I need some motivation!

[wayneo426]

Im having a hard time getting going on my exercise plan. Usually this time of year is when I get serious, drop 20 lbs, and find myself in better shape, and ready to ride all year. For some reason this year, (WTC?), Im finding it really hard to start. Ive been hitting the treadmill 4 nights a week, going between 3-4 miles at 3.5 to 4 mph. I havent seen hardly any progress on the scale so far, (its been 2 weeks), and I feel defeated already. I know you cant drop 20 lbs overnight, and realize whats ahead, but there has to be some motivational force to push me harder. I have tried putting a picture of my daughter on the treadmill console, and that helps me a great deal, but I seem to need either more motivation, or a better diet plan. Hopefully, some of you can help a DRN brother out. Thanks in advance.

BTW, I have been doing a low-carb, low fat routine, and trying to stay away from the beers during the week. I keep hearing about the Body-for-life program. Any comments on that?

 

[kharrin1]

I know what you mean, I use to play soccer 2-3 times a week, run and do some weights. I had a work assignment in Australia for two months (did the City to Surf run 14K) and have not been able to get back into the routine since my return (9/01). Not overweight, just soft.

Responding in regards to the Body for Life program. I bought the book and it has some great ideas. I have modified the routines due to the fact that his are a little ambitious and unfortunately I have to work for a living.

Two things to keep in mind regarding the program:
One - Bill Phillips (The Author) owns EAS (Nutritional Supplements), he pushes these products throughout the book, they are ok but kind of expensive. The ready to drink is easier to get down (more expensive too) than the one you mix yourself and is extremely convenient for breakfast.

Two - The success stories and pictures you see within the front and back covers did not happen within the "12 Week Program" as you could probably guess.

All in all though, I found his exercise routine to be the most effective for me (hard/slow gainer). The time working out is within reason and proved to be fairly effective. Also, he is in to mind over matter and that kind of stuff (if you think it, you can do it, see yourself being successful, I think I can, I think I can, etc.)

I can discuss it with you in more detail if you like, shoot me an e-mail. Hope this helps.

 

[fmfkx125372]

Wayneo,

I am recovering from an ACL injury in July and had the same problems getting motivated. It was extremely frustrating how weak I got from the time period when I was healing. I expect a certain level when I work out, and I was nowhere near it. I used to run consistently in the mid 17's for a 5k, and now I can barely break 22. I found that setting small goals every two weeks for my runs is helping a lot. Keep track of what you are doing exercise wise, just jot it down in a small note pad what your time was for a certain distance. If you are hitting the weights, do the same thing. It is cool to look back at your times and see them get faster. I think it's the best motivational thing that I have done for myself since I got hurt.

I also think about riding when I am running and or lifting. When I have those days when I don't feel like doing anything, I just ask myself do I want to RIDE or not? Not just ride, but RIDE. That usually gets my butt in gear...

Good luck!

 

[biglou]

Wayneo-I'll give a thumbs up for the BFL program. I used it for 8 wks last fall and dropped 24 pounds. Okie has/is using too. An accident and then DirtWeek got me sidetracked and now I need to motivate myself to get back to it. Buy the book, read it and you will be on your way. You can modify the program slightly to suit your needs better, but his eating plan is key. Plus, all the proceeds from the book sales go to a good charity (Make A Wish, I think).

 

[Okiewan]

I never have used any EAS stuff... no shakes, no supliments, etc. from them. I prefer Met-RX over EAS big time, it's better and tastes a LOT better. Cheaper too. He does push his product, but actually very little in the book.

Don't let the Results pics keep you from reading and implementing BFL. It rocks.

 

[wayneo426]

MetRX vs. Myoplex

Okie-I have to say I had been using MetRx religiously before workouts, and felt it was awesome in increasing my endurance. I used to play hard core tennis, (dont laugh), and using MetRx helped me last MUCH longer. The 5 set matches werent even that hard anymore. Im talking about playing 3-4 hours with maybe a 15 minute break after 3 sets. It definetly improved my strength and concentration, (maybe in my head?).

BigLou- My problem has always been in enduring the program. After a month of killer results, I have always fallen back into the hole. Is BFL any different in preaching long term success? Over the past five years, Ive gone from Atkins to The Zone and back, etc. I really need, at this point in my life, something I can believe in wholeheartedly. Bacon and Eggs everyday of the week, and steak for dinner just didnt convince me I was doing the right thing!!

