The Next Step: Intermittent Fasting

I've been around the bend a time or two with many diet plans, but what seems to work best for me is cutting food intake along with lower carbs. I naturally tend to eat relatively few carbs most days anyway, focusing on protein, natural fat (butter, cream YES!), veggies and the occasional piece of fruit. I also am not hungry in the morning. Sometimes hunger doesn't call until well after 12 noon. When I eat breakfast, no matter how little, I feel bloated.

So I'm taking the next step: intermittent fasting or IF. Found a super program (and free) Fast-5 Diet and Lifestyle. It was created by a doctor and has solid science behind it. The plan involves basically extending your nightly fast throughout the day until 5 pm.  That's no food and no calories from the time you get up in the morning until 5 pm. Then there's a 5-hour "eating window" up to 10 pm. After 10, no more calories until the next "window" at 5 pm the next day.  During those 5 hours you can eat anything you want, there's no restriction whatsoever on food or quantity. I can certainly live with that.

2009: Taking Stock

The Ideal Physique

Year's end is a natural time to assess the past year and plan for the coming one. Considering my goals, I didn't do too badly in 2009.

During the past year, my focus was mainly on basic fitness and staying trim. I concentrated on running, Heavyhands and eating less. The eating less part was the most difficult, but I eventually got used to smaller portions--and a smaller waistline.

As it stands today, I'm in pretty good physical condition. In comparison to the average person my age, I'm in excellent shape: flat stomach, ability to run 6 miles or more and a generally pleasing physique.

However, it is far from ideal. While I'm satisfied with my endurance, my physique could stand improvement. Even though I'm slim by "normal" standards, I'm carrying too much fat. My abs are developed, but hidden under a glazing of fat. And while I'm not puny, I'd still like a little extra muscle development.

So the program for 2010 is to lose fat, build some muscle and maintain or improve endurance. Who knows, I may end up looking like a Greek statue by this time next year.

New workout schedule : 2010

Would like to add a bit of muscle, so I'm including some strength training in the workout program for 2010.

MON  Heavyhands
TUE    Strength training 
WED  Aikido
THU  (am) Strength training (pm) Heavyhands
FRI   Aikido
SAT   (am) Strength training (pm) Heavyhands 
SUN  Rest

A change is as good as a rest...

Last month I started running a bit more. Okay, fine. But this month I got it into my head to start Aikido training again. That takes up 2 nights a week. The nights I used to run. So I'm running less. However, I'm getting in more Heavyhands. Go figure. Seems that I'm back doing the exercise I most enjoy: Heavyhands. I'm still running, but with Aikido, biking and HH, I only get one run a week at the most. That's enough for the time being.

Changing Focus

Now that my heel tendons are healthy again, I'm shifting my training focus more toward running. I'd like to run a half-marathon this summer, so running is taking center stage. Heavyhands is still very important, but I'll only be doing it on my days off from running. So, it's 3-4 days of running and 2 days of Heavyhands and 1-2 rest days. I find running improves my HH performance. And HH is a good break from running. Really works my upper body in a way traditional weight training can't even approach.

Going Low Carb. . .Again

I've known all about the benefits of low-carbing for many, many years. Read the major books. Even went on the diet more than a few times. Every time I did, I met with success. I felt better, my skin looked better and most important, fat melted away like morning dew.

So why did I go off? Well, I like a little pasta, pizza and alcohol from time to time (read: every day). While cheating once in awhile didn't do me any harm, it wasn't long before I'd fall off the wagon. I rationalized that since I was doing lots of exercise (running mainly) I could eat anything. Not so. Maybe others can, but I have a persistent layer of bodyfat that no amount of traditional dieting will get rid of. My face stays round and I look as slick as a seal. With traditional dieting the fat layer shrinks, but never goes away (see recent picture below). Except with low carb living. Fat burns off, my abs come out and I find I have cheek and jawbones.

Why am I going back to low carb? I'm tired of exercising like mad and not losing all the fat I want. It's especially galling when I remember that several years ago, I was exercising less and was losing fat like mad. That was due to low carb eating at the time.

So I'm back to Low Carb Living. This time for good.

Achilles Heel Healed

Finally getting back into regular running. Ran 43 minutes the other day with no pain (with walk breaks). No stiffness or pain the following morning, either. So I think the worst is over. However, I'm remaining cautious and will continue non-Heavyhands running only once a week.

Although it's been a couple of months since I've run regularly, last week's run was absolutely normal. Like I'd never quit. Once again, Heavyhands has shown its value for injured runners.

At the end of November, I'll start running longer in preparation for a half-marathon I'm planning to do in the spring.