I’ve been running this blog for more than 3 years now and I have learned a lot about losing weight and keeping it off. Yes, I’ve had my share of ups and downs as well as a few injuries along the way, but overall I’ve managed to shed most of my excess fat.

It all started when I lost my first 30 lbs over a 2 month period. The weight came off quickly because I was doing what I knew would work. It wasn’t glamorous and didn’t have a catchy diet name like “The South Beach Diet” or anything like that.

There are 7 important things that I understood which helped me lose the weight quickly. I call these the 7 Pillars To Weight Loss Success and I’ve written an ebook about them. This isn’t a novel and is only about 25 pages cover to cover, but I think it’s filled with quality information that you’ll be able to use right away.

This is available for Kindle and Kindle for PC.

7 Pillars of Weight Loss Success

I want to help people lose weight and that’s it. I know what it’s like to be overweight and it sucks. I also know how great it feels to be successful at losing weight and what a difference it can make to your life.

Once you’re finished it leave a comment and let me know what you think
Steve

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This will be just a quick update. In the past few weeks I have received dozens of emails from readers. The majority of them have had what I consider to be a common theme.

Falling back into old habits

I have failed at losing weight more times than I can count. I’ve tried many diets and even though I did lose a bit of weight it would always come back.

You’ve heard it a million times before that diets don’t work over the long term. A lifestyle change is what you need and replacing old habits with new habits is the way to do it.

Easier Said?

Old habits die hard and replacing them is sometimes easier said then done.

We’ve all built unhealthy habits over many years and to think that they can be completely eliminated in just a few weeks is crazy. Falling back into your old habits is almost common place among people trying to lose weight.

Here is the Fix

There are 2 things that I did to break the cycle.

1. Small Changes

Giving up your favorite junk foods is hard, very hard. I realized this when I tried to quit Soda Pop cold turkey. My first attempt lasted 1 day. For me the fix was to make a small minor change in how often I drank them.

4 per day was the norm for me. So for the first 7 days I replaced 1 can with 1 bottle of water. I didn’t even notice the difference. After the next 7 days I was down to 2 cans and after a month I was drinking just 1 can a day.

I stayed at 1 can a day for another week and then cut back to just 2 cans per week before finally replacing them with water/juice. All told I had made those small changes over 7 weeks and in that time the cravings slooowly disappeared.

(Note that I had tried the cold turkey method a few years ago and it did work for while. The problem was that I cut it out too quickly, don’t make the same mistake)

2. Breaking The Pattern

This is where the whole concept of trusting yourself comes in. At lunchtime I couldn’t trust myself to walk by a McDonald’s without ordering something weather I was hungry or not. It was an addiction and a terrible habit.

The fix was just to not carry my wallet on my lunch break. I left it at the office or in my car so even when the urge to buy came up, I had no way of making the purchase.

After about a month of doing this my desire for a Big Mac combo dropped quite a bit and I was able to walk past the store without even looking at it. The most important thing was that I had broken the pattern of just buying regardless of hunger.

Doing whatever you can to break your normal eating patterns is such a huge part of changing your lifestyle for the better.

Conclusion

Falling back into your old habits can happen but by making small changes over a long period of time you can prevent them from coming back. Breaking your current unhealthy eating patterns is also key to your long term success.

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For those that haven’t heard about Heavy here is the official release from the shows producers.

“Twenty-two individuals facing extreme life-threatening health consequences as a result of their obesity experience real life change in A&E’s new original series HEAVY, premiering Monday, January 17 at 10/9c. The eleven episode one-hour series follows two participants per episode documenting their incredible transformations during a six month treatment program.

Unlike other weight loss series, “Heavy” is not a competition or stunt, but is rooted in the incredible real life day-to-day journeys of the participants during a lengthy treatment program. In order to most accurately document these multiple weight loss journeys over the course of six months and present them individually in one hour, A&E sought out two different production companies to undertake the lengthy and ambitious filming process.

The result is a never-before-seen look at the unique struggles faced by dangerously obese individuals who must learn to live healthier lifestyles and understand the root of their food addictions. Through their day-to-day struggle and the voices of their loved ones, viewers will see first hand the pain and self-doubt associated with a debilitating weight problem.”

