Category Archives: weight loss

Things I eat

Maybe the most common question I get about my weight loss and healthy living is “what do you eat”?  This post is not going to be a long winded article explaining why I choose certain foods but just a list of things I eat. Let me start by saying that I try stay under 2200 calories a day during the week and I go above that on the weekends.I also am very active.  Basically I eat what I like.  I don’t force down foods that I don’t enjoy.  I just try to find healthier options that I do like.   Saturday is usually a cheat day where I can eat whatever I want.  Then on Sundays I usually eat light until dinner time.  Of course this all depends on what the scale says on Saturday morning.        I use a website and a phone app called Fatsecret where I record my food and exercise.  I also “weigh in” every week and it graphs your weight over time so I can see how it has changed with my diet and exercise habits.  If I am at a certain weight then I can feel ok about my cheat days and if not I just make adjustments.  The other things that I concentrate on is getting at least 150 grams of protein a day.  That being said here the things I eat in no particular order.

Fage 0%

Chobain 0%

Dannon Lite and Fit yogurt

Eggs

Egg whites

Laughing cow cheese

Roasted peppers

Olives

Weight Watcher’s bread

Turkey breast

Mustard

Peanut Butter

Jelly

Oatmeal

Salsa

Dunkin Donuts.  Egg white flat breads and Ham Egg and cheese on a English Muffin

Coffee with splenda and low fat half and half

Chicken breast.

Vinegar Peppers

Subway oven roasted chicken with pickles, peppers, oil and  vinegar.  six inch double chicken no cheese

Tostitos Multi Grain chips and salsa

Frank’s red Hot sauce

Steak.

Amy’s frozen meals.  Enchiladas with Spanish Rice and Beans.

Soup.  any kind non creamy

Fiber One bars.

Thomas 100 calorie English Muffins

Butter

Sushi and Sashimi

Low sodium Soy sauce

Wasabi

Fruit.  Blackberries, Raspberries, Strawberries, melon, pears, mango, blueberries, Bananas

Skim Milk

Peanut Butter

Jello Sugar Free

Jello Mousse Temptations

I eat the same thing over and and over until I get sick of it and then I will usually switch one of these things out for another but these are my staples of my “non cheats days”  As you can see I don’t think fat is the enemy.  I think Sugar and Bad carbs are the enemy.  If you don’t know a lot about nutrition I would suggest taking a look at Men’s health “Eat This Not That”.  I would also suggest keeping track of your diet and you begin to learn what groups things go into and also how many calories you are actually eating.

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Trail Running

photo by Ann Lopez

photo by Ann Lopez

I love trail running with my dog Wrigley.  It is a great alternative to a road run which I do the rest of the year. It is also a great alternative to the gym.  A trail run works different muscles than a typical road run.  It provides a cross training benefit which can help keep you healthy instead of injury prone during a long running season.  When you hit the trails you are probably going to run at a slower pace than you would for a flat road run.  I typically run about 8 minutes a mile comfortably on the road.  On the trails that number can be anywhere from 10 minutes a mile or slower.  But because of the terrain you certainly don’t feel like you are taking it easy.  The major difference is your focus.  On a road run I can often wear headphones and just kind of zone out.   On the trails, you have to keep your eyes on the next step because of the tree roots, rocks, mud, or whatever other terrain can cause you to shift gears.  Mentally, you really have to concentrate on a trail run.  Sometimes on a downhill part its almost as if you are running put putting on the brakes at the same time.  You will have to lead with your heals in short choppy steps in order to prevent sliding down the hill on your backside.  If you can you should invest in a pair of trail running sneakers.  I use the Brooks Cascadia Cascadia 6.  Trail running shoes have a gritty sole that grips when you hit the trails on uncertain surfaces.  The bottoms of the shoes are not flat like road running shoes.  They also a bit heavier and sturdier than my road running shoes.  Just by switching sneakers once a week on a run that provides a great benefit to you feet and lower legs.  It will prevent stress fractures and overtraining injuries.

