Photo courtesy of Photo Mojo 17 Tips to Help You Get Leaner and Fitter
I would bet that I’m not alone here in wanting to get leaner and fitter — it’s something that many of us would like to do, and many of us are striving for all the time.
We don’t want to lose weight, although that’s often stated as the goal — we want to get leaner. We want to shed the fat and leave just the lean muscle (some of us want to increase the muscle, others just want to lose the fat). We want to be healthy and in good shape and able to be physically active.
Unfortunately, with the stresses of our daily lives, with the frustrations of being overweight and living an unhealthy lifestyle, with the difficulties of changing ingrained habits … getting leaner and fitter isn’t always an easy process. Many of us give up before we get very far.
A little more than a month ago I announced my plan to become lighter and leaner in The Rules of the Unbelievable Lightness of Being Club. In summary, I planned to:
- Eat when I was lightly hungry, eat slowly, and stop when I was lightly full.
- Eat light foods (nothing heavy or greasy).
- Add weight lifting to my running, and start lightly (just one set of light weights to start with).
I’d like to give you my successful one-month report (I’m not stopping yet, but plans have changed a bit), and then share some of my tips for getting leaner and fitter — things that are working for me that I think could work for you too.
My One-Month Assessment - Success!
Since I published my plan in early April, I started a training blog and announced my overall goal and some sub-goals (see below). Also, since posting that plan I decided to try to do a couple of sprint triathlons (the first is this weekend!) which meant adding swim and bike workouts to my plan.
Now, to give you some background, I’m a runner but a complete novice when it comes to the swim and the bike. So I’ve been building up a little endurance and learning some skills, and generally having a blast. I won’t be competitive in the triathlons, but I will have fun. :)
Another thing to note is that I’ve now become addicted to triathlon training. It’s so much fun, and I recommend it to anyone trying to get lean (it’s included in my list of tips at the bottom of this post).
OK, let’s take a look at my goals from a month ago, and the progress I’ve made on each:
My overall goal is just to get myself in good shape for my honeymoon in late June, and then after that to prepare for my 3rd marathon in December. Progress: I’ve been exercising almost every single day and eating pretty healthy in the last month. I’ve added triathlon training to my running and weight lifting and feel fitter than ever. I’ve lost an inch or two on my waist and about 5 lbs so far, though my weight has plateaued a bit. I really feel fitter than I was a month ago and feel like I’ll be seeing even more results in the next few weeks.
My sub-goals:
1. Start and stick to a regular strength training routine. I’m going to do 2 full-body workouts a week, just 6 exercises: bench press, standing rows, shoulder presses, pullups, bicep curls and squats. I might add deadlifts and dips later, and maybe a 3rd day per week once I’ve gotten into the habit (after 3 weeks maybe). Progress: I’ve stuck to this strength training routine extremely well so far, doing more than 5 weeks of this schedule. I’ve gone from one set per exercise to four (starting today) and have increased the weights for each exercise. I also feel stronger than ever. This is my longest ever to stick with a weight routine!
2. Build my running back up to a decent level. My focus won’t be on running, but I’d like to have a decent base (maybe 30 miles per week eventually) before I start my marathon training. I’ll also do a faster workout once a week, to increase fat burning and to get me in good shape for some shorter races I’ll be doing for the next few months. Progress: I’ve not only built my running back up to a decent level (25+ miles per week and still increasing), but have started doing hills/speedwork once a week and am feeling strong on the run. Also, not in the original plan, but since I’ve begun triathlon training I’m now doing more cardio than ever before. I feel amazing!
3. Eat lightly. I’ll go into more detail on this in a future post, but I’ve created my own meal plan, and will be eating 4-5 times per day, about 300-400 calories per meal. Sometimes a little more. Eat when I’m lightly hungry (instead of ravenous), eat slowly, eat until I’m lightly full (not stuffed), eat light foods (not heavy). Allow myself to cheat a couple meals per week. Progress: I have definitely been eating more often, and eating less per meal, and eating healthy foods for the most part. The cheat meals haven’t been too bad, and while I haven’t stuck exactly to the meal plan, I think my eating has been really good in the last month. I eat when I’m hungry and don’t starve myself, but don’t stuff myself either — very healthy eating style.
4. Stay accountable. I will be trying to post daily (or so) here on my training blog, as well as keeping a public training and eating log on FitDay. Progress: I’ve posted reports each day (though I was late on a couple) so I’ve been pretty much perfect here. And while I don’t use FitDay anymore, I’ve switched to the much better The Daily Plate (see my diary) and have been logging faithfully every day. The accountability of this log and the training blog have really helped keep me on track.
Overall Assessment
As you can see from my progress on each sub-goal above, I’ve been doing great on every account — overall fitness, strength training, running, eating healthy, and staying accountable. I’ve also added swimming and biking and am having such a great time!
A few indicators:
- Weight: Started at 189.5 and have dropped to 185.5. While my weight loss has leveled off, I think the overall loss is decent and the plateau is probably temporary.
- Waist: Started at 38 inches, down to 36 inches as of this week. Hooray!
- Strength: Went from 1 set of light weights to 4 sets of heavier weights.
- Running: Went from running 4x a week, 13 miles a week (my first week) to running 5x a week and 25 miles a week (last week).
- Overall exercise: Went from 6 workouts in a week the first week, total of 2 hrs 40 mins, to 11 workouts last week for a total of 8 hours and 20 minutes. That’s an increase of more than 3 times my total exercise minutes!