Thanks to all for the good advice, and keep it coming.

 

[Okiewan]

No doubt, the mental aspect is the most difficult... in fact I failed last winter; spent the entire riding season to heavy, out of shape, tired and feeling pretty bad about it.

Everyone gets their motivation from different places. 2 years ago for me it was to be able to ride a couple of motos, full-on. This year it's that and the fact that when I see a picture of myself I can't believe what I see. I'm really not that over-weight person. I swear!

Do this. Get in a bathing suit. Have someone take a pitcure of you. Hang it on the wall so you have to see it everyday. In my case, that's all the motivation I need. :scream: .

Seriously, with me it's not sticking with it, so much as it is starting. Once I get going for a week, I'm good to go. Don't think of it as some short term thing you are putting yourself thru. Think in terms of long term changes to insure a healthier existance. And by healhier, I don't just mean something on a doctor can see by running test, I mean FEELING better. It's amazing how much what you eat and how much you exersize effects even your mental well being... at least in my case. Maybe it's just knowing I'm in control?

Many make the mistake of jumping in too deep right off the bat, looking for instant gratification, which leads quickly to burn-out. It's just not like that. Example, I started up last week by simply refusing to eat fast / junk food, getting my water intake up and eat my 6 a day. This week I started the cardio. Next week the lifting. 12 weeks from now I will have lost 25-35 pounds, increased lean mass and will fell great. I'll also be able to pull all that 32" gear and jeans out of the closet.

The BFL book is I think $13? Good investment. A lot of good inspirational stuff to keep you into it, a good portion of the book focuses on the mental game. It's a good buy.

Oh, and stay off the scale. The number is meaningless. Get yourself a tape and measure at several points. Re-measure every couple of weeks. Keep in mind, muscle is a lot heavier than fat, you may be doing really well and it not show up on the scale. Get a body fat test... anything, but stay off the evil scale.

 

[kharrin1]

Okiewan makes some good points. The key is to change forever not just for riding season. Not only is the back and forth of gaining weight and then losing weight tough on your body it's a no win situation. The BFL program does make this point, changing your bad habits at first is difficult but the theory is over time the 'new' routine will be your routine, something you always do. Obviously, it's much easier to say then do.

I will say this, exercising is the easy part, nutrition is the tough sell. When I am eating right (BTW the only time I was really eating right was on the BFL program) I honestly felt better, slept better and had a noticable amount of increased energy. I'm married with two kids (2 and 9 yrs) need all the energy and time I can get.

The BFL book is a good deal (I paid about $20) it will get you motivated and start you off, however as you know, it's up to you to keep going. Give it a shot, let us know what you think and keep us posted. I for one would be interested in your progress. No slacking though :)

 

[biglou]

Wayneo-I keep remembering a quote from the book: "Nothing tastes as good as being fit feels." Or something like that. My big thing is cardio. For a big guy, I've always had pretty good endurance. I ride mountain bikes (although not so much anymore since I've discovered the throttle) and I ride road bikes as well. I ride the MS150 every year for the past five years. Last year I did 100 miles (the first day of the MS150) in 6 hours and change. That was at 225 lbs., too.
Music motivates me greatly. I burned a CD and titled it "Body For Life". When I'm pedaling on the trainer I have the CD going loud, or I have "Time To Ride" playing on the TV and through the stereo. I keep asking myself, "Do you want to eat, or do you want to ride?" The sounds of those big 426's thundering through the speakers and the mental images I play of myself with my elbows out, railing the berms just pumps me up. Like I mentioned before, I had a wreck and couldn't use my right hand/wrist to even feed myself for a while so I was just doing the cardio. My clothes fit better and, unlike Okie, I did use the scale to measure my progress. I was quite happy with the results for the time I obeyed (mostly) the program. My goal is to get back at it here before too long so I can whip myself into some sort of shape (besides round) before racing starts again. I'm looking to move up to 3rd to last in the 250 Beginner class!

 

[wayneo426]

kharrin- You give some great advice. Thanks. I will keep you posted, and let you know how Im doing as I go along.

BigLou- You crack me up! I also believe in either listening to music, or watching any of my
extreme DVD's. The music keeps you pumped, and I need that for those last few miles! I know how good I feel when Im in shape, and how I feel like crap when Im not. Im tired of feeling this way, and Im gonna try my best to get it together.

