Week 69: Weigh-in Results

43 Responses

  1. Benee says:

    I found your blog last week and lets just say you are a great inspiration!!

    I started my journey at 406 lbs. I’m now 337 lbs. My goal is 225 (for right now).

    For cardio I swim and take water aerobics classes as well as walking (outside and on treadmill), and I love bike riding and the elliptical.

    For weight lifting, I do circuit training at my gym and a few extra moves.

    Keep up the GREAT work!

  2. Kat says:

    Started cardio last nite/this a.m. I love to mix it up. Swimming laps last nite and walking with Leslie Sansone this morning. Her videos are low impact but really good!

  3. Tyler, I’m so with you on wanting everyone to lift weights! Women who fear getting bulky have gotten bad information from somewhere – you have to eat a very specific diet and train in a very specific way to bulk up as a woman, and even then it’s hard to do!

    I strength train 2-3 days/week (less now as I’m focused on running but a minimum of once/week and more often twice/week). When I started losing weight a few years ago, I started immediately with strength training three days/week. I didn’t lose an ounce for 6 weeks, but I lost a full clothing size, and when the weight started to come off, it MELTED off. So I see results pretty much right away; measurable results within two weeks.

    Cardio for me? It’s all about running these days, plus I also do Zumba once/week.

  4. ElExGordo says:

    Very cool that you are already seeing results.

    What kind of a cardio/strength routine/ratio would you reccommned then for someone needing to drop 100+ lbs?

  5. I tried a spin class one time, one that my best friend taught at Bally’s, and I about died. It was the most intense and crazy workout I ever had …and I was sore for an eternity.

    Props to you for taking a spin class. You’ll be fine though with the mad moves you did on the elliptical over the last year.

    Good idea you took the gold chain off, too, especially before spin class.

  6. Matt says:

    What is your exercise routine now? Are you lifting weights or still using the machines?

  7. kate says:

    Kudos!

  8. oceanchica says:

    Great job on the lifting and results so far! I’m looking into gyms so I can start strength training properly, but do have dumbbells I use at home from time to time.

    I need to step up my cardio and start really training for my 5k in July if I want to run the whole race!

  9. Dan says:

    People afraid of getting huge need to spend an hour on ANY muscle forum…there are people on drugs, multiple supplements, and are lifting hard all the time and they cannot get bigger. It isn’t instant to build muscle, and it is laughable to hear people use this as a reason.

  10. Jillie says:

    Muscle actually burns calories much more quickly than fat, so despite being denser than fat it actually speeds weight loss! Keep lifting like crazy Tyler!

  11. Jerilyn says:

    I’ve been strength training from the beginning in the vain hopes that it would help with loose skin- my last body fat measurement was 29.9% which I was SO excited about.

    Congrats on the muscle building. It’s always exciting to see that they actually exist somewhere in your body.

  12. Tara says:

    My progress is going smashingly well as of today.

    But I think you already knew that 🙂

    I started doing weight bearing activities when I began working with a trainer (who I’ve nicknamed Superman) back in April. I see him two days a week and he is teaching me all kinds of stuff. It’s not about putting weights on a bar and lifting it as many times as possible. I’m flipping tractor tires, throwing a full size boxing bag around, using gymnastic rings, doing planks and lifting weights. This is about becoming stronger, not bulky. This is about going beyond the elliptical and finding out what I can do physically.

    On my non-Superman days I either swim, elliptical or get on the Arc Trainer…if I’m feeling particularly RAWR like I’ll do two of the three! Oh and I run a mile everyday.

    Can I have your gold chain?

  13. R.H says:

    I’ve been pushing myself lately. Being off for the summer from college, it is so much easier to find time to exercise and to make this weight loss a priority. Like I’ve said before, I started lifting from the beginning, but I never noticed results until my mom mentioned it when I came home for spring break. Since then it’s been a really nice motivator. The only thing that makes me not want to have done weights AND cardio at the same time is because it has slowed down my weight loss, but it’s okay-I know it helps me in the long run.