photo by Ann Lopez

Wrigley is an American Bulldog.  They are sensitive to heat because of their pushed in noses.  For her, I can’t bring her on a run unless it’s under about 58 degrees.  My trail running season usually starts about November 1st.  Once snow hits the trails and it is cold enough to stay then I am usually done for the winter because the snow leaves the trails too dangerous and too hard to stay on track.  In a typical year I trail run from November 1st until about Christmas.  Maybe I will get 8 weeks.  This winter has been so mild that I might get an entire season out of it.  In North Jersey we haven’t had any snow at all.  It’s been amazing for my trail runs.  Wrigley is a great running partner because she keeps me motivated.  She knows when the weekend is here because we sleep in a little longer.  When Saturday and Sunday morning comes and I walk downstairs in my running gear she gets pretty excited.  When the hat and the gloves go on then she gets really excited.  If I run out of the house without her she gets hysterical.  Wrigley had two knee surgeries in 10 months.  It is somewhat common for the breed type.  So last year she was not cleared to run.  After a slow rehab of just walking and then walking on hills she was finally cleared to return to running after about 9 months.  It was a half mile at first but this year I have done as much as 7 miles with her.  Generally we stay between 3 and 5 miles.  When we first started running I used to run her off leash.  We never had any problems and she would never run away or anything but I didn’t want to take a chance with her maybe running into another dog or a wild animal.  I recently found a leash that the human wears like a belt and it attaches to the dog’s collar with a bungee cord that provides a little stretch.  It also has a “fanny pack” that I wear under my shirt.  (Don’t worry). The brand name is OllyDog and you can get it at REI.  It  comes in super handy because I can carry treats for Wrigley which she is thankful and I can carry my phone for which my wife is thankful.

photo by Ann Lopez

 

 

 

 

 

 

 

 

 

 

 

In this area we have quite a few trails options.  I love Lewis Morris Park in
Morristown.  http://www.morrisparks.net/aspparks/lmmain.asp.  It has several trails ranging from short to as much as 7 miles that loop around in circles.  If you live in Morris County go to MorrisParks.net.  If you are not local to NJ and you happen to have an IPhone.  Try this app by Nortface.  Trailhead.  It can help you find a local trail anywhere by you.  So next time you want to go for a run find a trail.  It will be a whole new experience and if you have a four legged friend bring her along too.  It’s a great bonding experience and it will keep you both physically healthy and mentally sharp.

photo by Ann Lopez

Baltimore Marathon

Number 2126.

25,000 runners came to Baltimore to compete in the Under Armor Running Festival.

My wife Ann and I pose for a picture neat the starting line.

Where do I begin?  10 years ago I was finished with my athletic career.  Due to a torn ligament in my elbow my baseball playing career had ended. I lifted weights but I was no longer competitive.  I was really strong but I had poor diet habits. It took nearly 6 years as I continued to gain weight. 4 years ago  I was 100 pounds heavier than I was in this picture.

I always tell people that I did not lose weight because of running.  I started running because I lost weight.  It started with just a mile on the treadmill.  Then a year later I signed up for a half marathon in Jersey City.  Now three years after I started running I ran my first Marathon.

The weekend started with the long drive down to Baltimore.  We hit some miserable traffic and it took close to five hours.  I was not too happy picking up my race bib above.  The expo was at the convention center.  It was pretty cool.  There was a ton of running gear which I browsed through.  The only thing I actually picked up were a few gu energy gels that came in handy during the race.  I had originally planned to carry 4.  However, I decided to bring 6 just in case and I am glad I made that last minute switch.

The night before we went to La Scala for a pasta dinner so I could get my carbs in before the race.  I started eating more carbs 3 days before the race but this would be my last chance.  The meal was very good.  We headed back to the hotel to get a good night’s sleep.  All I kept thinking of was the Seinfeld episode where the marathoner missed the Olympic trails because his alarm clock malfunctioned.  “Was it the Snooze?’  No the am/pm!”

Race morning I woke up at 6 a.m.  Alarm worked great (Thank you IPhone) although I am not sure if I really even needed one.  I stuck with my plan of not eating before the race.  I had a cup of coffee and plenty of water.  I followed through just as I had planned it in my mind.  I bundled up to face the cold weather and headed down towards Camden Yards.  The hotel was just a block away which was perfect.  I tried to stay warm.  I had a long sleeve tight fitting north face, gloves that came in my gift bag, and a nice winter hat to keep my hands and head warm.  I wore my typical Road ID tag and my Nike plus wrist band.  I wore under armor shorts and t shirt which I love running in because of their ability to keep dry.  I wore my Brooks ghost 4 running shoes.

