Pull ups or chin ups.

Okay, I have started doing some basic every day health exercises now for a month. Month ago I didn't even get one pull up or chin up. Which ever you call it. There are a lot of debate which is which. So anyway, I didn't get even one. That didn't bother me since only way was up. Literally. There aren't any negative pull ups per se, If you can't do one then you can't, it's the bottom of the pit.

So, even I could do one I did try to make one. For two weeks I did try to make one. Finally after two weeks trying I barely made one. That was on Friday and on next Monday I didn't make it. Two inch sort of successful pull up. chin up. What gives? Well I guess a bit drinking and eating badly day after would contribute to some of the swelling in body weight. Which I measured on Tuesday. Yup, 2 kg more than previously measured. Which was about week before.

It took two weeks to finally get that one again, but I had been doing two halves as a set. So when I did managed to do that one again, I was already going for second one. Now I've been doing 1 and half.

There are two ways to get better results. Exercising more and losing weight. I think I'm going with losing weight.

New year and new rule!

So far my quitting smoking has gone good. Three relapses only, when I was drunk, because Lemmy died and his funeral.

Earlier this week I did measure my weight and that wasn't big suprise: 96,9 kg. On holiday we did eat good and a bit too much. Sure enough it hasn't been that cold either. I just read arcticle from about two years ago about how shivering may burn more fat than exercising. It isn't a big suprise that you would burn more fat when you are out in the cold that inside warm. Athletes that exercise outdoors have to eat more than athletes that exercise indoors because their bodies need to also keep body warm, so extra fat needs to be converted in to heat. 

So it's time to start exercising outdoors for more fat burning and losing weight. Only downside of this is that it's cold outside. Which can be managed by correctly dressing up, but then you won't get that much of extra fat burning. 

I quitted smoking, day 15.

Well, over two weeks. Good for me! Everything is easier from now on, not that it has been hard for me this time, but it's still hard for my wife.

I start lack a pace I set on myself on writing this blog and from now on it isn't that hard or different being without smoking. Since it's the first two weeks that are the hardest part in quitting smoking. If you managed this far, it's a very good start for healthier rest of the life. I'll focus on not getting fat and keeping from smoking from now on, on this blog.

So far I haven't got any fatter but it's only two weeks since I quitted.

It's nice outside and I should go and enjoy it more now that I don't smoke and I feel much better. Cheers!

I quitted smoking, day 10.

10th day without smoke. Today I have felt that I have grown a craving for a sweets. I can't stop thinking about candy and sweets. I must resist if I want to reduce my weight to under 90 kg by next summer. I scaled my weight and it was around 95 kg, so nothing has changed yet. But it will be. I know it. Few years back when we quitted for 1 and half I noticed that I gained few kg in a month, because I had sense of smell and taste again. And I guess I subsidued cigarette cravings with candy.

I have to buy a running shoes so that I could start a new exercise hobby, although time of the year isn't quite right for start jogging.... I do need to do something before I bloat too much and after that it just gets too hard to start losing weight and everything feels inadequate.

Must resist.

Summer is here, but shape isn't.

Well, it's June and I'm back at 90,8 kg. Okay, I've been lazy and had been eating a bit more than I have last autumn and winter. It was expected that I gain few kilos back. But now I have started a new course. Bicycling to work and back. 10 km per direction. That's about 400 kcal per dirction. Around 800 kcal more daily energy consumption. In a week that makes 4000 kcl which translate roughly 0,5 kg per week in weight loss. As I have two months till summer vacation it means I could lose weight about 4-5 kg. So, I'll be updating more often with my progress in here. So till next week, let the sun shine and keep up the work!

Backfired...

Well I did achieve a goal, but that whole goal is turned upside down. I've gain 3 kg back. I've quit smoking which has lead to eating much more and I've needed and eating candy too. It has helped me from smoking and I am not stressed about it since now I got a plan to getting in shape. Cycling to work five days a week. That's about 25 km per day, 125 km per week. Quick research showed that's about 350 kcal per day, that I didn't do last winter. So if I managed to lose 10 kg in winter without extra exercise I think I can manage my little set back.

Goal achieved!