I’m obviously very happy with the last month and hope to just continue the exercise I’ve been doing and continue my healthy eating. I will continue to progress gradually with all four sports (weights, running, cycling, swimming) but will obviously not make the same kind of increases in total exercise time. If I just continue my schedule, I should do well over the next month
Tips for Getting Lean and Fit
The last month has been an enlightening part of my continuing journey over the last couple years to get leaner (and I still have a ways to go). One of the things that’s a bit tricky is losing fat while maintaining or even increasing your muscle mass — it’s hard to do as you tend to lose muscle as you lose fat, as a rule.
However, I’ve been finding that my muscle mass has actually been increasing (not at a huge rate, but at least it’s not decreasing) while I’m losing fat at the same time. Here are some tips for doing that and getting fitter than ever — as always, remember that I’m not an expert and these are just things that have been working for me:
- Increase cardio. I know that you’ll read magazines and hear from bodybuilders that building muscle is the best way to lose fat. And to some extent, I agree that’s a good strategy. However, losing fat is really about being in a calorie deficit — if you burn more calories than you eat, your body will burn fat for fuel. And there’s no better way to get into calorie deficit, in my experience, than lots of cardio. It’s hard to burn 1,300 calories in one workout by lifting weights, as I did in my bike ride yesterday, or even 800+ calories, as I did in my run yesterday. Even the amount your metabolism is boosted by having extra muscle is negligible when compared to these high amounts of calories burned by cardio. I know this one tip will spark a debate, as it always does, but let me just say that by swimming, biking and running for more than an hour a day (sometimes two) I’ve been burning a lot of fat. You can use whatever strategy works for you, but this method is proven to be successful.
- Do triathlon training. This is an extension of the first tip, but I think it’s a great tip — I’ve never had as much fun training as I have since I started triathlon training. Each day is a new challenge — a long run today, learning to improve my stroke tomorrow, a long bike ride the day after, then a hill run, then an endurance swim, then intervals on the bike, with weight workouts mixed into all of that. You never get bored. My suggestion is to look for a triathlon near you, maybe three or four months away — choose a sprint triathlon to start with. Then look for a beginner’s plan online, something that doesn’t start too hard, and slowly begin to build up endurance in each sport. Don’t overdo it in the beginning — even 20 minutes a day will make big improvements over time, until you’re doing 45-60 minutes most days of the week a month or two later. You’ll be fitter than ever, and your body will be leaner without a doubt.
- Lift heavy. This is where I agree with many magazines and bodybuilders. If you just do a lot of cardio, you will lose fat, but you’ll also lose muscle. But if you lift heavy weights (whether you’re a man or a woman), you’ll force your body to keep that muscle. Lots of repetitions with light weights don’t really do much — you have to work your way up to heavier and heavier weights with fewer reps. Compound lifts are best — ones that work multiple muscle groups, like squats and deadlifts and bench press and so forth. Now, if you’re trying to lose fat and build muscle at the same time, you won’t gain as much muscle as you would if you just tried to gain muscle and didn’t worry about the fat. Bodybuilders usually have periods of bulking (gaining muscle with a caloric surplus) and cutting (losing fat with a caloric deficit). You can do this too, but I’ve found that just lifting heavy and doing a lot of cardio will get you leaner.
- Eat adequate protein. This tip will also spark off a debate, because many bodybuilders will recommend one gram of protein intake per pound of body weight. However, most nutritionists will recommend 1 gram of protein per kilogram of body weight (divide your weight in pounds by 2.2 to get kilograms) for those trying to build muscle, and less for those who don’t exercise. If you eat a regular American diet with lots of meat, you eat well over this amount, so don’t worry about it. Vegetarians like myself can also easily get this amount if they try to get good sources of protein with every meal (nuts and nut butters, beans, tofu, soy milk, whole grains, etc.). I suggest non-vegetarians also focus on getting lean proteins, including those I just mentioned and lean sources of poultry, fish and red meat.
- Focus on bodyfat, not weight. While I like to monitor my weight, I know that it’s a very imperfect measure of how lean I’m getting. What’s better is bodyfat percentage, and while there’s no convenient way to get an accurate measurement of that percentage, there are a couple of methods that will suffice. The first is a bodyfat scale — there a a bunch of good models on the market, and while none of them is very accurate, they are consistent, and changes in the readings of these scales will reflect actual improvement in your body composition. The second is just using a tape measure to measure your body — you can measure waist, hips, chest, arms, thighs and neck, but if you’re shooting for easiness maybe just do waist (right around where your belly button is, not where your pants go around your body). With these kinds of measurements to monitor your improvements, you’ll have a better reflection of whether you’re getting leaner or not.
- Be accountable. My training blog has been a great way for me to stay accountable for my exercise and eating — it’s very motivational. I highly recommend starting such a blog to keep yourself accountable. Online forums, such as the Zen Habits forums, are also good ways to stay accountable, especially if they have daily reporting threads where you can tell people what you ate and what exercise you did every day. Sites such as The Daily Plate, where you log your food and exercise and other people can look at your log and post comments, are also good accountability tools. If you don’t use one of these online tools, at least have a group of friends and family to whom you give updates on your training, in person or through email.
- Eat when you’re hungry, stop when you’re full. This seems like such basic advice but the problem is many of us don’t follow it. We’re out of tune with our bodies and instead eat when it’s “time to eat” or when we have time or when we’re out with others and there’s food available. These are unhealthy eating patterns. First, we shouldn’t go hungry just because it’s not time to eat or we don’t have time. Always have healthy snacks, whether at work or on the road, and eat when you’re a little or moderately hungry. If you wait until you’re ravenous, you’ll overeat. Second, don’t keep eating if you’re satiated. Many times we are so ravenous that we eat past the point when we’re full, and then we’re stuffed. Or we eat seconds or even thirds because the food tastes so good, or because we’re too busy talking or watching TV to realize we’re full. Learn to eat slower, to pause in your eating for a few minutes even if you don’t think you’re full yet, and to listen to your body. Sometimes if you just wait for 5 minutes, you’ll realize you really are full. Avoiding overeating is crucial to getting leaner.