When the confetti dropped and the gun sounded I started gingerly into my run.  as I crossed the starting line I hit the button on my Nike sensor and waved goodbye to my family.  I knew Miles 1-4 would be up hill from the elevation charts but to be honest it was a breeze.  At that point I was fresh and still energized from the crowd and the race atmosphere. Great,  I have to pee really badly.  I saw a porta potty but there was a line.  This is a race!  I am not waiting in line to go to the bathroom.  Plus at this point I was recalling what I said to my friends at work. I will not walk.  If I walk I might as well stop.  They though I should walk through the aid stations or at a few strategic points to conserve energy.  I disagreed.  Just before the race I read Dolphin Dan’s tweet.  “Good luck to JoeLopez55 in the Baltimore Marathon today.  #nowalking.  I kept that promise at mile 3.5 or so I saw guys and girls using some well positioned trees.  I ran off the road and used the trees and ran back onto course.  It might have cost me 30 seconds or so but I didn’t walk and I felt much better.  As we approached the Maryland zoo I was cruising.  There was a downhill section that I felt like I was just flying through.  I guess there were animals and stuff but I wasn’t really paying attention.  I think I saw a penguin in a cage but I am not too sure.  There were plenty of water stations along the route and I had my gu energy gels which I planned to take one every 4 miles.  I stuck with water only.  I didn’t want to do anything different than on my training runs.

The crowds were great.  There were sections of local schools handing out swedish fish and cheering for the runners.  There were very few spots where it was quiet.  Several people held signs and others stuck their hands out to high five.  Even the cops offered their support.  Before I knew it  was at mile 9 back near the inner harbor and looking for my family.  The way the course was set up we decided they could see me at mile 9 and again at mile 13 both near the same location.  I had a feeling that I might have missed them AT mile 9 but I kept looking.  It was hard because there were big crowds at these points.  I ran that first 9 faster than I told them I would. I guess I didn’t anticipate the perfect weather and the quickness that I ran the hills of 1-4.

At Mile 11 we go to the Under Armor Headquarters.  It was a non de-script set of brick buildings with a huge sign telling you that you were there.  They were promoting their newest running shoe.  If we didn’t hit traffic on the way down I was planning on going to the Under Armor Block party where they were giving away free stuff for trying out the sneakers.  I wear almost everything else Under Armor but I have always worn Brooks running shoes.  There was a guy on the bullhorn encouraging runners and talking about how good we all looked in our Under Armor gear.  They also had music blasting throughout the Under Armor Campus.  When we made the turn back towards the inner harbor I knew I would see my family at mile 13 because they should have gotten a text when I crossed mile 9 because of the chip tracker I was wearing in my bib.  I felt great.  The first 13.1 I clocked at 1:56.  I saw my family and it was a good feeling to see them along the route.  I also got there just in time to see the start of the Half Marathon.  This is always a cool site because the Half has a lot more runners than the full.  Somewhere near 12,000 runners were starting just as I passed by.  The merge was a little slow.  Last year I was a half marathoner and I thought it was no problem but I guess seeing it from the other side was a little different.  After doing 13 plus miles you don’t want to bob and weave to pass slower moving people but I guess it makes for the atmosphere of the race.  From this point on it was definitely a lot more crowded.  I did enjoy passing half marathoners at the end of the race and then having them see the words “full” on my back.  I know that would bother me if I was running a half.

I was preparing for my 15-21 from the beginning.  I ran hill repeats all summer with the Lifetime Running Club.  However, I do have to say making miles 15-21 on a marathon all uphill is just cruel.  I actually ran these miles quite well keeping my pace. I was determined not to let that hill beat me.  However, Mile 22 I just was worn out.  I slowed to a 12:38 pace for this Mile.  The hill got to me.  That one Mile was the only outlier in the entire race. I am still bothered by that one mile.  What if I stayed on pace the whole time?   In fact here are my splits.

Mile 1:  9:25

Mile 2:  8:25

Mile 3:  9:01

Mile 4:  7:53

Mile 5:  8:26

Mile 6:  8:26

Mile 7:  7:41

Mile 8:  8:25

Mile 9:  9:01

Mile 10: 10:10

Mile 11: 8:25

Mile 12: 8:26

Mile 13: 9:25

Mile 14: 8:25

Mile 15: 8:26

Mile 16: 9:26

Mile 17: 9:26

Mile 18: 8:26

Mile 19: 10:06

Mile 20: 8:25

Mile 21: 9:26

Mile 22: 12:38?????

