Category Archives: Slow Carb Diet

A Step Past Hard

What if you went a step past hard in everything?

Your morning run. You say one mile will be hard. Go one mile and one step.

Your work. You have a long list to do. It looks hard. Do the list and one more thing.

Eating Right. You believe it is hard to avoid the ice cream. So avoid the ice cream and eat some broccoli.

Each of these are examples of a step past hard. If you go an extra step everyday on your run then pretty soon you will be going two miles.

If you avoid ice cream long enough and eat enough broccoli then you will be healthy. Well, healthier than you were before.

My point is, anything worth doing is on the other side of hard.

So step past hard every day and you will see some amazing things happen in your life.

I once thought about writing a book called A Step Past Hard. Two hundred pages of how to step past hard. But, in all honesty, that would be a waste of trees. You have everything here you need to reach your next goal.

  1. Define what hard is in respect to that goal.
  2. Go one step past hard.
  3. Repeat Every Day
  4. Reach the goal and then set the next one.

Have a great day as you step through hard.

20 Pounds in 30 Days: An Experiment (Round 2)

If at first you don’t succeed, try, try again.

So way back in December of last year I wrote this post, 20 Pounds in 30 Days: An Experiment. This post details a plan to do just what the title says, lose 20 pounds. Well lets just say I failed. I didn’t just fail but I failed miserably. I have actually gained about 5 pounds since I wrote this post (And it ain’t muscle)

I did good for a week but then everything went south. I blame all the Christmas goodies but it is more likely due to my lack of discipline when in the same building as said goodies. There are other things to blame but the fact is i failed and i learned and now I am starting over. “What did you learn?” you ask. I learned not to begin a plan like this between Thanksgiving and Christmas.

Thankfully, I have the option to begin again and I am going to do just that. My health affects so much in a negative way. i want to be healthy for health sake but also for my mind to function better, my relationships to function better, and to be able to participate in sports.

Why the focus on 30 days? I feel like I can only focus on one thing in life for about that long. So if I can lose the 20 pounds and the gain back 5-8 in the week or two after I will be in good shape. It sounds silly I know but I just know myself and I know that I operate in cycles of focus. I believe this plan will play on the strengths of this changing focus.

Maybe you will join me and maybe you won’t but I will post weekly updates to hold myself accountable. If you don’t see an update next Tuesday morning then call me out. Ask for my results. This will help me work hard and be ready to give an account.

Have a great day!

(8 lbs Down) 20 Pounds in 30 Days – An Experiment [WEEK 1 REPORT]

Here it is, one week into my personal challenge to lose 20 lbs in 30 days and I am progressing well. I have already dropped 8 lbs. I have been relentless in following all of the steps that I laid out in last weeks post, found here.

The most difficult part of the process for me has been the shift from my body being a sugar burner to a fat burner. That shift took a few days and I had a pretty sever headache for those two days. Once I made it past those I have felt great.

Three positives:

  1. The cold showers make me smile early in the morning. I have become used to them and they are no longer a shock to me.
  2. The food is great. I have been able to add seasonings and flavor to the food and it has enabled me to be consistent and keep up the eating plan.
  3. I notice a huge difference already in my push-up stamina. I am able to do 30-35 per set now. When I started it was just at the 20 range most of the time.

Three Negatives:

  1. The headaches I described above were pretty tough. I knew it was only my body shifting to being a fat burner so the pain was worth it for a few days.
  2. During the first several days as I changed my food intake and also increased my water intake I had to make frequent trips to the restroom. My body was getting rid of excess water weight and that “kept me busy” so to speak.
  3. It is hard to get off the sugar. I have become accustomed to consuming a lot of sugar during the day and that was tough to get rid of the cravings. But I can say that I am beyond the cravings after one week.

I will report back in a few days with an update on my measurements and other data.

Completely honest. This has been easy to follow. If you are looking to make a change in your body composition then you should consider trying out the five rules of the slow carb diet. It will make a difference. I promise!

