522 PABL – Success With Stepping It Up

by Cliff Ravenscraft on October 8, 2012

in Our Blog, Pursuing A Balanced Life

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Where Have I Been?
It has been nearly a month since my last episode of Pursuing A Balanced Life. However, the reason for this is actually great news for my own pursuit of a more balanced and healthy lifestyle.

In this episode, I spent some time giving an update on where I am in my journey as it relates to my fitness goals. Those who are regular listeners to this Pursuing A Balanced Life podcast know that I carry a card in my pocket that says “I will weigh less than 200lbs before the end of 2012.”

I wrote that statement on the card on August 24th of this year. At the time I weighed 254.8lbs. Today is October 8th, 2012 which is just slightly over six weeks later. T his morning on I got on the scale and weighed in at 243.3lbs.

That means that I’ve lost 11.5 pounds in six weeks! That’s an average of about 2 pounds per week.

Here’s the deal. There are only 12 weeks left in the year. If I continue with losing an average of 2 pounds per week, I would only lose 24lbs between now and the end of this year. I’ve decided that I need to step it up so that I lose 3.6 pounds per week to meet my goal.

I believe I can do it if I bump my average daily step count to 13,000 steps per day and continue to maintain a healthy watch on my calorie consumption. This would require the dedication and discipline of walking an equivalent of two hours per day at 2.5 to 3.5 MPH.

 
My Workout Room
Speaking of walking. This episode of Pursuing A Balanced Life was recorded while I was walking on the treadmill in my new workout room. In the episode, I describe my motivation for setting up my workout room and I describe what I’ve done to make this a space that I actually enjoy going to for these daily workouts.

Here’s an image that I posted on Facebook last week, showing me doing a weekly conference call for a Book Club that I’m a part of on Friday mornings from my treadmill. Click on the image below to see a larger version of the image.

Friendly FitBit Competition
In my last episode, I shared my thoughts on the FitBit device and just how much of a motivator it is for me to stay physically active. Well, my friends, I’ve kicked the motivation up a few notches by connected with a few of my friends who, like me, typically would spend most of their days sitting in front of a computer.

In the image above, you see my personal FitBit Step count Leaderboard. In full transparency, I’ve chosen an image from earlier in the week when I was clearly in the lead. However, these friends have certainly stepped it up and are giving me some significant competition. I’ve been posting semi-regular updates on my Facebook Profile from time to time.

 
Other Topics Covered
There were a few other topics that I covered in this episode of Pursuing A Balanced Life. If you want to hear what I shared about the following topics, please have a listen to the episode.

– The one potential road block to my weight goal.
– My thoughts on my new iPhone 5.
– Not pursuing a commercial space.
– Freeing up my Mondays.
– Wrapping up NMX planning.
– Booked travel for my trip to Georgia.

Nominate Our Shows For The 8th Annual Podcast Awards
If you have not already done so, and you are reading this before the end of the day on October 15th, 2012, please consider going to http://gspn.tv/2012awards to learn how you can nominate our shows.

The awards ceremony will be held at New Media Expo in January and I’m believe that I’m going to engage a large portion of the gspn.tv community to vote for our shows during the 15 days of voting. The first step is to get nominated. If you are willing to help please go to http://gspn.tv/2012awards now and nominate our shows.

 
Thoughts On The Audio Quality of This Episode
As many of you know, I typically record Pursuing A Balanced Life while walking outside. However, with the colder weather upon us, I’m wondering what your thoughts are about me recording more episodes from my workout room while on the treadmill. Please let me know your thoughts in the comments section below.

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12 comments
John Bukenas
John Bukenas

Cliff,

 

I enjoyed this episode and I agree with Lourdes the treadmill, music background noise is not an issue.  Listeners to PABL know the deal, you are doing this on the move and not in a controlled environment. I was listening to you while I was on an exercise bike.

 

There are just a few things I would like you to consider.  

 

Setting weight loss goals are important, but what I'm learning it's more about working your plan and not about a weight loss / time result.

 

As you were going over the math to be at or under 200 pounds by 2013 there is a variable I didn't see you consider.  It's that your BMR will drop as you lose weight and it will be hard to maintain the same daily caloric deficiency.

 

Your BMR, (Basil Metabolic Rate) is the calories your body burns to maintain daily functions.  It is calculated by gender, age, height and weight.  As your weight goes down so will your BMR.

 

Here is a link to a BMR calculator.    http://www.livestrong.com/article/534099-the-best-fat-burning-treadmill-routine/

 

As you get closer to your goal, it will be harder to maintain a 2 pound a week weight loss, plus with all that walking you, my friend, you are building muscle, which will help with burning calories, but will not show up on the scale as weight loss.  adding 1/2 pound of muscle and reducing a half pound will cancel any scale movement. It will be producing the results you desire, but you won't see it on the scale.  