Mile 23: 10:57

Mile 24: 8:55

Mile 25: 8:25

Mile 26: 9:23

Finish: 3:57.04

After that it was just  few more miles to go.  I took two miles to recover and then for the the last 3 miles I returned to my normal pace.

When I saw Camden Yards I knew we were close.  In that last stretch you run through the area behind the ballpark between the stands and the warehouse.  The sides are filled with people.  I heard Ann screaming my name.  “You’re doing great!  Almost finished.”  After that I turned the corner and saw M & T Bank stadium and the finish line.  When I crossed I felt so relieved.  I bent over and felt my hamstrings tighten up and then I checked my watch.  The clock had me at under 4 so I knew I broke 4 hours.  To be honest I would have been happy with anything under 4:10.  After getting my medal and eating and drinking.  I just had to sit down and contemplate what I just did.  26.2 miles.  I felt drained a little emotional.  I couldn’t wait to see m family but I couldn’t move.  I just wanted to sit there and enjoy the sun.  When I found Ann and I my family I was still a little shaken but I was so happy.  This was one of the best days of my life.  They say when you finish your first marathon you have either one of two reactions.  Wow, I will never do that again or that was awesome I can’t wait to try it again.  I am not ruling out another one.  I think this just motivates me to do more.  The rest of the weekend we had great meals.  I had plenty of drinks and dessert.  The next mornings breakfast at Blue Moon Cafe was incredible!  I highly recommend the Gingerbread pancakes if you are in Baltimore. The weekend as a whole was a success.  I can’t be more proud and I might even take my dog Wrigley on a trail run this weekend to celebrate!    Thanks to everyone who helped me along the way.  Thanks for all the facebook messages and comments.  Of course thanks to my wife Ann who the last few months have been planned around my weekend runs.  Baltimore Marathon.  Mission accomplished 3:57.04.      I still am mad about that one 12:38 mile though!

Ann wishes me luck as I leave for my spot in the masses.

After the race I wore my medal proud.

2011 Baltimore Under Armor Marathon

This is the free Under Armor long sleeve shirt given to all marathon runners.

Ann, Krissy, and I talking about the day's events.

I don’t listen very well. The Good, The Bad, and the Inspirational

So for those of you who spoke with or read my blog last week know I was supposed to make my last long run of 21 miles before tapering. However, I melted in the humidity and died out at 17.5. I went to facebook, twitter, and my running friends for advice on whether I should attempt to get 20 or just begin my taper three weeks out like my original plan called for. Every single person I talked said to just forget about and stick with my original plan and start the taper. For someone reasons I just couldn’t imagine showing up on October 15th and attempting to run 8 more miles than I have ever run in my life. Keep in mind this is my first marathon. I have never ran more than 18 miles at a time before. If this was my 3rd marathon I would have tapered. So despite the advice I ran 3 miles earlier in the week and then went out for 21 today. Fortunately it was much cooler today and it actually felt like fall. I ran a blistering pace (for me) of 3 hours and 7 minutes. If I run this pace on Marathon day I will be ecstatic.
The Good. I wore exactly what I plan on wearing for the marathon. Same shirt, shorts, socks, and sneakers. I wanted to see if there were any unforeseen issues. Maybe the socks shift out of place and cause blisters or maybe my shirt is too loose and causes chafing. Luckily, everything felt great. So let’s analyze what I did so hopefully I can recreate it. First of all I the weather. I can’t control what the weather is on October 15th but certainly that was a big factor. 58 degrees with little humidity and partly cloudy vs 83 degrees with 93% humidity. The second is I actually had pasta the night before. It was my mom’s birthday so we went out for dinner. I had penne all vodka with grilled chicken. I have no idea if this played a factor or not but guess what? I plan on having pasta the night before the big day. I also had two beers and an Irish Coffee. Coincidence? Wade Boggs ate chicken before every game of his entire major league Hall of Fame baseball career. Who am I to argue? Third thing is I ate nothing before I ran. I woke up and had a cup of coffee and a bottle of water. Last week I tried t eat and my stomach was not agreeing. I started to cramp up and feel side stitches most o the way. I did take 3 Gu packs with me and had those every 5 miles. They are 100 calories of high carb and sugar which can replenish glycogen stores that are lost on the run. On race day I will probably use 4 of them. I also tried to drink 6 ounces of water every three miles. I have tried gatorade or vitamin water before but again it doesn’t agree with my stomach. Maybe I will switch to gatorade late in the race when I am on the home stretch but I plan on mostly drinking water.
The Bad. I had a pretty bad foot pain. Just under my big toe on my right foot I had an excruciating pain. When I am running on flat ground moving straight ahead I was fine. Any pronation at all because of an uneven surface was really painful. The streets of Morristown are crowded and if I had to side step a person or a garbage can or any lateral movement was really painful. I am hoping it is just a bone bruise from just the wear and tear of 350 miles of road running. If that is the case I am hopeful that the next two weeks of tapering will help heal that up. Worst case scenario I guess is a stress fracture but I am not there yet I don’t think.
The Inspirational: My wife Ann ran her first ever 5k on Saturday. After weeks of training she ran and completed her 5k and even reached her goal time. In fact, when I was debating whether or not I would ever attempt a full marathon she was the one who made me a deal. She said if I ran a marathon she would run a 5k. I created a workout plan for her and she followed it perfectly. Despite having a pretty nasty cough that popped up the week of the race she battled and reached her goal. I am so proud of her and she did an amazing job.
Now its time to taper. All the hard work in mostly done and I feel ready. This coming week I have two runs of 4 miles with speed work and 8 miles with a hill or two. Then I have a massage scheduled on Saturday which I am very much looking forward to. It is a 90 minute “extreme sports massage” at Bliss in Hoboken. Then after that we are in race week. 2 miles flat and 5 miles flat at an easy comfortable pace during the week. I took of work on the Friday before so I can head down to Baltimore and relax. I have to pick up the race packet and my free under armor T shirt at the Health expo. Then I can walk around a little and see what the expo has to offer. Then Friday night I plan on getting some pasta and a good night’s sleep before race day. Hopefully I can finish the race and hopefully the weather cooperates. Stay tuned foe race day updates. Baltimore running festival. October 15th. Here I come.

