Tag Archives: body weight

Just 420 Seconds

I know that I was going to do a series following the book Minimalism: live a meaningful life. I will pick that blog series back up next when I introduce something new on here as well.  For your reading pleasure today, I give you some fresh content after a few weeks off.

420 seconds. It’s as simple as that. Often times I lament setting aside time to workout, I don’t want to take time out of my day to workout and see the man I want to be. Just like the picture above, sometimes you just have to get on the bull and go for a ride. I found a terrific app for my phone called 7 minute.  The app uses HIIT (High Intensity Interval Training) to increase cardiovascular function and aid weight loss.  I have used it three times this week and after the end of the 8 minutes (an extra minute is due to the short rests between each workout) I am dripping sweat and breathing hard. More so tonight than previously because I pushed myself harder.

This week I have finally gotten back into working out after taking time off for a couple months due to injury.  A few months ago, I had randomly injured my right shoulder muscles, that limited my range of motion to very minimal. At this time my plantar fasciitis also kicked back in which deterred my ability to exercise even more.

The app recommends doing the circuit at least 3 times.  I am doing the circuit once currently, as I do it more and get my body back into the groove of exercising, then I will amp it up to 2-3 circuits.  After being off for a few months, I cannot just jump into the 3 circuits and re-injure my body, I have to ease into it.  But I had to jump on the bull into working out again and quit putting it off.

Seven minutes is all it takes, I am not working out for an hour, or running a mile; I am dripping sweat from seven minutes.  It is pretty simple, start off with jumping jacks to get the heart rate going, then move into wall sit, squats, push ups, crunches, box steps, plank, lunges, push up with rotation, high knees, tricep dips, and side planks. In between each work out is a 10 second rest.

That’s it, so simple and I feel great afterwards. The hardest part, most of the time, is overcoming that mental barrier we have set up in our minds to prevent us from exercising. In this case it really is mind over matter, or mind over situation. Do I want to work out and get into the best shape of my life or would I rather continue catching up on my favorite TV shows?  Those shows will still be online when I get done; however I will never get to my goal weight if I continue to sit on my duff.

How can I not work out when it is only eight minutes of my time? Anyone can find 8 minutes to do HIIT and start getting into their summer shape. If I ever want to see my abs and no long be the round shape I have been for most of my life then I have to continue to do this and push myself more each time.  On top of this I also have to keep my eating habits in check.

Another app I have added is called ImQuit, which uses a timer that continuously counts up for how long you have resisted temptation.  I currently have four timers, two are private and the other two are fast food and sweets. At the writing of this post I have avoided fast food for 1d:2h:40m and Sweets for 2h:41m.  Let’s keep those timers going and keep up the good work.

Go out and feel the burn today nerds and would love to hear from you as to what you are doing to eat right, work out, and all around get into shape.




It has been nearly a month since I have posted anything, it doesn’t even seem that long, however the date does not lie.  The past few weeks have been really hard for me, I haven’t worked out, I have eaten like carbs are going out of style and since then I have put on ten pounds.  Or just finally stepped on a scale that actually works and maybe I haven’t actually lost as much weight as I originally thought.  Either way the truth is that I have failed.

And upon this failure I have come to the realization that carbs are going to be the hardest thing for me to eliminate.  I go without carbs and I realize my body craves them, the sugar and sweets not so much it seems but the carbs…good lawrdy!


And that above is totally the truth, besides the 200 crunches (like I said before I haven’t worked out in three weeks).  My mindset is completely off, I keep telling myself “Oh I can begin tomorrow, Buffalo Wild Wings is okay today but not after this.  Eating that Spicy Chicken Sandwich from Chick-fil-a isn’t that bad.” etc etc etc etc. (Chick-fil-a is the devil, I don’t think I could ever get enough of it…)  However, here is the thing, I need to go completely Paleo,  I need to get my eating habits and lifestyle change in check and on track. After all that was the reason for starting this blog right?  To talk about my lifestyle change and get support from the interwebs to motivate me to continue to progress towards my weight loss goals?

