase how many calories you burn with exercise by a couple of hundred, that couple of hundred will have a much larger impact than the 15 extra you burn because of it.

But here’s the thing, there seems to be a disconnect with the conclusion of this study and the results people are reporting with interval based types of fat loss programs.

Even looking at the original Tremblay interval study, where EPOC was unfortunately not measured, fat loss was significantly greater for the interval group despite a massively lower time investment and calorie expenditure. Something is going on.

It may be, and I suspect that it is, that EPOC is only part of the picture. Studies have found that interval training may increase enzymes involved in fat utilization more effectively (or at least more quickly than steady state exercise). A followup study by Tremblay found that to be the case and a very recent study found that only 2 weeks of interval training had a fairly significant impact on whole body and skeletal muscle capacity for fatty acid oxidation at rest.

This is assuredly mediated through both effects on gene expression as well as the glycogen depletion that occurs with high intensity activities; glycogen depletion itself enhances full body fat oxidation. Frankly, irrespective of EPOC and what happens during the exercise bout, if you increase the body’s utilization of fat for the other 23 hours of the day you aren’t exercising, that’s a good thing from a fat loss perspective. Coupled with a calorie reduced/controlled diet, enhancing fatty acid oxidation during the day goes a long way towards explaining enhanced fat loss.

Another possibility, implied by the Tremblay study is that interval type training programs are generating some muscle growth. I say implied because the original study found less of a change in total bodyweight than the change in fat; that suggests that muscle was gained. Given the caloric cost of synthesizing muscle, that would give a ’sink’ for incoming calories.

Of course, as the volume of training (number of intervals, number of exercises/supersets in interval based weight training programs goes up), so does the caloric expenditure of the bout itself. That’s in addition to whatever small extra impact that you may get from the EPOC.

I guess the bottom line is that, regardless of the apparently low impact of exercise on post-exercise calorie burn, interval based training programs have proven their utility for enhancing increasing fat loss. From a practical sense that’s ultimately more important than the mechanistic reasons why they work.

Astronomical Aspirations

2008-04-30T06:27:00.000-07:00

I was inspired watching the Mini-series "From the Earth to the Moon" last night. The episode entitled "For Miles And Miles" details Alan B Shepard Jr's successes and failures. Here is a description of his NASA career as stated by Wikipedia. "He piloted the Freedom 7 mission and became the second person, and the first American, to travel into space but in early 1964, Shepard was diagnosed with Ménière's disease, a condition in which fluid pressure builds up in the inner ear. This syndrome causes the semicircular canals and motion detectors to become extremely sensitive, resulting in disorientation, dizziness, and nausea. This condition caused him to be removed from flight status for most of the 1960s."
Alan never stopped striving to return to space. "Shepard was restored to full flight status in May 1969, following corrective surgery (using a newly developed method) for Ménière's disease. At age 47, and the oldest astronaut in the program, Shepard made his second space flight as commander of Apollo 14, January 31–February 9, 1971, America's third successful lunar landing mission. Shepard piloted his Lunar Module Antares to the most accurate landing of the entire Apollo program."

The episode had an inspiring message that we can all benefit from. Never let go of your dreams! Most likely none of us will have the opportunity to fly in space but we can still have the conviction to strive for our dreams regardless of their size.

On a side note: In the Episode, Alan B. Shepard is played by actor Ted Levine and his co-pilot on Apollo 14 is played by Gary Cole. At one point, there is a very tense moment when they are about to land on the moon. Kim (my fiance) says "come on Lumberg and the lotion guy from the silence of lamb". I almost fell of couch laughing so hard.
Gary cole
Ted Levine

Down to 289 with 17 lbs lost!

Smaller Portions you fool!

2008-04-28T08:59:00.000-07:00

I had a little setback and my weight loss stalled this week. I have been eating clean food with the proper meal timings but I haven't been losing fat at the rate expected, so I went through my food logs and realized I have two glaring holes in my current diet. Portion control and carbohydrates(Carb) timing are two components of the diet that have been lacking.

Vegetables, lean protein and good fats have been the staple of the diet so far but I haven't been eating the correct portions. I have gone back for seconds too often over the last two weeks. You hear a lot of dietitians talk about waiting 20 minutes after initialing eating and judging whether your still hungry. I think I will need to incorporate this idea into my eating patterns.

The Second issue I failed to address adequately was my carb timing. When I talk about carbs, I am referring to starchy carbs because a lot foods have carbs that don't affect blood sugar the way starchy carbs can. Dr. John Berardi speaks of rewarding yourself for exercising by eating carbs. Ingesting carbs post-workout does not have the detrimental effect on the body composition like eating carbs at other times in the day. I realized that I was not strict with my carb timing and that directly correlated to not losing as much weight/fat.