    Currently, I’m doing the elliptical for about 40-50 minutes or the C25K program. I just started it, and it’s killing my legs, but if I want to run a 5K by next summer, I have to do it. As for weights, I do abs everyday, upperbody on Mondays and Fridays and lowerbody on Tuesdays and Thursdays, taking a break on weekends.

  14. Frank Dobner says:

    I think it is a great idea to take a break once in a while.

  15. Tara says:

    I think we should all be saying to you: KEEP UP THE GREAT WORK!

    Congratulations on your journey thus far.

  16. Tara says:

    RH, if you finish the c25k on time you’ll be doing a 5k by this summer!!!

    Dream it, Do it!

  17. R.H says:

    Hey Tara! I read your blog and that’s what reminded me about the C25K program. You seemed to get some great results from it, so it looks like something that I would be able to do! I’m on the first week right now, I’ve done 2 of the 3 sessions for the first week so far.

  18. Jay says:

    Lifting weights and cardio go hand and hand in my book.

    Though my plan now is to do mostly weight lifting rather cardio in the next few months. I’ve lost a lot of weight, now I need to bulk up. 🙂

  19. Jason says:

    Tyler, check out crossfit.com. Awesome workouts and a combination of everything.

  20. Tyler says:

    Congrats on the amazing weight loss so far! That’s a great goal, keep it up as Tara said.

  21. Tyler says:

    The athletic club I go to doesn’t have a gym, but I sure took advantage of it when I went down to the beach last weekend.

  22. Tyler says:

    Exactly what I’ve been trying to say — it’s hard to bulk up as a woman, heck, it is even for a lot of guys!

    What exactly is Zumba?

  23. Tyler says:

    I would do 5 days of cardio a week, and 3 days of lifting weights. On days you lift, decrease the amount of cardio you do.

  24. Tyler says:

    How long did the spin class take? There’s no time listed!

  25. Tyler says:

    I’m lifting free weights, I very rarely use a machine these days. I will post my updated exercise routine in the next several days!

  26. Tyler says:

    Exactly. It’s not easy, and I feel safe in saying that building any big amount of muscle is MUCH harder than losing weight.

    It’ll be a long journey, but I’m here for the longhaul.

  27. Tyler says:

    I really need to start talking body fat measurements, I have no idea where mine might be right now. How do you measure your body fat, personally? I know there are a few options.

  28. Tyler says:

    Yes, you may have my gold chain. Only since you asked nicely, though.

  29. Tyler says:

    Sounds like a good plan going right now. I definitely want to attack another 5k/10k shortly, and when I do, I’ll make sure to post about it here.

  30. Tyler says:

    Sounds good man. We’ll bulk up together!

  31. Tyler says:

    Thanks, Jason!

  32. Kara says:

    Hey Tyler, I came over from Consumerist a few months ago and I’ve really enjoyed reading your blog! You actually inspired me to create my own 🙂 As a female who is trying to lose weight, lifting weights definitely helps tighten things up and lose inches. I haven’t lost a whole lot of weight so far, only about 18 lbs (working to lose 60-70 more) but I can tell that lifting weights helps a lot with losing inches. I have pants I can’t even wear anymore. And it’s not a lot of weight that im lifting and I’m only doing it once or twice a week. But I think it’s definitely a helpful addition to working out 🙂

    I’m sure you hear it all the time but you really are an inspiration to me! Keep up the amazing work 🙂

  33. Chris D says:

    Hi Tyler,

    First time commenter here. Been following your blog since it was first featured on Consumerist, and I gotta say: you are doing an awesome job man. You’ve had a hand in inspiring me for sure. I’ve gone from couch potato to running 10ks and I don’t think I could ever go back. I’ve lost 50 pounds in the past several months, and am in the best shape of my life. Now working on “phase two” as well (muscles!). Just wanted to say thanks for everything, and keep doing what you do. For every commenter you see on here, there are probably a hundred more watching from the sidelines. 🙂

    Also, have you ever considered trying P90X? I know several folks who swear by it, and I’m considering giving it a shot. It’s a major commitment to make, but I think I’m up to the challenge. No one is paying me to say this, but seriously… look into it. Sounds like something you’d be interested in at this point.