Not to mention that I blurted out “Yes” when asked by one of my managers at work if I wanted to join their Biggest Loser….I said yes to what?  And to top it off it is $50 I said yes to give over for the competition, and the winner gets the complete collection of ‘entrance fees’.  I don’t have $50 to spend on a competition and my mindset is that it’s just fifty dollars and who cares if I lose it to a stupid competition.  That is the complete wrong mindset to have.  I need to be totally motivated to win so I don’t have to eat that money, alas this morning I tried to workout with a body weight routine and I Sucked, I mean it was atrocious, like royally!  I don’t know how to do this, I have read so much and I think I know but when it truly comes down to stepping up to the plate and going for it, I choke!


In reality I desperately choose the body I have wanted for years!  I need too, I have too.  To gain 10 lbs because I chose to eat like crap is unacceptable and things have got to change around here.  I need to alter and modify my mindset and attitude to drive me towards winning the competition and eliminating carbs.  To finally seeing those abs and muscles that have been buried for 27 years under layers of fat, stored energy and growing cholesterol.  So I have 10 weeks to try to lose as much weight as possible, that means I have to be ultra dedicated to losing weight, eating paleo and working out.  I have to push myself to succeed and I need your help cause God knows I am my own worst motivator.  After stepping on the scale at work I currently weigh as of 7/1/2013, 274 lbs.  10 weeks to lose as much as possible, time for hardcore workout time and driving myself closer to completing an epic quest goal by December.  That means I have to quest goals to accomplish by the end of the Year, guess I better get cracking huh?!

Thanks for reading Nerds and Go Out and Feel the Burn Today!

pictures taken from Facebook sorry, don’t have the source.

Cameleon Circuit Recalibration

Here begins (again) my motivation to change my lifestyle, my physical image and ultimately my life and health.  Several weeks ago a friend posted a link from a website called Nerd Fitness, run and managed by a Nerd named Steve Kamb, about choosing your profession via RPG style (This is all posted on our healthy living group).

For those of you that don’t know me, I have been overweight obese most of my life.  It wasn’t until several years ago (2011 to be exact) that I hit 310 pounds and I had had enough.  I love food, I mean who doesn’t? Bacon, french fries, Chick-fil-a, sweet tea, cake, cookies, chips and salsa etc etc etc…I could name some of my favorites for days!  Then you look at yourself in the mirror everyday and you are so dissatisfied with what you see, you look at these celebrities and wish to look like them, then maybe you can get that girl you have had your eye on or finally Look Good Naked 😉 (#8 is what I am referencing).  You even see how fit some of your friends are and become jealous.  But here is the thing, you can look just like the celebrities, okay maybe you can’t actually look like Ryan Reynolds, or Gerard Butler (somebody give me a slice of their genes haha).  However you can pick yourself up off the couch and motivate yourself to workout and lose weight so you can have the type of physique that you always wish you had.

For reference this is what I look like as of today (5/27/2013):

overweightside overweightfront

 Currently 265 lbs, need to lose 80 lbs to reach goal weight of 175 lbs. Want a body fat percentage of 7-10%, which would get me to the image below…ish…

My Goal is to look like this:

Not to be Zac Efron but to build my body into a physique similar to his…hopefully.  But we shall see when I get down to my goal weight what my build and body will actually look like when I tone out!  Now since Thursday of last week I have been mostly sticking to the Paleo diet, about 80/20, my “cheat” day was Sunday because it was my cousins birthday and I just couldn’t pass up a sliver a cake (it was a sliver, I behaved), I could have passed up the cake but I didn’t want too!  I haven’t had any dressing on my salads and extremely minimized my carb and dairy intake to almost nothing.  I have noticed a difference in the way I feel without either and I will continue to make the most of not consuming them.  Dropping the amount I eat of carbs/dairy/legumes/gluten/sugar etc to only about 10% of the time and sticking mainly to meat/vegetables/fruit/nuts/seafood and healthy oils.

I worked out today after I arrived home from work, for the first time in over a month, and working out using my body weight is going to kill me.  However, it is going to be an excellent kind of killing (is there even such a thing?) and I look forward to digging out the toned man that has been buried under all this weight for 27 years.  Today, Wednesday and Friday are my bodyweight circuit days and then Tuesday and Thursday are my cardio days.  Wish me luck and I will see you all on the other side of a Healthy Lifestyle!

Go out and Feel the Burn today Nerds!

I appreciate all the work that Steve Kamb has put into NerdFitness and all credit for the articles i have linked goes to him.  I have read about 70 of the articles on that website…I love to read what can I say 🙂