 

I know you guys have this "Step War" competition going but you might want to take a look at this article.  With just a few changes you could get more fat burning bang for your buck.

 

http://www.livestrong.com/article/534099-the-best-fat-burning-treadmill-routine/

 

You're doing a great job, Keep it up!

erictimmer
erictimmer

1. No issues with the noise either.  

 

2. About your chest/rib pain.  Maybe it`s your body weight and the mattress you are sleeping on. I know I was having weird pains due to an old mattress. After replacing.....no more pain!  Just a thought. 

LourdesWelhaven
LourdesWelhaven

I have no issues with the treadmill noise...actually it helps me keep pace with you when I'm walking and listening...sol it's fun!  Congrats on the weightloss!

crunchycoach
crunchycoach

1. I don't mind the treadmill noise a bit. And I'm guessing I speak for a lot of other listeners.

 

2. About Siri: I thought you were going to say "she's everything I wanted in a woman", LOL. 

 

3. Disagree RE whey protein, unless Jay Robb or other brand made from actual milk. Isolates are unhealthy.

 

4. I just got on DH's case yesterday b/c he is only eating about 1400 calories/day. Restricting calories (not necessarily restricting times of day that you eat; that is highly individual) tells your body, "We don't have enough food to eat. Please slow down your metabolism and burn fat more slowly." Some people overeat on purpose every day and lose a lot of weight; others restrict calories some days and eat liberally on others (say, once or twice a week). Both strategies help keep your metabolism up. You might consider that when you eat at Chipotles, eating whatever you want, and letting those be the "high calorie" days. Food for thought, LOL.

 

5. Congrats on weight loss!

 

6. Encouragement RE pain: I have had a couple of different injuries that took around a yr to heal. Could be your pulled/tore something really minor that doesn't feel minor. I'm guessing if you keep up with a regular exercise routine, that area will eventually adapt and be able to heal itself. Hope you figure it out, though - I know it really sucks to have something wrong in your body and not be able to pinpoint it.

Christopher Battles
Christopher Battles

That is fantastic.  Glad to hear of the success and setting it up in such a way that you can do this in all seasons.

You and others have encouraged me in intentional getting out to exercise.

Gracias sir.

 

K, bye 

Michael Stelzner
Michael Stelzner

Cliff,

 

Congrats on your weight loss!   I am loving the FitBit competition and am gonna keep the list of folks I am friends with small so it means more to me (kinda like a clean Twitter list).

 

Also, some advice that I received that may be very helpful to you.  It is more important to have a small meal every few hours than to force yourself into a 3 low calorie meals.

 

If your body is trained that it is not being starved but that you are are always going to be feeding it, it will let more weight off because it won't think it needs to store it for emergency purposes.  So actually eating a high protein bar between breakfast and lunch and between lunch and dinner will help you lose weight.  It's about the built in systems in the body more than simply calorie reduction.  Plus with your increase in activity your body normally will demand more calories.

 

So try eating a 300 calories protein bar (I use bars from Costco called Zone bars and they have 20 grams of protein).

 

Also, you may want to look into Whey Protein Isolate shakes which are pretty much high protein drinks.  The idea is you consume it during a workout and it helps you build muscle.  Happy to chat more with you privately about this.  The goal is to have a sustainable long term plan.

 

Mike

Cliff Ravenscraft
Cliff Ravenscraft moderator

 @John Bukenas Let me apologize for the delay in responding, I didn't get any email notifications of comments from October 14th through November 23rd.  I've since fixed the issue.

 

Thanks for the valuable feedback John!!!!

Cliff Ravenscraft
Cliff Ravenscraft moderator

 @erictimmer Let me apologize for the delay in responding, I didn't get any email notifications of comments from October 14th through November 23rd.  I've since fixed the issue.

 

Thanks for the feedback on the noise.  I have an amazing Temporpedic mattress. I am almost certain that isn't it.  Though my weight and all the pulling on the front end of my body could be a part of the issue. :)

Cliff Ravenscraft
Cliff Ravenscraft moderator

 @LourdesWelhaven Let me apologize for the delay in responding, I didn't get any email notifications of comments from October 14th through November 23rd.  I've since fixed the issue.

 

Thanks for the feedback!

Cliff Ravenscraft
Cliff Ravenscraft moderator

 @crunchycoach  Thanks for the feedback. I'll try to do an PABL update later this week on the pain.  It's good news.   

Cliff Ravenscraft
Cliff Ravenscraft moderator

 @Michael Stelzner Thanks Michael.  I have been enjoying some great Protein Bars called "ProMax" that are also 20g of protein.  Oddly enough, they are exactly 300 calories.

 

I have a hard time with the idea of "drinking my calories."  But I do often have a protein bar just after a good workout to give my body that fuel to build muscle.  I'm told that if I do this within 20 minutes of the workout, it is still very effective in doing so.

 

Things are going great with this so far.  If I hit a plateau, I will reach out for some insight.

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