Well, maybe not at Crossfit, but I just handed in my last research paper for my last class for my MBA program. Assuming it's a semi-coherent read, I should graduate. I started almost 3 years ago and I remember the first class and thinking I made a big mistake because it was going to take so long to finish. Instead, it seemed to go by rather quickly. I think it relates a bit to working out and getting fit. You basically just need to show up and do what you need to do for that day. You need to break down larger goals. "Getting my MBA" is a big goal and doesn't allow for much focus. But breaking it down into "Read one text book chapter per weekday night" or "complete one review question every other night" or "find 4 usable source articles this week" are short-term goals that help get you through the day, week, month, class, and ultimately the entire program. Same thing goes for fitness. You can't start out 100 pounds overweight, barely able to do one bodyweight squat and start focusing on goals to lose 100 pounds and squat 200 pounds. It's too much, you must to break it into chunks. You should start out with a small, easily achievable goal that requires only a bit of work and effort. There is momentum in setting and accomplishing goals. Success builds on itself. I mentioned here before that last July (see far left photo above) I basically gave up ever being fit again because I just couldn't bring myself to eat right and increase my intensity at the gym. I was zombie walking through your standard 3x10 weightlifting routine and hating it. I was 35 pounds overweight and it just seemed like it would take forever to get fit so why bother? I decided to give it one last try and made a simple goal of tracking everything I ate for 2 weeks. If after two weeks, I didn't like it and didn't make any progress, then I promised myself I could eat 3 pizzas a day and buy a kegerator. Instead I lost about 10 pounds those first two weeks and the success kept rolling. Today I'm more fit than I ever was before, plus I'm smarter because we all know that degrees directly correlate with increased intelligence. ;)
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- Splint Chesthair
- Having tried many different exercise programs, I've created an ever-changing routing incorporating Crossfit, Simplefit, and Stronglifts 5x5 along with some custom favorite workouts.
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7 comments:
Great blog!
Question(s) for you about the before and after pictures.
1) What was your starting weight and Body fat % and what was your ending weight and body fat % ...
2) how long did it take...
the most profound change is from picture #4 to #5
3)how far into it was the 4th and 5th pic?
I want to be like that!!!!
I started at about 212 pounds and measured around 28% bodyfat. I got down to about 173 and about 15% bodyfat, give or take. I'm a bit heavier now due to added muscle, around 180.
The first pic was taken mid July 2007. The 4th pic is mid-September 2007 and the 5th pic was beginning of October 2007. It really didn't take that long honestly. I logged everything I ate and cut out sugar and processed foods. I also upped the intensity in my workout routine.
Splint, I know I never said it but those pictures really are amazing. It really tells your CrossFit story without words. I hope you can inspire others to get fit. Although, seriously Splint, the kegerator would still be a good investment. ;) On another note, many kudos and congratulations to you for getting your degree. That truly speaks of your hard work ethic. I know that wasn't easy for you! Congratulations!!!!
Thanks...thats exactly where i am ....212lb at 26% BF and i would love to get to picture #5 level even
(something like 178 about 17% BF)
(i would lose 34 lbs and 9-10% BF)
trying to figure out a good starting goal...ya know managable chuncks...any advise / recomendations?
really appreciate it!
Well, I'm not really sure what you like to do or the quality of your current diet. That has a lot to do with how to start. For me, I thought I knew how to eat right and I thought I knew how to workout but I was also always interested in zone dieting and keeping a food journal and getting away from the gym with bodyweight exercises and high intensity. That led me to a goal of logging everything I ate for two weeks and doing nothing but bodyweight exercises for two weeks along with that. I'd then judge how I feel and decide whether to continue or not. I liked both and continued with them for another month or so before trying other things out. I don't log my food anymore but I do still perform a lot of bodyweight exercises with high intensity.
So what do you like to do? What are you interested in in? Do you want to run 5k? Run a marathon? Are you interested in weight lifting? Crossfitting? Climbing? Biking?Swimming? Any particular methods of eating you found interesting but never tried? Now's the time to experiment.
Free Food Logging:
The Daily Plate: www.thedailyplate.com
Fitday: www.fitday.com
Verble, I agree with Splint. A lot of what happens to you, depends on what you are doing now. Much like Splint, I didn't think my diet was terrible, and I lead a pretty active life. I don't sit a lot, I work on the weekends etc. But once I kicked in with the Zone, I've dropped 16 lbs. It's amazing how different I feel. The one thing I would recommend though is separating into small goals and long term goals. Overall, Splint's right. What are your goals? Are you trying to run a marathon? If so, you can't start with 26 miles. You need to work up to it. Set a small goal of 1. Then 2. Do you want to bike 50 miles? Same idea. You have to work up. Breaking down weight loss and fitness goals into chunks is a good idea. Once you hit that first goal, then you can see success and it will encourage you to continue to work hard. Guaranteed when you step on the scale and see 5 lbs gone, you'll start driving to add another 5. Break things down into doable parts, but keep in your mind a long term goal. Remember that it won't be easy, and remember that everyone falls off the wagon from time to time. It's the getting back on that's important. Good luck! :)
Congrats on the MBA!
Do you have comps?
When I finished my Math M.S. I had to go before a panel of Math PhDs and answer questions, work problems, discuss proofs. It was grueling and I don't remember any of it!
Way to aim high and shoot low.
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