I started Jiu Jitsu on Feb 1st 2010. I can't say for certain what my weight was on that day, but it was somewhere between 200-210 lbs. After the first year I was fluctuating between 200, and 195lbs. It was right about then that I learned about Tough Mudder, and decided to run the race in Colorado in June. I also decided I needed to really start taking better care of myself. I wanted to be more active, and enjoy my life more than i was going from the bed to work, to the couch then back to bed. Even training as I was, this was still pretty much my life.
My first step was to see a doctor for a Physical- my first one in many years. He took bloodwork, and the results weren't too bad. he pronounced me to be in pretty decent shape for my age.
On Feb 23rd 2011 I went to visit the trainer at the gym located at my workplace. She did a wellness assessment where she measured my body fat%, my heart rate, did a measurement on my VO2 Max, and flexibility. I was justdged to be healthy enough for activity, but my VO2 Max was really low, and would need addressed as I prepared for that first Tough Mudder in June 2011.
After this I started jogging, building up to greater distances. I also started some crossfit, and continued to train Jiu Jitsu 3 times a week. For the first time in my life I started watching what I ate- reading labels on the foods I ate, placing weighted values on protein, carbs and fats. If the food didn't have a label where I could get the nutritional facts, then I didn't eat it anymore. Things like fast food from McDonalds- they offer nutritional info, but you have to go on the web to get it. I say that is "no label" they are hiding the facts from me, so now I never go there.
I tried to maintain a 1700 calorie a day intake (thats actually a lot when it's healthy, lean food), with a 2700 calorie per day burn (I often over shot)
I finished that first Tough Mudder in June, and went on to participate in Warrior Dash, and Rugged Maniac 5ks that same summer.
As you can tell by the date, I kicked this off exactly one year ago.
Wednesday (2/22) morning I went back and did a one year follow up wellness assessment with the trainer at work. I was fortunate in that the same trainer who did my original assessment conducted my one year benchmark.
Here are the changes in my fitness laid out in a chart I made for comparison
My first step was to see a doctor for a Physical- my first one in many years. He took bloodwork, and the results weren't too bad. he pronounced me to be in pretty decent shape for my age.
On Feb 23rd 2011 I went to visit the trainer at the gym located at my workplace. She did a wellness assessment where she measured my body fat%, my heart rate, did a measurement on my VO2 Max, and flexibility. I was justdged to be healthy enough for activity, but my VO2 Max was really low, and would need addressed as I prepared for that first Tough Mudder in June 2011.
After this I started jogging, building up to greater distances. I also started some crossfit, and continued to train Jiu Jitsu 3 times a week. For the first time in my life I started watching what I ate- reading labels on the foods I ate, placing weighted values on protein, carbs and fats. If the food didn't have a label where I could get the nutritional facts, then I didn't eat it anymore. Things like fast food from McDonalds- they offer nutritional info, but you have to go on the web to get it. I say that is "no label" they are hiding the facts from me, so now I never go there.
I tried to maintain a 1700 calorie a day intake (thats actually a lot when it's healthy, lean food), with a 2700 calorie per day burn (I often over shot)
I finished that first Tough Mudder in June, and went on to participate in Warrior Dash, and Rugged Maniac 5ks that same summer.
As you can tell by the date, I kicked this off exactly one year ago.
Wednesday (2/22) morning I went back and did a one year follow up wellness assessment with the trainer at work. I was fortunate in that the same trainer who did my original assessment conducted my one year benchmark.
Here are the changes in my fitness laid out in a chart I made for comparison
Blood pressure is down 8pts
Weight is down 23lbs
body fat is nearly half- with the largest loss in the abdomen where weight loss is difficult for men over 30yrs old (I'm 36). I am now classed "Athlete" with 9% body fat.
VO2 Max is up 15 pts (still needs work)
The best part is that this is my life now. Going out and doing things that require a lot of physical effort, and eating well are part of my lifestyle.
As you know I ran a second Tough Mudder on Jan 28th in Edna TX. I finished in the top 5% of the field and was invited to participate in the Worlds Toughest Mudder championship event this December.
So my advice? If you want to be healthy, change the way you're living. Quit eating things you can't identify. Get out and move for at least 60 min every day. A year from today you will wish you had started now- so go do this for yourself!
Weight is down 23lbs
body fat is nearly half- with the largest loss in the abdomen where weight loss is difficult for men over 30yrs old (I'm 36). I am now classed "Athlete" with 9% body fat.
VO2 Max is up 15 pts (still needs work)
The best part is that this is my life now. Going out and doing things that require a lot of physical effort, and eating well are part of my lifestyle.
As you know I ran a second Tough Mudder on Jan 28th in Edna TX. I finished in the top 5% of the field and was invited to participate in the Worlds Toughest Mudder championship event this December.
So my advice? If you want to be healthy, change the way you're living. Quit eating things you can't identify. Get out and move for at least 60 min every day. A year from today you will wish you had started now- so go do this for yourself!
Here is a before/after pic
