My weight loss has slowed down considerably
I only lost about a half a pound this week. These
are the times when it gets tough mentally and
you have to push on through….

I have accessed my plan and decided to make
a few changes.

• Increase cardio to 45 min each session, still 5 days per week
• Cut out the oats at Meal #4 which will reduce my caloric intake by 150 calories per day

I don’t want to make too drastic of changes since
this is the first week of a major slow down and
it is entirely possible I could be retaining water due
to a slight cold that is starting to come on.

So we shall see what the next week brings….

But before I get to that I wanted to say that I hope
everyone had a wonderful Thanksgiving and that you
didn’t blow your diet too bad. As for myself, I stayed
the course and didn’t cheat one bit. I did, however,
replace my usual 8 oz of chicken with 8oz of turkey breast
for one of my meals.

But no pies, no cakes, no sweat potatoe casserole, no
stuffing…..I was hard core….and thankfully the scale
showed my hard work was worth it.

I lost another 2 pounds this week bringing my two week
total to 5.4 lbs…not bad…but not great considering when
I used to compete I would lose that in the first week.

I know, I know…I am getting older and my metabolism
is starting to slow down. Also add in that I haven’t been
“training” for many years as well. It will take some time
and some prodding to get my body to respond like it used to.

Don’t worry it will. Just as yours will. It may be tough
and it may get harder to coax our bodies into responding
to get the results we want.

However, I can promise you that if you “keep on keeping on”
through the hard times and push through the plateaus you
will achieve the body you have always dreamed.

talk to you later…..

Thomas

P.S. Hey, got a couple of questions for you?

Will you leave a comment and let me know what types
of things you want me to cover in my blog?

Or if you have any specific questions please leave them
below and I will answer them in a future post?

And if not just leave me a comment…saying anything
good, bad, ugly……just show me that you are there.

I know, I know I was a little behind in getting up
the last video post which explained my fat loss plan.

But in any event here we are a full seven days later
and I know you are ready for the results…did I lose
weight, did I cheat on my diet…what happened….

Drum Roll….please….

Click the Link to Read More

I am happy to report that my weight is 242.6 lbs
down from 246, which if you do the math is 3.4 lbs,
after being on my diet for the first week.

Not bad, but nothing to write home about either. You
will usually lose a significantly larger amount of weight
your first week of a diet. Mostly the weight lost is
water weight and not all fat but hey it always feels
good to see the scale down almost 4 lbs no matter
the reason.

My goal weight loss each week is 2 to 3 lbs and as
long as I continue to lose this amount I will not make
any changes to my diet or exercise routines.

There isn’t any point in making it worse on
yourself as long as you are losing the fat….
I am in this for the long haul and I don’t want
to burn out early.

This is a mistake I see a lot of people make. They
think…”Hey I lost 4 pounds doing this little amount
of exercise and not really restricting my calories.
I should cut back my food and do more cardio and
I will lose even more.”

While it is true you may have another large scale
drop the next week, the problem is that you will
not be able to maintain it. Once your body adapts
and your weight loss plateaus you will have to cut
even more calories and do even more cardio to
keep the fat loss going.

My philosophy is that we only do the minimum
that is necessary to keep burning fat consistently
each and every week. And only when it is necessary
will I make a change. This way when week 5 gets
here we aren’t having to do hour long cardio
sessions on a calorie restricted diet and wondering
what I will have to do next when I plateau again.

I have been there and I can promise you it’s not
fun and most people are not able to hack
it and end up quitting. A lot of diets out there
set you up for failure in this way because they
don’t address this fundamental issue of dieting;
which is helping you to stick to the diet.

As you follow along these next many weeks I am
going to try and show you the various ways that
I structure things that help you stick to your diet
and ultimately achieve your goals.

Alright, talk to you at next weeks weigh in……