Marathon sneakers

they look fast!Here they are! The Brooks ghost 4. My training has been done in Brooks ghost 2. I don’t plan on wearing these until next weeks 5 mile speed work on Wednesday. Then I will alternate runs until race day. I am super excited to test them out.

Marathon sneakers

marathon outfit

Respecting every workout.

In my marathon training I am supposed to increase the distance for two consecutive weeks before going backwards in a down week. For example, in weeks 1-4 my long runs were 4, 6, 3, 8. This method allows you to increase your distance while giving your legs time to rest on down weeks. However, this past week I fell into the trap of being overconfident on my down week. Partly to blame was the fact that we were having a BBQ for some friends on Sunday. So I squeezed in my long run on Saturday after lifting legs on Friday. I ran 10 miles two weeks ago and breezed through a 12 mile run last weekend on a humid free beautiful day. All I had to do was a quick 8. This should be a piece of cake. Wow was I wrong. I got through the first 4 fairly easy despite my legs feeling heavy. On the way back I was dying. It was a butal, humid, and disgusting day and my legs had not yet recovered from the previous day’s squats. I didn’t eat the way I normally would before a run. I didn’t hydrate properly. I didn’t pace myself correctly. My distance runs are supposed to be an easy pace which for me is usually around 9:20 to 9:50 a mile. I so overlooked this run that I was just trying to get it over with. My pace ended up being at like 8:50 which is too quick for an easy distance run. I didn’t respect the run. Rule number one is you have to respect the workout. Every run could be your best or your worst. Each run needs to be treated with that respect. I have 8 training weeks left until marathon Saturday. Starting this week I am dropping my weekly runs down from 3 times a week to only 2. I start with 14 this coming weekend and I can promise you this. I will not take it lightly.

Everybody has a plan until they get punched in the face.

