Weigh-in: My last weigh-in was 235. My current weight is 235Shocking Scientific News on Weight Loss
According to this article, you should avoid sugar, get sleep, avoid alcohol, exercise more, and stop smoking.
WHAT REVOLUTIONARY ADVICE
This is what makes this show harder and harder to produce. I started this show in 2008 with the goal being that a weekly show would help me hold myself accountable. It did. Then id didn't. Then it didn't.
While I've loved inspiring people to keep trying to lose weight, my audience has had more weight loss success than I have.It's Not You - It's Me
Consequently, I'm starting to lose my passion for producing the show. I'm running out of things to talk about. This doesn't mean I don't appreciate you listening, but I'm just bring honest, that some of the thrills of doing the show are depleting.New Hosts on the Horizon
I'm looking into some new people to co-host and eventually take over the show. It's very early, and admittedly for a guy who is saying "it's taking too much time" to produce the podcast, it doesn't make much sense to turn this into "logical idol." I mean, let's state the obvious. This isn't Jeopardy looking for a new host.
I'll keep you in the loop as I move forward.
In my last episode, I was up to 235. This episode as I end July, I'm at 232.96. Part of this success was based on a few simple practices.
BECOME A LOGICAL LOSER
If you need moral support, and bonus inspiration, become a logical loser at www.logicallosers.com
Why Weight Loss is Hard
In listening to Mel Robbins, Who is the author of the book The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage (get the audiobook for free) she brought up something that is so simple, and yet makes so much sense.
Why is doing all the things that lead to weight loss hard? You know things liked:Giving up SweetsAlcoholExercisingGetting up earlyTrying new foodsGiving up soft drinks
We all know this stuff. We know we need to make lifestyle changes and not just jump on the latest fad diet.
Are you ready?
WE DON'T WANT TO DO THOSE THINGS.
Does that make sense doesn't it? We want to be healthy. We want to love longer and avoid pain as long as we don't have to do anything we don't want to do.
Do You Rember When Your Parents Were a Pain In Your Butt?
They said things like:Put your dishes in the dishwasherClean your roomMake your bedBe home at a certain timeGo to bed (little ones love this)Take out the trashSave Your money
Why did they tell us these things over and over and over?
BECAUSE WE DIDN'T WANT TO DO THEM
The Mel Robbins 5 Minute Rule
Mel says our brain has two sides. One is autopilot and the other is an emergency brake. We go through life doing those same things over and over. When we try something new, our brain gives us about 5 seconds to take action before it will slam on the emergency brake and stop us from trying something new.
Mel suggests we do a countdown as we say out loud 5, 4, 3 ,2, 1 and then we take action. For me, while it doesn't work 100% of the time, it does work the majority of the time.
I have also identified the lie is, "I don't have time." I started walking 2 miles a night. I didn't think I had time. I started taking different paths around the neighborhood until I found one that was mainly flat with a few hills.
I do it somewhere between 7-8 pm to start. If I'm enjoying myself I might take a different path. The hardest part? Putting on my shoes. For me, walking isn't hard.
GETTING OUT OF BED
In the morning this is one thing I struggle with. Doing the countdown, or just being my own parent, I've been getting out of bed and riding my exercise bike. I don't always use one of their built in programs, but I continuing to build that habit of getting out of bed and exercising. Something I plan on doing as I now return to the road for my job.
I'm up a touch (235.9). What is upsetting is before the July 4th holiday I was actually down to 233. Time to refocus, and for me, I'm being "active" but not "exercising."
AMAZON HALO GETS A NEW FEATURE
The Amazon Halo (their version of a fitbit) has announced a new feature where using your camera on your it puts you through a test and provides you with a movement score. If you do "not so good" it provides exercises for you to get back in shape. I plan on doing this as I realize the older I get the more putting on my shoes feels like an Olympic event.
The Halo is $99, and comes with six months of membership. Then it's only $4/month (much cheaper than apple). More informationGRANDMA IS BUSTED
I was watching (I think) 90-day fiance. A woman who was overweight said she didn't know why she was fat. She told her grandchildren she was going to go get weight loss surgery. The children then let the camera crew know Grandma eats LOTS AND LOTS of sweets. If you're not sure why you're gaining weight and you have a six-year-old in the house, ask them. They will tell you with no filter.SMALL CHANGES LEAD TO BIG WEIGHT LOSS
I was a story about Dan who had started a business, got married and had two children in a short amount of time. He had also moved (in case he needed more stress).
