My comments to Steve, personal trainer, after my workout with him last Friday, was that it didn’t hurt too much.  WRONG THING TO  SAY!  He made sure this week I would feel the burn!  And feel the burn I did.  I could barely lift my arms over my head by the time he was finished with me.  I thought my arms had turned to jelly.  I have to say it was a great workout.  I recommend people get a personal trainer to help them on their weight loss journey, as you will really get pushed beyond where you think you can manage.  The zone where you make ‘real’ progress is not the warm up, but the last few reps that you are struggling to get out.

This is how I felt after my workout

Steve was funny today – my workout started with me having to piggy back him THEN do steps – he weighs 68kgs, and I had to do three reps of 10 per leg steps!  It must have looked totally hilarious to anyone looking on.  Later in the workout, he forgot how to count.  ONly 4 more..3 more.. 2 more..ok… 2 more..now 2 more.. 1 more.. good.  Hmm.  Hold it for 5 seconds… 5….4…3…2…..2….2….2…..1  or 5…..4…..3…..2….long pause of 10 seconds…..2…..  All in all, a fun workout, but one I am still feeling tonight.  As he said, no workout over the weekend, so my muscles have a couple of days to recover.

I won’t bore you with the whole routine today, suffice to sya, there was a lot of focus on the upper body strength.  Hence the arms of jelly.  Also noticed my right knee has a bit of a twinge, will have to be careful on this.

I pushed myself very hard from Monday through to Friday last week, including an hour with my personal trainer.  However, Saturday I just walked, and Sunday, I walked even less, only 35 minutes with a jaunt up the stairs.  So not sure if this affects my weekly monday weigh ins but I really need to find a good non-gym cardio workout for Sundays.  If you have any ideas, let me know in the comments!

working out is starting to show results!

The results today were positive, although not as dramatic as they have been.  My body fat percentage, which started out at a crazy 35.3% (I was a flabby fatbird!) is now 20.49%.  Not bad for three weeks.  Weight loss for the week was only 3.3 pounds (1.5kg) bringing my new weight down to 252.4 pounds (114.5kg).  So progress is being made.

I wore a red t-shirt today (not a flattering color on fatbird) and it is not a size or two too big.  When I saw my reflection, I realised I still have a long way to go. For a moment, I experienced the old feeling of “oh no, the goal is too far away!) but then I reminded myself of where I was three weeks ago (heck, it has only been 3 weeks!) and that I felt great and was enjoying life a whole lot more.  The feeling quickly passed and I headed off back to the gym of r a workout where I decided to push a little harder.

So I worked out on the weights for about 50 minutes, with a variety of exercises.  Then I finished it off with 20 minutes on the exercycle.  And I rode hard.  The funny thing is, I am much fitter than I was , and although I am pushing myself harder than I could have even beared three weeks ago, I do not end up as puffed out as I used to.  For example, my heart rate on the bike went from 150 down to 110 in just 3 minutes.  Quick recovery.  But yes, my gym clothes still ended up covered in sweat!  I have to say, I do an awful lot of washing now!!  Thankfully, I am downsizing into some cothes I have not been able to wear for a couple of years.  Beats shopping for more clothes!

Today I had a one hour session with my personal trainer.  Before that of course, I had my usual morning walk, although with the torrential rain, had to time it well and dodge a few raindrops!  Easy to let the weather be an excuse but I enjoy my morning walk and am not letting excuses dictate to me!

you get better results with a trainer!

The workout with Steve went very well – for starters, I didn’t throw up all over the gym.  In fact, this time I found the going pretty good in that I did not feel ‘puffed’ or nauseous at all.  However, I certainly felt it in my muscles.  The great thing about today’s workout was the variety.  I actually enjoyed it.  If someone told me three weeks ago that I would ‘enjoy’ an hour long workout with a personal trainer, I would have laughed.  Progress!  Steve is good in that he doesn’t just stick you on a machine and make you do boring reps.  He mixes it up, and keeps it interactive and fun.  I can categorically say there is no way I could push myself as far or as hard in a workout on my own.  Having a trainer with you really helps push past limits you didn’t know you could.  If you are reading this and wondering why your gym isn’t working for you, I recommend you look into getting a personal trainer.