First Impressions

When I saw Tom and Jodi my first impression was to think  ”damn, how did you get that big?” I mean these are not overweight people, these are obese people that could drop dead at any minute. They seem to have given up on trying to lose weight and kinda gave up on life.

Like most people, I used to think that “Fat people are just lazy and love to eat, that’s why they are fat” but the more I see shows like Heavy and the Biggest loser it has become very clear to me over the years that the excessive binge eating is just an outlet for other problems. Laziness has nothing to do with it.

This is exactly what Jodi is facing, a stressful marriage, problems with her mother and self esteem/control issues. It’s not about the food and as she put it,  ”Food is the only thing I can control” (or something to that effect).

Tom has a different but equally damaging problem, the enabling family. His Father and brothers are big boys too with Tom being the biggest at 638 pounds. He is the same height as I am (5’9) and was 450 lbs heavier than me. I instantly connected with that. Just thinking about carrying an extra 450lbs was enough to make me tired.

Tom admitted that he hadn’t been inside a grocery store in 5 years relying on his brothers and the Drive thru for his food. He also had a lymphatic growth on his leg making it hard to walk or exercise. In my opinion without this show he would have been dead before he hit 40.

The Trainers

At the weight loss resort (The Hilton Head Health Spa) there were 2 trainers dedicated to helping Tom and Jodi push through their personal barriers and get the results that they needed. Britny and another trainer with huge arms whose name I can’t remember right now. Sorry I was focusing on Britny. (My wife thinks her arms are a bit too muscular….trust me they are just fine the way they are )

Both are very encouraging and don’t let them give up or give in to the mental BS that we all have while doing something that isn’t easy.

Britny and David (see what I mean about the arms?? They’re huge!)

The Results

Tom and Jodi both worked their butts off and saw some really big changes. What is more impressive is that their results are more realistic as they only spent 1 month at the resort and 5 at home battling the environments that helped get them into trouble in the first place.

First Jodi Age 37

Before at 367 Lbs – After 290lbs for a Total loss of 77 lbs in 6 months

Before at 638 lbs – After at 476 lbs – For a total loss of 162 lbs in 6 months

Conclusion

The first show was a big success in my mind and I am hooked for the rest of the season. Heavy has all the real life elements that Intervention and Obsessed have without the short comings of the biggest loser (i.e too many commercials, cheesy product placements and BS voting system that contestants have to go through, I mean come on BL these are peoples lives you are playing with).

This season of Heavy looks very promising and I hope they continue this for years to come.

If you want more information about Heavy on A&E including upcoming episodes you can visit them at aetv.com/heavy they also have videos about the Cast which I can’t post here because they are ironically too big for my website

There is a Facebook fan page as well with weight loss tips at facebook.com/Heavy

Finally leave a comment below and let me know what you think about the show so far.

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This first song is from a local band that I just found out about recently and man are they good. They’re called “Hail the Vilian” and they really get the blood pumping when I am running or doing my weight training routine.

Check out their first release – Take back the fear

And my favorite which is perfect for running – Runaway

The next song in my running playlist on my ipod is Muse – Hysteria just singing along with the “I want it nowwwww” parts keeps me going.

Breaking the Habit by Linkin Park is great when running, it makes me think about my life and how far I’ve come in my weight loss goals, “Breaking the habit” says it perfectly. Basically any song by Linkin Park is good for running, always high energy.

So those are just a few songs that I listen to while running, now when it comes time to cool down I listen to these 2 songs almost exclusively.

First, Broken Bells – The High Road It gives you a nice little bounce in your step.

The last song I listen to before calling it a night is…..Sleeping Sickness – City and Colour with Gordon Downie Just a great song to end the night.

Alright your turn, leave a comment and let me know your favorite Rock songs for running so I can add them to the Ipod

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My first post was called…..”my first post” and that was almost 3 years ago. I remember it well as I was so excited to just to get it started. After many weeks of reading about blogging I figured I was finally ready, this post was my first attempt at it and as you can see I had big plans for this blog.

The post I enjoyed writing the most was called Being the Butt of the Joke. For me it reflected a very important lesson I had learned about setting boundaries with people and accepting abuse.

I think the best discussion that came from a post was the one where I asked a simple question and stated my opinion. The question was which is more important when first starting a weight loss plan Exercise or Diet?

The post I wish I had written was called The Fat Voice by Mary from A Merry Life. I had that same voice for a long time. It’s a good read from a great blog.

