Benchmarks: Aaron Runs A Marathon 14 Weeks Away

1781887_10151929013923404_1350126547_nWelcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 28-year-old writer from Los Angeles, California. At my heaviest weight, I weighed 160 KGs (350 LBS).  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here seventeen months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Barbell thrusters, suicide planks and burpees give me nightmares.

Wha-Wha-Whatttt?

Over the past year writing this blog, I’ve tried to emphasize the importance of not just paying attention to the scale. There are many ways to track health and fitness and your weight is just one small factor. Things like body-fat percentage, body measurements, photos, how your clothing fits and even timed fitness trials are all great ways to track progress on your weight-loss and fitness journey.

With that in mind, I’ve decided to put my money where my mouth is. No weigh-ins for the next fourteen weeks. Instead, I’ll be focusing on training for the Phuket Marathon, a 26.2-mile (42 KM) test of fitness and endurance. When one of my friends signed up, and asked if I’d be keen to join, I couldn’t pass up the opportunity.

Phuket-MarathonSurely you can’t be serious?

I am serious, and don’t call me Sh… you get the joke. Needless to say, this isn’t going to be easy. I’ve never run in any sort of formal race and I would consider myself a very weak runner at present time. Simply put, I don’t like running. I would much rather glide on a cross trainer or sweat out the calories on a rowing machine, than jog for even a few minutes.

But that why I’m going to do it. If you aren’t willing to train in the areas where you’re weakest, you won’t be able to improve to your peak levels of performance.

What’s the plan?

For the next 14 weeks, I’ll be working on a marathon-training plan I found online. Some days I’ll be doing road runs, while other days I’ll be participating in Tiger’s bodyfit and cross-training classes. It’s difficult for me to even run a 5k without stopping now, so that’s the first benchmark I’m aiming to pass. Right now, my jog/walk 5k time is 38:54, and I’m hoping to get that below 35:00 in the next two weeks. I’m realistic about my ultimate expectations, I doubt I’ll be able to jog the entire marathon after only 14 weeks of training, but if I work hard I know I’ll be fast enough to finish well under the 7.5-hour time limit.

Big Mac 2

 

 

So, that’s where things stand currently.

The marathon is June 8th. We’re 14 weeks away.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Twenty-Seven

Aaron 3Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight twenty-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here fourteen months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Barbell thrusters, suicide planks and burpees give me nightmares.

Fueling Your Body

It’s important to remember that the food you consume is the fuel your body uses for energy. If you’re eating things that lack nutritional value, your body won’t have the basic nutrients it needs to function. Ideally, you shouldn’t even need to take vitamins or supplements. Ideally, you should be getting all the goodness your body needs from the healthy foods you eat. Fresh vegetables, lean meats and selected fruits give your body what it needs and will give you the energy to succeed on your weight loss mission. For me, I’ve been eating a very strict diet the last two weeks on my mission to hit 99 KGs by Christmas. It hasn’t been easy. Even in Thailand temptation is everywhere, but two weeks into it… I feel great. You wouldn’t believe the extra energy and vigor you can receive in life by eating the proper things.

Aaron 2Building Your Body

Over the last two weeks I’ve been very focused on my workout routine as well. Every day, I wake up and attend Tiger Muay Thai’s Body Fit class. It’s a high intensity cardio-burn that also implements some strength and conditioning elements. After that I either attend our afternoon Cross Training class or spent some time lifting weights in the gym. In Thailand, even the evenings are a perfect time to workout. It’s cooler and the street isn’t as bustling. Finishing off the day with a night jog or walk is a great way to burn some extra calories and helps you fall asleep more easily.

The End Of Week Twenty-Seven

I step on the scale to discover that I weight 226.0 LBS, for a weight loss of five pounds this week, for a total of 11.6 LBS lost in the last two weeks. I’m not only eight pounds away from my goal of hitting 218 LBS (99 KGS). It hasn’t been easy the last couple weeks, but the effort has clearly been worth it. If you’re willing to eat incredibly clean and also exercise your butt off, I promise you that you will get results. Just look at the Victories we’ve posted on this blog. People come to Tiger to lose weight and they succeed.

Aaron 1What’s Up Next?

Just three weeks left to hit my 99 KG goal by Christmas, and I’m feeling confident. It will take a lot more work, but I know that it’s possible! If I can keep up this pace, then I’ll get there a week early!

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Twenty-Five

Aaron 4Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight twenty-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here thirteen months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Barbell thrusters, suicide planks and burpees give me nightmares.