With the birth of his children, Dan knew he had to make some changes. He cut down on carbs and sugary snacks. He looked and added food that was nutritional. He got used to being slightly hungry and if he needed a snack he made it a healthy won.
He focused both on strength training and cardio. It took some time to lose the weight, but in the end, his health helps him handle the stress better. He was sleeping better.
He did this without ALL OR NOTHING thinking, and just started heating healthy choices and exercising more. He lost 75 lbs and looks and feels much better.
Keep in mind, it takes time to start reversing the years of abuse we have put into our bodies, but we can do it.
BECOME A LOGICAL LOSER AND KEEP THE SHOW GOING
Go to www.logicallosers.com and get additional content, accountability partners and more.
Today I talk about a way to be honest with yourself along with a new protein drink I'm trying and my first steps with a new rowing machine.WEIGH-IN
In the last episode, I was 235.7, and in this episode, I'm at 235.2. While I would appreciate a larger number, I am grateful to be going in the right direction.SAY YOUR MEALS OUTLOUD
In the past, I've been in some weird health-related situations. When I said, "OK, I'm in my 50's, I have a tightness in my chest, and I'm having a hard time taking a deep breath" hear those words out loud inspired me to go to the hospital.
When you hear yourself say, "I could drink some Huel right now and it will tie me over until dinner, or I can catch some hamburgers in the dive-thru, it can make your choices a little more easy to see (hear) which one is the better choice. You may hear it in your head, but hearing the words come out of your mouth can be more powerful and inspire you to make a better choice.HUEL?
Huel is "Human Fuel." It's not just a protein drink, it is not "Diet Food" as they put it "It's Food-food." Indeed it is as one shake will come in at 400 calories. Huel can help you with weight management. But unlike diet shakes and simple protein powders, Huel is made with ingredients like oats, rice, peas, coconut and flaxseed. As in, real food. So you fuel your body with what it wants: a balanced macro-split featuring 27 essential vitamins and minerals.
It sounds expensive. My first order was $72 (as you have to buy two bags). However, that is 34 servings which comes out to $1.94.
I bought the vanilla and chocolate bags and I like both versions. Even though I mix it with water (not milk) it comes out pretty thick. I find them filling and tasty (not so tasty that you want second, but not something you have to force down).
As it's getting hotter out, cooking inside can make life miserable (even with air conditioning) this can be a quick meal if you're on the go, an easy breakfast, and it comes with a pretty cool shaker that is easy to use, and easy to clean.
If you want to try it, you get 15 off first order at www.logicalloss.com/huelMy First Impressions With a Rowing Machine
After going down many a rabbit hole on YouTube, I was looking for either a Sunny Health & Fitness Phantom Hydro Water Rowing Machine - SF-RW5910 ($599), and another "top of the line" rower was the Century 2 Model D (Rowerg) which now goes for $1200. That's a bit nuts. I started watching ebay, and a friend of mine told me to watch Facebook Marketplace.
I started checking Facebook Marketplace more and more (and liked the idea of searching for things in my neighborhood. Sure enough, I found someone near me selling a brand new Century 2 Model D for $400 off the price of a new one (even more if you tag on shipping, accessories). It was still very impressive. I knew what I was getting into. One video pointed out that, unlike another exercise where you can kind of multitask, you need to focus while rowing (and it can be boring).
The manual said to start slow with 5-minute workouts (which I did) I eventually increased and tried this exercise video to start as a beginner.
So far I'm happy, and I'm already feeling my upper body start to benefit. I'm going at a pace (slower than suggested or I'd kill myself - and that's fine).
If you're looking for used equipment you might check out Facebook Marketplace.JOIN THE LOGICAL LOSERS
Need some accountability? Someone, to help support you and brainstorm ideas to help you lose weight? Go to www.logicallosers.com and join others trying to lose weight.
Weigh In: 235.7 (down from from 237)
Today we are looking at Sugar. Depending on who you read the recommended amount of Sugar is
25g for women
38 g for men.
According to this video she said the world health recommends 50g or less with a goal of 25 g. (four grams of sugar is 1 teaspoon of sugar).
This is not so much the sugar that comes in food, but the sugar that is added.
