Weight Loss: A Statement of Intent
by David Fowler on January 29, 2009
in The Plan, Uncategorized
I went hard-line last week.
I deliberately set out to lose a significant amount of weight and I deprived myself in order to do it.
Picture: sylvar
I moved away for the ‘slowly building a lifestyle’ concept, just to see what it would be like to push the envelope. I’m glad I did, it paid big dividends.
The time was right for me to see how far I could go with some sustained effort and self-discipline – something that’s been sadly lacking from my performance for a few weeks now.
I love the concept of building a lifestyle. I recognise that it’s important to build some better habits in terms of exercise and diet, but recently I’ve felt there’s something in that idea that gives me a let out if I fail to make some progress each week.
I accept that losing weight is not a race, but nor is it something I want to prolong forever. I don’t want it to be some indefinite task hanging over my head – something that never quite gets achieved.
I want to reach my goal sooner rather than later and in 3 months time I don’t want to be writing I’ve only lost five pounds, but hey, at least I haven’t gained weight. It’ll be tedious to write about it and it’ll be tedious to be living that life.
I would much rather write about how good it feels to have dropped weight and enjoyed some exercise. I’d much rather read about it too!
Seeing Dave Wright do so well over the last two weeks has driven me to strive for the same results. I’ve been inspired by his achievements and it’s helped me believe that I can dig deep and do the same.
Like I said, it’s not a race, but the quicker I can get to where I want to be, the quicker I can start to work on the second part of my goal which is to learn to maintain my goal weight and thereafter work on increasing my muscle mass and strength. That’s where I want to spend most of my time and that’s what I want to build my lifestyle around. Dragging it out as I have, is like building a lifestyle based around weight loss. That’s not the lifestyle I want to be living.
Of course there will be times when I post that I’ve maintained my weight. It’s true that there are other factors at play with maintaining weight, including water retention, glycogen reserves and increased muscle mass, so I shouldn’t always see maintaining as a failure. But to be honest, most of the time, maintaining will be a result of my failure to do what’s necessary and endure the discomfort of making tough decisions.
It’s nice that I’m comforted when I’ve only maintained but it’s not really doing me any favours. At some levels it allows me to believe it’s OK, and it’s not OK. Living a weight loss lifestyle is purgatory and I want it to end.
In the coming weeks I’m aiming for a more modest 2lb loss, but I will err on the side of caution and steer closer to a 3lb loss than a 1lb loss.
If I consistently post 3lb losses then I can address that by eating a little more or exercising a little less. How good would that be?
A further statement of intent:
In four weeks time I will weigh 187 lbs
In eight weeks time I will weigh 179 lbs
In twelve weeks time I will weigh 173 lbs
Maintenance isn’t an option for me anymore!
Are you living a weight loss life style? Would you care to post a quick statement of intent in the comments?
Hi Dave,
I must admit I’m not a regular round here, but I get the idea that you would like to lose some weight, then build some muscle and tone up a bit? If so then maybe just measuring your weight isn’t the best way.
I prefer to measure my cardiovascular fitness (you can probably tell if this is increasing or not) and measure my body fat % using a fat caliper.
It’s quite possible you could be losing fat but also gaining muscle, which would keep you at the same weight near enough. A fat caliper is a much better way to assess your progress.
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David Fowler Reply:
January 29th, 2009 at 10:57 am
Hi Danny!!
I totally agree with you. Weight is not the best measure, it’s just a crude way of setting a target.
The last time I tried losing fat I did so while weight training. I was gaining weight while my body fat went down.
I’m not weight training this time around, so muscle gain is going to be less pronounced (if it happens at all – as I’m only doing body weight exercises). In fact I expect to lose some in the process.
My target is also fairly arbitrary. I might well find that 165 lbs or 180 lbs sees me somewhere near 10 to 12% body fat. I don’t really know until I get there.
The suggestion of the body fat callipers is a good one but they’re too damn fiddly to operate and I’d just end up smashing them to pieces.
I’m kidding of course. I may well invest in some further down the line.
Thanks for highlighting that there’s a distinction to be drawn between fat loss and weight loss.
And drop by more otten!
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Danny Cooper Reply:
January 29th, 2009 at 12:46 pm
At 165 lbs you may also find that the weight loss is down to muscle loss, which would leave you with a ’skinny fat’ look. Just out of interest what body weight exercises are you doing?
