Point 3.) Be Active

BEING ACTIVE DOES NOT MEAN EXERCISING:

The first 10lbs you lose in a month is what I like to call the “INACTIVE FAT” when you are starting an exercise program and/or diet.  It’s the fat that just sits there because you haven’t done anything in a long time. Hence, all those infomercial that claim you will lose “10 lbs in 1 month” or “1 inch off your waist” is true because you’re now active after being inactive for a long time.  Thus, you’ll burn off that “inactive fat” in a month.  

Additionally, an individual will most likely start to watch what they eat when they start a workout plan because they want it to be effective. Then, they stop it because it’s “too much work” after a month. Please fight that urge to stop. It’s a slow progress, and you need to form a habit. Hence, I wrote these points in order of importance – Plenty water, eat well, and be active. Try to do this for a month because it takes 28 days to form a habit.  

Do you know how many miles do you walk in a day?

A mile or two? This would depend on your kind of work. If you work a 9-5 desk job, then you are limited. If you’re a construction worker, then you’ll be very active.  

You’ll burn more calories when you are active.  Being active is walking that quarter mile to the grocery store, and carrying the grocery bags instead of driving your car.  Take the stairs instead of the elevators. 

I was constantly tired after exercising when I first started the regimen. Therefore, I would go to the gym every other day.  However, I would purposely park my car farther away from a destination (on the day I didn’t go to the gym) because I wanted to walk more to burn more calories.   You’re adding more steps during your day, and each day you are building your endurance.  

Don’t forget that being active can be fun, too! Go ride a bike on the beach. Take your dog for a hike.  Go on a date to a skating rink.   JUST GO!

Point 2.) EAT WELL

Back in mid January 2007, I weighed at 270 lbs.  I was at 197 lbs by July 2007. I lost the weight the wrong way by starving myself. I didn’t do it intentionally (so I thought) because I was mostly on a liquid diet. I felt great, but I gained it all back (plus more!). By May 2009, I was at 260 lbs. By July 2010, I was at 297 lbs.

I started to exercise in July 2011, and I just lost a total of 80 lbs (March 12, 2011). I should have never been at 297 lbs! I am sharing this because I want you to reach your goal.  You’ll be conscious of what you eat when you understand how it benefits you.  Let’s begin. 

WHAT ARE CALORIES?

Calorie is energy.  On a lazy day, you can still burn 2,000 calories. However, on a lazy day you are probably eating junk food, drinking soda, and consuming over 2,000 calories. Therefore, you are eating more calories than you are burning. This will cause you to gain weight because the extra calories will turn into fat.   

I like to eat as healthy as possible on the day I am not exercising.  Make your calories count by preparing healthy meals! 

DON’T STARVE YOURSELF

Keeping a low calorie diet doesn’t mean you need to starve yourself.  Also, your body stops to burn fat when you starve yourself because your body is conserving it for energy. Finally, you get cravings when you do starve yourself, and it leads to binge eating.  Hence, you start to crave that chili cheese burger.

Questions to consider before you do grab one:

•       Are you craving it because you didn’t eat all day? 
•       Has it been a while since you had one? If so, when was the last time you had fast food?
•       Are you going to order chili cheese fries with that?
•     What benefits do you get out of it? 
•       Is there a healthy alternative, and still be satisfied? Or do you really have to have it?

Always think of the bigger picture when you ask these questions. I get cravings when it’s a busy day because I skipped a meal, and I forgot to pack a snack. Therefore, I’m “starving.” You’re not starving.  Stay focus on your goal, and you will reach it.

Yes, I do eat In-N-Out burgers with my animal style fries. However, it’s my reward for eating healthy for a few weeks.  Have you ever heard of someone getting fat because they ate too much fruits, and vegetables?

EAT NATURAL

I’m not saying to go vegan. Just eat more vegetables, and fruits.  I hate the bland taste of a salad, and I don’t want to add empty calories (calories that do not add benefit) with dressing. I like to add dry cranberries for flavor. 

Additionally, carry snacks like baby carrot sticks, almonds, a banana, or an orange to build that habit.  

FOOD LOG 

Keep a food log for at least 2-3 weeks. This will allow you to find your weakness. I found out I was eating baked goods every other day.  

I kept this blog simple, however, I will write blogs with more information in the near future. 


IF YOU STARTED TO EXERCISE, THEN CHECK THIS OUT:

You must understand that your muscle fibers are tearing every time you exercise. No worries, your body naturally recovers itself, but you need to help your body by eating the right food.

Muscle recovery food:

-          PROTEIN: Eggs, milk, spinach, soybean, meat, fish, whole grains, beans, peas and nuts. (CHOCOLATE MILK ONCE EVERY TWO WEEKS AS A REWARD).

Why protein? It helps your muscle heal. (Carbs are important too. I will mention this in a future blog.). It’s important to consume protein 30 minutes after your workout for it to be effective.

-          ANTIOXIDANTS: Blueberries, and apples.

-          ANTIOXIDANTS WITH VITAMIN C: Citrus fruits like oranges, melon, and berries.