Some associations say 10 g per day. The bottom line is, if you're listening to this podcast my guess is you're getting more sugar than you need (I know I am and in June I'm going to purposely try to cut back).
The fun thing about sugar is it has 60 NAMES (WTF?!?!). see http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.YLVHS6hKiUk (right-hand side column)
Become a Logical Loser
Do you get value out of this podcast? Join the Logical Losers accountability club at www.logicallosers.com and find the support you've been looking for.
Check Out Our Favorite Fitness/Weight Loss Resources
I've assembled some of my favorite tools and resources in one place. see
https://www.logicalloss.com/p/resources/Steps to Take:
Read the label and avoid sugar, syrup, or things that end in "Rose (like fructose)
Eat more protein with meals to keep you full and avoid cravings.
Soda and other drinks are often a huge culprit (the 8 oz can of mountain dew has 25 g of sugar.
Don't worry about sugar that comes in fruits as they also have fiber and nutrients. This is more about added sugar.
Don't swap natural sugar for a sweetener as those often are not healthy.
Realize cutting down sugar (cause it's in EVERYTHING) is very hard.
If you eat some birthday cake, don't punish yourself. Enjoy the occasional piece of cake and get back to focusing on good options.BOTTOM LINE
The bottom line is that it’s not as simple as “all carbs or all sugars are evil”.
By following some simple rules, you can include some sweetness in your life in a healthful way:
Satisfy your sweet tooth with fruits (and sweet veggies). Their high content of fiber, water, and other nutrients, makes them a net win.
Avoid sugar-sweetened beverages and liquid sugars, because they ‘whack’ your system hard and fast, and can fuel overeating.
Avoid refined grains, as they cause your blood sugar to spike even more than pure sugar!
Moderation, moderation, moderation. The dose (and context) make the toxin!
8 Ways Food Companies Hide the Sugar Content of Foods
11 foods that have more sugar than you think
How Much is Too Much Video
Today I bring on Michael Merlino from https://www.inflightrunning.com/ who joined the School of Podcasting who is has been a fitness trainer for 23 years.
I'm down 1.3 lb.
04:39 3 Main Components of Fitness
10:00 When Dave Overdid it
11:41 Full Body Vs Split Body Workouts
13:24 Studies on Getting Hurt
14:21 Females Who Are Worried About Bulking Up
16:56 How Important is Tracking Workouts?
18:50 Nutrition Insights
23:33 Client Story
Here is an App that makes it easy to do HIIT.
Here is a tutorial on easy to Seconds Interval trainer
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Check out our Resources Section For Our Deals
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www.logicalloss.com/store for a one-time donation
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Will Smith is going to document losing his "Dad bod" (a big belly) on YouTube. He didn't say how. When I asked uncle Google how to lose a Dad bod here are some tips from the top results:Lose Cardio and Do More Weight TrainingYou can get the benefits of cardio by doing HIIT like a weight lifting circuit trainingGet a Scale that shows weight and body fat. See the resources page. This way you can measure more than one level of fitness.Eat protein and veggies for breakfastDitch the booze and SodaDrink plenty of waterGet plenty of sleepTake Vitamin D
Chili is the ultimate dad bod buster thanks to its mix of vitamins, minerals, protein and, especially, its beans. Think of every bean as a little weight-loss pill. One American Journal of Clinical Nutrition study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn't even though the bean eaters consumed, on average, 199 calories more per day.
Researchers at the University of Utah monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four. The scientists reported that you may burn 2 percent fewer calories if you're dehydrated. That may not sound like a lot, but a moderately active man will burn between 1700 and 2000 calories a day. A 2 percent drop means—which means between 34 and 50 calories a day, which means somewhere between 3.5 and 5 pounds per year.
It's been a good run with Dave, but now it's time to start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat.
I Bought a Massage Gun
I bought a Bob and Brad massage Gun. Why? Because I had seriously sore muscles (my legs) after jumping into the deep end too quickly. I thought this might help. I tried what looked like a bumpy rolling pin, and it didn't seem to help.
Using the Massage gun seemed to help my legs. I didn't use it one night and used the other. Keep in mind this didn't eliminate sore muscles, but it did reduce the amount of soreness.
The unit is super quiet and easy to swap heads. I like the one that is someone like a shock absorber.
A couple of things to keep in mind:Read the directionsDo not put use this on your neck/spineIf it hurts (in an OW! kind of way) stop doing that.