A Long Burn Workout

Sometimes it can be great to get a quick intense workout in; twenty to thirty minutes of non-stop pulse pounding sweatiness. If you’re looking for a bit of a slower burn, a long walk can also be a great workout. I know what you’re thinking. A walk? Does that really count as a workout? Absolutely! Back when I was at my heaviest, walking was my primary source of exercise and now that I’ve lost some weight I still love to take long walks. From Tiger Muay Thai to the top of Big Buddha is a little under 10KM, which makes it 20KM round trip. Walking at a steady pace the entire way takes about four hours, and trust me, you’ll feel the burn when you’re finished. A 20 KM Buddha walk can be an excellent way to relax and distress during an intense week of fitness, while getting a great workout at the same time!

Aaron 3Setting Goals

In weight loss, it can be hard to look at the bigger picture and not be overwhelmed. You might have 10 LBS, 30 LBS, 50 LBS, 100 LBS or even more weight to lose, and you know it’s going to be a slow process. Sometimes the best thing to do is set small goals for yourself to work towards. Don’t focus on the hundred pounds you need to lose, but instead on the fifteen or twenty you can lose this month. I’ve set a personal goal to reach 99 KGS (218.2 LBS) by Christmas morning. What better present could I give to myself than health and fitness? It won’t be easy, but I’m confident I can achieve it. By training at Tiger Muay Thai, I know I’ve put myself in the perfect environment for success.

Aaron 2The End Of Week Twenty-Five

I step on the scale and see that I weigh 237.6 LBS. That means I have about nineteen pounds to lose over the next month to hit my goal. If I can lose a little over four pounds a week, then I will have succeeded. Just because your weight loss might have slowed or stalled, its always important to keep perspective and not lose hope. Just keep moving in the right direction and you’ll eventually achieve you goals. Don’t let someone else dictate your pace, lose weight the way that works fro you and your life.

What’s Up Next?

Aaron 1Now is the time to buckle down with my training and refocus my eating habits. To accomplish this, I’ve teamed up with a friend of mine also training at Tiger and we’ve developed a buddy system to keep each other accountable. Training and eating with like-minded friends is a great way to help you achieve your goals.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Twenty-Three

Aaron 1Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here thirteen months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Barbell thrusters, suicide planks and burpees give me nightmares.

Back In The Saddle

The week after a gain can be tough. While it motivates you to work harder and eat cleaner, it can also be discouraging and feel like you’re not making progress. When those feelings occur, it’s important to brush them aside and focus on the week ahead. You can’t take back the food you ate or the workouts you skipped in the previous week, but you can focus on doing better this week. Leave the past right where it belongs, in the past.

Aaron 3Working Hard or Hardly Working?

After having spent over a year at Tiger, it can sometimes be easy to forget that I’m living in a tropical paradise. Instead of spending eight hours a day stuck in an office doing paperwork, I’m exercising outdoors surrounded by a supportive group of friend and trainers. If I want a break, I’m a mere ten minutes away from a relaxing few hours at the beach. Weight loss is tough, but it doesn’t have to be a chore. If you can find a fun and enjoyable way to lose weight, the odds of keeping it off are astronomically higher than if you’re miserable. That’s one of the things that make Tiger work so well for weight loss. It’s genuinely a good time. It may be hard work, but it’s hard work in an magical place.

The End Of Week Twenty-Three

I knew I would lose weight this week. I’d done everything right. Eating very healthy and exercising like a beast. Even in my off times, I would fine cool fitness activities like badminton and Frisbee golf to fill up my schedule. I step on the scale, and see that I weigh 236.4 LBS. That’s down 7.8 LBS from my nightmare weigh-in last week and is another great step on my journey to fitness and health.

Aaron 4What’s Up Next?

This next week will be a tough one. I’ve made it my goal to walk from Tiger Muay Thai to the Big Buddha and back. At almost 20KMs, it will take me 3-4 hours and features a steep incline as you approach the Buddha. It won’t be easy, but it wouldn’t be a challenge if it were. I’ll let you know next week how I fare.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Twenty-Two

Aaron 4Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here twelve months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Barbell thrusters, suicide planks and burpees give me nightmares.

Twenty-Two Weeks Down, A Lifetime To Go

Weight loss isn’t easy. If it was, everyone would do it. Instead we find ourselves with a worldwide obesity epidemic that only grows worse wand worse as the years go on. You will stumble on your journey and sometimes it can be easy to lose sight of your ultimate goals or the reasons for wanting to lose weight. The more you can do to remind yourself of that, the better. The last few weeks have been very difficult in my journey. It’s been tough to muster up the energy to work out or find the strength to resist the temptation to eat poorly. On any long weight-loss journey, you’ll find yourself eventually in the same place. Your weight will plateau or rise a bit and you’ll find that it’s tough to find the motivation to keep going. When this happens, it’s important to not lose sight of your accomplishments. Even if you have a few bad weeks, think about all the hard work you’ve put in and how successful you’ve already been. It’s not about never failing. It’s about picking yourself up after failure and continuing to move forward. Don’t worry about the one step back, focus on the two steps forward.