 

 

What’s The Big Deal With Cold Showers? And Day 1 Progress

Today I would like to do a short overview of the importance of taking cold showers or baths in the plan I am following. There is some evidence that cold showers help to increase the bodies ability to metabolize calories. In other words, its a good way to burn fat.

A Short Scientific Introduction:

The story starts with a man by the name of Ray Cronise, a NASA scientist for 15 years. One evening he was watching a television show covering Olympic swimmer Michael Phelps. The story reported that Phelps consumed 12,000 calories per day and yet maintained his swimmers physique. Cronise knew immediately that the numbers did not add up.

Even with a healthy metabolism and swimming practice for 3-5 hours a day Phelps should have been a huge blob based on his calorie consumption. Cronise started to ask questions. Was Phelps misinforming the media about the number of calories he consumed? Was he some how able to burn calories like no one else on earth?

Cronise did some calculations. He knew a competitive swimmer burns about 860 calories per hour at competitive swim rates. So in order to burn off the additional 9000 calories per day Phelps would have to sustain more than 10 hours of continuous swimming everyday. Cronise knew that this was not possible. Not even for Michael Phelps.

To save you some time with the middle part of the story, Cronise eventually came to the conclusion that when figuring calorie consumption for Michael Phelps he had to also include the thermal load of the water. What does that mean? It means that as Phelps was in the water for swim practice his body had to work to offset the cooling affect the water had on his body. His body had to heat itself up, and that burned calories.

That is the basic summary of how cold showering became a big deal in health and fitness circles. From there Cronise went to work with self experimentation by enduring cold weather and cold water. During the six weeks following his discovery he lost 28 pounds.

Research has now shown that cold therapy fires up brown adipose fat (BAT). BAT, unlike white fat, which merely stores calories, burns them to produce heat. When your body gets cold, this metabolically active tissue kicks into gear to warm you up. This is all very interesting to me but it may not be to you. If you want to get a lot more in detail you can check out this article that Wired magazine did back in 2013. This article goes into greater depth with the science behind the cold.

Crazy Enough to Try:

I don’t want to bore you with any more scientific information. I have done o lot of reading and research on this topic and based on that I think it is worth giving it a shot. (It can’t hurt, right?!?!) So that is why I have included it in this plan. The evidence suggests that cold showering and ice baths can increase metabolism anywhere from 8 to 80 percent (a broad range I know). But the point here is that it does increase metabolism.

Based simply on that I am willing to give it a try. So cold showers here I come. You should join me.

My goal is to build up to 10 minute cold showers over the next 30 days. ( I outline the plan here) Beginning with 3 minutes and adding incrementally until I reach the 10 minutes. By the way 10 minutes is an arbitrary goal I have set for myself. I have not found any research that suggests an ideal length of time to submit to cold therapy.

Beginning Measurements:

Yesterday I began 20 Pounds in 30 Days – An Experiment to see if I could drop 20 pounds by the new year. Click the link above to see the outline of the plan. Here are my beginning numbers and the first day results.

Beginning weight: 240 pounds

Beginning Waist: 39 inches

Beginning Belly: 42 inches

Right Arm Measurement: 15 inches (Mid bicep)

Left Arm Measurement: 14 1/2 inches

Right Thigh Measurement: 22 inches (mid thigh)

Left Thigh Measurement: 23 inches

Beginning Chest Measurement: 43 inches

I am measuring weight and body measurement to indicate overall results. I believe on this plan I will lose fat and gain muscle and weight alone will not be a good indicator of the overall results.

Day 1 Progress:

I followed the eating plan completely.

On the workout part lets just say I failed to plan so I planned to fail. I did great with the push-ups and the squats. But the pull-ups are another story. I don’t have a good pull-up bar at the house. So you see, I failed to plan. I will fix that today and get back at it.

I would love to hear your feedback. Leave a comment below with your initial reaction to the thought of taking a cold shower or bath. Or, if you have already tried it let me know what it was like.

