What’s Your Secret?

If you haven’t noticed, several of the men of Four Rivers are getting in shape. Over the last few months I’ve lost nearly 20 lbs. And honestly I have about 20 more to go before I’ll be really pleased. But I’m going to do it.

This is a spiritual journey for me. I believe God is directing me to rely more on Him and less on food. “My God will not be my stomach.”. So this is about reliance on Jesus and focusing on the health that obedience to him brings.

So how does it work for me… It starts with prayer and devotion to God’s direction. And from there…

Under the direction of my doctor and chiropractor, I developed a workout plan to reach my goals. Many have asked what I’m doing. So here it is.

I’ve addresses three issues.

1. Exercise

I work out for about 30 minutes 5-6 days a week. I rotate between several workouts trying to balance muscle building and cardio.

A. Bar Bells & Free Weights- I start with 40 lbs and work my way down through 30 & 25 lbs. Basically work out with one until my arms can’t do it any more then drop down in the weight. I also just started using an 18lb weight bar. This utilizes tension, stretching and leverage to lengthen and strengthen muscles.

B. Elipticle – I started today using the ‘Sprint 8’s’ style cardio workout onthe elipticle. Exhausting but awesome! Before that I went for long times and distances.

Sprint 8’s involves going as hard as you possibly can for 30 seconds then taking a 1.5 minute break. And doing that for 8 rounds…

C. Boxing – I alternate between right handed and south paw. I try to workout both upper and lower body with active footwork and punching on the heavy bag. Great for both cardio and strength training.

D. Cable Weight Machine – this includes bench press, chin ups, curls, butterfly’s, etc. Great workout.

E. Old School – this is sit ups, push-ups, jumping jacks, jumping rope, crunches, chin-ups, etc. Very good for me…

F. Jogging – I typically don’t like to run. But the lighter I get, the more I like it. I run for distance at times… but I also like to use the ‘Sprint 8’s’ for running as well.

2. Diet

I try to keep my day between 1500 and 2000 calories. But I really haven’t counted actively. I just try to be wise, mindful and aware of what I eat. I’ve replaced burgers with grilled chicken and my favorite pastas with salads. I still get full and don’t feel hungry for the most part.

I also eat more often with smaller portions. Probably 4 or 5 meals a day. 2 of them are usually some sort of protein bar or shake.

U watch my sugar and fat intake but still eat what I want… just not as much.

3. Vitamins & Supplements

A. EAS 100% Whey Protein shakes – 2 a day after workout & before bed.
B. Mega Men Multi Vitamins
C. B-12 time releases
D. Glucosamine
E. Fish Oil
F. Icy Elite Pro Super Thermogenic
G. Cellular Research Formulas ‘Colon Clear Formula’ & ‘Total Body Purifier’

This is what I do. I follow the directions to a T on each one. It seems to be working. I feel great. Can’t wait to lose 10 or 20 more lbs.

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