So my workout today included (it was all new exercises, so I describe them as best I can)

2 min warm up on rowing machine

Power set = 12 x vertical push + 16 x steps (including kicking medicine ball on up step) + sitting pull thingees x 14.  Repeat 3 times with some little variations in the angles etc.

Press ups x 10 (reach up and hit his hand after each one)

Press ups x 10 (balance one hand on medicine ball, do press up, change hands, do press up)

Press ups x 10 (one hand on box, press up, move hands over eachother so other hand on box, press up)

Sitting Shoulder Press (free weights) x 12 – repeat 3 times

Super Set – Bicep curls x 14 + front pulls x 14 – repeat 3 times

Squeezeball hammies (lie on back, heels on squeezeball, raise hips off ground, pull squeezeball in and back out) x 10 – repeat 3 times

Ab Superset – situp and punch trainer hands x 14 + lie on front raise arm and opposite leg x 14 – repeat 3 times

I think that covers it all, I know it was a great workout.  I considered a run afterward but my knee is a little sore so I decided to rest it.  Not an excuse, genuinely being careful as my right knee has been a bit sore.

I have to admit I felt like I had hit a wall today.  I did my 35 minute walk and stair climb no problem.  I felt fine, and went to the gym as usual, and started my workout, but found it difficult to push myself.  It was like my brain just did not want to do it!  I am glad I have a stubborn streak, as I forced myself through it.  It is hard to describe what hitting the wall felt like.  Maybe this is where self discipline has to assert itself.  However, it will not be a problem, I finally let my persistent personal trainer talk me into weekly sessions (Fridays) with him over and above the half an hour I get with the 12 week transformation challenge.  So that means I spend one hour on Fridays for the remainder of the program, and I am sure I will not be allowed to hit any walls!

As I have been in the gym every week day since I started the program, I have been able to observe Steve in action.  Although his sales attempts could do with some work (maybe I should offer him half price sales coaching), he really knows what he is doing on the gym floor.  I see him pushing people hard, and they keep coming back for more!  But from those I have spoken to, they are happy with his methods and results.  He genuinely seems to care about the people he works with, so what do I have to lose, apart from weight?  So now fatbird will spend an extra hour per week with him and we will see what happens!

Today’s workout

• Squeezeball squats x 14 + press ups x 14 – super set, repeat three times
• Push ups x 10 – wanted to see if I could do more after my super set above
• Sitting Rows x 15 – repeat 3 times
• Lunges x 16 – repeat three times (definately still my most hated exercise)
• Squeezeball Ab crunch x 15 – repeat 3 times
• Lateral Pulldowns (shoulder press) x 15 – repeat 3 times
• Flying Dumbells x 12 – repeat 3 times (this one is hard!)
• CARDIO – 17 minutes on the treadmill at a good pace!

So despite it being hard, I managed to push on through the training and felt damned good at the end.  After a workout, I usually take the lift up to my apartment, but today I must have been daydreaming and found myself on the stairs before I realised it!  So two stair climbs so far today.

After my weigh in, I discussed increasing my cardio with my personal trainer to help me lose more body weight quickly.  He recommended that I do more cardio, but not necessarily less working out.  So yesterday, I did a workout and then some treadmill!  Fatbird runs again!

Workout:

• Squeezeball squats x 14 + press ups x 14 (super set) – repeat 3 times
• Sitting Rows x 15 – repeat 3 times (I increased the weight today and felt it!)
• Squeezeball Abs x 20 – repeat 3 times
• Flying Dumbells x 10 – repeat 3 times
• Shoulder Press (Lat pulldowns) x 15 – repeat 3 times
• Treadmill – running for 25 minutes

And of course, lets not forget the 20 minutes of walking to the gym and back!

I am really wanting to hit a big weight loss number this week, but am starting to think maybe I will be on par with last week.  I know any weight loss is good weight loss, but I am impatient!  However, regardless of the result, I will not throw the towel in, as I am committed to losing this weight and maintaining a healthy lifestyle for a very long time!