Aaron 3Creating An Environment For Success

One of the best ways to help keep yourself motivated is by surrounding yourself with success. That’s the best part about being at Tiger Muay Thai; likeminded people who are supportive of your goals surround you. During any given class, you’ll hear words of encouragement from your fellow guests, pushing you to work harder than you thought was possible. If you can succeed in carving out your own group of friends at Tiger, you’ll suddenly find yourself attending more classes than you thought you’d be able to and eating in a super healthy way. Journeys are easier when you can share the load. That’s the Tiger way.

The End Of Week TwentyAaron

Stepping on the scale after a couple weeks, I know it isn’t going to be pretty. I’ve been attending all the right classes, but not eating the foods I need to. Mark it down as a short-term loss of self-control, suck it up, and step on the scale. I gained weight. Not surprising. No tears and no frown, though. I’m still all smiles. I’ve slipped up before and came back even stronger.  What doesn’t kill you makes you stronger, and I feel revved up to conquer the scale next week. Lose five pounds next week. That’s my goal and I feel great about meeting or surpassing it.

AaronfWhat’s Up Next?

Attend two classes a day, find other ways to stay active, and eat the foods that my body needs to function. It isn’t rocket science, but it’ll still take work. No skipping classes for a lie-in this week. It’s pure unadulterated focus. Don’t stand in my way, because it’s pedal to the metal toward me goal!

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Nineteen

Aaron 3Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here eleven months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

Approaching Your Small Goals

Coming off a plateau week, its important not to panic. Even though the last few weeks have had a small yo-yo effect on my weight, it’s important to believe in what you’re doing and stick with your plan. When you start to notice a long-term slowdown or reversal in your weight loss, that’s when you need to start from scratch and try new things. Luckily, my weight is still heading in the right direction, so there aren’t any alarm bells sounding at the moment. One thing you can do to help stay motivated, is to set small goals for yourself. It can be a new fastest time up Buddha or even reaching a certain weight threshold. I know that I’m really looking forward to getting below 220 LBS, which will be the lowest I’ve weighed in over ten years.

Smart Choices On The Weekend

Aaron 4

The weekend can be a tricky time at camp. Most of the classes don’t run on the weekends, so it’s up to each person to stay active and to continue eating in a healthy way. Often some of your friends might want to go out partying on a Saturday night. Not wanting to be anti-social, you go with. The temptations are everywhere around you. Sugary high-calorie alcoholic drinks and salty greasy bar food is available wherever you turn. You don’t have miss out on fun times with your friends, just try to be smart about it. Instead of drinking a high-calorie beer, maybe try a vodka soda with a couple lime wedges. It’s a lot fewer calories, but you won’t feel like you’ve been left out of the fun. It’s also a good idea to eat before partying, so you won’t feel the temptation to eat poorly once you’ve started drinking.

Working Out With Friends

Another great way to stay motivated at camp is by creating a support system of friends to train with. It doesn’t take long at Tiger to meet a bunch on interesting and motivated people, who are all on a similar fitness journey. Interact with them outside of class, but also find out what classes they’ll be taking. Working out with a friend is an excellent way to help push your training to the next level.

Aaron 1The End Of Week Nineteen

I step on the scale, and I’m thrilled to see my weight is 229.9 LBS. Almost three pounds down from last week, and less than ten pounds to reaching my short-term goal. Even if you find yourself occasionally gaining weight from week to week, its important to pay attention to the overall trends on the scale. Things like water retention and muscle mass increases can effect the scale from week to week, so it’s important not to obsess too much over any one weigh-in. Its easier said than done, though. Just keep moving forward and youll make it to your goal. Never give up. Theres no failure in falling down, just in not getting back up.

Aaron 2What’s Up Next?

I’ve been feeling a bit sick this week, so we’ll see how that affects my upcoming weight loss. Adding insult to injury is a day-long visa run to Burma that will also take away from my training time. Seems my overall results are going well, though. So, I’ll be following mostly the same training and food pattern this upcoming week.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Sixteen

Aaron 3Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here ten months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

Blasting Fat, Building Muscle

In weight loss, each week present a new challenge. Things that worked the previous week might not in the following one. Weight can also vary for a variety of factors. Water retention, fat loss, muscle gain, having just eaten or taken a trip to the restroom, etc. As I mentioned last week, it’s important to track more than just the number on the scale whilst losing weight. It’s important to take into account a variety of objective and subjective measurement tools to most effectively monitor the changes your body is making. Over the next few weeks, I’ll explore some of these ways.