I’d like to think that all my posts are helpful in one way or another but the most helpful one in my opinion was the post about HIIT (High Intensity Interval Training). It included a nice little 8 week schedule for doing HIIT and improving your times every week. If more people would adjust their diets and use HIIT they would see results much quicker I think.

I can’t really say that I’m proud of a post title although I think “Meet the Man Behind the Scale” was pretty good back when my logo was just the numbered part of a bathroom scale. I am however most proud of my domain name. Weight Loss Weapons – Arming you one post at a time! – Come on you have to admit, that’s pretty clever

Finally the post that I wish more people would have read was Accepting Personal Responsibility I think it has such a great message and at the time was going against the popular opinions that I had been seeing on other weight related sites. It still applies today.

OK now it’s your turn to take the challenge. If you have a blog click here to see the rules. Have fun with it and remember to leave a comment below with a link back to your own 7 link challenge post.

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But I’ve phrased it that way for a very specific reason. Because I believe it’s true.

I have always been amazed at our ability to be comforted by false hope, this is something I have done myself hundreds of times. Let’s face it we all want to believe that there is something or someone looking out for our interests, and that “they or it” will eventually come to our rescue and solve all the problems (or at least the major ones) in our lives.

To be completely honest for the vast majority of us, there is no one coming to save us from our problems, no leprechaun with a pot of gold at the end of the rainbow.

At first you may think I’m talking about religion and while I’m sure you can apply this argument to that field, that is not what I am referring to here.

The best example that I can think of is the popularity of lotteries! Is Lady luck on your side? (don’t worry this is related to weight loss at the end)

Lotteries – Solutions for your Financial Problems

I live in Canada and we have dozens of lotteries available for us to play daily and weekly. The most popular one is lotto 6/49. Basically you pick 6 numbers between 1 and 49 and for $2 you have a chance at winning a few million dollars.

The odds of winning the jackpot are 14 million to 1. You have a 99.99% chance of not winning the jackpot. Yet, millions and millions of Canadians play it twice a week, some spending hundreds per draw on these tickets. (I’ve been stuck behind them in a line before)

The lottery for so many people is that great false hope. People know that the odds of them winning the jackpot are astronomical but they play it anyway. Why and why is it dangerous?

Besides the lost money, which can add up to thousands over a lifetime, I believe that the lottery and other games like it give people an easy way to avoid doing the necessary work needed to succeed in life. (financially speaking anyway).

Earning a comfortable living* is not an easy thing to achieve, it takes education, it takes a lot of effort on your part and if you are looking to start your own business a lot of time and money.

Add in the easy access and convenience of credit cards to debt amounts that seem to compound every month and you get many people giving up or avoiding the problem all together.

They stop taking action, instead of trying to change their habits they consoildate the debts only to have them pile up again. They are waiting to be saved rather than trying to save themselves. You think the last thing people in this position would do is throw away a few more dollars on the lottery, but believe it or not from what I have seen firsthand in some cases their “lotto budget” increases as their debt gets bigger.

Obviously I’m not a fan of the lottery, but what makes it worse and angers me is the way in which it is promoted. The Lotto 6/49 slogan is “Just Imagine” meaning just imagine what you could buy with millions of dollars, which just fuels the fantasy and imagine the bills/debts you can pay off “if” you win.

6/49 is advertised everywhere and has just become a part of our Canadian culture. While they technically promote winning the jackpot and its ability to dramatically change your life, there is always this underlying fear that goes along with it. “What if your numbers come up and you didn’t play?”

The Answer To Your Biggest Question

Ok Steve enough with the Lottery rant, how does this relate to losing weight and trying to live a healthy lifestyle?

IT relates like this: Just like the lottery people are looking for the easy out when it comes to losing weight, instead of money problems they are waiting for the “FAT” problem to be solved.

1. They want to lose fat without doing the necessary work to burn the fat.

2. They want to eat fewer calories without having to eat less food.

3. They are waiting for someone to answer their biggest weight loss question, “how do I lose weight” and give them the solution to their greatest desire “I want to lose weight”. In essence they are waiting to be saved.

