If You Can Lose 10lbs, You Can Lose 100
From Mush to Muscle
It was during my preparation for my first sex film (1998) that I learned about body building. I hired a trainer and transformed my mushy mass into solid muscle. I was wearing size 28 jeans with room to spare. Even my trainer was surprised at the progress I'd made. He asked if I was using steroids. I wasn't, and I never have.
It was about that time I decided to become a personal trainer. I sought out the most comprehensive course available and enrolled. Later, I also got an ACE certification, since it seemed to be so widely recognized.
Ten years later, I find myself constantly struggling with my desire to stay lean and my desire for food. I know I'm not alone. I'm also ten years older, which could make it more difficult to build muscle, but it's not an excuse for carrying too much fat. I cringe looking at some of my recent photo shoots and videos, which is especially weird when you consider I'm so often attracted to husky (even beer bellied) men. Go figure.
You're Invited
This week, I'm back on my fat loss kick, and I'm inviting my readers (and soon, my listeners) to join me in my effort. I've set a goal of 10 pounds in 2 months. Are you up for it? If you're in, I've got some tips for you.
Decide to Change Your Lifestyle
MOST importantly, you have to decide you're going to reach your goal, doing what you need to do. You can't rely on others to make it happen, and you certainly can't blame others when it doesn't happen. It's 100% up to YOU.
Accept that you must change you're LIFESTYLE. You're not "on a diet." You don't want to gain all the weight back, do you? Just start living your new, healthier lifestyle TODAY. If you can lose 10 pounds, you can lose 100.
So, if eating breakfast is in our plan, and you "aren't hungry in the morning," or you "don't have time to eat breakfast," then guess what? Eat an earlier, smaller dinner, and then stop eating! Trust me, you'll wake up hungry, with MORE energy!
Food Glorious Food - Calories In
Like me, you're probably taking in too many calories and eating the wrong foods, like:
First things first. SHOP! Buy things that make it easy to put a meal together in minutes. Here are some typical items in my cart.
"Exercise" - Calories Out
I hate the word "exercise." I think of it as my "calories out" time. It's best to incorporate strength training with aerobic (cardiovascular) training, but any extra movement is better than sitting at a desk, in a car, on a coach, and on a bed for your entire life.
For my strength training, I work out at home with a Weider version of the Total Gym. (Google it.) It cost me a hundred bucks and I get a great workout. It takes up very little space and it'll work for most people who aren't gym rats. I'm going to add a set of adjustable weight dumb bells (Costco sells them) as soon as I can part with the $300-$400 dollars. If you DO buy home equipment, and you DON'T know what to do with it, hire a trainer to come to your home and show you. It'll be worth every penny. I'll write more about my routine in a future article.
For aerobic training, I walk the dogs up and down the hills. It's good for all three of us. I also do 2 or 3 massages a day, which burns plenty of calories. On top of that, I bought a jump rope which I'm going to start using today! Just 10 minutes, twice a day would be a great start. If you have joint problems, I don't recommend jumping rope.
You've probably heard these suggestions before, but here they are anyway. Park further from the entrance to stores, take stairs instead of elevators, and walk instead of drive whenever possible. Do you own a bike? Use it.
Recipe for Success
Before I close out this entry, here's a breakfast favorite of mine.
I'll report back on my "2008 Mush to Muscle" progress.
In health,
Robert Black
It was during my preparation for my first sex film (1998) that I learned about body building. I hired a trainer and transformed my mushy mass into solid muscle. I was wearing size 28 jeans with room to spare. Even my trainer was surprised at the progress I'd made. He asked if I was using steroids. I wasn't, and I never have.
It was about that time I decided to become a personal trainer. I sought out the most comprehensive course available and enrolled. Later, I also got an ACE certification, since it seemed to be so widely recognized.
Ten years later, I find myself constantly struggling with my desire to stay lean and my desire for food. I know I'm not alone. I'm also ten years older, which could make it more difficult to build muscle, but it's not an excuse for carrying too much fat. I cringe looking at some of my recent photo shoots and videos, which is especially weird when you consider I'm so often attracted to husky (even beer bellied) men. Go figure.