At Amazon is has 820 ratings with an overall score of five stars. Bob and Brad are physical therapists.
- Weigh In
I'm sad to report that I'm up 1 lb and I'm at 235.Resistance Bands Hurdles
I bought a Hyfit resistance band set. It's high-tech portable, and kind of geeky. It needs a door that opens out. All of the doors on my bedrooms open out (not in).
I also noticed that to work all of your muscles you will need to work different muscles you will need to move the location of any door anchors.
What I did was bought multiple door anchors and used a closet that I don't need to get into too often. I have one on the top and bottom and one in the middle.
If you're new to resistance bands this has a set of bands and the door anchors I mentioned built-in.
The last thing I bought was a good old-fashioned door stop.
By adding three-door anchors and the doorstop, I think I've got a working system. As always be careful and contact a doctor before doing any exercise.Fit After Fifty
I purchased a package from Fit After 50. Seems a little gimmicky, but I'm going to give it a shot
Vitamin D is a nutrient that your body produces when you are exposed to sunlight. It is also found in food, including fish and eggs. You might be wondering if you need Vitamin D in your diet because of the COVD (Climate Change). There have been many cases where people were deficient due to lack of exposure to the sun. In this blog post we will talk about what Vitamin D does for your body, how much do you need, and if it's possible to take too much?
I am down a smidge to 234.5. I've removed cereal from my house (as I can't eat "just one bowl") and I'm slowly eating less meat after looking into a more plant-based lifestyle.
What is All This Talk About Vitamin D?
Vitamin D Deficiency
Much of this information is from this website
In the United States, 41.6% of the total population is deficient. The symptoms of a Vitamin D deficiency are not always as easy to identify, especially if you're out in the sun. Many people live healthy lives without experiencing problems from this condition, but for some, it could mean loss of joint function or issues with muscle growth and recovery time.
The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children in developing countries. Rickets has been mostly eliminated from Western countries because of the fortification of some foods with vitamin D.
Deficiency is also linked to osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.
What’s more, studies indicate that people with low vitamin D levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.
Finally, vitamin D deficiency is linked to a reduced life expectancy.
Two Types of Vitamin D
Two main dietary forms exist
Vitamin D3 (cholecalciferol). Found in some animal foods, like fatty fish and egg yolks.
Vitamin D2 (ergocalciferol). Found in some plants, mushrooms, and yeasts.
Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2.
Benefits of Vitamin DReduced risk of osteoporosis, falls, and fractures.Better strength. Vitamin D can increase physical strength in both upper and lower limbs.Cancer prevention. Vitamin D may help prevent cancer. One study noted that 1,100 IU per day — alongside calcium — reduced cancer risk by 60%Depression management. Studies show that vitamin D may ease symptoms in people with clinical depression.Reduced risk of type 1 diabetes.Improved mortality. Some studies suggest that vitamin D reduces people’s risk of dying during the study periods, indicating that it may help you live longerHowever, many of these results are preliminary. According to a recent review, more evidence is necessary to confirm many of these benefits
How Much Should I take?
This seems to be up to debate.
400 IU (10 mcg): infants, 0–12 months
600 IU (15 mcg): children and adults, 1–70 years old
800 IU (20 mcg): older adults and pregnant or breastfeeding women
Although adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease prevention
According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU. This is interesting as many manufacturers are selling pills there the dose is 5000 IU.
It May Need Other Nutrients to Work
Some researchers claim that fat-soluble vitamins work together and that it’s crucial to optimize your vitamin A and K intake while supplementing with vitamin D3.
This is especially important for vitamin K2, another fat-soluble vitamin that most people don’t get enough of.
Magnesium — another important mineral often lacking in the modern diet — may also be important for vitamin D function.
What Happens if You Take Too Much?
It is a myth that it is easy to overdose on vitamin D.
Vitamin D toxicity is very rare and only happens if you take very high doses for extended periods.
The main symptoms of toxicity include confusion, lack of concentration, drowsiness, depression, vomiting, abdominal pain, constipation, and high blood pressure
Where to Buy Vitamin D?
In looking for sources, I found Amazon Elements which is Amazon now selling supplements. A bottle of Vitam D3 is 10.99 for 180 capsules if 5000IU vs Nature Made at 14.72 for the same bottle.