Aaron 1Trekking Up Big Buddha

If you come to Tiger Muay Thai for weight loss or fitness, you will quickly learn about the Big Buddha hike. Every Tuesday morning, in the Bodyfit class, a group of 30-40 Tiger guests hike up a steep 4.2 KM hill in Chalong to Phuket’s Big Buddha landmark and temple. At less than a 5 KM run, some might underestimate how difficult it can be. With steep hills and sometimes-sweltering heat, some beginners can take well over an hour to finish. Prior to my Week 15 weigh-in, my personal best time up the hill was slightly over thirty-eight minutes. This week, though, I was able to trim forty-five seconds off my time for a personal best of thirty-seven minutes and fifteen seconds. Fitness tests like this can be a great way to assess progress when trying to lose weight and improve fitness.

The End Of Week Sixteen

Aaron 2I step on the scale looking forward to a big number. That’s how it has always worked in the past. If I gain weight or plateau one week, I’m typically rewarded the next with a big number. Unfortunately, that isn’t what happened this week. It’s official. I’ve hit a true plateau. That means the next few weeks will be a big shake-up. I’ll be throwing out the old playbook and writing a new one. New kinds of fitness and activity, new meal plans. I’ve also changed the scale’s setting to read in LBS instead of KGs. It’s easier for me to help track my progress that way, having grown up with the imperial measurement system.

What’s Up Next?

Later this week, I’ll be introducing you to DJ Tank. He’ll be working with Tiger to lose weight and he’s a really interesting character here on the island! He’s got a long way to go, but you can see the determination in his eyes. Also, check back next week to how I’ve changed my weight-loss system and see if it helps to improve my weekly results!

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Fifteen

Aaron 3Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here ten months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

What Changes Are Important?

As I move through this weight loss journey, I’ve noticed that the scale can be quite unpredictable. Up a small amount one week then down a big amount the next week, it can be tough to determine success or progress utilizing just that one number. Over the next few weeks, I’ll try to start introducing other benchmark measurements to help track my progress. While muscle growth might prevent a large number on the scale one week, things like body measurements or fitness tests could provide a clearer picture in terms of general progress. This next week, I’ll explore the weekly Big Buddha run and how tracking your time on that each week can be a great way to track success.

Aaron 4Active On The Weekend

Every Sunday afternoon, Tiger has a weekly trip to O2 Beach Club. It’s a great chance to socialize with other guests from Tiger, as well as get in a fun Sunday workout. They have water polo nets set up in the pool, as well as a volleyball court. There’s always a large group of Tiger guests in attendance, so it’s never hard to get a game going. Everyone is welcome, just talk to Joey in the Tiger office if you are interested in coming. I’m there most weekends, so definitely come on down and join in the fun!

Queen’s Birthday

This last Monday, camp was closed for the Queen’s birthday. That’s no excuse not to get a good workout in, though. Even when camp is closed, there are countless fun and healthy ways to enjoy an active day. Swimming at the beach, wakeboarding, and hiking Big Buddha are just three of the many ways to stay active near Tiger. Even jogging the road is a popular activity at all times of the day. I’d recommend getting an early start, though. In wet season, the temperature can still get really hot. Always bring water and electrolytes with you, even if you don’t think you’ll need them.

Aaron 2The End Of Week Fifteen

I step on the scale, not sure what to expect. It’s always tough to follow up a big loss with another great number. Unfortunately, that’s true for this week. I’ve pretty much stayed the same moving from 105.3 KGs to 105.6 KGs. I can’t be too upset after a great week like last week, but I am started to get concerned that my weight loss is starting to stall. If next week’s results are similar, I’ll need to take a hard look at drastically altering my diet plan and exercise routine to something new, that will hopefully shock my body back into losing large numbers. I’m still down over 45 LBs in fifteen weeks, but I don’t want to slow down now.

Aaron 1What’s Up Next?

This week will be more of the same. I spent another great Sunday at O2 Beach Club with our Tiger crew and my workouts have been pretty similar to past weeks. Check back on Friday for an interview with another fantastic Tiger guest and check back next week to see how my journey is going!

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Twelve

Benchmarks 4Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here ten months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

Back Into A Routine

Fresh off my weeklong detox and ready to train full-time, I decided it was time to get into my usual routine. Body fit in the mornings, a light breakfast, cross training in the afternoons, a healthy lunch, and then a few hours of rest before a small dinner. Doesn’t sound all that exhausting, but trust me, it can really take it out of you. The classes at Tiger are intense and require a great deal of rest and recovery to prevent injury or muscle fatigue.

