The Weight Loss Diary

IMG_0101The date is February 1, 2013. Weighed in at 249 pounds today. The goal is to lose 30 pounds by June 5, 2013. Selected an excellent workout music mix. An hour long house music mix that starts out with some slow cuts and finishes with songs that have a beat per minute (BPM) count of at least 124.  Began daily visits to Gold’s Gym utilizing the treadmill or elliptical machine for 30 minutes per day, with the speed set to no more than 2.5 Miles Per Hour (mph), and the incline set to no more than 6. Stopped all weight lifting and restricted my workout to cardio exercise. Began increasing my intake of water and decreasing sugar and salt intake. Consumed one small cup of organic coffee each morning prior to working out.

March 2013, weighed in at 246 pounds. Registered for an online Basic Nutrition and Diet Therapy course at Lord Fairfax Community College. During the remainder of the month, completed the following chapters in the college course using the text; William’s Basic Nutrition and Diet Therapy 13th edition:

Chapters –

  1. Food, Nutrition, and Health
  2. Carbohydrates
  3. Fats
  4. Proteins
  5. Digestion, Absorption, and Metabolism
  6. Energy Balance
  7. Vitamins
  8. Minerals
  9. Water Balance
  10. Nutrition during Pregnancy, and Lactation

Also increased my work out times on the treadmill and elliptical machine by 15 minutes to 45 minutes a session. April 2013, weighed in at 238 pounds continued course work completed the following lessons from the text: Chapters –

  1. Nutrition in Infancy, Childhood and Adolescence
  2. Nutrition for Adults: The Early, Middle and Later Years
  3. Community, Food Supply and Health
  4. Food Habits and Cultural Patterns
  5. Weight Management
  6. Nutrition and Physical Fitness
  7. Nutrition Care
  8. Gastrointestinal and Accessory Organ Problems
  9. Coronary Heart Disease and Hypertension
  10. Diabetes Mellitus
  11. Kidney Disease
  12. Surgery and Nutrition Support
  13. Nutrition Support and Cancer in AIDS

Observed that a major factor in weight loss and overall health was dependent on the information contained in chapter 18 – The Gastrointestinal Track **** Was also motivated by a women’s fitness group post from (BWDWO) that I read on facebook where some of the ladies were burning 1400 calories per session. Increase my workout sessions to one full hour, increasing my workout speed to no more than 4 miles per hour and my incline level to no more than level 14. Began to burn an average of 600 calories per workout.

May 2013, weighed in at 224 pounds. Continued to focus on cardio workout. Began taking daily supplement to support probiotic health. Also began making and consuming protein smoothies several times a week to increase the consumption of vitamins, minerals, and protein. Received an A for my college course work!

June 5, 2013, weighed in at 218 pounds. Goal attained!!! Waist sized decreased from 44” to 38” Energy level increased tremendously.

August 24, 2013, currently weighing in at 207 pounds. Have resumed weight lifting at the gym and doing cardio workout 2 to 3 times a week, spending a total of 4 to 5 days at the gym. Waist size has decreased to 36”. Set a new goal to concentrate more on proper diet from this point forward and have six pack abs by Christmas!

Share your fitness successes with me and Don’t give up!!!

To be continued!


About Gratitude Consulting by G

Lifelong Volunteer and Community Servant Musician Actor DJ Social Activist Former Federal LEO (Retired). USA.
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