Plateaus Happen!

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I mentioned last week that I’m on a plateau. I’m not gaining weight, but I’m also not losing any. It’s been about three weeks. It’s starting to get frustrating. If you’ve been there, you totally understand. I have a couple of choices; either I can give up and give in, or I can stay focused and do something about it. As you can guess, I’m not giving in.

I’ve also mentioned, I am in a position where I have to eat dinner in people’s homes twice a week. They don’t fix Keto meals, and that hurts my program a lot. Some weeks, the meals are loaded with Carbohydrates. And usually, there is ice cream for dessert. I’m not grumbling, merely stating the obvious.

It’s probably the desserts that are the biggest problem. A few potatoes in the meal, or some pasta, won’t kill me. But the sugar in ice cream, is a major problem.

First, I am not going to hurt peoples feelings by not accepting their invitations to dinner. That is not an option. So don’t even suggest it.

Here’s my plan. First, the following day, I will have zero carbs. That’s not even hard. It’s just a carnivore day. I can do that without even thinking about it. If I have to, I will do it for two days. Time will tell, and I’ll keep you posted.

Second, as I’ve mentioned a couple times, I believe calories are important. I will watch my calories very closely. A maximum of 1800, should work. It’s really important to track what I eat. To be honest, I’ve been lax the last two weeks. I’m confessing that to you, and will change it. You may hold me accountable. Go ahead and ask me anytime.

Thirdly, I’ve started exercising. I was going to write, regularly, but since I’ve only done it ONCE, regularly is an overstatement. During this lockdown, I don’t have access to a gym, and frankly, I won’t spend the money, even when it’s available to me. I looked up a collection of body weight exercises, and for a man of my age, that will do nicely.

It’s not like I’m new to exercise. Once upon a time, about 30 years ago, I started working out…and running. For 7 years, I went to the gym, and rand at least 5 days a week. I worked out with professional body builders and professional wrestlers. I had excellent coaching. I learned a lot of techniques. I ran 5 k road races. I was fit, even buff. And I was lean.

That was a long time ago, but I still know what and how. It’s the motivation, and loss of muscle and fitness that’s my obstacle. My body doesn’t want to do it.

Yesterday, I was only able to complete 3 pushups. You heard me correctly. THREE! I then finished a set of 10, by doing what we used to call ‘girl’ pushups. You know, with my knees on the ground. From now on I will call them ‘beginner’ pushups.

I did one set of a variety of exercises. Today, my upper body hurts. Especially my chest and my lats. That’s where I seem to be the weakest. So odd for a guy who used to be a farmer, but since my heart surgery, my upper body muscles have been pretty inactive.

The other thing I had to do, was stretch. A Lot! When I was younger, I could just start working out, or running. Now, I can’t run, seriously, I can’t run. I have had a bad case of sciatica for 4 years. The stretches are like a work out by themselves. As a result, this morning I am sore. I will only do my stretches today. But this afternoon, I will go walk some dogs. I will beat this plateau. And my goal, is within a month, to be able to jog at least a quarter of a mile when I’m out with the dogs. I know that doesn’t sound like much, but for me, it’s terrifying. I am aiming to be able to jog a mile by August. Stay tuned.

For the record, I’m not trying to be a mid life body builder. I’m just trying to help my metabolism, and to tone my body. I’ll let you know how it all turns out. But what about you? Have you ever hit plateaus? Did they discourage you to the point of giving up? What did you do to beat them? I’m curious. Feel free to write and let me know.

Ok, now it’s time to publish this, and do my stretches…

New Year’s Resolutions? Again?

To Keep Your New Year's Resolution, Make a Plan for Success | Psychology  Today

I’m writing this on the 28th of December, 2020. Christmas is behind us. It was pretty uneventful here, because of the renewed lockdown. But, we were still able to celebrate the birthday of Jesus. Yes!

For the record, here in Scotland, everything is pretty much on go slow from Christmas to New Year, most years. As I look out my office window, the town is pretty darned quiet. Pretty much the only things allowed to be open are the grocery stores, gas stations, take away eateries, and one bakery. Those are pretty much the places that would be open this week anyway.su

The sun is shining and it’s cold. Well it’s cold for this part of Scotland anyway. The temps are in the 20s F. The sun is trying to shine. All in all, it’s a pretty nice day. It gives us opportunity to think about our New Year’s Resolutions.