You're Invited
This week, I'm back on my fat loss kick, and I'm inviting my readers (and soon, my listeners) to join me in my effort. I've set a goal of 10 pounds in 2 months. Are you up for it? If you're in, I've got some tips for you.
Decide to Change Your Lifestyle
MOST importantly, you have to decide you're going to reach your goal, doing what you need to do. You can't rely on others to make it happen, and you certainly can't blame others when it doesn't happen. It's 100% up to YOU.
Accept that you must change you're LIFESTYLE. You're not "on a diet." You don't want to gain all the weight back, do you? Just start living your new, healthier lifestyle TODAY. If you can lose 10 pounds, you can lose 100.
So, if eating breakfast is in our plan, and you "aren't hungry in the morning," or you "don't have time to eat breakfast," then guess what? Eat an earlier, smaller dinner, and then stop eating! Trust me, you'll wake up hungry, with MORE energy!
Food Glorious Food - Calories In
Like me, you're probably taking in too many calories and eating the wrong foods, like:
- red meat
- cheese
- sweets
- fried food
- white flour (bread and pasta).
First things first. SHOP! Buy things that make it easy to put a meal together in minutes. Here are some typical items in my cart.
- fruits (always bananas and apples)
- fresh vegetables (always lettuce, spinach, celery, carrots, cucumber, avocado, onion, tomatoes)
- frozen vegetables
- low fat yogurt (I buy the soy version)
- soy cheese slices
- eggs
- oatmeal
- brown rice
- dry beans (for when you have time to soak and simmer)
- canned chick peas and kidney beans
- hummus
- low carb/high fiber burrito wraps (my new favorite)
- canned tuna (in water)
- canned chicken (no salt, if possible)
- faux crab
- vegetable oil spray for cooking
- Stop eating 3-4 hours before you go to bed. Drink all the water you want, but don't wet the bed.
- Presto! Wake up hungry! Then eat! Not hungry? Set an earlier time to cut off your eating at night.
- Drink water throughout the day. If you MUST drink soda, make it diet.
- Snack (lightly) on fruit or raw vegetables.
- Eat lunch. If you can't pack your lunch, decide what you're going to eat before you decide where to eat. Maybe a trip to the grocery store is a better idea than a trip to a restaurant. If you do need to have lunch with a group, bring along your own salad dressing and order a healthy salad. I have no problem walking into a restaurant with a little bag containing non-fat dressing, which should also be used sparingly. Ask for something that's not on the menu. The worst they can say is "no."
- Snack again.
- Dinner, no later than 3 or 4 hours before you hit the sack. You can use those same lunch strategies for dinner if you're eating out. You can also ask for half your meal to be packed to go before it is served, and DO eat HALF as much as you've been eating up until now. Regardless, decide WHAT you are going to eat before you decide WHERE. If you never eat in a restaurant again, you would do yourself a huge favor.
- After dinner, STOP EATING.
"Exercise" - Calories Out
I hate the word "exercise." I think of it as my "calories out" time. It's best to incorporate strength training with aerobic (cardiovascular) training, but any extra movement is better than sitting at a desk, in a car, on a coach, and on a bed for your entire life.
For my strength training, I work out at home with a Weider version of the Total Gym. (Google it.) It cost me a hundred bucks and I get a great workout. It takes up very little space and it'll work for most people who aren't gym rats. I'm going to add a set of adjustable weight dumb bells (Costco sells them) as soon as I can part with the $300-$400 dollars. If you DO buy home equipment, and you DON'T know what to do with it, hire a trainer to come to your home and show you. It'll be worth every penny. I'll write more about my routine in a future article.
For aerobic training, I walk the dogs up and down the hills. It's good for all three of us. I also do 2 or 3 massages a day, which burns plenty of calories. On top of that, I bought a jump rope which I'm going to start using today! Just 10 minutes, twice a day would be a great start. If you have joint problems, I don't recommend jumping rope.
You've probably heard these suggestions before, but here they are anyway. Park further from the entrance to stores, take stairs instead of elevators, and walk instead of drive whenever possible. Do you own a bike? Use it.
