Time to Reset the Mechanism

cbe9caa6_9ecc00fd_ed08_4397_856e_026310109756Weight is a sneaky thing. It creeps up on you when you least expect it. It appears in the strangest places. It makes your clothes tight and increases your appetite. It’s fed by apathy, inattention and distraction. If you’re not careful, you’ll wake up obese.

Just over four years ago I woke up obese. A victim of lethargy, opiate entertainment, stress and fatigue, I had put on a disturbing amount of weight. After reflection and contemplation, I hatched a plan and was determined to rectify the situation.

Opiate

Noun

3. Anything that causes dullness or inaction or that soothes the feelings.

I figured out how to incorporate exercise into my schedule and I resolved to eat better and less. For the most part I was successful. I lost 60 pounds, shrunk several inches and had to replace my wardrobe with smaller, better fitting clothes. Throughout the process many people remarked that they were amazed that I was able to keep the weight off. It took 11 months to reach my first major goal and another several to reach 180 pounds. My lightest weight was 176 and I was quite pleased at 180. I loved the way my clothes fit; I had swagger and confidence.

hungry05This journey has not been smooth sailing by any stretch of the imagination. Two surgeries, including back surgery, shin splints, strained muscles, and numerous aches and pains have dotted the map along the way. Back surgery took place in May 2015 and I was able to maintain 180 pounds throughout the recovery process. However, when I resumed exercise, I began to gain weight. Slowly. A half a pound here, a half a pound there. I’ve never really got too far off track with my exercise. Sure, an injury or a strain here or there, work or family commitments knocked me off the path temporarily but never for very long. It’s always been my diet that derailed me.

From the day I quit smoking in 2008, nutrition has either been my enemy or my friend. I’ve read this comment in numerous places with a few variations and I believe it wholeheartedly – you can’t outrun or out-exercise a bad diet. In a recent Good Morning America story on Oprah Winfrey’s latest victory in the battle of the bulge, statistics reveal that many people regain lost weight after two years. Well, I’m right at that point and unfortunately I have regained almost 20 pounds from my fighting weight. The scale read 198 today. To be fair to myself, I just went through a one-week creatine load-in phase, which results in water retention. But, that’s only a few pounds.

The GMA piece is eye opening. The “lower third” graphic does not specify how much weight is regained, and implies “all.” I’ll never cross 200 pounds again, I’ll never climb back to 236, ain’t gonna happen.

Although this weight gain has snuck up on me, it’s didn’t take five years for me to notice this time. It took a few months. And I think I caught it in time. I have written previously that I was back in weight loss mode after discovering that I had put on a few pounds. It may seem a bit hypocritical for me to proclaim that now. But that’s what I’m doing. It has to happen. There is no not doing it.

So, what happened? How self-aware am I? Well. What I can tell you is that, starting last summer, I got complacent with food and alcohol. I have never been one to drink a whole helluva lot but between pool parties and entertaining, I ate too much and drank too much. This carried into the fall and into the holidays. Eventually, I got off track with running. You can read all the bodybuilding web sites and magazine you want and they’ll all tell you to avoid steady-rate cardio. They’ll all tell you the High Intensity Interval Training (HIIT) is better. They’ll all tell you strength training is the way to do. Some may tell you that some cardio is okay or necessary. Runner’s World magazine tells runners that they need strength training.

It’s all a racket. This one will tell you that you need 1.21 gigawatts of protein a day while they try to sell you protein powder. The other one tells you you need to run while they try to sell you Air Zoom Max Glide Trip-Its with mink uppers and gold soles to help you run faster.

I have covered information overload previously and it is real. I love the fact that information is available at my fingertips, but it can be a bit much to get through. What you have to understand is that we are all different. What works for me may not work for you. I am 47, I smoked for 18 years, I was obese, I have high cholesterol and triglycerides, and I have sleep apnea. My metabolism is my own. My body composition is my own.

My favorite comedian Lewis Black once ranted about health. His point was that we are all different. My point is that I need to go back and look at what I was doing when I was successful. And I need to adopt the philosophy that the nutrition I use to lose weight has to be my nutritional philosophy forever. That’s where this whole thing went sideways, that’s the rub, that’s where it fell down. The graphic on the GMA piece read “set-point” theory was the reason people regain weight. What does that mean exactly?

According to mirror-mirror.org:

“Set point is the weight range in which your body is programmed to function optimally. Set point theory holds that one’s body will fight to maintain that weight range.

Everyone has a set point and, just as you have no control over your height, eye color or hair color, you also have no control over what your set point will be. Your body is biologically and genetically determined to weigh within a certain weight range.”