Please remember, I'm not a doctor or a trainer. Please consult your logical doctor before taking supplements.
After noticing that I don't know any over-weight vegetarians. I've been thinking about moving to a more plant-based diet. Then I was approached by Oliver Mnakondo and I checked out some videos and I just noticed the heart of a servant. He really just wanted to help people feel better, and help your body (and throw away those medications
His Book is THE PLANT-BASED NUTRITION : HOW IT'S GOING TO CHANGE YOUR LIFE (WEIGHT LOSS,SPORTS,COOKBOOK,WELLNESS PLANT-BASED,WHOLEFOOD Book 1)
It is also available on Audible. You can get it for free at http://logicalloss.com/freebook
The Weigh In
Oliver Mankondo Conversation
What about Protein
What Inspired Oliver to Stop Earing Meat?
How Did Your Body React?
Should I Go Cold Turkey?
Do You Ever Crave Meat?
Where Did You Find Recipes?
Do You Crave Vegetarian Foods Now?
What Inspired Oliver to Write the Book?
What is Inside the Book?
What Has Been the Biggest Surprise?
What Other Medical Conditions Disappeared?
What is At His Website?
Different Varieties of Vegetarianism
Testing the Waters
Get More Information at Oliver's website
Become a Logical Loser and Join the Accountability Club
Stu Schaefer has been helping people transform their bodies - and lives - for the last 20 years. He is an expert at resetting a person's body and putting them into a Thermogenic state so they burn fat automatically. He's the author of Lifetime Physique and The Novo Method. And he has been featured on radio and TV all over the country.
Today he shares three tips to help your body into a state to promote Termogenic Weight-Loss
What is The Thermogenic State
The Current Fad: The High Fat Diet
Tip 1 Eat Breakfast
The Bell Curve
Night Time Snacking Isn't Healthy
Eat It Tomorrow For Lunch
Whole Food Supplement
Proteins At Every Meal
Multiple Meals a Day
Fasting and Your Metabolism
Gift for Listeners
FREE GIFTS FROM STU
Bonus 1: The Metabolism Quiz
Are You Causing Your Body To Store Fat And Burn Muscle? You'll Find Out Once You Take The Quiz!
Bonus 2: The Thermogenic Weight-Loss BLUEPRINT
Discover The Proven System That I Use... And All My Clients Use... Because It Flat Out Works!
You'll Learn How Easy It Can Be To Lose 5 Pounds In The Next 14 Days!
Go to https://stuschaefer.com/logical
SUPPORT THE SHOW
Become a Logical Loser and join our accountability club!
- My Weigh In
In my last episode, I was 233. I'm up to 234. I was doing better. In January I completed my goals 50.4%. I February I got that up to 61.4% but as you can see there is room for improvement. Currently, I'm at 54% for March so I need to get my butt in gear.Clay Groves Has Lost 19 lbs in Three Months
Clay is the Chief Fish Nerd at www.fishnerds.com he is one of my favorite people in podcasting and is nice enough to share what is working for him.
Clay chose to do one thing a month.
He has his treadmill set to10 on the incline.
January was to get on the treadmill
February was his diet.
He treated his health like he was an addict.
How to fight the SNE
March he added weight lifting
Fat wants fat - why it's hard to lose weight when you were fat.
Have Bad Minutes - not bad Days
Understanding your Emotions and Overeating
Dave signed up at Better Help
Become a Logical Loser and Support the Show
Today I talk about the SECOND voice in my head, and we talk with Dan Strik VP of Hyfit Gear (a new very cool piece of technology that is making people rethink what a portable home gym can be)WEIGH IN
Hey, I'm actually down (last episode I was 234.03 and now I'm 233. As I mentioned in the Facebook group, you do have a GOOD VOICE that is cheering you on and the more you listen to that voice the louder it gets.
I've been doing more exercise and hitting my goals, and consequently, the scale has been my friend.What is HyFit Gear?
Check out this Video
It's like resistance bands on steroids (and you only need ONE band).
I actually ordered this and bought the deal where you get TWO YEARS of their app (you pay an extra $10 to save $180 seems like a no brainer)
You can actually get started for $0 and then pay $15 for 12 months.
I understand that more muscle = more calorie burning. I rearranged my "home gym" and the Total Gym takes up a TON of room (and NO, I'm not going to set it up and tear it down).