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David Fowler Reply:
January 29th, 2009 at 5:55 pm
Again, you’re spot on the money there. I’m certain that 165 wouldn’t suit me at all. I think 175 will be where I want to be, but I’m going for 173 to see what it’s like. Ideally I’d like to be about 180 with a modest amount of muscle – just so that I donlt look .skinny fat’.
That’s a good call BTW. I’m sure many people don’t anticipate this as a possible outcome so thanks for the reminder.
I fully expect to lose some muscle but I’ll have no problem putting it back on (he boasted). I’m trying to minimise the loss by doing BW exercises for the core muscles just to keep them active. Press Ups, Squats, Dips along with a few other variations are probably the key exercises for the moment.
Interesting. I’m going to have to think on your approach to see if it’s something that would work for me.
Avlor’s last blog post..Tuna thinks he can hide from my camera…
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David Fowler Reply:
January 29th, 2009 at 6:02 pm
I think it has some merit, if only to get some momentum going. It can’t do any harm, it’s not like I’m starving myself, I’m just being strict in observing my eating plan and exercise routine. Just like the other aspects of my life I want to change… I’m doing things to improve myself whether I feel like it or not.
I don’t suppose what I’m doing is for everyone, but I’m going to have a shot at it. If you do try it, let us know how you get on.
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I get you ‘out card’ idea. It’s a mind game we play with ourselves. Oh, no worries, I didn’t gain this week. Didn’t lose, but didn’t gain, so that’s okay. And I also like the idea of breaking the whole lifestyle change into chunks. I am going to have to ponder this. Hmmmm ….
Urban Panther’s last blog post..Can you age gracefully and have plastic surgery?
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David Fowler Reply:
January 30th, 2009 at 6:43 am
Panther
It’s making sense to me at the moment and I’m feeling the benefits on a daily basis. I’ve felt less fatigued throughout the day and I have more energy in the evening to run or do the B/W exercises (about two hours after a small dinner)
Let me know how your pondering goes.
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Good intentions and ideas…I am just holding my own right now…I will come back when the pain let’s go…thank you
Patricia’s last blog post..Me vs. Them
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David Fowler Reply:
January 30th, 2009 at 6:45 am
Patricia,
You’re in a tough place at the moment and part of that was what motivated me to give myself a kick up the backside. If I had to contend with the same sort of issues as you are I would have reason to plateaus, but I don’t. I’m lucky because I’m basically fit (in relative terms) and healthy. There have been times this week when I haven’t felt like running, but I’ve done it anyway, because ‘not feeling like it’ is a pretty lame excuse.
Stick with it Patricia. Where you take you mind, your body will follow!!
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*delurking because this is exactly how I’m doing it at the moment*
Four months ago I decided that I had gone too soft and started doing weightlifting, under the watchful eye of my boyfriend, thankfully, so I could get the technique right.
I gained muscle and lost fat quickly, without changing my diet too much, as it was relatively healthy to begin with. I only concentrated on getting more protein than before to help my muscles cope with the new demands. I went to the gym 3 times a week. And then, about a month ago, I hit a plateau and have been stuck there, not getting stronger and not losing weight. So I decided to do a “cut” as they call it – controlled intake of food and on the days when I don’t lift weights I walk about 3,5 km, as fast as possible, to burn more calories. I have an overall goal of losing 4 more kilos in two months, but have broken it into more manageable and measurable pieces by only looking two weeks and 1 kilo ahead at a time. It is important, I think, to have short-term goals, so there can be a feeling of success every once in a while. And also to know that this is not forever – it is a “cut” and once the goal is obtained I can switch over and start to build muscle again instead of just maintaining it as I do now. And it is working. Which is great. 
I wish you luck with your own goals!
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David Fowler Reply:
January 30th, 2009 at 6:46 am
Hi Marie!
Thanks for Delurking, it’s great to have you with us.
What you say rings so true. I had some great results doing exactly what you did a couple of years ago – and like you I hit a plateau. I’ve read so often that it’s important to change things up and never let your body settle into a routine, so the changes you’re making will probably kit start your progress again.
I can’t get to the gym so I can only really concentrate of reducing muscle loss whilst cutting, so that I don’t get to look ‘Skinny Fat’ as Danny correctly identified out further up the comments.
It’s probably no bad thing anyway. Devoting most of my energies and focus to cutting will, I hope, bring better results. Your thoughts on short term goals are great and until recently the idea had slipped my mind.
Thanks Marie and good luck.
Dave
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@Dave – pondering is almost complete. I will write about it in next week’s Wednesday Weigh-in, and link back to this post.
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