Other sources indicate that it is possible to change that set point. And, I think, I changed mine for quite awhile. However, I had changed it for the negative. Fortunately I was able to change it again in the positive direction and that helped me keep the weight off for a year and a half. Now, my set point has changed again. My body wants me in the 195-200 range. I disagree. It is time to reset the mechanism and this time, I can’t forget one of my mantras. Your body doesn’t need as many calories as you think it does. Especially as you get older.

img_0471I have my own definition of “set-point.” I thought I was done. I thought I was at “set-point” in the game. One more and I win. You bust your ass to lose all the weight you want to lose, you get to your goal and you think you’re done. Or, you can back off. You think you can have that cookie, or that brownie, or a second piece of pie. I had to force myself to learn moderation. I lean toward the higher end and that has led to this weight gain.

I consume information on these topics and even though I don’t follow everything I read, I think some of this information has seeped into my consciousness and affects my eating habits. The exercise web sites and magazines will tell you about fueling your body, especially to work out. Then there’s the information about macronutrients and ratios of fat, carbohydrates and protein.

I think that if I lift weights and run enough that I’ll burn off what I consume. I must grossly overestimate how many calories I burn each day despite tracking this data with my Fitbit Charge HR. As I mentioned, I have not gotten too far off track with exercise in the last four years. Good nutrition and exercise are still an important part of my life. Yes, I indulge. Yes, I drink.

img_0464So, after trying to get back in the habit the last few months, I have had a great two weeks of weight lifting sessions. I haven’t missed a workout in two weeks. Twelve really good lifts in 13 days – Sunday is my rest day. I got a non-stop three-mile run in today. My last two runs were terrible. I can’t tell you the importance of good running shoes, and after almost 300 miles the spring in my Asics Kayano 21s finally sprung. After several days of shopping I finally settled on Asics Cumulus 17s. My first run in them was good from a shoe standpoint. They certainly solved my lower leg pain problem from my last two runs.

Now, today’s run was not good. I can’t lie. It was slow and painful. I guess that’s what I get for running the day after legs night. But it was non-stop and it was a good first step in getting back to my running regimen. The weight I’ve put obviously has an effect on my running. The weight also might be affecting my sleeping as well. Afternoon and evening fatigue have reared their ugly heads and I think the extra pounds are affecting sleep apnea events.

As proud of myself I am for getting the past two weeks done in my little gym, it is merely the beginning. All that swagger, all that confidence, and all that machismo I had? Gone. My competition with the poster on the wall? The poster has landed a few haymakers of late. I hit the canvass. But you know what?

I’ll get back up and I’ll keep coming.

Putting 2016 in the Rear View Mirror and Looking Toward 2017

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My new weight bench is already paying dividends.

For many, ringing in the New Year signifies hope and new beginnings. New Year’s resolutions will be made and broken, goals will be set, college football bowl games will be played and one night of revelry will herald the dawning of the first day of a new page on the calendar.

I rang in the New Year sick in bed in a hotel room in Denver. The flu bug kissed me long before midnight on New Year’s Eve. Fever, body aches and the chills dashed my grand plans for another Beatnik adventure in the Mile High City. That thing I do when I travel, you know, run? That went out the window too. The last thing I needed to do was go running on the 16th Street Mall in below freezing temperatures.

I wish I were in the mood to display piss and vinegar and let out a primal Howard Dean scream. I do not have the energy to proclaim that I’m attacking 2017 with resolve and fire. That’s not to say I won’t; it just means that fiery treatise on what I plan on making come to pass in the New Year isn’t happening today.

The New Year is also a time for reflection, both personal and worldly. It didn’t truly dawn on me until I watched CBS Sunday Morning’s Hail and Farewell how many entertainers who were important to me passed away in 2016. From my early childhood to my present state of being, these were the people who thrilled me on the big screen, made me laugh on the small screen, and provided part of the soundtrack of my life. Prince, David Bowie, George Michael, Gene Wilder, Carrie Fisher, Leonard Cohen, Garry Marshall, et al. I can’t recall a year in which we lost so many actors and musicians of note who meant something to me. Gene Wilder and Carrie Fisher hit particularly hard.

For me personally, 2016 was a year of ups and downs, a veritable roller coaster ride. It was one of the more challenging years of my professional life. The losses I suffered have opened a new door for me so I am not going to dwell on the negative. Although I am reflecting on the year that was I just want to put that part of the year behind me. I get to do something new and exciting. That’s the important take away.

So, what did I accomplish in 2016? I started a novel. I am more than halfway through writing my first book. I had hoped to have it done by now but as I am fond of saying, life got in the way. I managed to write over 40,000 words and I know how it ends, so, I just need to buckle down and finish it. I broke down and finally joined Twitter and Instagram. Yeah, yeah. Big accomplishments. I started a podcast and managed to figure out how to post it to iTunes. I dropped 41 blog posts – a few of them were teasers for the podcast. I got lazy toward the end of the year and recycled a few blogs from the year before.