Mike Tyson once said this and believe it or not it makes a lot of sense. A reporter asked him about the fighter who he just knocked out and his reported game-plan to keep Tyson from getting inside so he could use his famous uppercut. As a runner training for a race you try to make a plan but over the course of training you have to expect to get punched in the face a time or two. I am following a workout I downloaded from runnersworld’s smart coach. They ask for a previous race time, how hard do you want to train, and when you want to do your long runs. Then they spit out a program for you. Actually I should say I am sort of following the runnersworld program. At Lifetime fitness in Florham Park they have a running club. I decided to give it a try way back in June. So I have been joining the running club twice a week and then doing the long sunday run that runnersworld gives me. I plan to do this until I have to go back to work. Although the run club meets at 6 a.m. it is still not early enough for when I go back to work as a teacher. I feel that isn’t really a problem because by then my runs will be much longer and it would be tough to run 3 times a week with a run of 12 miles or more on the weekend. The running club has been great for a number of reasons. First of all with the summer heat it is nice to get going at 6 a.m. This is something I would never do on my own. Also, in the past I have never really done anything other than run for distance. The run club has been incorporating a track sprint workout as well as hill repeats into my repertoire. It is definitely motivating and humbling to run with others twice a week.
This past week’s workout looked something like this:
Monday: Chest and triceps
Tuesday: 7 miles including:
2 200’s
2 400’s
2 800’s
2 1200’s
Abs
Wednesday: Back and Biceps
Thursday: 6 miles with 7 Hill repeats of about 1 minute each
Legs and Shoulders
Friday: Spin class
Saturday Rest day
Sunday: 9 miles easy pace
Like I said this is my general plan for the rest of the summer until I can no longer attend the run club during the week. Then I plan on downgrading my runs to twice a week to accommodate the longer runs to prepare for the marathon. I did get a minor blister on my toe that I was worried about on Sunday night. I took care of it and took every precaution I could. I was able to do the run club this morning. I was worried that this was going to be my first punch in the face but I was able to slip this one. So far the legs feel sore but overall I am pretty positive. No knockout blows just yet and I am on track for October 15th!

King of all exercises.

The dead-lift is the ultimate exercise for total body development. For years I avoided the dead-lift like it was the plague. I would do legs maybe once a week if I was in the mood. When I did lift my legs it was usually leg extensions, curls, calf raises, and if I was feeling crazy I would occasionally do squats. I think most people who lift weights on a regular basis probably feel the same way. In fact, a lot of my clients when asked to perform dead-lifts would rather go for a nice easy 8 mile run. The complete newbies who have never seen a dead-lift before think to themselves, “will this hurt my back.”
I recently began coming back to the dead-lift because I had a change in my mindset. I had always thought of the dead-lift as a knee dominant exercise that targeted the quads. As soon as I mentally made the switch and figured out that it was a hip dominant exercise that focused on the glutes I was hooked. The basis of all athletic movement is the glutes. Your glutes have to fire to push off while sprinting or to drive a golf ball 250 yards. The gutes are part of the “core” that everyone talks about. The core is not just your abs but your entire midsection, front and backside. All of the muscles that act on the spine to provide a basis for movement. When I was dead-lifting years ago I wasn’t doing them incorrectly. I just didn’t quite know how to complete the exercise. On the top of a well executed dead-lift you should squeeze your gutes. This is one of the keys that helps protect the lower back.
Another thing I have been doing recently is wearing my vibram five finger shoes on my leg days. The barefoot feel really gives the dead-lift an added dimension. Instead of your sneakers you can really feel your feet pushing into the ground evenly and forcefully. This recruits more muscle fibers and allows you to strengthen all of the muscles along your entire backside. The dead-lift doesn’t just work your glutes. It incorporates your fascia throughout your lower back which helps your entire back side feel like one unit. When you are in the top position you even use your scapula to pull down and engage the rotator cuff muscles and the lats.
Pound for pound there is no exercise that incorporates as many muscle fibers as the dead-lift. The more muscle fibers that are recruited to work the more energy your body will need. The dead-lift is great for people who want to add muscle and lose body fat. All athletes need to incorporate the dead-lift into their routine. However, it is not just an exercise for athletes. Any person who is interested in physical fitness and their appearance could greatly benefit from dead-lifting more frequently.

