I have taken a few days away from blogging to reflect and meditate on all of the thoughts and actions of the last five years. From the books and medical documents I have read to all of the different diets and workout plans that have challenged me. I have checked my notes and figured out the times I was most successful and those times where I have found failure.
One of the greatest reasons I have found for my failures is the simple fact that I give up too quickly when I have a plan in place. If I get a few days where I typically need a little rest I find other reasons not to resume what I have been doing all along. When this happens it becomes more and more difficult to come back to where I left off. For this reason I have decided to develop this plan of attack and stay with it faithfully for 1 whole year.
My goal is two fold. Number one is obvious as I want to get my first morning fasting glucose levels down to a range of between 70 and 80 mg/dl to ensure a continued healthy and long life. And the second is to see my body fat index at around 15. I believe that both Type II Diabetes and the retention of body fat go hand in hand. The tools I will use are diet, fasting, walking and strength training. It is my strong belief that they all work together in harmony and will not work without all three being in place.
The diet plan is simple yet in our modern world I live so complicated. The simple part is that I will eat just those foods produced by nature itself. Wild meats and fish in moderation mixed with plenty of vegetables. The hard part is in making sure that these foods are always readily available in my home as it is easy to reach for something easy to cook after a hard day of work. I will not be too concerned with tracking calories because when you are eating the right foods calories in is equal to calories out which means that what I eat should show up in my levels of exercise.
I will give up eating breakfast each day or on certain days delay breakfast to reach a point where my body has been fasting for at least 14 hours. This means that on certain days where I feel that I am dragging I will eat at 8:00 AM and on other days where I feel good I will wait until 12:00 PM. Fasting is as natural as eating and humans have done it both voluntarily and involuntarily.
Walking is a natural part of being a human being. For millions of years before the inventions of transportation or learned about riding animals humans relied on walking from place to place probably many miles per day. I certainly cannot mimic this process as I have a job to go to each day but what I can do is try to walk a minimum of 40 minutes each day. I will warm up for the first 10 minutes until I reach a point where I break a sweat then raise the speed of my treadmill progressively to a point where I feel like I am being challenged. At 30 minutes I will start slowing down the speed until I reach the same point I was at, at the beginning of the warm up. I will end the routine at 40:00 minutes of total exercise.
Most of you who already know me know that I utilize a Bowflex Machine for strength training. I will continue on this path each day of working different muscle groups to ensure that each week I get a complete body workout. Humans have muscles that need to be worked each day the same as when we hunted, farmed and built our own homes. We were built to work and to claim to human involves the fact that we do physical work each day. I have decided to work with a level of weight for each routine that should yield just one set of around 20 reps. When I find I am doing more that 20 reps I will raise the weight slightly on the next workout. The important thing is that with each set that I do I am taking it to the point of complete muscle exhaustion. Strength training will always be performed each morning before the walk on the treadmill and shouldn’t take more than a total of 20 minutes to get through. This will put my total body workout at around an hour which is manageable each day.
I will track all figures as what you see below and also discuss many of the aspects of this plan from the day prior. This will include what I ate, how I felt during the fast, my energy levels during the day and also during the morning workout routine and also things like my sleeping patterns and alcohol intake.
So tomorrow will be day #1 of 365 days of working the Diabesity War. It will be a battle that I will be fighting each day on my way to victory. These posts my get boring to many people but I want everyone to understand that I will be doing this for 1 whole year strictly for myself. If it works out after a year and I find myself successful then I will find a way to share my achievements with the world. I will see you in the morning 🙂
Blood Sugar- 138, Weight- 189.4
Bench Press- 210- 27
Incline Press- 210-20
Decline Press- 210-27
Fly’s- 60/60- 25
Distance- 2.55 miles
Time- 40:00 minutes
Calories Burned- 287.8