Have a great day!

 

20 Pounds in 30 Days – An Experiment

Today is December 2, 2015. I have decided to get a jump start on the new year by getting in shape before January 1, 2016. There are several reasons I am doing this:

  1. I want to get back into shape like I was several years ago.Back then I had lowered my weight to about 223 lbs and was in good health over all. I have since gained weight and now weigh in at 235 lbs. My goal is to get to 215 lbs by January 1, 2016.
  2. By starting now I can get a jump start on the new year. No waiting around to start something on January 1 only to end it on January 18. I will get a running start into the new year and into a new body.
  3. As I get older I have begun to realize the importance of maintaining a healthy body. I can see where poor eating and exercise habits have hindered my life in areas like playing with my kids, being active in the community, and in my emotional and psychological health as well.

I know it sounds extreme to set a goal of losing 20 lbs in 30 days (especially over Christmas) but it is totally possible. In fact the rest of the story is that at the beginning of this past summer I weighed in at 250 lbs. I used the Slow Carb Diet to drop 15 lbs in the months of July and August. I have been able to maintain the 235 weight but want to get at it again and get down to 215.

The Eating Plan:

Here is the eating plan for reaching this goal. I am going to follow the Slow Carb Diet as outlined by Tim Ferriss. Here are some testimonials and instructions for the diet. 

This is the eating plan I am going to follow:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.
Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.
Rule #3: Don’t drink calories.
Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.) Avocado and tomatoes are excepted.
Rule #5: Take one day off per week and go nuts. I choose Saturday.

A typical meal plan for the day might look like this:

Breakfast: 8 ounces of egg whites; black beans (canned and unsalted); and steamed cauliflower.
Lunch: ½ pound of chicken; black beans (canned and unsalted); and steamed cauliflower.
Dinner: Re-fried beans (canned); and steamed cauliflower.

That is it. I am going to follow these five rules for 30 days and see what happens. I’ve already lost 15 lbs by doing this so I know it won’t be too hard to lose another 15-20 lbs.

Along the way I will share a few additional insights to the eating plan. There are some special things to do during the free days to minimize the impact of a free eating day on the overall results.

The Exercise Plan:

For the exercise I am going to take the 20 Mile March approach. The 20 Mile March approach was first outlined by Jim Collins and Morten T. Hansen in their book Great by Choice: Uncertainty, Chaos, and Luck–Why Some Thrive Despite Them All
The summary of the 20 Mile March is that consistent action leads to greater accomplishments. Here is a good explanation of the 20 Mile March. So I will consistently perform the following 4 exercises to see the greatest benefit.

 

Here is my plan for consistent exercise for the 30 day challenge.

  1. Perform 100 push-ups on each weekday. I will leave the weekends for muscle recovery.
  2. Perform 100 pull-ups on each weekday.
  3. Perform 100 body weight squats on each weekday.
  4. Jog for 20 minutes on the treadmill Monday, Wednesday, and Friday.

That is it. That is the extent of my exercise plan for the 30 days. I can already do the 100 push-ups but will struggle with the pull-ups.

One Extra Part of the Plan:

One additional part of the plan will be to take cold showers and/or baths every day. I will start with 3 minute cold showers and build up to 10 minute cold showers over the 30 days. Here is one article that explains the benefits of a cold shower. You can search other articles that go more in depth on the advantages of cold showers.  Here is a step by step process for adapting to cold showers.

I am starting this plan today. It really is more of an experiment to see if I can maintain the discipline to follow through and eat the same meals everyday.

In a few days I will post my starting weight and measurements. I MAY also post a before picture.

I am going to blog through this plan for accountability and for information collection. Maybe my experimentation in this area will inspire you to become disciplined and get in shape.

Will You Join Me?

If you want to join me in this 30 day challenge send me an email. contact@sameshirtesterday.com.  Accountability is key and will help us achieve our goals.