weight loss

Government Approved!

It’s official! I know because the government says so. I’m no longer overweight! Who knew that the government had official standards for “normal”, “overweight”, and “obese”? Before I started this process, I didn’t. I guess I should have assumed they paid someone to figure that out. While the numbers are somewhat arbitrary (is 154 “normal” and 155 “overweight” for me?), they are at least a good standard to work towards and now exceed, and all that with pretty much 2 months of straight travel and Thanksgiving thrown in for good measure.

While getting below this threshold was one of my goals, my actual goal is to get “solidly” below it, so that I don’t have to worry about those day-to-day spikes or bad weeks of no exercise and eating out. So, there’s still a few more pounds to go, but I’m almost there. I’m not sure exactly how many, but not to many more. This is my final weight-based goal. For those of you who may be wondering, I’m still running about two weeks ahead of schedule on the charts I created way back in mid-May. I’m also down to size 31 pants (from 36/37 at peak). It’s hard to believe that my 32’s are getting too big already. I haven’t been a 31 since college. I had forgotten how hard is to find 31’s. I think I’m going to have to lose enough weight to get down to a 30, just so I can find clothes! 😉

I’m now with a new trainer who is helping me switch from machines to free weights and has set new goals that switch from weight to body fat as the measure. In the end, that was my real goal anyway, but there was so much weight and it’s so much easier to measure that we went with that first. So, all new equipment in an almost new gym with a new trainer and new goals. Once everything settles in the next few weeks, I’ll do a new post with the new goals and maybe a new picture or two.

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Before & “After”

OK, I’m not done losing weight yet, but I could resist posting this pic. The pic on the left is of me January 27, 2008. The pic on the right is me this past Sunday, October 12, 2008. The composition of the two images was nearly identical so it made comparison a lot easier than other photos.

Hopefully, I can get one more on February 22 for a final comparison. (In case you’re wondering about the dates, these are all from the opening receptions for our larger events. Pictures from the January event were what put me over the edge on losing weight. I wanted to look and feel better for the next 2 events).

Visualization Important to Weight Loss

How the Visual Developed

When I decided to really loose weight and exercise, I decided that I also needed to document it, mostly because I knew I would forget and having a record would help me see how I was doing. So, after my first time with my trainer, I sat down with my exercise plan and my goals, and put it into Excel. My first iteration was pretty simple. I knew I wanted to lose 25 pounds by the upcoming VizThink conference in Berlin. That worked out to 1.2 pounds per week. I charted that as my goal (the red line on the graph below). Then every time I do strength training (usually 2-3x per week) and some times I do cardio training (the other 2-3x per week) I weigh myself and record the actual values (which became the green line on the graph below).

What I quickly found is that I wanted to know more and more information, so the chart began to grow and adapt. First, I wanted to know when I was going to no longer be considered obese, by the government standards. So, I divided the graph into a red section (for obese) and yellow section (for overweight). While that wasn’t a major goal, the graph made it very easy to see when I passed it and it certainly was something to celebrate.

Originally, the graph ended at October 14th. So my first goal, was at the right side of the graph. Once I saw that I was making progress towards my goal and was actually sticking with the exercise and food plan (a topic for another post), I knew I needed to set the next goal. It was a hard choice, but I finally landed on a weight comfortable inside the “normal weight” category. So, a new section (shown as green on the graph) was added to show where “normal weight” began which for me is 154.5 pounds.

I still didn’t expand the time range on the graph at that time. I wanted to make sure I stayed focused on the first goal before looking beyond. I still hadn’t decided (and really still haven’t) if my second goal of being comfortably inside the “normal weight” category is really my final goal or if I needed a third goal. So I began some research into the “ideal” weight. It turns out there’s quite a few research studies that say people are the healthiest at a Body Mass Index of 22. That translates to a pretty low weight for me about 137.5 pounds. That would put me at the weight I was when I entered my undergraduate program. It’s now represented by the dark green line on the graph. I still haven’t decided on what to do next, but at least I can see my progress towards it.

Once I got close to the first goal, I decided to go ahead and extend the graph out through the end of the year. However, that removed my artificial representation of the right side of the graph as my goal. So, triangles were added to the timeline to represent the goals. The 2 red triangles show the first two goals and when I want to achieve them. The (currently one) green triangle makes it easier to read when I reached my first goal (a little less than three weeks ahead of goal).