I have 164 days or 23 weeks left on the big day and I weigh 292 lbs. I need to average 2 lbs of weight over that span to get to my goal. Weight and fat loss does not occur in a linear fashion. Most of the excess is lost in the first few months of body transformations and as one gets closer to their goal the gains or losses are harder to come by.

Current Measurements:
Weight 292 lbs -14
Neck 18 inches -.5
Calf 13 inches same
Thigh 29 inches same
Upper arm 18 inches - .5
Lower arm 13 minus- .5
Chest 52 inches +1 inch
Shoulders 56 inches same
Hips 46 inches -1
waist 42 inches - 1

We lose fat the old-fashioned way...

2008-04-24T06:42:00.000-07:00

WE BURN IT(In a John Houseman voice)! Don't log off I won't get into a diatribe about the "The Paperchase". I simply want to point out that fat lose is simple...Sticking to the plan is difficult.

All you need to do is a create calorie deficit, exercise frequently and recover using healthy foods and rest. In today's world information is transferred at a amazing pace but unfortunately the science of fat loss is not advancing at the same rate. We may not know the exact mechanisms involved but we do have anecdotal information on what works for fat loss.

If our nutrition, supplementation, and rest is effective, then what is the best strategy for exercise? Create demanding full body workouts that create metabolic disturbances for days following exercise. The term "EPOC" is often used to describe this phenomenon and it simply means excess postexercise oxygen consumption. What does that mean? After working out the body is attempting to restore itself to pre-workout state. The body continues to expend energy for multiple hours post workout, up to 48 hours in some cases.

How do we accomplish EPOC in workouts? The most efficient way is to include circuit training and complexes in our routines. These workouts should be short and intense with little or no rest between exercises.

Why don't more people use this system in their training?... Because it is friggin HARD WORK but its worth it!

I am currently at 293 lbs. and have lost 13 lbs of weight in ten days. I will have my full measurements and pictures available early next week.

Evil Scottish program design

2008-04-21T10:19:00.000-07:00

Alwyn Cosgrove has created the ultimate fat loss plan! When I initially lost my weight I utilized his Afterburn and Afterburn II programs. Last time I lost my focus before I realized my goals.
That will not happen this time! I have 24 weeks till my wedding and I started the Afterburn II program today which last for 12 weeks. At that point, I will reevaluate what I am looking to accomplish and I will adjust accordingly. I decided with all of the diet and lifestyle issue I am dealing with writing a fat loss program for myself was not something I was looking forward to. So I am going to use a fantastic program that I can immediately implement.

Today's workout started with my Intu-flow and foam rolling plus some dynamic warm-up exercises from Magnificent Mobility.

The workout started with a complex of exercises including rows, hang cleans, front squat presses, back squats and good mornings. Anyone of these exercises can be taxing by themselves but a complex combines all of them into one set is just pure evil. I performed 4 sets with 90 seconds rest. I knew it was good workout early because I started wondering if I was going to make it through.

The second part of the workout contains 4 exercises that you rotate between: Bulgarian split squats, Push-ups, Supine hip extensions on a ball, and Supine rows with a jungle gym with feet on a ball. The last item is normally easy, but planks held for time kick your ass at the end of a workout, especially if you focus on using your Transverse abdominal (TVA) muscles and squeezing the glutes.

Last week I performed workouts that were designed to let my body recuperate from the strongman training I had been performing. The goal now is fat loss! I would like to keep a lot of the strength I gained the past few months.

After a week of mostly dieting and light exercises I lost 8 lbs. Let's see what happens when we add a fat loss exercise program into the mix.

Flexible Living

2008-04-18T08:44:00.000-07:00

I have an event this weekend that will take up this evening and most of the day tomorrow. Food preparation will accomplished this afternoon. I plan on making 8 meals, which is probably too much but this the will insure that I don't miss any feeding opportunities. Intuitively you would think that eating more often would cause a person to gain weight but the opposite is actually seen. The meals I am preparing are more like large snacks than big meals. An example of meal might consist of a Chicken wrap( Flatout wraps with chicken breasts, mixed greens, hummus and carrots is my current favorite) and another might include a handful of unsalted nuts. Nutritionists like John Berardi talk about eating every 2-3 hours to boost the metabolism and avoid drastic drops in blood sugar. For more information on the 10 habits of successful dieting please visit Precision Nutrition.