The answer to solving the lottery/money problem is the same for solving the weight loss problem: YOU TAKING ACTION. You already know that you need to exercise to burn more calories, you know that you need to eat at least 1500 calories per day consisting of good healthy nutritious food like Fruits and veggies, lean meats, low fat dairy products, whole grains and indulge with the occasional treat, (1500 calories of burgers and fries won’t cut it).

(For finances I take the “curb your spending and increase your income/investments” approch)

So get off your ass and do it already, stop waiting to be saved and save yourself.

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Recently I took the plunge and bought a new pair of Nike Moto 6′s. I absolutely love running with them on, they are very comfortable.

When I first bought them I noticed that they were nike plus “ready”, which basically means that the right shoe has a specially designed hole under the insole that you put a Nike plus sensor into.

The Nike Plus Ipod Running Kit

For those that don’t already know, Nike and Apple have teamed up and produced the Nike plus ipod running kit. The kit consists of the sensor that fits in your shoe and the receiver that you attach to your Ipod touch, Ipod Nano or Iphone.

Once you attach the receiver to your Ipod a new section appears on the main screen called “nike+ipod” were you enter your weight, age etc.. under the settings section. This allows you to track the number of calories you burn during your workout, among other things.

This kit costs $39 (Canadian) so after spending $90 on the shoes I was a little hesitant to buy it. After a few conversations with some friends that bought it already I decided to pick it up and try it out.

Is it Worth it?

I have to say that I am very impressed with it so far, more so than I thought I would be. It’s not the kit that is impressive but the tracking and charting information on the Nike Plus website that gets me motivated.

Below is a sample of one of my runs (Note that I have a weird running style and I need to calibrate my settings for running on a treadmill)

As you can see the Nike plus sensor and receiver record the total number of calories that you’ve burnt, the average pace per kilometer, total distance and a bunch of other data.

All this data is transmitted to your Nike plus profile once you connect your ipod to your computer.

Setting Goals

One the best features of the Nike plus website is the goal setting feature. Weather you are new to running or a expert runner the goals section will keep you motivated. There are 4 main types of goals that you can set.

1. Run More Often
2. Run Further
3. Burn More Calories
4. Run Faster

You can select how many times a week, or month that you run. There is a chart that lets you know how far ahead or behind the goal you are.

On top of the goals menu, you can select a pre designed workout program that will help you learn to run, train for your first 5K, 10k, Half Marathon race or all the way up to running a full marathon.

Challenges

Bored running against yourself? Maybe you are ready to see how fast you are compared to the rest of the runners in the world? This is were the Nike Plus challenges come in. There are literally hundreds of different challenges you can enter for all different running levels.

You can create a challenge and invite just your friends, or join a challenge already created and opened to the public. I personally enjoy the beginners challenges as I actually have a fair chance at winning (or at least place in the top 10).

There are also team challenges that you can join. Like the Canada vs U.S.A one that is currently going on. If you happen to win a challenge you are awarded a trophy….yeah.

The challenges are a great way to keep you motivated and encouraged. Once you join a challenge you can post comments on the challenge wall. You can either encourage your fellow runners or trash talk them, most are encouraging….most.

The Forum

The only thing I can find wrong with the Nike Plus website is the forum. It seems like a great idea but in my opinion it’s useless. There is no real sense of community or helpfulness or encouragement there. Sorry forum members but it’s true.

If you’re interested in joining a really great running form, I highly recommend joining Running Mania. Awesome group of runners from all levels there.

Nike Friends and Foes

Nike Plus has a feature that lets you add friends (or rival runners known as foes) and view the runs that they’ve tagged. You can also invite friends to join private challenges. If you are interested in adding me as a friend or a foe, my user name is mclintst or check out my twitter updates at @Steve_wlw

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First off, yes I know it has been a looooong time since I put up a post here, and guess what? One of my resolutions for 2010 is to post at least once per week (even if they are short but direct to the point posts)

Why You Need to Make Resolutions

In the past week I have received 8 emails from various sites (Prevention etc…) all saying not to make a resolution for 2010. I think that is total BS.

I make resolutions every year and while most don’t stick I do benefit from everyone of them. Sometimes failing at something is the best thing for you.

Not resolving to change or improve on something in your life to me is the same thing as not having a dream or goals (resolutions are really just broad goals for the year). What is the point of living if aren’t working towards a better life for you and your family/friends?

