Random Observation/Comment #514: I want one photoshopped fat wedding picture so just in case I get fat in the future, I can look at a younger fatter me and feel less self conscious.
My fiance and I are pretty competitive with each other – it helps both of us improve and benchmark our growth. For the wedding, we’ve set our realistic health goals revolving around diet, habits, and routines. Here’s what I’ve been doing differently (and I’ve already lost 4 lbs).
- Before you start, buy a shirt and pants you want to fit into (or look for clothes you used to fit into, in my case). These are your goal clothes. When you take weight measurements, also try on the clothes to gauge your focus.
- Set a goal weight that is realistic within your time period. Healthy weight loss is no more than 5 lbs in 3 weeks. Healthy workouts will replace body fat with muscle (which is denser and weighs more), so it’s tough to maintain this burn rate.
- Check/Weigh in once a week on a Wednesday. Weekend cheat days take some time to catch up.
- Set goals for specific workouts (e.g. Run 3 miles, do 50 push ups in a row, do 50 sit ups under 1 minute, Palm the floor on a stretch)
- Up your fitbit step goals to 12,000
- Track your food intake with Calorious (yay!)
- Stick to a workout routine – morning exercises are great. Gets the adrenaline pumping for the day.
- Replace coffee with tea – sugar and milk add a lot of calories
- Replace beer with wine – beer has a lot of empty calories
- Replace elevators with stairs
- Drink a lot of water – I am for 2L throughout the work day
- Replace red meat with fish for lean protein
- Cook food Sunday night that you can bring into lunch for the weekday
- Get smaller Tupperware to portion better for meals
- Eat more salads with less dressing
- Try #meatlessmondays
- Hold some meetings in the park so you can walk around a bit
- Stretch twice a day
- Get a workout partner or join a community
- Play a sport regularly that you can train to get better at – the training exercises show more measurable progress with the sport
- Eat smaller portions more frequently – 5 meals a day
- Do not eat less than 2 hours before sleeping
- Go to fewer happy hours
- Vary your workout routines to focus on different muscles to keep it interesting
- Make an awesome playlist to get you pumped
- Listen to a Ted talks while jogging so you train your mind as you train your body
- Limit carbs in the afternoon
- Stay active throughout the day
- Being healthy is a marathon and not a sprint – yo-yo diets are terrible for your metabolism, so make sure you pace yourself appropriately
- Look for your inner motivation and refer to it whenever you need to push yourself
I got some advice from a friend training for a tri-athalon and he gave me this crossfit workout:
Lumberjack 20:
- 20 Deadlifts
- Run 400m
- 20kb swings
- Run 400m
- 20 overhead squats
- Run 400m
- 20 burpees
- Run 400m
- 20 pull ups
- Run 400m
- 20 box jumps
- Run 400m
- 20 DB Squat Cleans
- Run 400m
Let’s aim for getting through this with no weights first :\
~See Lemons Get his Wedding Bod