- Get into calorie deficit. As I said above, it’s only when your body is in caloric deficit (you burn more calories than you eat) that it really taps into fat as a fuel source. Your body burns fat all the time (it’s doing it right now as you read this article) but after you eat a lot of food, if your body doesn’t need all of those calories, it’ll store them as more fat. So on balance you’re not losing fat if you’re not in caloric deficit. How do you get into caloric deficit? First use an online calculator to calculate how much your body needs to maintain itself. Then subtract 500 calories from that amount and aim to take in that much each day — that’s the deficit you need to lose about a pound a week, which is a safe amount. Don’t go into a deficit of more than 1,000 calories per day, as that will result in an unhealthy rate of weight loss. Also don’t go below 1,200 calories per day if you’re a woman or 1,500 if you’re a man, as that’s generally said to be too little — you won’t get the nutrients you need.
- But don’t be in deficit during your exercise window. While being in caloric deficit is important if you want to lose fat, if you’re increasing your exercise (as I am and as I recommend above), then your body needs fuel for the exercise and for recovery and growth. Starving yourself while increasing exercise will only lead to low energy and the breakdown of your body. Here’s what I do: I think of the couple hours before my exercise, plus the time of my exercise, and the couple hours after my exercise, as my “exercise window”. So if I do an hour of exercise at 5 p.m., then my exercise window is 3 p.m. to 8 p.m. That’s when your body needs fuel — before and during exercise to fuel the exercise, and after the exercise to promote recovery and growth. Don’t go into caloric deficit during this time — try to get healthy, nutritious food with lots of carbs and protein. The rest of the day, you can be in deficit, but not during exercise if you want to get leaner and grow some muscle mass.
- Eat clean if possible. What’s clean eating? It’s a lack of junk food and as little processed food as possible. It’s whole grains, lean protein, fruits and veggies, good fats, beans and nuts. Basically, healthy food. You don’t need any fancy diet plan — just eat these kinds of clean foods, and eat a variety of them. Now, you can eat “unclean” foods of course, but as much as you can, eat clean.
- But don’t severely deny yourself. If you “go on a diet” and restrict yourself from foods your body craves, you will eventually binge. That’s not a healthy eating pattern either — restrict yourself severely and then binge, then repeat. Instead, indulge in what your body is craving, but do it in moderation. Then, instead of feeling guilty, move on and aim for clean foods most of the time. Feel free to indulge, as long as it’s the exception and not the rule. You want to have an eating pattern that you can live with, not something that will last a month and then collapse.
- Eat lotsa veggies and fruits. If there’s any single diet change you make that will make the biggest difference in getting you leaner. Two reasons: one is that they are high in fiber and vitamins and minerals, which most people are lacking in their diet and which promote a healthier body. Two is that they are high in volume without being high in fat or calories. You can eat lots of fruits and veggies but have very few calories.
- High-quality carbs are your friends. While in many circles carbs have been villified — and in the case of white breads and sugary foods, justifiably so — the truth is that if you’re going to increase your exercise, you need carbs. But you should aim for ones that are high in quality — whole grains, without a lot of fat or sugar, high in fiber and nutrients. Fruit, veggies, oatmeal and whole-grain breads are some good example of high-quality carbs.
- Drink water only. Well, almost only. I have a cup of coffee in the morning, and an occasional beer or glass of wine (especially if I burned a lot of calories exercising that day). But other than that, I only drink water, all day long. I don’t consume massive amounts of it, as that hasn’t been shown to contribute to weight loss, but I make sure that I stay hydrated, and drinking water instead of juice or sweet drinks is a good way to keep out those extra calories.
- Increase intensity. After you’ve built up some endurance in whatever exercise you choose — whether that’s walking or running or cycling or swimming or rowing or hiking — you should increase the intensity of that exercise perhaps once or twice a week. That doesn’t mean do an all-out effort, but doing faster-paced intervals, or walking or running or biking up hills, helps increase fitness, calorie burn and leanness. I’m a fan of long, slow miles, but more intense workouts really improve performance and get you fitter than ever.
- Rest is just as important as exercise. Many people make the mistake of exercising at a high level all the time, and think that rest is for wimps. Well, it’s not. Rest is when your body heals itself and grows stronger. If you just exercise all the time, your body will break down, and you’ll get injured or burned out. It’s something I have to do all the time: force myself to take a break. To ensure that you’re getting proper rest, make sure that 1) you take at least one full rest day a week, and two if you’re just starting out; 2) you follow a hard workout day with an easy one (or a rest day); and 3) you get lots of sleep — even take naps if you’re doing a lot of exercise.
- Most of all, enjoy yourself! Getting leaner and fitter doesn’t happen overnight, or even after a week or three. It’s a long process and it takes patience — and you’ll quit if all you’re looking for are results on the scale or in the mirror, especially if you don’t enjoy the exercise and good eating. If you really want to get lean and fit, you need to stick with it for the long haul, and that means you need to do it because you enjoy it. Make exercise fun! Don’t do it if you hate it (however, give it a couple weeks before you decide — often it gets much easier and more enjoyable after a couple weeks). Find exercise you love to do, that you look forward to doing. Find healthy foods that you enjoy. Living the healthy lifestyle can be a real pleasure if you make it so — and it’ll help you to get to where you’re going if you enjoy the journey.
