Coming Clean

Print This Post Print This Post March 19, 2012 on 8:30 pm | In Failure, Fitness, Physical | Comments Off on Coming Clean \"\"

It has been over a month since my post on Physical Integrity and my weight and fat loss goal, and yesterday my sister reminded me of that post when I was confessing that rather than losing weight since that post I have actually gained weight (almost 5 pounds!) and added half an inch to my waistline.  So this seems an appropriate time to acknowledge my setback and regroup.

As I noted in my previous post on Embracing Setbacks: Harnessing the Power of Failure, this setback is not a final defeat, but rather an ideal opportunity to more carefully examine both my goal and the circumstances that have led to this setback and an opportunity to reevaluate and refine my strategy for achieving this goal.

Reflecting on what I have observed thus far, it is clear that there are a number of factors that I need to investigate:

  • Overestimating the ease of achieving this goal based on my fundamental cardiovascular fitness level
  • Underestimating my \”adversary\” – the habitual patterns and behaviors that support the current status quo
  • Attempting to work on a specific facet of my life in isolation, without taking into consideration the interactions between other facets of my life and their influence on my physical dimension

I don\’t have time to investigate all of these right now, but as I continue to work on this aspect of my life I plan to follow up on at least some of these observations.  More to follow!


Physical Integrity

Print This Post Print This Post January 29, 2012 on 12:58 pm | In Exercise, Fitness, Health, Integrity, Physical | Comments Off on Physical Integrity \"\"

Despite the fact that January is almost over (egads, nearly 1/12th of the year already in the bag!) I have not really started on my quarterly focus (Physical Integrity) in terms of concrete plans, commitments, and most importantly actions.   While there are all sorts of \”reasons\” (i.e., excuses) for my delay in beginning my plans for improving my health and physique, the bottom line is that time is marching on and I need to start moving in the direction I intend.  So today is the day!

The first step, of course, is to assess my current reality so that I have an accurate idea of my starting point.  I measured myself this morning, and while the results aren\’t pretty at least I now have a solid understanding of where I am so that I can chart a course to where I want to be.  Here are my current measurements:


The two target numbers are based on my current weight and body fat percentage.  At my current weight my lean body mass is 135.5 pounds.  If I maintain that lean body mass and achieve my goal of 12% body fat, then my total weight will be 154 pounds.  In order to provide a range for my weight target I have added a target based on a lean body mass of 140 pounds, since hopefully my strength training will result in an increase in my lean muscle mass.  So my provisional target weight is somewhere between 154 and 159 pounds, although my real target in terms of my physique is achieving 12% body fat regardless of my total weight.

To put my body composition goal into a less abstract perspective, I had my wife take a \”before\” picture to capture my current physique:


While I do have additional goals as components of my larger goal of physical integrity – including improving my flexibility, strength, and structural alignment – for the moment at least I will have my hands full just focusing on transforming my body composition.  Despite the fact that my current body composition is rather far from my target, I am encouraged by the fact that I have put on a lot of this excess weight over the past few months so it should come off fairly rapidly.  Indeed, the typical weight loss pattern for me is fairly rapid weight loss initially, followed by a series of plateaus and then less rapid decreases in weight in series of downwards steps.  Despite my body composition, I am in good cardiovascular shape (resting heart rate @ 50 bpm) and have been consistent in exercising for 30 to 50 minutes several times a week (primarily high intensity interval training).  As a result of these favorable factors, I am confident that I will be able to transform my physique over the next several months.

Let the FUN begin!

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