The Biggest Loser

The Biggest Loser has been one of the best television shows for close to five years now. I have to admit that I am a fan of the show. I have watched it from the beginning. To see people lose literally hundreds of pounds in the few months they have can be inspiring. However, it is important to know a few behind the scene items about the show. Number one keep in mind that the contestants don’t have to get up and go to work. They are able to spend as much as 6 hours a day working out. I don’t know about you but that isn’t possible in my day to day life. Many of the contestants have put some weight on after they have left the show simply because they cannot keep up that workout pace. I have a lot of respect for the trainers on the show. I follow Bob Harper and Jillian on Twitter. I like both of their individual styles. However, if I had access to my clients for six hours at time I could get a lot done as well.
The second thing about the show is the unrealistic diet restrictions. On one of the episodes a few weeks ago they had a dry erase board with the contestants menu for the day written on it. It listed them as consuming 1300 calories for the day. This is an extremely low amount. My belief is that a person who is moderately active can lose weight with taking in as much 2000 calories a day. While this method may not bring about 15 pound weight loss weeks it is a more possible long term solution. I just feel like at 1300 calories eventually this will lead to a major breakdown. The body needs food to help the metabolism stay active. Smaller and more frequent meals will help achieve this goal. A general rule of thumb is two pounds per week is a good pace except for extreme cases. Keep track of your diet on a web site like www.fatsecret.com.
One of the most important things you can do if you are just getting started on the weight loss path is find a local trainer. Yes The “celebrity” trainers who charge upwards of 500 dollars an hour sounds great and they have impressive resumes. However, at the end of the day most trainer’s have the same set of tools at their disposal. Just make sure that they have up to date certifications and you can get a reference. Any good trainer will be able get you going in the right direction. If you have never stepped foot in a gym and just need a little guidance I would highly recommend that you find a trainer. After a few months you can cut down on your sessions with the trainer and use your new found knowledge on your own. A good trainer should not only take you through a workout but give you the tools to eventually succeed on your own. Hopefully one day you can become the Biggest Loser.

How I became a runner. (sort of)

Beginning running is very hard. I always tell people that I am not a runner. I just pretend to be one. I am a firm believer that runners are born and not necessarily made. I lost 85 pounds and then I started running. Because I run a lot now people assume that I did that by running. In fact, I was never much of a runner. In High School I played three sports but why would I run if I wasn’t going after a ball or trying to score? I am now convinced that runners run because of their bodies, they don’t get their bodies because they run. An elite male runner is maybe 150 pounds at the most. I am still around 200 pounds depending on the day. I have wide shoulders and I lift weights a lot. For me to get down to that weight would be very hard. I have run two half marathon’s and am contemplating running a full this year.
When I first decided to try running I remember having trouble completing two miles. This was after I lost 85 pounds. I was a 12 letter varsity athlete in High School. I played college baseball. It took me 3 months of running once a week to get my calves not to severely cramp up. I needed some motivation. Men’s Health Magazine is one of my favorites. If you follow my twitter twitter.com/JoeLopez55 you know that I often retweet posts from Men’s Health. At the time I saw an event called the Urbanathalon. It was a ten mile race with obstacles such as cabs, building stairs, and even rope climbs. I was pumped for this event. It was a perfect combination of strength and running. It sounded a lot cooler than just running a marathon. Not knowing a lot of about these events I decided not to sign up until I was sure I could complete the event and not embarrass myself. A funny thing happened along the way. I got pretty good at running. I was following a 3 day a week training program which I did my long runs on the weekends. About two months before the event I was up to about 6 miles so I decided to sign up for the event. I logged online and saw that the race was sold out. I had no idea that there was a maximum number of people for the event. All my work didn’t go to waste. I found a half marathon in Jersey City one week after the original date for the Urbanathalon. I signed up immediately for the Newport half marathon and two months later in a steady rain I completed my first ever race in 2 hours 3 minutes and 54 seconds. A half marathon for those of you who don’t know is 13.1 miles. It was a lot of fun with a good crowd. The finish line had lots of free giveaways with food and drinks for the runners. I was hooked. Some races have themes and people wear costumes. Some races have bands along the way and free beer which is always a good thing. Some have whole weekends dedicated to the event. You can explore new cities and give yourself an excuse to get out of town for the weekend. The dinner the night of the race is always the best. After Baltimore my wife and I went to a Spanish Tapas restaurant and the Sangria was flowing. On top of me being a fitness fanatic I am also a bit of a foodie. Although I painstakingly watch my diet I like to indulge on a nice dinner on a special occasion. Finishing a race is always a special occasion. Signing up for a race even if it is a one miler or a 5k can give you the motivation you need to get started. Find a race near you by going to Runnersworld.com or Active.com. While I still don’t consider myself a runner, I like competing against myself. I like going for a nice long run on a beautiful spring day. How often do you get time to yourself? Nothing to do but focus on your breathing and get in the rhythm of your own thoughts. If you have tried running in the past and have failed try again. Remember my first try at it. Months and Months of sore calves and hurting feet. Go one step at a time. Take it slow. I would start with just one run a week. Your body will tell you what you need. I promise if you give it a shot you can learn to love it like I do. As you get better and your confidence grows you will begin to realize that the journey to the race is what makes you stronger. The race itself is just time to have fun and relax. So find a race near you and sign up. Maybe I will see you at my next race. Maybe I can finally do that urbanathalon.