If you liked this article, please share it on del.icio.us or on Digg. I’d appreciate it. :)
- Posted on 13 May 2008 in Fitness, Health Tip Day |
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Comments (83)
Tina Su - Think Simple Now Says:
May 13th, 2008, 20:20 pm
So nice to have you back, Leo. :)
Additional Tips:
- Eat often, but little portions (did you know sumo wrestler only each two meals a day.)
- Eat as much raw veggies as you can.
Vered - MomGrind Says:
May 13th, 2008, 20:22 pm
Sounds like you are making great progress, and I LOVE your tips.
The only thing I’m concerned about is “I’ve created my own meal plan, and will be eating 4-5 times per day, about 300-400 calories per meal. Sometimes a little more.”
I would definitely err on the side of a little more - and I think it’s a good thing that you say you haven’t really stuck to this plan. I exercise regularly, but not excessively, and lift light weights, and a dietitian friend recently had me log my food intake and said that I eat around 2500 calories per day.
Since you are a guy, I would assume that you need to eat at least as much as I do, if not more, especially since you run and lift weights.
Good luck with your fitness goals! It feels so good to be lean and fit. I love to feel strong. I’ve been bragging all over the internet that I can actually OPEN JARS by myself now.
Marelisa Says:
May 13th, 2008, 21:15 pm
I like the idea of training with a specific goal in mind, such as running in a marathon or completing a triathlon. This gives you a clear deadline so that you can’t keep putting things off (oh, I’ll start tomorrow), keeps you accountable (if you don’t stick to your plan you won’t be ready on the day of the event) and keeps you motivated.
Jamie Says:
May 13th, 2008, 21:18 pm
You’re doing triathlons? Excellent! Congratulations!
I would say that triathlon can be a very zen sport, but it also tends to attract some very Type-A folks. I feel like a lot of triathletes could learn to be more laid-back. Maybe you can bring a little zen to triathlon!
(BTW, if you need any advice, any help, feel free to e-mail me!)
Jodie Says:
May 13th, 2008, 21:20 pm
Great post Leo, I really enjoyed reading your tips and I’m feeling motivated to get leaner and fitter!
Corey - Simple Marriage Project Says:
May 13th, 2008, 21:25 pm
Great stuff here Leo. I struggle with food choices. I simply enjoy the junk. I guess I need to work on this if I intend to get serious about fitness.
Jess Says:
May 13th, 2008, 21:38 pm
Thank you for the inspiration! :)
I agree with number 17 a lot; it’s easy to get carried away with calorie-counting and such and feel miserable about it- but the whole point of being leaner and fitter is to be happier, so it’s a good thing that you included that last tip :)
Good luck, and I hope you enjoy it!
Marsello - feedbacksecrets.com Says:
May 13th, 2008, 22:17 pm
Quite an extensive list of tips, I’m forwarding this to my friends, I know some who would really appreciate this. Starting to get into Crossfit training, it’s a cardio and weights combo training that’s been getting plenty of rave these days, you might want to check it out.
Peter - The Change Blog Says:
May 13th, 2008, 22:24 pm
Welcome back Leo!
I’ve been slacking off lately in the exercise department. Between full-time work, being a dad and blogging it sometimes seems impossible to find time to work out. Hopefully some of these tips give me the kick in the butt I need :)
Sandy Naidu Says:
May 13th, 2008, 22:31 pm
You obviously have been making great progress…Congrats !!! Keeping posting similar posts and hopefully I will get into the treadmill soon…
Clay Collins | The Growing Life Says:
May 13th, 2008, 22:32 pm
Um… that swimmer totally has 666 written on his arm. It’s the beast!
OK, really, you’ve inspired me to start training for a Marathon and I’ll be running in the Twin Cities Marathon in Minneapolis this October. Want to join me, Leo?
–Clay
Mark - Creative Journey Cafe Says:
May 13th, 2008, 22:33 pm
I needed this right about now. Thanks for the encouragement!
Leo Says:
May 13th, 2008, 22:51 pm
Glad you guys liked the post!
@Clay: Glad I could help inspire you! I’m going to do the Honolulu Marathon in December, so I won’t be able to join you in Minneapolis, but I’ll be there in spirit! :) Good luck!
The Daily Minder Says:
May 13th, 2008, 23:04 pm
Another excellent article Leo.
Are we going to see any progress photos of your quest from overweight to muscle Zen?
The Daily Minder
Evelyn Lim | Attraction Mind Map Says:
May 13th, 2008, 23:15 pm
I’ve been slacking off quite a bit. Thanks for the reminder! I really should be getting off this seat and take some ACTION!!!
Ian Says:
May 14th, 2008, 0:00 am
I see an Ironman for you in 2009, 2010 latest.
Leo Says:
May 14th, 2008, 0:25 am
@Ian: Ironman is my dream! But 2010 would be the earliest — maybe a Half Ironman next year. :)
@The Daily Minder: I’ve thought about it, and my answer is … maybe. :) I’m not really comfortable posting pics of my near-nude body, but give me another month and maybe I will be then.
etavitom - media that motivates Says:
May 14th, 2008, 0:39 am
Great post Leo. Water is key!! Also, about 6 small meals per day is great…
Eugene (Editor, Varsity Blah) Says:
May 14th, 2008, 1:31 am
Nice to hear you’re keeping well, Leo!
Two points:
Firstly, I’m glad you mentioned measuring body fat because it is so important! If you’re losing weight and gaining muscle, the reading on the scale could be the same (or higher) and that might get you discouraged.
Secondly, a great way to get plenty of fruit into your diet is to invest in a blender. I make smoothies every morning and they’re such a treat!
ericb Says:
May 14th, 2008, 1:59 am
BIG THANKS to you Leo for this very informative post! Your blog is really inspiring and challenging. And I really like it when you post stuff about fitness. I would say be wiser on the foods that we see from commercials and ads and stay away from junk food.