Socrates said, "An unexamined life is not worth living." With January in the books, what did you learn about yourself?
I set six daily goals and with January in the books, I was successful 50.4% of the time. We all have to start someplace.
80 oz of water 67%
7 Hours of Sleep 67%
Scale Went Down 58%
Took a Multivitamin 54%
30M of Exercise 42%
1900 Calories 17%
I started the month at 235.3 (a new record high for me) and I ended the month at 234.03. As I wanted to be 231, I was off from my goal, but I did lose (so it could be worse)Leave Yourself Some Margin
I had a hard drive crash. So many times when I went to do something I had to start from scratch. In the end I'm getting my files back (4 TB of data thanks to Backblaze) but the 9 days without the files I need to operate really put a new level of stress on me that had me taking more trips to the kitchen. When I opened my Healthy Wage app, it let me know in very clear words, "I'm behind my goal." OK, we get that.
That is over. Let's put it behind us and focus on what we can do to turn it around. So by looking at what I was doing right (and this meant tracking EVERYTHING that went in my mouth) and what I wasn't it was OBVIOUS that I need to focus on the calories going into my body.
Not really a surprise, but the data smacked me in the head and got me to refocus.The Amazon Halo - More than a Tone of Voice Detector
I spoke about the Amazon Halo when it first came out. We all were interested in the "tone of voice detection" and that it took somewhat creepy 3D pictures of you and stated that it was super accurate in regards to body fat percentage.
The device stated it was distraction-free, and consequently, I ignored it most of the time I ignored. This week I started to look at the exercise and labs and some of these were interesting. I like the guided "win won for the gipper" kind of talks on 10 minute walks (great for walking around the block). There are labs (goals) like "Drink a glass of water before every meal." The bad news is you need to keep the app in front of you (put it on the front screen of your phone). You can have it send notifications to your phone (but for me, those are easy to get lost in the sea of notifications). In the end, it is YOU who has to keep focused on your goals.
The nice thing is these extra programs from different sources (like weight watchers, headspace, etc) are only $4 a month. That beats some of these other monthly fees for things like peleton, fit, apple.Mentioned In This Episode
Backblaze Computer Backup
Amazon Halo Fitness Tracker
Logical Losers Accountability Club
Logical Weight Loss Resources
Become a Logical Loser and help support the show. If you get value from this show, share some of that value back with me in the form of a donation.
I watched a movie titled, "Beyond Weight Loss." I liked it as it was agenda-free. It just presented some great facts and in the first 10 minutes, I learned my over-priced Almond Milk 75% Fat.
MY NEW WATER JUG
It's HUGE but hopefully will keep me on track. I filled it up and had to put it on its side to fit in the fridge and it doesn't leak.
5 steps to self-change
Contemplation how am I going to do this
Self-accountability (habit) you want to
Check out the Movie on Amazon Prime
It's that time of year again. If you're thinking, "Nah... resolutions are pointless." You might want to listen today as I spotlight 10 reasons we set ourselves up for failure.
I personally started today (Sunday the 27th) filled with hope (and I share the "Stupid" thing I did to say goodbye to 20202).We think we read, we watch, but when it comes to action we don’t take enough action.Sometimes the reason is we set HUGE goals. After all, “Go big or go home,” is a common saying these days. Those huge goals can be intimidating and so we trigger negative thoughts in our heads as we start to think “We can’t do it.”If we do get past our negative thoughts we sometimes jump in with both feet and try to go from zero to 60 in record time. This leads to injury, burnout, and a pace that is not sustainable. We need to treat our weight loss like a marathon, not a sprint. Start with one step that you can accomplish then add another and another and help to make them habits.We have unrealistic expectations. I think we might feel this because we can gain weight easily, so it must be easy to lose it. IT’s not. In the same way getting pregnant can take very little time and kind of fun, but getting the baby out is a whole different story.We create a plan of doing things we hate. Sometimes we think we are doing the right thing by coming up with a plan filled with things we hate to do and the food we hate to eat. Then we wonder why it didn’t work. We have to get creative and come up with a plan that will work for us. There is a plan, we just need to find it. It’s not impossible. We just need to keep trying.We focus on the wrong things. Sometimes we get the cart before the horse. We focus on the scale (the results) instead of focusing on the steps that will result in the scale going down.We don’t track our progress. This results in us only focusing on how far we have to go which can be intimidating. When you track your progress you can see when things are working so you can do more of it.We try to do it alone. Studies have shown having an accountability partner can help. In the logical losers private Facebook group, we weigh-in every Wednesday. When you know you are expected to share your weight, you might think twice about that second helping. Support can also spur you to keep trying when things don’t go perfect. To hold myself accountable, I recently started a HealthyWage challenge of losing one pound a week for six months. If I’m successful, I’ll not only lose weight but earn some extra cash.You haven’t identified your why. We often make resolutions because it’s January. That’s not a great reason. For me, I’m not happy with my appearance. I’m single. If someday in the future I want to take my clothes off in front of another consenting adult, I have a lot of work to do. Currently, they would need to be blindfolded, and have the lights off. I also want to be around for my great-nieces and nephews.You’re not making your health a priority. This is me. It sounds so “DUH” but if I don’t keep my health, and my goals and my strategies front and center, I forget them and find myself doing all the things I KNOW will lead to more weight gain, and at best keep me at my current overweight self. If you’re saying, “I don’t have time” what you’re saying is it’s not a priority.
