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djwohls LinkI am usually a lurker but I will jump in on this discussion. (Long time listener, first time caller). December of 2022 I found myself at age 45, out of shape, drinking too much, generally unhappy...I am usually a lurker but I will jump in on this discussion. (Long time listener, first time caller).
December of 2022 I found myself at age 45, out of shape, drinking too much, generally unhappy even though I had plenty in my life I should be happy about. On top of that my doctor was ready to prescribe blood pressure meds as it was high (145/80). First, I decided to stop drinking. It was tough (for those looking to cut down or stop drinking I recommend Annie Grace's books "This Naked Mind" and "The Alcohol Experiment"), but that's a whole other topic. At the start I found myself at 235 pounds and I found myself with more time to do stuff rather than drinking and watching tv or doom scrolling on the phone.
I started easy - 30 minutes on the treadmill every day while watching a show on my laptop. After 2 weeks of treadmill only I found that I had only lost a little weight so I decided to add a small amount of weight training. I started small - bench press, curls, triceps. 5 sets of 10, low weight - in my basement with some second-hand weights I bought. I started to see a little more progress with strength and weight loss. I started to add more weight and more exercises (squats, lat raises, rows, abs, etc.). By the start of February I was down to 220 pounds and my blood pressure was coming down. I joined a gym in March and was trying to get there 3 days per week, still going 30 minutes on the treadmill, free weights in the basement when I couldn't make it to the gym. I also changed my diet up in March - protein shake for breakfast, chicken breast or canned fish for lunch, and I stayed with my typical dinners (watching portion sizes closer). April 8th I hit my low weight, 200.2 pounds. With the weather starting to get nicer I moved my walks outside and started hitting heavier weights. I switched to lifting every other day, heavier weights and less reps. I still try to get my walking in every day. I also use the steam room at the gym for 10 minutes each time I go.
Now my weight is at 207. I hit my bench max of 205 a couple weeks ago and a couple times since then (but failed that same weight yesterday). My blood pressure is down to 103/66. My diet isn't as strict but I know how much work it takes to burn 500 calories of Ben & Jerry's so I try to avoid or limit my consumption of unhealthy foods. I have muscles and I can see my abs for the first time since high school.
9 months ago I would have said that it is too much work to have a physique like I do now. I was complacent in my laziness and unhealthy habits. If I could go back 15 years and tell myself one thing it would be to start those healthy habits early.
Am I happier? Yes. Did this solve all of my problems? No.
I crave going to the gym now. I never thought I'd say that. I've always had a loud internal monologue, the workouts drown that out. I guess I used to quiet it with alcohol but now I quiet it with exercise.
So big shout out to all of you who are making healthy choices. It's hard work, but keep it up! You're doing great!
Could you also send that my way? Thank you!