For a four days in a row my weight has been under 90 kg! 88.8-88.9 but under 90. Why is it important to have it in a row for a four days? Well, when you are losing weight your weight is going up and down, between days it could be few kilos either way. Depending on how much you have eaten, drink and exercised. It's quite safe to say now, after a four days, that my one goal has been achieved. I have lost 10 kg in a bit more than seven months. And this is by just eating less and watch what you eat. I haven't added any extra exercise to this formula. Seven months and 10 kg equals 1.4 kg per month, which is about 0.3 kg per week. Good and healthy lost per week. First I didn't even think about it at all. I just started eating less in my subconscious mind and didn't notice it after I have tighten my belt a few times. After that I started monitoring my behavior and tracking my weight in the morning. I haven't weighted this less in a two decades! I was going to write that about ten years ago, but now that I think it was exactly ten years ago, that when I lost my previous job in the spring I started exercising more because I was unemployed and didn't really wanted a job for a summer. So I had a lot of free time and back then I lost in a three month roughly 10 kg, but I never got below 90 kg for a few days longer. After that I started gaining weight back a little by little until I reached 99.9 kg. I might have weighted over that 100 kg at some point since I didn't really care about my weight and life was going too fast to think. Now my second goal is to reach below 80 kg. And that means by this rate that I should hit that mark by November. I might get there faster since it's spring time and weather is getting warmer and sunny, which can lead to longer dog walks. And I have thinking about taking on a running. Not in a heavy kind of way, but getting my breath and to clear my head. So, till next time!

Dehyration by drinking...

I got on the scale this morning and numbers were 92.7 kg. Later the day I have been drinking some Lonkeros and few beers. I know I am going to weight about 1-1.5 kg less than that in next morning. It's good boost for you when you try to lose weight, since you mostly are happier when you are drunk and by dehydration you lose excess fluids from your body. In a long run it doesn't get you far but when you are stuck in with your weight not dropping it a "happy" way to get extra boost. You should try it. After all I did lose weight by drinking almost 10 years ago. Of course there was modest exercise and control on what you eat and when, but I did get on the scale only Saturday or Sunday morning after drinking.

Not since...

Okay, had few beers last night with couple friends and when I hit the scale this morning it showed personal low, weight I haven't seen since... well I can't remember when I have last time weighted less than 93 kg. Scale showed 92.6kg! So I have now lost around 7 kg in two months. And I haven't followed any trendy diet, nor exercised any more than usually daily routines. All I have done is eat less. Simple, cheap and working solution. I highly recommend to anyone that can do a bit of "hungry". As I earlier posted I usually eat breakfast after hour or hour and half after I have woken up. Lunch/dinner with modest amount of food. After a while your stomach will reduce in size and you can't eat a lot of food before you are full. Now I have added a "late night snack" on few days per a week. Which consist usually tea and couple of rye bread slice with slice of ham. I have browsed few website for a inspiration to write about this stuff, but mostly I got this trendy shit and has do's and don't's and you have to watch everything that you are going to put in your mouth. There are lots of people that say how they lost their weight with this-and-that diet, but you don't hear those persons that failed with those diets. Why? Because those diets are basically all the same in basic principal. Eat less. Here is a link diet comparison that has also ideal for and not ideal for column. So, you can check it out and see if any of those interests you and you need motivation to lose weight. It really doesn't matter what you are eating or not eating. Your daily intake has to be lower than your daily energy need.

99 Problems, but...

Yup, since August I have been eating a bit less on week and "not counting" on weekends, which has lead to tightening belt few times in two months. Mid September I noticed that my jeans was hanging lower and didn't stay up. So I tightened the belt and didn't think about it that much. After third time I hopped on the scale next morning and I have lost 2 kg! I haven't done any extra exercise or anything. You can lose weight by not doing anything extra, just don't eat so frigging much. After that I started thinking about how I have come to this. On week I don't eat breakfast until I am at work(roughly two hours after I have woken up) and one hot meal for lunch of dinner, depends on which shift I am working. And maybe a bit of sandwich in the evening. I don't keep track on how many calories I eat or consume since I am eating less than usually when my weight was steady 98-99 kg. I know that if you keep constant lower intake on calories than you consume your body goes in to "safe-mode" and you don't lose fat, but start to lose muscle. So I tend to eat bit more on weekends than I have been to compensate that, but not that much that my lower intake is compromised on week. Yesterday I went to scale again and 94.5 kg! I've lost 4 kg in two month, which is roughly 0.5 kg per week. And I haven't even kept record on how much is intake and how many hours I have exercise, how much calories does this meal contain or how long walk I have to take to compensate this candy. Sidenote: I you are a bit of hungry, drink some water, not soda or coffee or such, plain tap water.

Switching to water.

So, my weight has been around 99 kg and I have been drinking Dr Pepper on work, three 0,33l cans per day. Today I switched to water. Don't know if I can make it, since I love Dr Pepper. I have a key card to gym, but haven't been there yet. I guess I should before summer is over, right?