I ran 303.87 miles in 2016. Not as many as I would have liked. I ran 319 miles in 2015. I am nothing if not consistent. I did manage my longest run ever – an eight-miler in Baltimore. I had a road trip run preempted by the flu just like 2015. I probably would have run more in 2016 but I got off track at the end of the year and didn’t run as much. I didn’t participate in any organized races in 2016. I normally just do two per year, but I decided to skip them this time around.

I went back and looked at my New Year’s blog post from Jan. 4, 2016. I’m actually a bit surprised at my optimism. I like to think of myself as a realist, but I’m sure most people who know me would call me a pessimist. I do know I am quite cynical.

Almost two weeks in to the New Year and all I can really come up with is fatigue. I’m tired. I don’t know why I’m tired. I’ve been putting my new weight bench to good use this week. I tried right after Christmas, but that damn flu bug derailed me. Running hasn’t been much of an option lately. I didn’t run in Denver because of the flu, and I didn’t run during a recent trip to Houston because a witch’s tit blew through southern Texas and I didn’t pack my cold weather gear. I had been over packing for my work trips and since I don’t employ a Sherpa, I was tied of hauling extra clothes and jackets all over the damn country. The forecast for Houston was also a bit understated. I didn’t expect Switzerland in the winter.

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My next pair of running shoes. I can’t wait to get back to running on fluffy kittens.

I am currently between running shoes. Almost 300 miles on my Asics Kayano 21s and the spring finally sprung. After some shopping around and trying Brooks and Nike, I have a pair of Asics Cumulus 17s in my future. I don’t dare run in the Kayano 21s again. My last two runs were horrible. Lower leg pain torpedoed those jaunts and I know damn well it had everything to do with the shoes.

Part of me is not too broken up about it. With the weather here in California I would just as soon become a submarine captain instead of a marathoner. We need the rain, but holy crap. If my 10-year-old starts building a boat in the backyard, you better hope you’re on the short list. I won’t have time to notify everyone.

I do not make New Year’s resolutions; I set goals. Want to know what they are? I thought you’d never ask.

  1. I have a major, important relationship to repair.
  2. I will finish my first novel. I am more than 40,000 words into a tale that I have spent roughly nine months crafting.
  3. This will be the year I find my abs. In 2013, I began eating better and exercising. I am still covered in fat. This will be the year I shed the fat and get defined. The goal is to exercise six days per week and run four. The former is more likely than the latter.
  4. I will read even more books. Two years ago I decided to read more books and I have accomplished that goal. I plan on reading even more. I have embarked on the 2017 Book Riot/Goodreads Read Harder Challenge. I have already accomplished one of the 24 tasks.
  5. I will participate in organized races. I took last year off and did not participate in the two 5Ks I normally run. I plan on trying 5Ks, 10Ks, and maybe even a half marathon. I do plan on running more in 2017. I’d like to get to 350 miles.
  6. I will blog more. I got lazy in 2016, especially toward the end of the year. Writing is therapy, writing is cathartic and I desperately need to get these thoughts and ideas out of my head. In addition to finishing my novel, I want to write some short stories this year too.
  7. I will expand my knowledge and consumption of Scotch. I do not pretend to know a damn thing about Scotch or how it’s made. I know that single malt is better than blended. I know that older Scotches are better. Funny, 15-year-old Scotch doesn’t do much for me. I like 12s and I like 18s. You do get what you pay for. That doesn’t mean you’ll be spared from my Tullamore DEW-fueled rants. I do like my Irish whisky.
  8. I’d like to grow my Twitter followers. I currently have approximately 245 Twitter followers.
  9. I also want to grow the podcast audience. The 17 of you who listen regularly are great, but…
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The first book down in the 2017 Book Riot/Goodreads Read Harder challenge – read a book you’ve read before. I finished this last week. I read it the first time in the early 1990s.

I’m sure I’ll come up with more. I have some professional challenges ahead of me this year and I am eager to tackle them. No, this will not be the year I get on Snapchat. It was a feat for me to add Twitter and Instagram to my communication repertoire last year. Snapchat is not a sandbox in which I wish to play. Maybe I’ll buy a domain name for the blog, maybe I’ll actually buy a WordPress template. Maybe I’ll continue to be a cheap ass and use as many free services I can.

I do pay for my Soundcloud account. Since I just love to hear myself talk, I ran out of storage space very quickly. I do have a new intro coming for the podcast. And a new podcast should drop this week. I hosted and posted 17 episodes in 2016 and I would like to stick to the once per week schedule. The first episode was the most played with 105 listens. The least was my Christmas podcast that got 14 plays. So, I’ll be looking for more ways to spread the word and get more people to walk around in my mind via this fun medium.

Listen on Soundcloud or iTunes. And if you don’t already, be sure to follow me on Twitter and Instagram.

Okay loyal readers. I am looking forward to accomplishing much in 2017, I just hope I can find the energy to do it. I’ll turn 48 in June and hopefully I will have found my abs by then. I look forward to unveiling this Speedo body.

I’ll leave you with that image.