You MUST Exercise This Coming Week
Already the calls are coming into our Chicago and New York office with messages such as:
1. I have to cancel my sessions for all of next week as I have family coming into town.
2. I have to cancel my sessions for all of next week as I have to get 5 days of work done in 2.
3. I have to cancel my sessions for all of next week as I have to leave town on Wednesday night.
All three of these scenarios are a disaster. I promise you, they will all gain weight and will really NOT get back on a regular training schedule until after the first of the year and after gaining between 8-12 pounds.
See, the biggest problem is they are already planning to fail. You can tell it in their message. They have NO desire to change their behavior this time of the year, so they are just throwing in the towel.
Please don’t do that. Many of you have worked hard this year to get some weight off. Don’t relapse in the last 5 weeks of the year and gain it all back.
Jim
Hey Jim,
I’m so glad you posted this. I had been abit lax last week and went from going to the gym 4 times to 3 times over the last few weeks…but you are right, all that hard work shouldn’t go to waste just because the festive season is approaching.
I am still around 140lbs, which is great but i seem to over-eat at the weekends. its as if all logic goes out the window and i eat anything that want – not excessively like i used to – but more than i should. So I end up maintaining my weightloss, but not getting to my goal of 133lbs, which is frustrating. This monday I woke up with the aim of getting to my goal within 3 weeks.
One thing is for sure, i certainly don’t plan on gaining weight over christmas…i will weight myself everyday if i have to.
Can you offer some tips on how to stay focused at the weekend? It’s a psychological thing (for me) more than anything else.
thanks,
Davinda
Comment by Davinda — November 24, 2009 at 6:03 am
The best way to stay focused on the weekend is to:
1. Weigh yourself both days first thing in the morning.
2. Exercise both days
3. Move more – walk more, take a bike ride, climb the stair twice, anything that keeps reminding you that you are NOT going to overeat this weekend but remember, this is NOT exercise. This is extra credit.
4. Pound water
5. Make lunch both days a big salad with protein and very low calorie dressing
6. Keep a piece of paper is your pocket that says “don’t overeat” and take it out and reread it if you start to.
I know you can get to the low 130s. Just stay focused.
Jim
Comment by Jim Karas — November 24, 2009 at 10:03 am
Jim,
I am STARVING on your weight loss plan. 1200 calories a week is too little for me!
I am 5′3, small boned, 111 lbs but FLABBY. Mostly around my thighs and butt.
If I feel starved, my body is just going to hold onto the fat and I don’t see how I can build muscle if I’m not eating enough.
What should I do?
Thanks,
Georgia
Comment by Georgia Olivia — November 24, 2009 at 9:08 pm
Georgia:
How many calories a day are you eating now? How long did you give the 1,200 calories a try and did you lose weight on it?
My take is that given your size, 1,200 sounds like the right number, but you know your body better than I do.
It also sounds to me as if you have done very little strength training given your body’s composition. How long have you been hitting the strength training hard?
Please get back to me as I do want to help.
Jim
Comment by admin — November 24, 2009 at 9:14 pm
Thanks Jim,
I will take all your tips on board.
Georgia, I just spotted your post so thought I would weigh in (parden the pun) – Hope that’s ok Jim.
You dont sound asthough you need to lose weight, you may just need to tone up. I’m 5′3 also and 140lbs. 111lbs is a low weight for you already. In fact, your BMI (Body Mass Index) is ‘just’ in the healthy range (19.5), losing much more would put you in the underweight range. BMI is alittle dubious as it doesn’t take into account muscle etc, but it is a useful pointer.
See here: http://www.nhs.uk/tools/pages/healthyweightcalculator.aspx?tag=
thanks,
Davinda
Comment by Davinda — November 25, 2009 at 8:46 am
Hi Jim,
Ok, admittedly, I did not give the strength training my full effort and not for very long, like 10 days but the issue was I couldn’t get through even one session without feeling really weak. Not tired like you should after a workout but weak. And when I try to lift lighter weights I barely feel like I got a workout. I can’t seem to find the ideal weight to lift.
What do you think the issue might be? I really want to change my body’s composition, not so much lose a ton of weight, I am really petite but like I said very flabby.
Thanks for your help!
Georgia
Comment by Georgia Olivia — November 25, 2009 at 5:52 pm
Oh, and I’m probably eating about 1500 calories now, maybe 1800 on some days.
I almost feel like I can get through a workout unless I eat enough to fuel my body and the 1200 seems so low.
Comment by Georgia Olivia — November 25, 2009 at 5:55 pm
Okay, that’s the key. You MUST give the strength training a major try for at least 10-12 weeks and then get back to me. Your body is simply more fat than muscle and that is why you are not happy with its composition.
Give it a serious try and then get back to me.
Jim
Comment by Jim Karas — November 25, 2009 at 8:18 pm
Once again, give the strength training and real effort and then get back to me.
1,800 is a LOT of calories for someone your size, FYI.
Comment by Jim Karas — November 25, 2009 at 8:19 pm
Hi,
I agree 1800 is too much, I will give it a try again and try the 1200 calories a day to start. But is it normal to feel hungry at first? For the first week or 2? I do eat very healthy.
Thanks,
Georgia
Comment by Georgia Olivia — November 27, 2009 at 1:21 am
Yes, it is normal to feel a little hungry at first, but then your appetite adjusts to the reduction in calories. If it continues, then I urge you to increase your percentage of protein even more.
Comment by Jim Karas — November 28, 2009 at 7:23 am