Goal number 5 is to be flexible enough to do a full split

I am currently working with Lauri Ruddach, who is a fitness phenomenon and along with her kettlebell prowess she is an accomplished yoga instructor. I will incorporate Intu-flow everyday to help keep my connective tissue healthy and keep my body limber. Several times a week, I will incorporate traditional yoga routines like the sun salutations to develop my flexibility. As I progress Lauri has planned for me to start Prasara yoga.
The best benefit of increase flexibilty is cool ways you can choke people!

What you can learn from the biggest loser

2008-04-17T10:57:00.000-07:00

Ali Vincent lost an incredible 122 pounds (47.86%) on NBC's Biggest Loser and looks great. I am inspired by her accomplishment and had the opportunity to listen to several of her interviews and found a two common themes. She said her weight gain was gradual process over many years and she had to deal with the realization that she will have weight problems for the rest of her life.

Weight gain is normally a gradual process. If it was a dynamic process then people would most likely act upon it sooner. 2-3 lbs. a month of weight gain doesn't seem like a lot but that could mean gaining over 100 lbs. in 3 years. As we gain weight we rationalize the behaviors that are creating the weight. I had a stressful day so....I deserve this quart of Ben and Jerry's cookie dough. The sad part is the indulging of the junk food creates more problems that one would think. Your energy balance is going to be negatively affected as well as your mindset because you will feel depressed and guilty.

The realization that weight problems will always be present has to be recognized before any hope for long term success can be obtained. A reset of your internal consciousness is needed before any long term physical changes seen. If I don't fix the reasons behind my emotional eating then I will fail eventually. The contestants on show were constantly reminded to look into the feelings to find the root causes of their weight gain.

My fourth goal... reset my internal mind to love the way I look
I was unfortunately a large fat kid and was typically 5-6 inches taller than every one in my class. There was no where to hide from the verbal abuse. Instead of acting out against the abusers I chose to swallow my sadness with every bite of food. Luckily my father and brother were both extremely active so I wasn't allowed to be sedentary. Now, loving the way I look does not mean that I am satisfied with it and is actually the complete opposite. I love myself enough to not shove crappy foods and beverages into my system. Loving myself enough to control the stresses that come into my body and changing the mindset from one, who is ready to fail, to one that will not fail.

By the way I am down 9 lbs. since Monday!

Victorious on two fronts

2008-04-16T06:44:00.000-07:00

Phillies win, Phillies win, Phillies win, Darren wins, Darren wins, Darren wins. I was able to see a comeback from favorite baseball team last night. Down three runs in the bottom of ninth, the Phillies scored four runs on two homer runs and double that scored the runner from first base. The base runner actually went through the cries of "stop" by the third base coach and successfully avoided the catcher's tag. Check out the video: Phillies vs. Astros

I successfully stayed on my diet because I had planned ahead. I had a protein shake after my training and ordered chicken breasts and vegetables, at the McFadden's bar at Citizens bank park, while my girlfriend ate a burger and had a beer. The ballpark was filled with familiar smells of very tempting items but I wasn't hungry and I was determined not to fail. Once nice thing about not indulging on the junk food was the savings on my wallet. $6.50 for a 16 ounce beer bottle is outrageous and I saw people throwing them back at an alarming rate. Now, I know I sound like a martyr but I just want to point out that I had as much fun last night as I have at sporting events where I was intoxicated.

The third goal of my training:
I am going to do 10+ bodyweight pull-ups from a dead hang to my throat touching the bar. 10 or more pull-ups would be a great accomplishment for me because up until 4 years ago I had never completed one. I was strong but not strong enough to pull my 300 lbs over the bar. Instead of trying to improve my pull-ups I started doing heavy pulldowns on machines. The problem is that pulldowns and pull-ups appear to be the same movement but they are not.

While performing a pull-up you raise your body around a fixed point.The exercise requires a lot of body control and works a great portion of your upper body including the abdominals.

I couldn't take advantage of this great exercise until I learned how to use force produced by my back muscles instead of trying to use my arms. I started out lowering myself for a specified time and eventually I was able to get one rep. At 280 lbs. I was able to get 7 repetitions and I hope to be 30-40 lbs lighter than that by the end of the transformation, so I should be able to get 10+ reps. Most trainers will tell you the fastest way to increase your pull-ups is to lose weight!

When you perform a pulldown your body is fixed and you pull the bar down around it. The movement is lot easier to perform and doesn't work as many muscle groups as the pull-up.

The assisted pull-up machine is no better than the pulldown because of the way the body is fixed to the knee pad or foot pad depending on the model type.