We find time to brush our teeth, feed our kids, wash our clothes, we need to make ourselves a priority.Some tools to help you.
Don’t overthink it. You have things like reminders, tasks, stopwatches, to nudge you when you need it.
For tracking, I love cronometer. It’s cheaper than my fitnesspal, and I believe more accurate.
For tracking your progress, check out the Streaks app (on iOs) or the Habit Share App which is for both Ios and Android, and allows you to share your habits with an accountability partner.
Momentum Browser Plugin. https://momentumdash.com/ Keep your goals in front of you. Every time you open a new tab, your goal is in front of you. You can put in affirmations, link it to your Todoist account, and more. It even integrates with your Fitbit.
If you love challenges, I mentioned HealthyWage where you can pick your goal and time to achieve it. You pledge money to inspire you. If you don’t achieve your goal, you pay. If you do achieve your goal, you get your money and additional money. Who doesn’t want to lose weight and get paid?
If you want to challenge your friends there are tools like HealthyWage (although I’m not a fan of their lose 6% in 12 weeks types of setups as their 25% fee is a bit high for me). You can purchase my Weight Loss Competition Spreadsheet (similar to the biggest loser) for $10
Affirmations can help you rewire your brain and lose your negative attitude. I know it sounds “woo-woo” and I thought that for years. I now use them, and any time I start to fail, I always notice I’m not doing my affirmations. I love the Think Up App (both iOs and Android). You can try it for free.
If you need a “to do” list, I love todoist as you can have your todo list everywhere (phone, computer, tablet) and you can use it in your Gmail. Want to a reminder to email this person next week? It’s one click.
If your resolutions include anything about Money, I love YNAB (You Need A Budget)
In a nutshell:
Make Your Resolutions Work by:
Write down your goals
Break a large goal into smaller achievable parts
Track your progress daily
Make it public (if that works for you)
Create routines that support your goals
I'm looking forward to 2021 and I'm currently fired up and ready to go.
Want more resolution tips? See https://www.logicalloss.com/smart-resolutions-1/
Become a Logical Loser
Accountability partners at www.logicallosers.com
230 Lbs (up 1 lb from the last episode)
After starting 75 hard, and completing 4 out of seven days I may have felt a bit dejected. This leads to some bad choices and heaven the weight gain. Meanwhile, I am starting to exercise more.
Today is the first day of the week, and while I liked the idea behind 75 Hard, it seemed a bit too aggressive for me (which is somewhat the point). As I pointed out previously, I recently went through a move and many other things and just put my health on the back burner.
In the end, what 75 Hard is about is pushing past that voice in your head that always finds excuses to allow you to make bad decisions (see above).