Keep up the good work!
Shah Says:
May 14th, 2008, 2:38 am
Nice post.
But what is you exercise schedule like?
How many weights/reps do you do a week?
What kind of cardio do you do?
It would be nice if you can share it with us?
Also, do you go to the gym? Many like me cannot afford to be a member? What home gym would you recommend?
Anna Says:
May 14th, 2008, 4:16 am
Thanks for sharing, Leo :)
As for eating healthy I would also recommend to read a couple of healthy-food books. Yoga, vegetarian, ayurveda books on nutrition. For many people it is almost impossible to stop eating sweets and junk (with the level of self-discipline they have at the moment). In this case regular reading and getting back to awareness of harm junk food makes, will probably help. Changing diet is one HUGE step to getting much happier in daily life.
Wish you luck :)
Pixel Kid Says:
May 14th, 2008, 4:20 am
Just my two cents…muscle starts to break down after 96 hours of not being worked if you only do two strength training sessions a week you will struggle to really increase your lean muscle mass.
But good article I like to hear about other peoples experiences like this :)
Stu | Improved Lives Says:
May 14th, 2008, 4:26 am
Triathlons are for sissies!
Leo you should look in to adventure racing. It’s like a triathlon but you usually kayak or canoe instead of swim, single-track mountain biking instead of road biking and usually orienteering instead of running. And they get pretty big too, some are single day events but others can go for 10 or more days, covering over 500 miles and adding a lot more stages like rope repels, horseback riding, you name it.
I’m training for my very first one (just a single day event) at the end of July, I can’t wait!
Kelly@SHE-POWER Says:
May 14th, 2008, 4:42 am
Leo
Great post and congratulations on your progress. What I really like to see is you started by introducing small changes in the new weights area and you made sure you did activities that were fun.
That’s great you have got into the triathlon training. It’s amazing how we can surprise ourselves when we try new things, isn’t it? I started a long term weight loss and fitness routine 14-15 months ago now and while the hoped for changes are great - losing over 10kgs, dropping a dress size and increasing my muscle tone and fitness - the unexpected changes like finding a love for boxing are really invigorating. I feel like I have a new lease on life and it sounds like you do too.
Cheers
Kelly
Simple Mom Says:
May 14th, 2008, 5:48 am
I’m a big Daily Plate fan myself! I’ve slacked off on my logging since my son was born four months ago, and I can really tell a difference. I add food logging as part of my daily ritual. SUCH a help.
Sean Kelly Says:
May 14th, 2008, 6:18 am
I am so happy you are back…I missed your articles. Anyway, great post and thanks for sharing your tips. As soon as school is out for me I’m going to start training for a half marathon. My motivation is partly this blog, and partly my younger brother. He is several years younger than me but is a much better runner than I (and he is also training for a half marathon).
Thanks for your great post :)
~SK
Leo Says:
May 14th, 2008, 7:24 am
Thanks for the great comments everyone!
@Pixel Kid: An interesting point about muscle breaking down … however, 96 hours is 4 days, and that’s just the start of breaking down. It won’t break down much before my next workout.
Studies have shown that 1) you can maintain muscle mass with just one workout a week; and 2) three workouts a week only gives you a very small percentage of muscle gain over two workouts a week. Also, I plan to increase to three times a week soon. :)
@Shah: To answer your questions:
What is you exercise schedule like? Here it is:
Mon: Rest day
Tue: a.m. hard run (6-8 miles with speedwork or hills); p.m. easy swim
Wed: a.m. 4 easy miles running; weights; p.m. easy bike
Thu: a.m. 4 easy miles running; p.m. easy swim
Fri: a.m. 4 easy miles running; p.m. weights
Sat: long run (11-13 miles)
Sun: long bike (25+ miles); p.m. weights
How many weights/reps do you do a week?
I started out with one set of light weights. Now I’ve worked up to 4 sets of heavier weights, with less reps (5-7 reps). I plan to do 5 sets of heavy weights, 5 reps each set.
What kind of cardio do you do?
My runs are either easy runs, harder runs (with speedwork or hills), or long runs lasting 1.5-2 hours. My bikes are either shorter (one hour) or longer (two hours). My swims are easy and fairly short (20-30 mins) as I’m just working on form and endurance right now.
Also, do you go to the gym? Many like me cannot afford to be a member? What home gym would you recommend?
I don’t go to the gym. I have a bench and barbell set at home, with a pullup bar. I have a bike and I run in my neighborhood and go to the pool or ocean for swimming.
However, I’m considering joining the gym, only because I’d have to invest in a lot more equipment to do heavier weights (I’m already using all the weights I own and will soon outgrow them), and I’m limited in the exercises I can do. If you’re not worried about heavy weights, you can do lots of great exercises without much equipment — pushups, pullups, dips, burpees, planks, crunches, mountain climbers, lunges, Hindu pushups and squats, jumping rope … I’ve done all these and they’re great.
Erik Says:
May 14th, 2008, 8:28 am
I’d like to comment on the idea that resistance training isn’t as good as cardio for burning calories. While you’re running/swimming/biking/etc its true that you’ll burn while you’re doing more than lifting weights. When you’re done though, recovery from such activities is relatively quick. Resistance training, due to its nature of basically tearing muscles down and forcing them to rebuild, will actually burn more calories through out the day while you’re in the rebuilding stage of recovery.
Marc and Angel Says:
May 14th, 2008, 8:35 am
It’s this simple: reduce carbs, increase fiber, eliminate sweets, jog/walk a mile 5 days a week, stick to the plan for 6 months, evaluate results. Done.