My workout today:

• Morning Walk (35 minutes + 144 stairs)
• Walk to and from Gym = 20 minutes (10 each way)
• Squeezeball squats holding medicine ball – 14, then straight into press ups 14,  repeat 3 times
• Vertical Row x 15, repeat 3 times
• Lunges x 16 (8 each way), repeat 3 times
• Flying Dumbbells (stand and flap arms like a bird!) x 10, repeat 3 times
• Steps x 20 (10 per leg) repeat 3 times
• Squeezeball Ab crunches x 15, repeat 4 times
• Lat pulldowns (shoulder press) x 14, repeat 3 times

I must admit I am feeling much better during my workouts, although I am still working up a sweat, and know I am pushing my muscles hard, the rest of my body is not screaming so loudly at me!  The weight loss journey continues to improve…

Today was cardio day, and with my goal to lose at least 6.6 pounds this week (3 kg), I decided to push myself hard.  Sure, 12 days ago, I got sweaty from a 10 minute walk to join the gym.  But today, I pushed hard.

First up, my morning walk, which I have begun to enjoy.  A little bit longer today as I did my lap of Victoria Park and then went to a nearby supermarket to pick up some oats.  Ended up buying salmon and tuna + some other odds n ends, so the return journey home was with a little extra weight!  And of course, the stairs at the end.

Then at 1.15pm, the gym had an intermediate SPIN class.  Given I did a beginner class last week, I figured I deserved a promotion to the intermediate.  WOW.  If I did not lose some weight today, I will be gobsmacked.  I could literally wring my shirt out after the ride.  It made the beginner class look like a downhill stroll.  Still, I completed it (although I didn’t dial the full intensity, my poor legs!).

Spin Class = fat burn!

This evening I went for another walk as the sun was setting.  Walking is definately good exercise.  So this was 35 minutes long plus a stair climb at the end.

So today, over 100 minutes of walking and an insane SPIN class.  Yes, I can feel the weight fading away!

Starting my day off with the now habitual morning walk through the city and Victoria Park, I noticed how much better I am feeling these days.  The homeless people were enjoying themselves, if being drunk in the morning can be considered enjoyment.  Walk was 35 minutes, followed by the stair climb (144 steps).  My heart rate is returning to normal a lot faster than it used to after that little climb.

Not so afraid of the stairs now!

Later on, it was time for my gym workout.  It went along the lines of:

• Warm up – 3 min on cross trainer
• Squeezeball sit ups (ball against wall) x 14 then pressups (on knees) x 15 straight away.  Repeat 3 times
• Pull ups x 14 – repeat 3 times
• Lunges x 16 – repeat 3 times (my official most hated exercise)
• Sitting Row x 14 – repeat 3 times
• 3 minutes on the exercycle
• Box Steps x 20 (10 each way) – repeat 3 times (you really feel this one!)
• Shoulder Pulldowns x 15 – repeated 3 times
• Ab Ball situps x 15 – repeat 3 times

I may have done more than that, but it was 10 hours ago and I forget   Finished it off with some stretches, then walked the 10 minutes home.

Note – as far as gyms go, I thought they were not my thing.  This gym really lives up to its motto ‘where you belong.’  The staff are so nice and friendly, it really has changed my opinions of gyms!

Went for my walk as soon as I was up this morning.  About 35 minutes, and went my usual route through Victoria Park.  Seems the homeless people have again made it their own – it is strange seeing people drinking at that time of the day!  Climbed the 144 stairs on my return.

Later on I went to the gym for my measurements, then decided to test myself on the treadmill.  My personal trainer suggested I would be better off doing short bursts on different machines on my cardio days.  EG: 15 minutes treadmill, 15 minutes biking, and 15 minutes cross training.  I could also mix it up by substituing one of them for the rowing machine.

So did I follow the advice?  Not today.  But only because I needed to see if Fatbird could run!  So I spent the whole time running on the treadmill.  Interestingly, at times I felt like giving up.  So I thought about my legs – they were sore but certainly could keep going.  I thought about my breathing and internal energy – sure enough, I could keep going.  Yet I had this urge to stop.  It dawned on me that the weakest part of me while I was running was in fact my mind.  And I refused to give in to a weak mind, so kept running.  9 days ago, I was a bit puffed just walking (flat, no hills) to the gym.  Today, I ran for 35 minutes – over 4km (2.5miles), and burned over 500 calories.  I felt pretty awesome!

Run Fatbird, Run!

However, as the day progressed, I noticed a blister on the sole of my left foot and the dreaded sweat rash as my thunder thighs had been rubbing together merrily the entire 35 minutes.  Still, better to have run and got sweat rash, than done nothing at all!

