I originally decided I couldn’t go on living like I was anymore in late December of 2015. I was going to do the typical weight loss thing! Starting January 1st of 2016, I was going to start working out, eating right and losing weight! And I failed….miserably. By January 10th, I had somehow managed to GAIN 5 pounds! But I wasn’t ready to surrender. As a matter of fact, I adopted the phrase “No Retreat, No Surrender” as my battle cry.
I decided to sit down and analyze why I failed. As it turns out, it wasn’t hard to figure. I had no plan. I’d decided what my GOALS were but I never gave a though to HOW I was going to achieve those goals. I would not fail again.
Around the 20th, I sat back down and laid out my plan. First, how was I going to lose weight? I needed to count calories. Every weight loss is simple when boiled down to its basest elements. Expend more calories than you intake. Simple, right? For my specific weight loss, I used the SparkPeople APP. I’m in no way associated with them other than I think their app works well. You can check out their app HERE. The app allows you to scan directly from products you eat and records caloric intake, nutritional info and more. They have over 3 million foods already in their database. There are plenty of other apps that do what they do but, FOR ME, SparkPeople did it better.
Alright, calorie counting – DONE. Now, exercise. I chose to join Planet Fitness mainly because of the convenience of their location and they fit my budget really well. I have to travel occasionally for my job so I went for PF’s “Black Card” membership that allows you to use any gym in their network worldwide. At only $20.00 a month, I couldn’t beat it. They also have a $10.00 a month membership if you’re only going to be using one location. However, the Black Card also gives you access to their massage beds and tanning booths so I think the extra $10.00 is worth it.
Alright, calorie counter acquired. Gym membership nailed down. Now what? You must plan your workout. Planet Fitness has an on staff personal trainer that will sit with you and go over your goals and design an exercise plan for you. This is a good start but you will need to tweak the program to more closely fit your needs. If what you’re looking to do is lose weight, you’ll want a program that’s heavy on cardio to start with. Later, once you’ve achieved your goal weight, you’ll be changing up your routine but that’s for a later blog.
And, while I’m thinking of it, let’s talk goal weight. If you’re 6’5″, seeking to achieve a goal weight of 120 pounds is not only unrealistic, it’s unhealthy. Below is a guide to what your goal weight should be:
|4′ 10″||91 to 118 lbs.||119 to 142 lbs.||143 to 186 lbs.|
|4′ 11″||94 to 123 lbs.||124 to 147 lbs.||148 to 193 lbs.|
|5′||97 to 127 lbs.||128 to 152 lbs.||153 to 199 lbs.|
|5′ 1″||100 to 131 lbs.||132 to 157 lbs.||158 to 206 lbs.|
|5′ 2″||104 to 135 lbs.||136 to 163 lbs.||164 to 213 lbs.|
|5′ 3″||107 to 140 lbs.||141 to 168 lbs.||169 to 220 lbs.|
|5′ 4″||110 to 144 lbs.||145 to 173 lbs.||174 to 227 lbs.|
|5′ 5″||114 to 149 lbs.||150 to 179 lbs.||180 to 234 lbs.|
|5′ 6″||118 to 154 lbs.||155 to 185 lbs.||186 to 241 lbs.|
|5′ 7″||121 to 158 lbs.||159 to 190 lbs.||191 to 249 lbs.|
|5′ 8″||125 to 163 lbs.||164 to 196 lbs.||197 to 256 lbs.|
|5′ 9″||128 to 168 lbs.||169 to 202 lbs.||203 to 263 lbs.|
|5′ 10″||132 to 173 lbs.||174 to 208 lbs.||209 to 271 lbs.|
|5′ 11″||136 to 178 lbs.||179 to 214 lbs.||215 to 279 lbs.|
|6′||140 to 183 lbs.||184 to 220 lbs.||221 to 287 lbs.|
|6′ 1″||144 to 188 lbs.||189 to 226 lbs.||227 to 295 lbs.|
|6′ 2″||148 to 193 lbs.||194 to 232 lbs.||233 to 303 lbs.|
|6′ 3″||152 to 199 lbs.||200 to 239 lbs.||240 to 311 lbs.|
|6′ 4″||156 to 204 lbs.||205 to 245 lbs.||246 to 320 lbs.|
Follow that chart. And then, don’t. Get near or at the prescribed weight and then assess how you FEEL. Do you feel good? Do you feel at your peak? Do you like the way you look? THOSE are the things that matter. Not some number pre-determined on a scale. Yes, the numbers above are good for a reference. But everyone is different. This chart is better than most because it offers a pretty wide range of weights. But if you’re 5’10” and feel your best at 170 pounds, do that!
In my next blog, I will outline in more detail a good, starter workout. Look for that blog on February 2.