Scribbles

So I honestly think I should start blogging about fitness/health and body image. It seems as though everyone is so down on themselves lately about what they do and what they eat. Why can't people realize that if you can't love yourself, how do you expect anyone else to? I have a few things I need to get off of my chest by the way, concerning my weight and yadda yadda. Just cause someone has what appears to be a larger stomach, does not mean they are fat (hate that word) or overweight. In most cases when you see someone who is bulky and has a bigger stomach, it is because they built muscle before they started to lose weight. This is what gives them size. In most cases, is how bodybuilders build mass. They bulk up, (usually on foods heavy in protein) increase fibre intake, and THEN workout to gain muscle. there is a difference between a 'beer gut' and a 'gut'

I also want people to know that they shouldn't be afraid to eat the foods that they like just because it's deemed as bad for you, you can still eat the food you like, BUT ask yourself 'how much do I eat of this food, and how often?' This was my first step towards my weight loss and getting under 200lbs again. You may recall that I had previously blogged about how when I was in grade ten I reached my highest weight of 245lbs, I almost weighed the same as my dad when I was in grade ten. I was completely unhealthy and hid myself in large sweaters. I had such a poor body image and such low self-worth, I didn't really see the point in living at times.

Then I asked myself, what can I do, on my own to encourage myself. Because I am a person that needs self-motivation rather than having someone else attempt to motivate me. (This is why I still have yet to set foot in a gym). Here are the steps that I took:

Reflect on eating patterns, sleeping patterns and physical activity

Is the food I'm eating healthy, do I have a minimum of 8hours of sleep, is my sleep pattern regular and how often am I sitting at the couch instead of doing something?

2. Use one or two days of the week (middle and end are best) for your 'splurge' days. Use those days to eat the foods that you want; keeping in mind that moderation is extremely important, otherwise you'll throw off all of your progress. Up fibre intake, and add as many proteins to your diet as possible (red meat being the best source, however nuts, tofu and even fruit and vegetables have high levels of protein as well. You may also have heard of many swimmers eating 1-2 peanut butter sandwiches before a big event; peanuts are extremely high in protein and have large quantities of calcium and iron) The rest of the week should be dedicated to healthier choices and portion control. When I say portion control I don't mean a single green pea and two sticks of carrots either, just don't overdue it. Just by looking online or in health magazines, you can easily find healthy recipes that often cost less than $20 to make. No one said you had to go to the special organic stores, just regular fruits and veggies go a long way.

3. EXCERCISE! Probably the most obvious is exercising, otherwise your body will lose weight from eating healthy, but then after awhile, you will reach a certain weight and your body will stay at that constant weight, due to inactivity. Going for a run or jog in the morning will wake up the muscles in your body (stretch first) and get your respiratory system working. You may have heard of Cardio, these types of workouts overwork your respiratory system, making you breathe heavier, and one of the biggest benefits of cardio is that you burn more calories, and you build stronger chest muscles. Here is a simple 20 minute daily workout you can do after a jog, this will work the arms, glutes, calves, shins, thighs, obliques, abs, back, and shoulders. Targets those main areas, of course most of these workouts may target the stomach legs and arms,as with most workouts.

Workout Time:

25 pushups

25 crunches

15 lunges

15 squats

10 toe touches

30 high knee lifts

20 bicycle crunches (see below)

4. After working out and planning your strategies, the next step is to monitor weight loss. Measuring weight loss in the morning is the worst possible option, weight fluctuates throughout the day, most people gain weight in their sleep, measuring in the morning will provide an inaccurate read. Therefore use the whole day to your advantage, go for a jog, do your excercises, plan healthy meals and before bed, weigh yourself and record it on a calender or notebook. If you know how to read a measuring tape you can even record the inches you've lost on your chest waist thighs, or the muscle growth on your arms.

5. Continue this process and you'll be well on your way to a healthier lifestyle.

Now I know this seems like such a huge read. But wouldn't you rather take advice from someone who is more relate-able than say someone who has chiseled abs but has never really been on the other side? I know what it is like to have self doubt and poor body image and it sucks, and anything anyone says about you makes you feel self conscious, even if it's a compliment. But there are ways of turning things around and being a more happy and positive you. Besides, now that it's a new year, maybe the world will see a new you? Holidays are over, and everyone knows about the infamous Christmas 10 pounds. Winter is the worst for weight because your body naturally stores fats, which is why a lot of people get the Christmas ten pounds. And by eating right and controlling portion controls and following my basic workout plan or even coming up with your own, losing weight and feeling great should be a breeze.

Stay strong guys.

-Mike