This blog really is designed to help other people on their journey of weight loss by showing you all the ups and downs of my journey.  This means telling you about things like sweat rash etc!  Thanks for reading.

Woke up feeling very ill this morning.  I had been viciously attacked by mosquitoes and had a few big itchy lumps on my arms and hands.  I felt totally flat, slightly feverish, and a little dizzy.  I skipped my walk.

Evil little monsters!

As it neared 12pm, I came very close to postponing my one hour session with Steve, my personal trainer.  I guess I surprised myself with my level of determination, because I went to the gym anyway.  I am not going to let a little dengue fever (eek, I hope not) stop me from achieving my goals!

Steve was great, warmed me up on the cross trainer (it burns over 700 calories an hour!).  Then he ran me through a whole lot of different exercises, I enjoyed the variety.  He seemed to sense when I was near my end and let me rest as needed, but made sure I did every rep he asked for!  Chin ups, pull ups, press ups, squats, lunges, etc etc.  I am pretty sure I had nothing left to give at the end of that workout, except bucket loads of sweat.

phew! tough workout!

Now, an hour later, I am feeling much better, and don’t feel sick like I did this morning!  This shows me how important it is to push through when the going gets a little tough.  I am glad I went today, or I would have missed learning what pushing through a barrier felt like!  Now I know I can do so much more!  Looking forward to week one weigh in!

Thursday = Cardio Day.  Decided to do the bike again (yes, I am a sucker for punishment, my butt still hurt from the SPIN class last night!).  The first few minutes were tough, but I think I found my second wind, because after five minutes, I was into a good rhythm.

Ended up doing about 35 minutes, 11.5km, and burned 213 calories (don’t get disheartened, but that is the amount of calories in a can of coke!)  Once I had my second wind, the heart rate monitor had me at about 80~85%, which is in the zone apparently.  For the first time after a workout or exercise, I actually felt really really good.  During the cooldown, my heart rate dropped back very quickly, unlike the first time I used the bike,  I wish I could describe the experience better.  Perhaps it is the endorphins kicking in.  Regardless, if I feel this good after every workout, then I will be a happy lad!

Day Four and I feel great!

I have also walked for 65 minutes in total today on top of the cardio workout.  I am SO tempted to weight myself but doubt I will have had any significant weight loss by day four, so I will behave, and wait for my weekly weigh in on Monday.  Can’t wait!

Tomorrow, I have a 60 minute session with my personal trainer Steve.  I have a feeling he will push me hard, but ultimately, that is what I need.

11am.  The time had come.  This was the start of my 12 week transformation challenge, and I was excited.   The beginning of my weight loss journey.  Arrived at the gym, met up with Steve my trainer.  First step was the tests, and I had to explain I needed the tests as per the challenge so I had a valid entry.  I told him this challenge was important to me, as it gave me a timeframe and focus.  initially, a little awkward – he couldn’t measure my body fat because I was too big? – but another trainer came and sorted it out. I was given my nutrition plan, which I have written up for you here.

However, once we hit the floor to set up a program, I saw Steve in a whole different light – this guy is very good!  He pushed me hard, and gave me an awesome workout program.  You can see my initial program here. Not your typical boring machine circuit.  Thankfully, Steve understood that lots of machines was not for me!  It was during the oblique reps that I knew I had pushed myself pretty hard – the sudden urge to throw up hit me, and despite running, did not make it off the gym floor before an eruption took place.  I had a towel and caught a lot of it (well, it went all over my face and down my front, soaking my shirt).  However, plenty shot out the sides like a fountain and ended up all over the gym floor.  This was in front of everyone! GASP.  So embarrassed.  Mostly just water thankfully, hope it has not left a stain on the floor! Shame!

Not a good look!

After this workout, I felt exhausted and walked the 10 minutes back home with slightly wobbly legs!  However, now, an hour later, I feel great – I am sure my muscles will tell me tomorrow what they really think! Oh, and because Steve was so good, I booked a one hour session with him on Friday.  Just a one off to see how it goes!

Favorite exercise – squeezeball squats (stand with squeezeball between me and wall, go down to sitting position, and back to standing.  Oh the burn, the burn! But feels good now.