Resolutions For 2010

Weight Loss

Weight loss, improving my overall health and fitness is always at the top of my list. This year I am mixing things up a bit though. I have followed a lot of commercialized diets and weight loss programs in the past. While I did see results with most of them, nothing really stuck. The weight came back.

I have enough knowledge and experience in losing weight that I have come up with my own eating plan. I have it all ready to go and starting on Jan 1st I will be following it strictly which should be fairly simple since it is tailored around my 9 to 5 lifestyle. I am still following the big workout plans, starting with Tony Horton’s 10 minute trainer as a fitness kick start which will be followed by the restart of P90X. (stopped early due to injury earlier this year)

I plan on turning the eating plan into a downloadable ebook, but only after I see the results for myself.

My goal for 2010 is to get under 180lbs and 17% bodyfat. Very achievable I think.

Run a Half Marathon

It has always been a dream of mine to run a full marathon. I have no idea why I hold that as my fitness holy grail, as I don’t always enjoy running. I’ve ran a bunch of 5k races and a few 10k’s over the past few years. But for some reason I have never committed to taking the next step and training for or running a half marathon. September 2010 I will complete my first ever half marathon. (either the Toronto half marathon or the Scotia waterfront half marathon)

Those are my 2 weight loss and fitness resolutions.

Just a couple of quick non health/fitness/weightloss related resolutions for 2010:

1. Increase my online income to $2000 a month (shouldn’t be too difficult)

2. Become consumer debt free (again). 2008 and 2009 were bad year’s employment wise for my wife and we had to stay a float with credit. The end of 2009 has been great and things are back on track 2010 will be even better financially.

I actually have a great system for dealing with debt and without it things could have been much worse than they were.

3. Increasing my online presence. Over the past few months I have fallen right off the map. Few posts if any, no commenting on my favourite blogs and I haven’t responded to comments on this blog for a while. I haven’t created any new sites/projects in a looooooong time either. 2010 that all changes.

What About You?

What are your resolutions for 2010? Are you even going to make a resolution?

Let me know what you think, I will be responding to all comments.

Steve

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Reviewing the past few years of my weight loss journey I wanted to see which season has been the most effective for losing weight and why? Here are my thoughts on Winter weight loss vs Summer weight loss.

Summer Weight Loss

These are some of the positive activities that I can do during the summer time (May – August, Yes I know summer starts in June)

Running

I’m an avid runner, 5k’s and local runs around the neighborhood are what I enjoy and in the summer time it’s fairly easy to get 5 runs a week in. The nights are comfortable and with the sun setting after 9pm I’m able to finish my runs before the sun sets. This is a huge psychological boost for me plus I’m able to burn a ton of calories and I’m not sitting in front of the TV.

Team Sports

Softball and Basketball are 2 team sports that I love to participate in (despite injuring my knee playing basketball that sidelined me for 3 months). Basketball in particular really gets your heart pumping and utilizes muscles you forgot you even had. Outdoors courts are everywhere and you can even get a great workout playing alone.

Softball is not considered a big calorie burner as half the game you’re sitting on your butt. But I like to play in Tournaments that go all day. I end up playing 4-5 games in a day and that eats up a lot of calories.

Yard Work

I don’t have a huge yard but it is big enough to keep me busy all summer long. Cutting the grass, gardening, trimming, pruning and pulling the damn weeds (Canada has a ban on pesticides for use on lawns and it’s killing me).

Golf and Mountain Biking

Golf is expensive but a great workout, as long as you are walking the course and carrying your clubs you’re burning a ton of calories. (I skip the carts, including the beer cart….most times )

I’ve recently gotten back into mountain biking and wow did I miss it. Trail riding is a huge calorie burner, especially if you have a crappie Walmart brand bike like mine (seriously it only has half the gears it used to have and the remaining ones slip, Hint hint @TrekBikes please send a new one my way ) Trek Bikes are the Nike of mountain bikes.

Outdoor Time With The Kids

My kids are at the age where they want to spend all their time outside riding bikes, playing at the park, going for walks, playing soccer, frisbee etc.. my point is we are always out side during the summer. Weight loss and burning calories aside spending time with my kids is the most important part of my day.