    Take care!

  34. kevin says:

    Ty,
    You have been such a major inspiration to me. I myself am beginning my journey today to lose 110 pounds in at best 6-12 months. Please stop by and visit my blogging site listed above and also if you have any encouraging words or suggestions I’m open to it. Thanks again man, congratulations, and keep up the good work!

  35. Anita Benjamin says:

    I am a woman and have been lifting weights twice a week for years now. I also do spinning, elliptical, a little jogging, yoga and pilates. But I have to say the weight lifting is what has changed my body the most. Plus it has given me strength and better posture. Go for it!

  36. greg says:

    Started my training at the gym. Just the basic leg work to get my stances right kicked my butt. Lots of squats and lunges, not even adding any weights. When you’re already packing extra pounds due to being overweight, there’s no need to add more weight just yet! Legs were sore for three days afterward but they’ll only get stronger.

    They use an electrical impedance device for measuring body fat %. The one I have on the home scale just isn’t accurate. They used calipers, impedance, and tape measures and said that I should pretty much ignore the scale because it will be messing with my head at this point. Use tight pants at home to measure progress, use the impedance at the gym for weekly spot-checks, and they’ll redo the more thorough measures once a month.

    Well, I still plan on weighing but I’ll be treating the results as curiosity, not gospel. I’ve already been burnt out on trying to figure out if weight fluctuations are water, muscle gain, water retention in exercised muscles, etc. If the pants are fitting better, I’m making progress. When I’m at goal, then the scale becomes more useful in warning of mistakes in the diet. Up three pounds, down three pounds, that’s just normal fluctuation. Up six, you’re probably indulging a little too much.

  37. Mishy says:

    i’ve never commented on your blog before but felt the need to chime in. i love the fact that you’re lifting weights and trying to convey the importance of this aspect of healthy living to all of your readers. it drives me crazy when women think they can’t get into strength training because they will bulk up. that’s such a silly misconception. weight lifting goes hand in hand with cardio and a healthy diet and it’s about time women got on board!

    congrats on all of your success and keep up the great work!

  38. Josh says:

    I’ve really enjoyed following your progress. I’ve lost a ton of weigh too and I’m wanting to start building up so muscle to reduce excess skin.

    Can you give some detail on what weight lifting you are doing? Free weights or machines? how many reps? What types of lifts?

  39. Bonnie says:

    I’m with ya on weights! Body-for-Life does a great job of explaining why weight-lifting is so needed for men, women, old and young alike. I love your blog and I think your transition now is fantastic. I started at 279.6 and am currently at 236 with intensity cardio, weight lifting and eating clean with one free day a week.

    Keep on keepin’ on!

  40. JT says:

    Tyler – love your story and posts. I’ve been following the site for a while now – congrats on getting to your weight goal and on starting your next big endeavor of lifting. I think your ideas and goals are great. I have many of the same – trying to get back close to my Marine weight (186 though I’m now at 270) and stronger (strength goes down hill when you go from the farm to the desk). It’s important though for health, the kids, the wife, work, setting a good example,…

    Anyway, I know you get a lot of advice and tips. Not to wear you out on those, but I thought I’d mention a few things I’ve learned lifting – and provide some links for you to check out if you wish.
    1) Reverse Pyramid is a good method for putting on strength and mass (I saw great muscle gains using methods from http://www.bodybuilding.com/fun/randy2.htm)
    2) while I love the reverse pyramid, I know now there needs to be some balance for building tendons and ligament – this is done partly with high reps, explosive training (see http://www.bodybuilding.com/fun/lobliner28.htm for some good ideas on this)
    3) do both 1 and 2 above to get overall strength and be safe (I got tennis elbow and a hurt shoulder from learning #2 way too late – look at http://www.bodybuilding.com/fun/drryan9.htm to convince you to learn a balance early on)
    4) last for some staple exercises for each bodypart – I like projectswole.com (see http://www.projectswole.com/category/best-exercises/)

    I wish you the best – look forward to checking back regularly for motivation and to see your transformation continue!!!