The Importance of the Visual

I love numbers and have lots of spreadsheets that almost always include lots of charts. This one though became of special importance. I have become nearly obsessed with it. It’s actually fun to see the progress in the chart. Sure, I can see the numbers get lower in the tables and I consciously know the amount of weight I’ve lost, but to see it change (almost) interactively is huge motivation especially as the lines inch ever closer to the major sections and the goals. It becomes a handy tool to forecast actual vs. plan. Adding a quick trend line makes it even easier to see.

I also want to point out that the graph also shows that it hasn’t always been a straight shot. I’ve lost both a little and a lot of ground many times. The back stepping was often due to scheduling conflict where I wasn’t able to stay on my workout or eating plan due to schedule conflicts with work, family, and friends. In fact, it usually turns out that the days I can’t work out area also almost always tied to days with opportunities for over eating. Not the best combination of situations. Weight swings of 1/2 pound to a couple pounds naturally led to moments of questioning. Have I reached my limit? Am I hitting a plateau? Can I really keep this up? As time progressed though, the visual became proof of the possibilities. I had lost some ground before and been able to recover. This time would likely be the same. It became a source of comfort, in a way.

One More Important Visual

One more visual has kept me motivated. While I did decide to lose weight as a New Year’s resolution, it wasn’t really until after the VizThink event in San Francisco this past January, that I really got my motivation. Our conference photographer, Andrew Campbell, captured quite a few photos of me on stage and throughout the conference. The one of the top below was particularly unflattering (not due to his work) showing me flowing over my 36″ khakis. His photo helped push me over the edge to finally get going for real. This past week my friend and colleague, Christine Martell, took the picture of me (shown on the bottom) doing my all day workshop for the Brandon-Hall conference in my new 32″ khakis.

While I’m not where I want to be yet, the visuals tell the story better than all the words on this page. Progress is happening, and the visual is helping me get there a little each week.

The Role of the Trainer

When I started working out, I just went to the gym without much of a plan, and certainly no knowledge. I knew I needed to do cardiovascular work and I was comfortable with the bicycle, so I started there. Problem was that it wasn’t working. Because I wasn’t seeing results, it was hard to stay motivated.

When the new gym opened up, I suplurged for 3, 1-hour sessions with a personal trainer. It was half off the regular rate, and I knew I needed help, so I figured it couldn’t hurt. The first session was split between a pretty embarassing set of measurements, a tour around the gym showing the right ways to use some key equipment, and setting a baseline fitness level. All of that was fed into the computer which spit out a report showing how completely out of shape I was. I didn’t really need the report to know that, but it certainly showed the opportunity for improvement.

During the second & third sessions, we focused mostly other equipment, techniques and setting up a workout routine. At the end of the 3rd sessions, I knew I would need more help and continued motivation, so I dug deep and really splurged for more 12 sessions. To help that last as long as possible, we set it up to meet every other week. We’ve got a little more than 2 months left to go in this round.

[Image by Nigel Holmes]

In these days with tons of information available on the Internet including some great images, videos, instructions, and materials, you might wonder why a personal trainer might even be necessary. There’s even a ton of great software for the iPhone including one that shows videos of the exercises along with tracking your progress. For me, having the trainer brings a lot of benefits:

  • Training – Maybe this one is obvious, but she teaches me how to do the exercises correctly in order achieve the most benefit. No matter how much I read, how many pictures I see, or how many videos I watch, some of these exercises are pretty complex. Often, subtle differents in position can dramatically increase the effort required and the benefits gained. By first demonstrating the proper technique and then critiquing my performance, I’m sure that I’m getting the most benefit.
  • Motivation – She’s great a keeping me motivated durng a workout. In fact, my workouts with her are often 20-25 minutes longer than my individual workouts. Somehow she can push me farther than I can push my self. But the motivation extends even into my personal workouts. I keep working out because I know I want to show progress when we meet. The regular meetings keep me from sloughing off.
  • Customization – She knows the goals I’m working towards and suggests new ideas that will help me reach my goals more quickly. If there’s a particular exercise that I don’t like, she’s able to come up with a few alternatives that work the same muscles, but are more to my liking.
  • Sees the Big Picture – Getting started in the gym was pretty intimidating. There are lots of details that were just too overwhelming when getting started. My trainer knows what the end goal is and knows how to get me there. As I’m ready for more, she provides the guideance I need and keeps me going in the right diretion. While I know the end goal too, I don’t have the ability to see the entire path of how to get there. There are plenty of ways to veer off the path or plateau. By using a guide, I can be sure to continue making progress without having to be an expert first.