Recipe for Success
Before I close out this entry, here's a breakfast favorite of mine.
- 1 low carb/high fiber burrito wrap
- 2-3 egg whites (you can add a little yoke for color or use egg substitute)
- 1 slice soy cheese
- handful fresh spinach
- salt (very little) and pepper
I'll report back on my "2008 Mush to Muscle" progress.
In health,
Robert Black
Hi Robert,
Excellent suggestions and best of luck in achieving your goals! Having also incorporated a similar plan as I look to get firmer, and in the very best shape I can before turning 50, (I'm 47), I have to also keep metabolism in mind, (or the decrease of it as one ages thereof). In that regard, the only other thing I incorporated into my own "regimen" is supplements/antioxidants. (I take vitamin/mineral supplements, and antioxidant pills such as: fish oil; garlic; grape seed; carotene; parsley; green & white teas).
Good subject matter. Thanks as always!
Hugs,
Quentin
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Good luck on your new "lifestyle" and your even hotter body that will be your rewards. Hope you're doing great bud.
big bear hug,
Daddy Dab
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Thanks Robert for the tips. I've been working out with a trainer since early Feb. and have lost 25 lbs. so far by doing cardio daily and have my one on one sessions 2 -3 times a week. Changed my diet totally. I also eat Salmon which I noticed you didn't list but I think it's a great way to enhance healthy food choices. Green tea is also something I enjoy. I do lots of work on the stairmaster for cardio too and think thats helped a lot. You have some really good points and I like them. David.
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I love salmon and it's regular part of my diet. It just slipped my mind. Thanks for writing and congratulations on your success! Robert
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Robert:
Hey! this is your CMA buddy in Palm SPrings. I have sent you a few other E-mails when you were contemplating doing your CMA/Nursing course.
I read your weight loss article with great interest. I started on a very similar program (of my own design) on January 7'th, and as of this morning, I have lost 25 pounds. Just altering what you eat, and when you eat it...and of course hitting the gym every day will do it. I am a pretty big guy,,,6'3", but was tipping the scale at 225, and had to buy size 38 pants....that, and a picture that was taken in November where I looked like a bloated hog, really made me get off my ass and do it.
I am within 5 pounds of where I want to be...now the job of maintaining will become interesting. I am pretty sure I can do it. May need your help...sort of like AA.
Thanks for always keeping things interesting.
You in P.S. this week end for the white party?
Regards,
Gary
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Congrats to you!
No, I won't be going to Palm Springs for White Party. On the contrary, I want to be as far away from that madness as possible!
Robert
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Hey Robert,
Great article! Congrats on your new goals! As you know I have also started my new journey of weight loss, nutrition and exercise since Aug '07. I was originally 370 lbs and as of today I am 219 lbs. I have lost a whopping 151 lbs.
I feel so much happier and energetic now. I still want to lose 40 more lbs and I look forward to more articles from you with tips, suggestions and support.
I am happy that I have met you and I truly enjoy the massages! You are a true professional and good man!
Keep up the great work!
Christo
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Robert, this is great information. Love your enthusiasm on this important topic. Fortunately I weigh very close to what I weighed in high school, and that was a long time ago. I think most of us would love to inhabit a body like yours. I have often wanted ask someone such as yourself what it feels like to live inside that kind of body. Any comment? Also, I would be interested in know what supplements you are taking including vitamins. Thanks.
conrad
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Hmmmm... I'll need to think on that and respond in an upcoming blog entry.
As for supplements, I take one multivitamin for men... when I happen to think about it. That's it.
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Great article Robert!
I started my goals last November and have lost about 25 lbs, but have gotten lazy the past month.
Your article motivated me!
You can count on me to lose those 10 lbs of fat over the next couple months with you!! (even though I don't see where YOU need it!).
Thanks for all you do for us!!
bb (in NC)
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Hi Robert.As well as being a pretty darn good looking kinky fella,you come across as a truly good guy. After youve become an RN,consider coming to Maine and the hospital I work!All good ,safe and happy adventures.
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