  41. Jelly says:

    Ahh, weights. I started running about a year and a half ago, and many of the books I read suggested doing some weights to balance the body’s work-out. It still took me a year and some to try toning the upper part of me, and even then, I couldn’t get over my nervousness at the thought of going to a gym. So I found an online nutrition-and-exercise guide that I could reasonably tailor to myself, which also gave a starting weights routine.
    Push-ups were the worst. I started with half push-ups, and am now breaking into real push-ups. I have a set of light weights that I try to do two or three times a week. It took about three weeks to start noticing a difference in my arms – suddenly, there was some definition! And then I could do more half push-ups! And more reps of weights! And I now look more powerful, but still feminine!
    Even after falling off the bandwagon for a month, I came back and was still able to push up. It will take some time before I can do full push ups like I can half, but I’m pretty determined.

  42. Will says:

    Hi Tyler,

    I have never had problems with my weight but am an avid fitness guy and have read A LOT about these topics in the last 4 or 5 years. A couple of things I’ve found:

    1) Steady state cardio (like using an elliptical or treadmill for 45 minutes for example) is inefficient because it burns fat and muscle. Interval training, where you do bursts of higher intensity exercise then lower intensity/rest, and repeat, allow you to get a faster workout, burn calories during and after your workout (rather than steady state which only burns them during the workout), and don’t eat your muscle. Look at a champion sprinter (Usain Bolt) vs a champion marathon runner (don’t know them by name), which would you rather look like?

    2) You don’t have to life weights for a long time to get what you need. There are lots of programs that involve short, intense workout that give the same benefits as longer workouts. As a corollary to that, don’t waste your time with exercises for different body parts, for example one of the links JT put in up above. Those are for body builders. What you need is full body lifts – pushups, pullups, overhead presses, squats, deadlifts, etc. (and the exercises that allow you to work up to those – e.g. assisted pullups). And you don’t even necessarily need weights, a lot of it can be done with your own bodyweight. These exercises use your body’s muscles together, the way they are meant to be used, and they are more effective because they work all those muscles at once.

    Basically you want to be doing interval training and weight training, for short amounts of time each day (or each day you wish to train). Lay off the steady state cardio and drawn out weight sessions with exercises targeting individual body parts – they’re a waste of time.

    3) To build muscle, you need to take in a lot of calories. It is possible to lose fat and gain muscle, mainly by eating a lot of the right kinds of foods (veggies, fruit, whole grains, protein, etc – mostly whole, non-processed foods), and by working out the way I was describing above.

    4) Don’t try to lose weight by dieting the traditional way of trying to take fewer calories than you need every day. Your body will adjust to that lower calorie intake, lower your metabolism, and try to keep the fat you have. You can still lose fat but slower than you should. A new way of dieting is espoused in a number of different places, and it involves cycling days of low calories with higher calorie days that tell your body everything is okay and not to start hoarding that fat.

    A few resources:
    Beginner stuff (these are guys that some people may have problems with because they are sort of internet gurus but they are real people and their stuff works)
    1) http://doubleedgedfatloss.com/ This is a pay site run by a doctor of physical therapy, “Dr. K.” He’s a really good guy and has TONS of info available if you sign up, is constantly adding more, and has a 60-day money back guarantee if you don’t like what he does. He focuses more on the exercise part of things than diet.
    2) http://www.xtremefatlossdiet.com/ This is a program written by Joel Marion. He is a personal trainer and nutritionist and this program is in all honesty extreme, but it is also effective. He explains why you should not diet in the typical sense by trying to limit yourself to low calories every day. Also 60-day money back guarantee.
    3) http://jasonferruggia.com/ This guy has a lot of info and some products.

    For once you have more experience/are stronger (these deal more with exercise than diet):
    1) http://rosstraining.com/ This guy is no B.S., all business, strong as a bull and a great teacher. He has free info and sells books.
    2) http://crossfit.com/ Amazing amount of free available information, huge community, great workouts. Also can pay a subscription but won’t be necessary until you wade through free stuff.

    Good luck

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