A simple weight loss tip – Timing.

If you have frequented this blog you know that over the last few years, I have dropped over 30 pounds and kept it off. I was not obese, I was overweight. Like many out there I had “20 pounds to lose” and I did it during a raging pandemic. I am not super athlete, I don’t train every day, I eat normal food. In my journey I have picked up a few helpful tricks.

One of the main things I have done to keep the weight off is to be more active. Yes, that means going to the gym, but it also means taking more stairs, walking more and just generally being as active as I can. Every motion burns calories and it’s a critical part of anyone’s weight loss journey. So is food, and no matter how many diet programs you try the bottom line is if you want to lose weight you have to be in a caloric deficit.

This particular blog post isn’t about that it is just another simple weight loss tip. Basically this tip is to help trick your mind into thinking it’s getting more food than it actually is. It is simply, to eat slower. I know it’s not the magic trick you were thinking. There has to be some special diet or workout that the super fit use to be in shape always. There isn’t. There is one thing that the super fit does have that many of us don’t and that is the ability to muster self-discipline.

The faster you eat, the more you want.

So how do you slow down the pace in which you eat your food? You have to start timing yourself. Literally, when you start eating time how long it takes you from start to finish. Everything you put in your mouth and chew should be timed and recorded in a journal. Do this for a week and look at the results. Obviously the time it takes to eat a candy bar will be shorter than a 3 course meal but from here you will see patterns.

  1. What you are eating.
  2. How often you eat the same foods.
  3. How long you eat for.

You will be amazed at how fast you eat, particularly if you binge eat. Get your phone out, put on the stop watch and see how fast you consume calories. If you can slow this down, even 10% it gives your brain time to “digest” what you are consuming and signals to you when you have had enough. This isn’t full proof of course but you are going to see patterns here and you will see just how fast you eat.

It’s like getting on a scale; you can’t hide the number. You can’t hide how fast you are consuming your food either. By timing yourself you are actively changing the way you eat your food and how long it takes you. This by default will change your relationship with food and that is really the hardest part of the weight loss journey. Try it, let me know how it goes.

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Squats

How I stay in shape over 50 – Squats (in detail)

In 2021 I lost a lot of weight and to be blunt most of it was fat and water. My muscle tone improved dramatically, obviously from losing weight but because I also increased my muscle mass. I am by no means a diet guru, this isn’t a fitness blog but I’ve done it. I lost nearly 30 pounds and kept it off. Sure there are no photos to prove this, I mean you are going to believe what you want any way. How do I keep it off though? Perhaps more importantly how do I train to maintain muscle mass.

To be blunt I do very little. I train, hard but I am in the gym only 3 times a week and each session is intense for perhaps 30 min. Now outside of the gym I stay active. I shovel snow, I walk, I rake leaves, I take the stairs, I mow the lawn. I find ways to move which = calories burned. But how do I stay in shape? I do squats. I employ the same strategy to my upper body as well but that is another post for another day.

So Squats – In detail……

Squats are a compound exercise engaging multiple muscle groups in one motion. Get familiar with the concept of “Compound Exercises” if you are a man over 50 it’s the fountain of youth if you can pull them off. Squats are considered by many the “king of exercises” because of how much of your body and systems are engaged in the operation. Simply put, you bend at the knee lowering down, ideally touching your but to the ground (no one can do this, but go deep and low) and then rise up. Feet placement can vary but as a general rule you want your feet shoulder length apart, slight wider is fine, your toes should be straight ahead or outward. This largely depends on your hip flexibility, do a few air squats and then look at your feet, your body tells you where they belong.

What I do:

3 Months I do a basic 5×5 split. So what does that mean?

  1. 3 Months start date: Any day you want, but its 3 months so say 1/1/22 – 3/31/22.
  2. 3 workouts per week: Mon-Wed-Fri or Tues-Thurs-Sat

There are only 2 workouts. Workout A is the squat day. Warm up stretch and then get to the free weight squat rack. You start with the bar, if that is to heavy you start with a 25-pound weight. You do 5 sets of 5 reps. That’s the workout. Your next workout day (48 hours later) you do workout B, then next workout you are back to work out A.

Over time you will make gains

The catch here is every workout you make the 5×5 (25 total reps) you increase the weight for the next workout by 10% or for simplicity 10 pounds. Additionally, you want to start with a weight that is challenging. Most free-weight bars are 45 pounds. I would encourage you to start there, for me I start with 90 pounds (the bar with a 25-pound plate on each side). So in a 3 month span you would have 36 workouts, 18 of which would be squat days. If you started with 100 pounds and were able to hit the 25 rep each workout, by your last workout you would be squatting 260 pounds for 5 sets 5 reps. Again it really depends on what weight you start at but somewhere in the middle is when things should get very hard, and you should be failing. There will be workouts you can’t get 3 full sets of 5. That’s okay, you come back the next work out and use that same weight UNTIL you get the 5 sets and 5 reps.

This becomes a gut busting sweaty mess, but it’s the kick in the ass any man over 50 needs. Its increasing your strength, your endocrine system, your cardio system it really is hard work. I do a very similar workout for my upper body as well but that is for another time. I don’t run, I diet, I don’t skip desert but when I go to the gym, I go intense.

If you do this, you will lose weight and keep it off. Try it, let me know how you do.

Disclaimer: Please make sure you are physically and medically able to work out before trying. If you exercise regularly you are probably fine but if you don’t consult your physician.

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