Can you guys give me some ideas on the BFL guidelines for breakfast/lunch/dinner? I would imagine its similar to the Zone? Im heading over to Amazon to order it right now.

 

[biglou]

Wayneo-This may not align correctly since it is a copy-paste off a Works Spreadsheet, but these are the authorized foods. Eat six times a day, approx. 2 hours apart. I forget how many of each serving you should have at each "meal", but it is explained in the book. Also, do the cardio first thing in the AM to get you pumped in the morning, and don't eat for at least one hour after you finish.

Authorized Foods
Proteins Carbohydrates Vegetables
Chicken Breast Baked Potato Broccoli
Turkey Breast Squash Asparagus
Lean Ground Turkey Steamed Brown Rice Lettuce
Haddock Steamed Wild Rice Carrots
Salmon Pasta Cauliflower
Tuna Oatmeal Green Beans
Crab Barley Mushrooms
Lobster Beans Spinach
Shrimp Corn Tomato
Top Round Steak Strawberries Peas
Top Sirloin Steak Melon Brussel Sprouts
Lean Ground Beef Apple Artichoke
Lean Ham Orange Celery
Egg Whites or Substitutes Fat-Free Yogurt Zucchini
Low-Fat Cottage Cheese Whole-Wheat Bread Cucumber

 

[CAL]

I'm a big supporter of Bill Phillips. His supplement review book is what
got me started lifting. I have always used EAS supplements. Have to add
that I've never tried MetRx. I drink one Myoplex Deluxe everyday. I don't
see how it could get much better than Myoplex Deluxe (except for price).
I've never tried Body for Life, but have been thinking about it. I don't
think you will be disappointed in it.

Here's a couple of tips. Since you are wanting to drop body fat you will
obviously be consuming fewer calories. Make those calories count. Don't
eat empty calories. Your body doesn't like to run on less fuel, so make it
high quality fuel. Also, SLEEP ! Get plenty of quality rest.
ALL of my best workouts have been on what I call a "perfect" day.
Plenty of sleep the night before, and have eaten plenty of quality calories
throughout the day.

Try to find a partner. That is one of the biggest motivational aids I can
think of for myself. Get a little competition going. Don't let the other
guy show you up!

Now go get your butt in the gym and sweat those pounds off Wayne!

 

[wayneo426]

BigLou- Thanks for posting the authorized foods. They actually look pretty good since I love steak, lobster, crab, etc. Sounds great, and I cant wait to get the book.

Corey- Making the calories count is prob the whole idea! But Im ready to try something a little different anyway. Working out in the morning is hard since Im up @ 5:30, and am out of the house by 6. Im going to try and fit something in before work if possible.

Thanks alot guys, I'll keep you posted on how Im doing!

 

[slo' mo]

Okie's right

about keeping a pic of you before you start. I was on the BFL program (and am again) for a 12 week cycle. A pic on your screen saver is good for motivation but embarassing if it pops up when you are presenting to a customer :(

here is my "before" pic. on the right and the "after" pic on the left. Notice the BFL program is good for hair growth also. must be all those protein shakes... :scream:

 

[wayneo426]

Excellent pic, SloMo. I feel like that dude on the right!!

I have been trying to workout before I leave the house, and it just aint happening! For some reason, I just need to wake up a bit before huffing on the t-mill. Looks like my only solution is after dinner, so thats what Im starting to do. Getting the distance up, and now I want to increase my speed. Still waiting for the book, but should be here any day.

Thanks again.

 

[kharrin1]

Wayneo426 -

I kept track of my progress (daily meals, exercise routine, and aerobic activity) while I was on the program in MS Excel. There are several files but I can zip them up and send them to you if you like. Might give you a good place to start or at least let you see how someone else did it.

Let me know.

Kyle

 

[wayneo426]

Well, I finally got off my butt and started a plan similar to the BFL program. Its been 6 weeks since I started, and Ive dropped 21lbs. The bad part of that is since the time I started this thread, I gained 15lbs, so my net is only about 5. What I do realize now, is that I will need to spend more time on the cardio stuff to keep losing lbs. Ive lately hit the wall weight wise, but strength-wise, Im much stronger than Ive been in years. I even dropped my 426 a few times in the woods in the past few weeks, and its been easier to pick up than I can remember! Anyway, at least somethings beginning to work. :yeehaw:
Thanks again guys for the support!

 

[Wakisashi]

www.dietpower.com is the best thing I have found for tracking what you eat and logging nutrients , exercise etc.