Benchmarks 1Getting Stronger

On Saturday, I took another trip to the wake park with friends and did some wakeboarding. It had been well over a month and a half since my last experience there, and I could really tell a big difference in my strength and ability. Over 5 kilos lighter and a good deal stronger, I was able to get a lot further on the course and found launching off the dock to be easier than I previously had. It was such a good experience; I even treated myself to a couple drinks afterward at a beach club.

Knowing When To Slow Down

When you’re training 5-6 days a week, multiple times a day, it’s important to listen to your body. If your mind says “stop,” you might be able to push harder and test your limits. If your body tells you to stop, on the other hand, it’s important to do so. Overtraining can quickly lead to injuries and illness. It’s a lot better to miss a class because you feel to sore or exhausted to participate, than it is to spend weeks away from training due to mistreating your body.

Benchmarks 3The End Of Week Twelve

I step up on the scale and discover I’m down 0.8 KGs (1.7 LBS) this week. While its not as high as my usual weekly total can be, I’m thrilled to be losing weight at a steady pace, now that I’ve returned to my pre-detox routine. I was definitely worried that my body might be resistant to burning fat after a week of super-clean eating, but that’s clearly not the case. If I can keep going at the pace I am now, I should definitely be at my goal weight of 85 KGS (187 LBs) by the end of the year.

What’s Up Next?

This last weekend was the monthly BBQ beat down, which often means alcohol and poor food choices are on the cards. They certainly were this time. What that means, though, is I need to work extra hard this week to make up for the extra calories consumed. Can I burn them off and have another great week on the scale? I guess we’ll see next week! Until then…

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Benchmarks: Week Eleven

Benchmarks 4Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here nine months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

The Detox Ends

After a full seven days of detoxing, I come away from it with a few thoughts… First, I was surprised how much energy I felt during the detox period. I thought the lack of carbs and meat would leave me lethargic and tired, but it was actually quite the opposite. Second, while I occasionally felt some cravings, I was able to deal with the general hunger pretty effectively. Finally, I definitely enjoyed the experience and would love to do it again. I wasn’t quite sure what to expect from detoxing when I embarked on this week-long journey, but I am very satisfied with the ultimate results.

Benchmarks 2Easing Back Into Things

Starting last Tuesday, I began to integrate normal foods back into my diet. I stuck with fresh fruit and veggies on Tuesday, but by Wednesday I had begun to add lean meats and egg whites into my meals. I waited a couple more days until I allowed myself more refined carbohydrates like rice and bread, but by doing it slowly my body was able to digest those foods without any problems. I’m excited to see if my digestion remains good over the next few weeks and months and to see if my body is able to more effectively pull vital nutrients from foods post-detox.

The Key To Weight Loss

Benchmarks

Some have asked what I’m doing to lose weight and the answer is very simple. No fad diets or extreme eating habits, I’m just carefully consuming fewer calories than I’m burning. Using Google, it’s quite easy to discover your BMR (basal metabolic rate) and to factor in the Harris Benedict equation to determine your daily caloric needs. In my case, due to my large weight and intense exercise schedule, my body burns 3920 calories per day [BMR=2273 x 1.725]. If I want to lose 2-3 pounds a week, I need a weekly calorie deficit between 7000-10,500 calories. That means daily I need to burn between 1000-1500 more calories than I consume. I can allow myself between 2400-29000 calories a day and still lose weight. You don’t have to starve yourself to live a healthy life. You just have to put in the work when it comes to exercise and make reasonably smart food decisions throughout the week.

The End Of Week Eleven

Benchmarks 3

I step on the scale for the first weight in after the full detox has been completed. I’m down another 1.8 KGs (4 LBS). That means I’ve lost over 40 pounds in the last eleven weeks! It’s been a tough struggle so far. I’ve had travel, injuries, weight gains and plenty of other distractions, but I’ve managed to stick with it and keep going. That’s the most important key of all when it comes to weigh loss. Never lose hope and never give up. You might be struggling to find the right path of weight loss that works for you, but it’s out there. Don’t let fear or shame stop you!

What’s Up Next?

This week will be my first week back doing my normal training schedule. Training twice a day and focusing on healthy eating habits. I’ll be very interested to see if there is a post-detox plateau effect as my body starts to readjust to eating many of the same foods I use to. Time to get ready for another excellent week at camp.

Have a great week of weight loss! If you set your mind on it, I know you can do it!