-          ANTIOXIDANTS WITH VITAMIN E: Nuts – flax seeds, green veggies, and whole grains.

Why antioxidants? It reduces the damage to muscle fiber when you exercise.

Vitamin C and E: Reduces muscle damage (every heard of Free Radicals in your Health class in high school.  They stressed antioxidants to fight them. Yup, they were right).

-          POTASSIUM: tomatoes, bananas, and turkey.

Athletes eat potassium to have a strong day during their workout or game. It fights against muscle weakness, fatigue, and cramps

Please consult with a doctor before starting an exercise plan or diet.

FOR LENT, I’M GIVING UP…

STOP! That’s not the way to go when you want to start a healthy lifestyle.  It’s like one of those “zone” diets, magic pills, tae kwon bo flex machine, whatchamacallit90x program, or… YOU GOT THE IDEA! Its short-term success and I know you don’t want that. You want to make a change! That’s why I’m here to help.  

For the next couple of weeks (leading up to my 5k on Saturday, March 19^th), I will be writing about the five (5) points to success that will lead you to a healthy lifestyle.  

Five (5) points to success:

1.      Drink plenty of water

2.      Eat well (Healthy)

3.      Be Active

4.      Warm-up, stretch, & exercise

5.      Rest

POINT 1 -  DRINK PLENTY OF WATER:

But not during your workout.

Have you ever had too much water during a workout? You probably answered this question because you heard *swish swish* echo through your stomach while you were jogging, or doing a sit-up.  I hate that too! Avoid it by drinking water before, and after your workout. I like to carry a half-gallon water container (I own a few), so I can drink water at anytime.  You may not like the idea of carrying a large container; however, if you exercise regularly, then your body will crave water. 

Remember that today’s water will keep you hydrated during tomorrow’s workout.  Soon you’ll be exercising without taking a sip of water. However, this does not happen overnight, and it’s something that is built upon.  If you need a sip of water during your workout, then get it!

If carrying a half gallon water container is too much, then carry a 32 oz water bottle.  Make it a habit! I replaced my juice, and soft drinks with water. Juices and soft drinks are composed of at least 26 grams of sugar. Sugar will become fat when you do not exercise.  Hence, water is a strong foundation in starting a healthy lifestyle because it has zero calories. Besides keeping you hydrated, water also cleans your liver.  

Raise your glass, and cheers to your new lifestyle!

Please consult with a doctor before starting an exercise plan or diet. 

F#%K! You were fat!

…is what my friends' engineer response was when we were talking about my weight loss.  My friends were finishing up their album (Welcome to Nightmare), and I wanted to check out a session. The engineer apologized. But it’s those truthful statements that help you become a better person (as long as those statements are genuine).  If people weren’t blunt, then we would be carefree.  I want criticism because it’s the only way I can improve.  Also, that’s how a statement got me started last July. 

                I picked up my friend Michael in Westwood in order to drive out to San Diego for our friends’ engagement party. The first thing Michael said when he saw me was, “Damn Louie. You look a little big.” Coincidentally, the button fell off my pants the same night.  I asked myself, “How was I going to do this? AGAIN!”

                See, I lost about 75 lbs a few years back. However, I gained it all back because of beers and pizza. Lots of beers! There were other factors, but it all led to me not caring anymore.

                Don’t let this happen to you, and that’s why I created this blog.  I’m going to offer a few tips:

1.)    Buy a couple of calendars. One to keep a record of your weight loss, and another to schedule your workouts. I have a small block calendar that I bought at the 99 cent store, and a large block calendar that I bought at Staples (4 or 6 bucks).  The small one is to keep track of my weight loss, and it’s a motivational calendar – “February: Planning; March: Desire.” The large one is for scheduling workouts. This will help you be consistent. If you miss a workout, then you “schedule” another one.   

2.)    Keep a food journal for two or three weeks (longer if possible).  In December, both Corey and Jeffrey at Innovative Results told me to keep track of what I ate. After a couple of weeks I found out that I was eating cookies, and sweet bread about every other day.  That was my weakness, and I fixed it.  Eat well, and don’t starve yourself.

3.)    Motivators and experts. I injured my calf in December while playing a basketball game with my family. I asked a few friends for advice.  Nadia (a marathoner) told me to buy a roller, and to use an elliptical.  The roller helped out! I didn’t go hard during my workouts that week, but I kept going. EXPERT.

You need to surround yourself with people who are better than you in what they do. My friend Maria loves to hike, so we went on hikes.  On one occasion (after 4-5 months of hiking), we were near the top, and I wanted to stop. Maria looked directly at me.  The first thing she said was, “Don’t stop.” I didn’t, and it was the first time that I hiked without stopping. MOTIVATOR.

I hope this is helpful. On that note, keep this in mind: You’re an athlete - dress like one, act like one, and soon you’ll be one. You’re under construction at the moment, and building a better you.

P.S. This is only a blog, and I do highly recommend that you consult with a doctor before you start a program.
I weighed at 297lbs in late July 2010. I am at 224 lbs, and still going.