B Smith @ Wealth and Wisdom Says:
May 14th, 2008, 8:46 am
Leo-Congratulations on your progress. It takes a lot of hard work and commitment on your part. I do have some concerns with your caloric intake. Even at the high end, this only puts you at 2000 calories. With your activity level, your body needs more.
I would like to understand how you deal with the competitiveness of marathons and triathlons. These events tend to attract driven personalities. How do you stay in the zen mode while pushing yourself to your best?
Shilpan | successsoul.com Says:
May 14th, 2008, 8:47 am
Leo -
Great post. This subject of health and fitness has been made quite complex by men. As you’ve mentioned, eating simple food yet rich in protein and fiber, resting, exercising essential elements of a well defined fitness plan.
I’m a vegetarian as well. So, I certain stress the importance of veggies in daily meal but I’d like to add one more and that is positive thinking. It’s been a matter of debate as to how much a state of mind contributes to the health and wellness. My personal experience indicates that positive mindset is of tremendous value when it comes to harboring thoughts of focus on what’s important for a simple, healthy life.
Thanks
Shilpan
Rick - Tripping the Muse Says:
May 14th, 2008, 8:58 am
Great post. I can’t stress enough how much eating comes into play. By changing my eating habits I’ve been able to maintain a weight I’m comfortable with. For keeping toned I play hockey (goalie). Hopping around in the 50+ lbs of equipment are almost as good as weight training.
Thanks again Leo. It’s all in changing one’s mindset on nutrition and habits.
Piankeshaw Says:
May 14th, 2008, 9:04 am
Thanks, Leo! Great list to live by. I have printed the list off and laminated it for my workplace. We are doing a “Biggest Loser” contest at work and we have some that have fallen off the wagon lately.
I’m doing a neat race in the fall. It’s the Mother Road 100 in Oklahoma. It’s a 100 mile ultramarathon that follows Route 66 from point to point. I’ve done several Ironman triathlons, but this is my first foray into ultramarathoning.
texafornia Says:
May 14th, 2008, 9:17 am
I host the Zen and the Art of Triathlon Podcast. Glad to see you having fun with the training. Overtraining is a risk, so it is important to keep an eye on those weekly hours and get plenty of rest. Go two or three weeks hard, then take a week easy.
Congrats and don’t push the Ironman. Long distance triathlon training can take many years. You’ll know when you’re ready.
Shannon Says:
May 14th, 2008, 9:24 am
I just want to echo the other posters who are concerned about your food intake - you are very active and even to lose weight, you need more than 2000 calories (I noticed on your food diary that sometimes you’re only eating 1700, way too low for a man of your size and activity.)
Great job with the training though!
Rachel Says:
May 14th, 2008, 9:55 am
Your use of just a few basic strength training exercises to hit your whole body is, in general, a great strategy. I’d like to point out that you seem to be skipping your triceps, though. I’d urge you to consider working them; they’re larger than biceps and arguably more useful, since you use them for pushing motions.
Paul Says:
May 14th, 2008, 10:19 am
Deadlifts are great, and should be done by more people. Along with Cleans and overhead squats. It sounds like you’re working towards a 5×5 / Starting Strength routine for weights. Emphasis on compound movements is important.
Check out Crossfit for great way to add variety to your workouts. I’ve had great success following Crossfit. HIIT in general is a lot more effective, and fun than straight up cardio.
Kettlebells are my latest passion. They’re so much fun and you can get a great full body workout in a short amount of time. They’re the ultimate portable gym. I recently read an article about a marine who trained for the Marine Corps Marathon using only a kettlebell. Admittedly he said he would incorporate more running the next time around, but it shows how how versatile they are.
TheBoxingKid Says:
May 14th, 2008, 10:21 am
You are far from a health expert, and you talk little to non of supplements or vitamins, changing you’re body chemistry puts a large strain on your bodys natural hormone/mineral production. Get blood work done to monitor these lvls, take a multi vitamin, start looking into healthy supplements omega three’s fish oils, antioxidents, cla,ZMA. In my profession i see all to often ppl put the work in and see results but dont acknowledge the cost of change towards your body, (natural)Testosterone lvls must be monitored in men over 27 when going through a life style changes, lack there of can cause a variety of negative effects on your body.
Your doing a good job should be proud but work smarter not harder, killing yourself at a gym is meaningless if your body doesnt have the ability to renew itself after the fact.
Stay away from “the gym guys supplements” what i mean is you will see plenty of ppl saying you have to take this and that, do your own research avoid things w/ stimulants such as caffeine or ephedra replacements. Concentrate on things that will support your bodys natural ability to produce the things it requires.
on a side note if working and running a common beliefe is that it works the whole leg, dont forget behind your thigh the bicep femoris and following muscle groups by the hamstring are very often weaker than the rest of the leg. This physically offsets your running. Free standing squats (w/o a bar behind you, use a medicine ball) and face down leg lifts will assist w/ that,
Dont use a weight belt every exercise you do should work out your core as well. Goodluck
Vic Says:
May 14th, 2008, 10:42 am
I’ve been using a couple of free websites with some fairly good routines to help out my workout. They’ve really changed my routine and made me a lot leaner.
http://www.mensworkoutguide.com/home.html
the music is cheese but the instructional videos really help.
EscapeVelocity Says:
May 14th, 2008, 10:59 am
For #5, I find pants work fine for keeping track of how I’m doing.
I’m still trying to figure out how to lift heavy weights without getting tendonitis in my elbow, and run without getting knee pain.
Chris Austria Says:
May 14th, 2008, 11:03 am
Leo–Glad to have you back! What would you suggest to people who are very busy with work and other stuff? How can they find the time and balance for work and working out. I love to work out and play sports but sometimes my schedule doesn’t permit me to the physical activities that I want to do.