What I found for myself and my clients is the addition of a Flexband assists people in performing pull-ups before they are strong enough to perform multiple repetitions.

For more information on stretch bands visit:
Elite Fitness

Nachos, beer, and dollar dogs oh my...

2008-04-15T05:44:00.000-07:00

Dollar dog night, surely you must be joking!!! Today is a great day. I have light workload, Brazilian Jujitsu practice and I received tickets to the Phillies/Astros game at Citizen's Bank Ballpark, which is the seventh level of hell for anyone on a diet. Literally, you can't go more than ten feet with out stepping on food land mines like, cheese steaks, pizza, popcorn, pretzels, sausages, ribs, candy, nachos, sodas, ice cream, beer, and a 9 lb nestle crunch bar to name a few.

I will be fine though because it is my second day of the diet and I am still in the excited phase. I think anyone that has started a diet knows this feeling. I have a lot of self confidence and resolve to complete the task. My meals for the week are planned and so far I haven't gotten tired of veggies and lean protein. How long will it last before I have to deal with the reality of what I am attempting to accomplish?

Second Goal for the transformation
I will not consume calorie containing drinks except for my post-workout shake. Water and green tea will be my only drinks for the next 178 days. No alcohol, soda, or fruit juices will be ingested. But isn't fruit juice healthy...No todays modern processing makes fruit juices basically sugar water. It is always better to eat the fruit than drink its juice.

and the following article describes why we shouldn't drink soda...

What Happens To Your Body If You Drink A Coke Right Now?

by Wade Meredith on December 8th, 2006

Have you ever wondered why Coke comes with a smile? It’s because it gets you high. They took the cocaine out almost a hundred years ago. You know why? It was redundant.

In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
>60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
>60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.) But, hey, have another Coke, it’ll make you feel better.

*FYI: The Coke itself is not the enemy, here. It’s the dynamic combo of massive sugar doses combined with caffeine and phosphoric acid. Things which are found in almost all soda

179 days and counting

2008-04-14T09:26:00.000-07:00

I have several reasons for preparing my body for my wedding day. Some of the reasons are vain(Damm Sexy), but most have deal with creating a successful program that will keep me healthy and add to my quality of life. In the past, I have told myself that I would prepare and get in shape for various events but never achieved what I set out to do. The problem was I never defined my goals. "I wanted to be lean", what does that mean? I never set up parameters for my goals. A better goal would have been something that is measurable like body fat percentage or girth measurements (tape measure).

First measurable goal deals with food because:

MY NAME IS DARREN AND I AM A FAST FOODAHOLIC.
Unlike some people I can't have an occasional fast food meal. One meal and I am hooked like an addict. I have in the past gone through stages where I didn't have Fast Food for several years. One trip to Burger King and I had a drug like episode. I literally felt a drug like response in my body.
Goal #1 No More Fast Food ...None. If I want a burger I will make it myself. I have proven that some people can not handle eating Fast Food and much like addict I am just asking for trouble if I ever do indulge.

And if you think I could go into McDonald's or Wendy's and order a salad your dreaming. Yes, I remember times when I ate a salad and painfully watched people at the table scarfing down the food I really wanted. So to avoid that kind of pain I will just stay away from fast food restaurants.

The truth is I would eat at Fast Food because I hadn't planned ahead and it was convenient. Food preparation is the key. More on that later.

Personal Stats
weight 306 lbs.
height 76 inches
waist 43 inches
Hips 48 inches
Chest 52 inches
arms 19 inches
forearms 13.5 inches
legs 29 inches
calves 18 inches
Shoulders 56 inches
neck 18.5 inches
Body Fat % 22

Prelude to a transformation

2008-04-13T09:21:00.000-07:00

Why do I want to make a change?

I have been following a pattern of losing and gaining weight for a large part of my adult life. When I was a kid I was fat and awkward and I created body image issues that I still deal with. It wasn't until I reached high school and showed some athletic prowess that I came out of my shell and started feeling good about myself. I was lucky enough to control my weight through the sports I participated in. The energy I expended in these sports allowed me to develop atrocious eating and drinking habits with minimal consequences.
However, that all changed when I finished college and started working a 9-5 job and I ended up +350 lbs.

I took 4 years and a lot work to lose over 100lbs. I made a lot of progress but I wanted to be leaner. It has been 1 and 1/2 years and I gained 30 lbs of the weight back and it is time to finish what I started. My six month journey will culminate with my wedding day!

Over the next few days, I will describe all of the components that will make up a body transformation and how they relate to my journey. I will have also get a lot of assistance from many experts.