First, I haven’t believed in those for years, maybe ever. I learned long ago, to set goals for the new year in about October, so that I could think them through as much as possible. This year that’s been tough, because we don’t know what 2021 will bring with all the Covid issues.

But I know that many of us are thinking about our 2021 weight and fitness goals. A new year, seems to be a great time to start fresh. Most of us are tired of overeating, and we want to make the new year count for something, so we decide to go on a diet. Millions of people will join a gym. I want to suggest a different strategy, and one that may work well with all the Covid restrictions.

  1. Give up Sugar in January. This sounds so easy, but I promise you, it is not. I’m talking about white sugar, brown sugar, and molasses. Heck, even honey. You’ll be amazed at all the food it’s in. This will require you to read labels on cans. When you do, you’ll shake your head at how many canned goods contain sugar. Next week, I will talk more about that. But don’t try and make a strict diet for you New Year’s Resolution. Chances are, you’ll last maybe a week. Start with sugar for January. That will be hard enough.
  2. Decide to put a little exercise into your week. You don’t have to join a gym. I know many subscribers to this blog are gym rats, or even gym owners. I’m not trying to cost you business. I’m trying to get people started on a road they can stay on. So start with some walking. Walk a block, a mile, two miles. Just get started. Don’t even try to jog or run yet. Walking burns as many calories in a mile, as running a mile burns, or so I’m told. Add in some body weight exercises; sit ups, push ups, squats, jumping jacks. Start with a set of about 10. Just do one set. I know with me, I won’t be able to do 10 push ups. Since my heart surgery 2.5 years ago, my chest and arm muscles have deteriorated enormously. Just start with what you can do. Do those exercises two or three times a week. No weights other than your body weight. After a week or so, move to two sets. Then after another week or two, depending on your base fitness, add a third set. After you’re comfortable getting through three sets each time you exercise, then once a week, just do one set of as many reps as you can do. Do push ups to failure, for example. The other two times, do your regular sets. This is my plan. Our gyms are closed. They are small, and they are expensive. I don’t want to work out in front of people. I don’t want to pay a bunch of money. And I don’t like swimming. I will say, that swimming is great all round exercise, if you like to swim.
  3. Keep a journal. Write down your exercises and what you ate. It won’t be easy, because it’s boring, but a year from now, you’ll be glad you did it.
  4. In February, cut out processed flour. That’s white or regular brown flour. This is another hard one. It’s in everything you will find in a box. Every kind of processed food out there. I meet people every week who say, “I can’t do it.” I know it’s hard. Bread and flour are in so many food items.

I guarantee that if you try these small steps, you will be surprised at how much weight you will lose in January and February. Then, at the end of February, you will be in a position to decide whether or not this is a path you want to travel for the rest of 2021. Write and tell me whether or not you’re going to try it. Write at tell me how you get on. I’m curious.

I’m in it with you. On Christmas day, I hit my Christmas weight loss goal. I wanted to weigh 235 by Christmas. I made it that morning. My next goal is 200 lbs on Easter Sunday. This one will be tough. Easter is a bit earlier than I had originally thought. So be it.

I have written out my exercise plan. I know the exercises I’m going to do. I will give you updates. I need you to hold me accountable. I’m going to walk. I used to run. That was 25 years ago. I haven’t even gone for a jog in 23 years. Now, my sciatica is so bad, I can’t physically do it. But I can walk. My wife is a great walker. She leaves the house, sometimes for a couple hours, just walking the neighborhoods. I find that boring. I’m going to have to drive to some places out in the country. I get bored so easy. She has often said, ‘Just do it!’, but I’ve been too lazy. Well in 2021, lazy isn’t good enough. So stay tuned.

Keep in mind, I’m on a South Beach/Keto eating plan. I’ve conquered the sugar and flour. I do have bread once or twice a month. Usually in the form of a Weight Watchers tortilla or a hamburger bun. I have no sugar. In a spirit of full disclosure I do eat artificial sweeteners. I use Sucralose in my coffee, and I use brown Erythritol in baking and in my BBQ sauce. I know purists gasp when they read that. I’m not a purist. I’m me. And I’m doing what works for me. But I will not lie to you.

I hope this has given you some things to think about as you plan your New Year. You are part of my accountability team. Thank you. Keep your chin up. Remember God is for you, so who can be against you. Have a great 2021. We’re in this together. Let’s do it!