Since I am an educator, everything slows down for me durign the summer time and I get more into a work and work-out routine. However, my struggles lies during the school year when I leave work around 6 am and don’t get home until 7 or 8 at night.
I would like to see how you managed work and working out when you still had a full-time job.
Thanks
Josh Says:
May 14th, 2008, 11:16 am
I’m jealous, 5lbs and 2 inches off your waist! I have lost 30+ pounds and only 4 inches off my waist! It seems to be coming off every where else except my love handles, heh, I’m beginning to look very weird shirtless — I have a six pack but very chubby handles…
Good work!
-Josh
VIOLINTIDE Says:
May 14th, 2008, 11:40 am
Those are really great tips! Keeping yourself motivated can be difficult, but it’s also really important, and this post definitely helps with that.
Jean Says:
May 14th, 2008, 12:24 pm
Hey Leo!
Good to “see’ you! Thank you for another great Leo post! This one really motivates me :-) You must feel fantastic. Our bodies were surely designed to move.
I wanted to share an article that appeared in yesterday’s Wall Street Journal, “Putting an End to Mindless Munching” - it’s so very Zen - lol
Seriously, this is how I’ve been “dining” for the past 6 months. The results are many and highly beneficial ie. substantial weight loss, more enjoyable dinners and more calm feelings than upset. It has helped change the way I regard the same food I used to shovel in mindlessly.
Here’s the link: http://online.wsj.com/article/SB121062985377986351.html?mod=2_1566_topbox
You’ve made great achievements. All the best to you and the Mrs. as you progress on your journies in the ULoBC!
Jean
Melissa Says:
May 14th, 2008, 12:46 pm
Great tips! I have been wanting to do a tri-athalon and you have inspired me to get going with it. :)
Congratulations on your first months success!
David@theDoHE Says:
May 14th, 2008, 12:55 pm
I say tip #1 is forget all the tips and do the obvious things that are healthy.
Megan Says:
May 14th, 2008, 13:45 pm
PICKLE POWER!
RE: eating fewer calories & snacking
I stumbled onto dill pickles recently and eating a couple spears equates to very few (less than 20, I think) calories. Plus, I find them quite filling.
Tip: make sure they’re dill and not bread & butter (which have mega calories & high fructose corn syrup)
Jeff@My Super-Charged Life Says:
May 14th, 2008, 14:03 pm
Boy, Leo, you are serious about fitness! I ride a stationary bike regularly for the health benefits, but I can’t imagine training for a marathon or triathalon. It must take some serious determination! I admire your commitment.
Leo Says:
May 14th, 2008, 15:05 pm
Wow, lots of great comments! I’ll try to respond to a few:
@Erik: While it’s true that strength training heightens your metabolism for longer during the recovery phase, it’s not nearly enough to make up for the large difference in calorie burn during exercise. And you have to understand that magazines often overreport the amount of calories — the studies they quote are of people who lifted very intensely, not a normal weight routine.
@B Smith: While there are some very competitive people in these races, I just remind myself that I’m not at their level yet, and try to run my own race. That’s not to say that I don’t get carried away sometimes — I do — but I often feel a sense of brotherhood and sisterhood in these events and it’s more fun than competitive for me.
@texafornia: Thanks for the tips! I wouldn’t mind talking more with you sometime about training — I still have a lot to learn.
@Shannon: On most days, I eat well over 2,000 calories … especially when I exercise. I think I only take in under 2,000 calories on my rest day, and that’s only 600 calories below my caloric expenditure, which is a safe amount.
@Rachel: I actually do tricep extensions in my workout, and the triceps are used in several of the pushing exercises I do.
@Paul: Kettlebells sound like a lot of fun! I’d like to try them someday, maybe after I join a gym.
@TheBoxingKid: I agree, I’m far from a health expert, which is what I said in the post. :) These are just things that have worked for me. As for supplements, I don’t take any, as I prefer to get my nutrition from natural foods, but I appreciate you sharing the info!
@Chris Austria: Great question … I can’t answer it fully here, but when I had a full-time job, I was still able to do marathon training. Basically, you just have to make the time, and make it a priority. Wake up earlier and exercise in the morning. Or do it right after work. Or during lunch. I’ve done all three. Make an appointment on your calendar and don’t miss it. You can do it!
Lauren - Leet Tech Says:
May 14th, 2008, 15:19 pm
Your progress and dedication is really admirable, Leo!
Body fat, not weight? Absolutely. That’s what I’ve been focusing on, too. My goal is simple, like many of us here; I want to be healthy, I want to be strong, I want to have a low [and healthy] body fat percentage.
Consistency has been my big issue for most of my life. I’m happy to say that this year, I’ve been very consistent, meaning that I’ve stayed with an an exercise routine. I can tell the difference in the way I feel, no doubt. Cardio is fantastic.
The biggest difference I ever noticed occurred years and years ago when I kicked the soda habit. I started to drink [nearly] water only. I still do to this day, and it keeps me feeling amazing. I’m sure you all know the ’sluggish’ feeling that junky foods and drinks bring; I hate that and I’d never go back.
Nice tips, and it seems to help that you’re also ‘practicing what you preach’ so to speak. Keep up the good work.
Melek Says:
May 14th, 2008, 15:31 pm
First of all, congratulations on your success! it’s so rewarding to start seeing the numbers change.
Here’s what i’ve done that really helps:
1. get a personal trainer. even if it’s only 1 or 2 days a week. that way, you’re accountable to someone to make you work out. and if you’re paying for it, you’re not gonna skip it. or find a friend who’s as anxious to work out as you are and set times to go with them.