Winter Weight Loss

These are the positive things about trying to lose weight during the winter months (November to March)

Clearing The Snow

We get a lot of snow (the last 2 years almost broke the all-time records) and clearing it is no easy task. Shoveling 6-10 inches every few days is great for burning calories if you’re doing it properly. Plus on my street once you’re done your driveway you help your neighbors finish theirs.

Playing in the Snow

Once you’ve piled the snow it’s time to play in it, with the kids of course. Building snowmen, snowball fights and tobogganing are what make winter and all that snow worth having. Packed snow is heavy and toboggan hills are steep and all that lifting and incline walking help to burn off the excess calories.

Skating

While I’m not a great skater, in fact I can’t even stop, I do like to get out on the outdoor rinks and ponds for a few hours of skating and shinny with friends and family. Plus holding the kids up while teaching them to skate really works the back.

So Which Season is the Best for Weight Loss?

Now while I have to admit I am way more active in the summer time outdoors than the winter time, looking over my weight charts it looks as though Winter is when my weight. BMI and body fat% drop to their lowest points of the year.

There could only be 1 reason for this: FOOD.

Our summers are filled with barbeques, steaks, burgers and hotdogs and drinking with the neighbors. We tend to eat out more often (patio season) and with all the activities I do I tend to eat a lot more than I normally would.

One of my vices has always been nighttime eating, in fact I still struggle with this today and in the summer time it is so easy to hop in the car and hit the drive through or the convenience store for a bag of chips.

I hate the cold I mean sometimes it gets so bad that I feel like moving to Florida or California. The cold is a huge deterrent for my nighttime eating habits and the snow gets in the way of that as well. Unless I’m going outside with a strong purpose and I’m properly dressed for the cold, I stay inside. This gives me time to prepare better meals and plan ahead for the next few days, plus I have an excuse to use the treadmill in the basement.

What season do you lose most of your weight in? Let me know what you think.

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Many people get bored while running and have a hard time keeping their minds “occupied”, myself included. A great way to fight this is listening to music and singing along with it. (if you are at the gym keep it in your head, lol )

Just google “running music” and you’ll get thousands of sites offering different mixes and playlists, most are listed by BPM (beats per minute) which is convenient if you are looking for pace based workouts. I look at it differently though.

My Ipod is filled with different playlists organized by genre and not BPM. Each genre is best suited for my different moods and how energetic I feel before I workout. For example If I’m in an angry mood or just feeling pissed at myself for missing a previous workout, eating too much etc.. I put on the Hip-Hop or more specifically the Gangster rap. I generally don’t like the content but the beats and over all tone of the music just gets me pumped. (P.S I’m the whitest guy you’ll ever meet).

Tonight I was in a good mood, had a good amount of energy and just wanted to enjoy the run. For that kind of mood I go with either the Dance/techno songs or the Classic rock. It was classic rock night.

Great Songs for Running

Here are just a few of the songs that got me going and yes I know most of these are from the Rock Band games.

Mississippi Queen – Great for singing along with, 3 minutes gone and didn’t even notice it.

Hair of the Dog (Nazerth) – I like to visualize myself gaining on people while running a 5k and saying “now your messing with a son of a bitch” that and I like making the guitar noises half way through the song

Spirit in the Sky – I’m not religious, I just like singing “gotta have a friend in Jesus” or Allah as my Muslim says. I dare you to singing it without smiling.

Stranglehold – Ted Nugent – The drums and guitar just put me in a better mood, that and I like to imagine me getting my fat self in a stranglehold and giving him crap for not doing more to get the weight off sooner.

Won’t Back Down – Tom Petty – Great song for the last 5-10 minutes when you’re tired and feel like hitting the stop button. The line, “hey baby there ain’t no easy way out” is perfect and fits with my whole weight loss philosophy.

Spoonman – Soundgarden – Not exactly “Classic rock” but it has a great beat, plus I kick ass at rock band on this song and have the rhythm down perfectly. I literally finished my cool down listening to this while playing the air guitar and air drums.

Those are a few of my favorites I have a ton more of 90′s rock, Dance, Techno, etc… sorry no R&B or Country music on the ipod I rather listen to a 45 minute track of screaming babies over that stuff

The whole point of this is that I had fun while exercising by singing along and getting into the music the 45 minutes flew by. It was actually more like 50 minutes because I wanted to hear free falling one last time.

So I want to know what is in your Ipod and what are your favorite running/workout songs. Maybe I can add some new stuff.

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