Come to think of it, these are the same characteristics of a good teacher…

  • Provides just the right activities through simulation and practice
  • Knows how to keep the student engaged, learning, and moving forward
  • Customizes the learning for the student and provides it at just the right time for them
  • Knows the overall goal and guides the student in that direction

Even in the gym, classroom training isn’t what’s effective. The best learning still comes from learning-by-doing and performane support!

So What’s the Next Goal?

Well, losing 25 pounds was never my ultimate goal. I actually still don’t know what final weight I’m shooting for because my real goal is how I look (partially related to waist size) and weight is just a proxy. However, I don’t remember how much I weighed at various waist sizes so, it’s somewhat a guess. I know I do want to get well-enough below the government’s overweight category (get out of the yellow and into the green) which for me is right about 154 pounds. So at my current 163, I’ve got about 9 pounds to loose. If I’m able to keep my current rate (which is questionable due to lots of travel and the possibility of plateauing) that could be in about 6-8 weeks. However, that just get’s me barely across the top end of the healthy range. So, I set the goal at 150 pounds which should be enough inside that range that daily fluctuations will keep me in the green. If I’m able to keep this pace, I should reach my next goal by the end of the year, if not a little sooner.

Beyond that I’m not sure yet. At my next goal, I’ll have to re-evaluate. If my waist to weight ratio continues, at 150 pounds I should be closing in on a 31″ waist which might be a good point, but it depends on how I look. That would be less than I ended undergrad with. According to the research a BMI of 22 is the healthiest to have…less cardiac, diabetic, and other weight related issues, but a 22 BMI equals about 136.5 pounds for me. That’s likely a 29″ waist which I haven’t had since high school. We’ll have to see. So, for now, the goal is to move solidly out of the overweight range. From there we’ll set a new goal.

Upcoming topics: How I’ve Done Is So Far, What About the Personal Trainer, Enjoying Food, and may others

What I’ve Been Doing While I Haven’t Been Blogging

OK, so it’s not really true. I have been blogging, just over on my work blog. It’s hard to find time to do 2 blogs, but that’s not really what’s kept me away. For the last 4 months, I’ve been spending what free time I have in the gym. I can hear you now…”really? Tom going to the gym.” I know. Strange, but true. It actually started back in January. I made up my mind, and yes it was a New Year’s resolution, that I just had to lose weight. I was starting not to fit into my 36″ pants, and I had enough. What really put me over the edge was the pictures of me on stage at our big event in San Francisco. Photos don’t lie.

Supposedly a new local gym was supposed to be opening. So I had waited & waited for them to open. Finally I went to our local recreation center and just signed up there, but it wasn’t really working, probably because I didn’t know what I was doing and didn’t have a teacher.

Finally, in late April the new Powerhouse Gym opened up. So, when I returned from Berlin, I signed up. This time though, I got a personal trainer. What a difference that made, having someone teach me the basics and then introducing new exercises as I am ready. When I started on May 12th, I topped the scales at 188.4 which lead to a BMI of 30.4 which is solidly in the obese category. So, I set my goals. I really didn’t know how much weight I wanted to lose, but I knew I wanted to lose it and keep it off. Everything I read said 1-2 pounds per week was the rate at which the loss could be sustained. So, I set my first goal to lose somewhere in that range by October 12 which is our next big event in Berlin. At 1.2 pounds per week, I would have lost 25 pounds. I really didn’t even know if it were possible or if I could do it. I told myself when I lost 25 pounds, I would blog about it.

Well, today, about 3 weeks ahead of schedule, I reached my first goal of losing 25 pounds! That’s just shy of a healthy 1.4 pounds per week. This graph shows it wasn’t all that easy. There were definitely set backs.

The red line shows my first goal of 1.2 pounds per week. The bouncy green line below it is the not-quite daily tracking of my weight. Notice that I left the obese red section and have been working my way through the yellow overweight section. My weight today is 163.2 which is a much healthier BMI of 26.3 and my all-too-new 33″ jeans are starting to get too big (though the 32’s are still not quite right. I’ve been trying to figure out when I last weighed only 163 pounds and I think it’s been at least 8 years and probably more like 10. I’m not done yet. For tomorrow’s post…setting new goals!

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