What I’ve done is I decided to make my own contest. If you’re on an iPhone you can use the streaks app (https://habitshareapp.com/ ). Habitshare is an app for both Android and Ios and it allows you to share your goals with an accountability partner. https://habitshareapp.com/
Here is another motivational tool https://www.stickk.com/
Stikk nickname is logicalloss if you need someone to referee or as a recipient.Become a Biggest Loser
Need some extra support? More content? Accountability Partner? Come be with people just like you who are going through the same challenges as you. Join the Logical Losers at www.logicallosers.com
Today I cover a few topics such as Net Carb, Using a Lumen, and What is 75 Tough?WEIGH IN
In my last episode I was 229, and after going up after Thanksgiving, I am back to 229 (so I'm the same). I am exercising more, and watching what I eat to I highly expect to be down next episode.Am I Burning Carbs or Fat
I've always viewed cards as kindling and fat is the "logs" of a fire. You need the kindling to start the fire, but to really stay warm you need to logs to catch fire. So you need both carbs and fat, but how do you know if you are burning carbs or fat?The Lumen Shows You What You're Burning
I've been using this, and it takes all of five minutes to breath into the device in the morning, and it lets you know how you're doing, and what to do to achieve your goal. It somewhat looks like you are vaping.
The device is scientifically proven to be accurate. It's not a toy, and previously this kind of test was only done at a medical facility and now you can do it at home. (right not there is a black Friday sale, and it rarely - if ever- goes on sale.
When you adjust your diet to start burning fat more efficiently, you know you're heading it the right direction.
For more information see www.logicalloss.com/lumen75 Tough - What Is it?
75 Tough is a challenge from Andy Frisella where for 75 days you are required to:Read 10 pagesFollow a dietAbstain from alcohol or cheat mealsDrink 1 gallon of water (128 ounces)Take a progress picturePerform two 45 minute workoutsOne workout must be outside.
You can also add your own personal items if you'd like.
The program is designed to build the mental toughness and self-confidence that you will need to live your best life.
When you sign up at www.75tough.com he will attempt to get your to buy his book for $20 (beware on Amazon people are trying to sell you counterfeit versions) and listen to his podcast (he is a bit of a "brah" for me. Then they want you to download his free app.
I can say that so far I have not spent any money (I am going to buy the book) and I'm not receiving a bunch of spam.
There is a voice in my head that laughs just thinking about doing this, but there is only way to know if you can do it. If you want to try go to www.75tough.comBecome a Logical Loser?
If you want more motivation, accountability and/or want to support the show become a Logical Loser for $5/month at www.logicallosers.com
This week, I'm ready to buckle down and get back on track. I found an article that has me wanting to mix in weight training.WEIGH IN
229.3 - I consider this my new starting weight.LIFTING WEIGHTS - HOW TO GET STARTED
According to an article on Yahoo, you can try doing full body exercises every other date. It's really important to give your body time to recuperate. You need to let your body repair itself. This time is when your muscles come back bigger.
According to that article, "Numerous scientific studies show that regular strength training can be a huge benefit to your health long-term by improving cognitive function, emotional and mental well-being, and mobility by reducing muscle loss as you grow older."
Keep in mind your muscles burn calories, and you naturally lose your muscle as you get older (yes, that does suck). The less muscles you have, the less calories you burn. The less calories you burn the more weight you may put on.HOW HARD DO YOU PUSH?
For muscle definition, choose a weight that has you fatigued by the end of six to 12 repetitions. In general you want to push yourself to the point where you can't do any more. As always contact your doctor and be safe (have a spotter if you're using a bench and doing bench presses). Your muscles get bigger when you push them to the point where you can't do it.
During the day off your body repairs your muscles, and actually comes back bigger.EVENTUALLY DO MORE
At some point the weight you are using will become easier, and that's when its time to increase one of the following:The number of sets, The number of Reps,Or you add more weight.
People who do weight training on a regular basis reap the benefits years later. You may not like it now, buy your future self will thank you.
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Today I'm interviewing Meghan from seemeghanshrink.com who lost 240 lbs in 17 months.My Weigh In
The days of fast food are over as I'm up 2 lbs. My three month project of moving into a house is 98% done, so expect to see this number go down in the next episode (which should be much more regular).See Meghan Shrink
What an amazing story! Here are some key points.
Meghan played football on the boys team.
She use to eat out all the time
Introduced to vegetables via seasoning
Had that accountability of a partner (see logicallosers.com )
Focused on the activates not the number on the scale
Set a small goal that she could accomplish on a daily basis.
She used a journal (I use penzu.com)
She rewrote those negative scripts in her head.
She use supplements to give her a boost.
Find out about her coaching, food ideas, instagram, and more at
www.seemeghanshrink.comBecome a Logical Loser
Looking for a group of people to help support you and cheer you on! Check out www.logicallosers.com You get bonus content, and you help support the show.