2. substitute something not nutritious for something nutritous. for example, i gave up potato chips, which i LOVED! but i one day realized that they have zero nutritional value. i still wanted the crunch with my sandwich tho. so now, i eat an apple every day. i cut it into real thin slices and they make a great substitute for chips. and they’re sweet and juicy too. yum!
3. Drink water only - well, i dont exactly ONLY drink water, but i drink about 14-16 glasses a day. i’ve read that many times hunger is actually thirst in disguise. so, try drinking before eating and see if that staves off your cravings.
4. dont weigh yourself. when you gain more muscle you’re gonna weigh more. i’ve gained 5 lbs since i started working out, but i’m leaner and look better than i did at 5lbs lighter.
anyway, congrats again. keep us posted on your progress.
Jim Says:
May 14th, 2008, 15:35 pm
… great suggestions! I actually just did a Master Cleanse, talk about getting leaner, I feel amazing! It’s such an amazing detox experience, very spiritual too, I had done them before but found an ebook that really helped with short cuts and ways to deal with hunger, etc.. I’d highly recommend it, think it was at holisticweightloss.biz … peace all :)
thomas george Says:
May 14th, 2008, 15:41 pm
Thank you for a great post.It could not have been more timely as I had started my exercise program recently.I like the exercise window concept-I am currently following a calorie deficit diet and had been keeping off weight training as a result.But with this concept of having an exercise window,I can begin to incorporate body weight exercises as well in order to preserve lean body mass.Congratulations on your progress.Best wishes.
Jay - Ready, Set, Change! Says:
May 14th, 2008, 15:54 pm
As usual, great tips Leo. I hope it goes without saying that the majority of fruits and veggies on your plate are organically grown.
Your posts on accountability is one of the main things that pushed me into my own goal-oriented blog. That and a love of lists.
Miss Thrifty Says:
May 14th, 2008, 16:48 pm
Thanks for the inspiration, Leo. I stopped running about a year ago after hurting my knee and then proceeded to gain 15 pounds. Reading your post made me want to start running again!
TheBoxingKid Says:
May 14th, 2008, 16:49 pm
Hey leo, i didn’t mean to come off snide w/ my comment :-p sorry serves me right for not proof-reading what i wrote haha Good luck and keep it up
danica Says:
May 14th, 2008, 17:40 pm
I eat when I’m hungry and don’t starve myself, but don’t stuff myself either — very healthy eating style.
But I’d also say that that should be the baseline. That’s just eating, not something special. Eating when we’re not hungry and starving ourselves, no matter whether the motivation is to keep working late into the night doing “just one more thing” all the time, or to “deal with” some emotional issue, or what, is self-harming/eating disorder territory. Very very COMMON territory, obviously, but still.
oakling Says:
May 14th, 2008, 17:42 pm
some of these are good in and of themselves, like eating healthy foods and stuff, but I just don’t understand the idea of wanting to lose weight for its own sake. Like, the assumption that we all want to have as little fat as possible and build at least part of our lives around losing fat and building muscle. We get told over and over again that that is healthy, with only the loosest of pseudo-science behind it. What is up with that?
Laurie Says:
May 14th, 2008, 19:37 pm
I really struggle with eating slowly. I have been attempting to eat slowly this past month. My hub even reminds me but old habits are hard to break. I haven’t had much success.
Liara Covert Says:
May 14th, 2008, 20:05 pm
I’ve known a number of people to undertake marathon or triathalon training because they wish to realize this mega challenge. Yet, fewer of them keep up their distance and endurance training after that goal had been reached. It makes sense to incorporate regular exercise into your schedule. You need not go to extremes. Its great when you evolve to experience how taking steps to redefine your own health and well-being can be fun.
kabire Says:
May 14th, 2008, 21:12 pm
Great post Leo. I am new to your site and it is already making a difference in my Life !! I have been reading self-help books for a a while but I am finally seeing some progress.
I like this post a lot. I want to be learner too but I have a different body structure than most of what health books/magazines deal with. I am only 145 Ibs and 5′9. I basically need to gain weight but don’t know how. Any tips!!!
305 and counting Says:
May 14th, 2008, 22:04 pm
I have just started an eating and work out program- my goal- to lose 100 pounds in one year. thanks for the tips!
love to get support/feedback:
http://cliffytreefort.blogspot.com/
Triyoga Says:
May 14th, 2008, 22:33 pm
Great post, Leo!
Just wanted to remind you (if you’re not already) adding brick workouts. I saw your schedule, but biking hard and then running after (brick) is very different on your body than just running alone. It will shock you, so it’s good to practice this before your race.
Good luck, I have also been bit by the tri bug last year and am very hooked-completed my 6th this year and have 3 more (1 Olympic distance) this season.
jean Says:
May 15th, 2008, 0:11 am
Leo,
After leaving you a comment, I received an offensive email from someone who has posted “Chakra.” You may want to remove it.
Maura Says:
May 15th, 2008, 0:51 am
Hello there, Leo… glad to see another post from you. All good info and habits.
I too would like to get more lean, or so I say… but in reality I am apparently not emotionally ready to go there. Every time I get my body into optimal calorie-burning mode and take off a few pounds, (once every couple of months), I start to feel a little uneasy and let those few pounds creep back on.
As a lean, fit teen, I had a certain weight to me, deceptively heavy for my size, but now that I’m older, I have to be lighter to be leaner, and I apparently don’t feel comfortable with a featherweight feel to my body.On the other hand, I want that leaner look and less flab.
So while my “stated goal” is to lose about 7-10 pounds of fat, and add a few back in muscle, my real hurdle is getting emotionally into the zone.
So, I add to your list: “Think Thin.”