Six Months Of Lifting Weights And I'm Finally Getting The Hang Of It

The results of my weight lifting have been pretty awesome

Growing up with an older brother who played football in high school was pretty intimidating. I didn't care a bit in the world about growing muscles, participating in athletics, or doing anything physically active. It just wasn't my cup of tea at the time and I had no problem playing alto saxophone in the marching band, pushing myself academically in preparation for college, and anything else that would keep me from EVER lifting a single weight in my life.

Of course, this was incredibly stupid on my part because I had no idea that building up my muscles would aid in fat and calorie burning which might have kept me from becoming a 410-pound morbidly obese slob of a man as an adult. Thankfully I was able to find a diet plan that would enable me to shed that weight at the age of 32 and now I am in the midst of a journey to actively make my body stronger, leaner, and more powerful than it has ever been. BETTER LATE THAN NEVER!

It was in December 2007 when I started my resistance training program in earnest for the first time in my entire life and I was dead serious about it this time. I've dibble dabbled with lifting weights before but didn't know what the heck I was doing, so I hired a personal trainer at my local gym to help me with proper form, effective repetitions, and the weekly accountability and motivation I needed to do this right.

After just one month, I was seeing some incredible results already and in three months it was that much more pronounced. I had no doubt in my mind that the muscle growth and tone would take place, but it's nice to see it in real life on ME! What a feeling it is to actually be strong enough to carry in all the groceries at one time without straining at all. Or lifting the couch up for my wife Christine when she vacuums. Or even slamming the ball down with force during my Tuesday night volleyball games. I'm a different man now than I was before--and I like it!

In my previous update after three months, I was complaining about the consistent pain I was experiencing after every single workout. It was rather excruciating in the first few months and I really did want to stop doing it (especially with the double whammy of seeing my weight go up by 30 pounds and STAY up since I began lifting weights). But I'm not a quitter and I didn't want to pay the penalty to get out of my contract with my personal trainer who I have enjoyed working with.

And so I pressed on.


It's a great feeling when you see muscle development

Now it's been a half-year for me lifting weights and I wanted to update you on how it's going. The delayed onset muscle soreness (DOMS) I was having is still there, but not nearly as severe as it was. My trainer especially likes working my abdominal muscles each time and I feel those for 2-3 days after working out. My shoulders, biceps, and quadriceps get a little sore as well, but I can handle it now very well. To me, it's a sign that the muscle was adequately exhausted which will result in quality muscle growth. After six months, I think I'm finally getting the hang of it.

I certainly have a lot more to learn about lifting weights, but I have just enough knowledge now to make me dangerous. The muscles that have started to appear on my body are bigger and more defined than I ever thought possible. No, I'm no Arnold Schwarzenegger or Mr. Olympia, but I'd say the changes are pretty remarkable for someone in his mid-30s who has NEVER ever lifted weights in his entire life. It may sound a little egotistical to say this, but I'm pretty proud of myself for doing something like this for myself.

Let's take a look at my progress since I started in December 2007. Here are some before and after photos in the six months I have been training about twice a week (one 30-minute session with my trainer and one self-guided 30-minute workout):



My neck has DEFINITELY gotten bigger because my collared button-up shirts are getting tight around the top button when I put on a tie. The muscle growth in my upper body has been pretty extraordinary. The same thing about the tightness in my clothes is happening in my shoulders and upper arms as the muscle growth continues to progress well in those specific areas.



Here you can see where I've put on the extra weight in my stomach, but you can also see the muscles in the neck, shoulders, and arms that weren't there before. When we figure out what's happening with my weight and get it back down again, then I can't wait for even more definition to start showing up in my upper body, including my chest and abs.



The back side view again shows the muscles I have grown in the neck, shoulders, triceps and forearm that weren't there before. My trainer works my arms, shoulders and back regularly, so it's no wonder those are the areas I'm seeing results.

As of right now, I weigh 264 pounds--up 29 pounds since I started my resistance training six months ago. Sure, some of that weight is muscle, but my personal trainer estimates the actual muscle weight I have put on is around 5-7 pounds. The rest is fat and that is so not cool. Again, I'm working on that with a low-carb doctor and will be going back for more tests next week to see if we can see why this is happening. It could be totally unrelated to my diet or I may need to tweak a few things with my possible reactive hypoglycemia strategy to make it work for me.

For those of you who are wondering, no I'm not taking the creatine anymore. I did it for six weeks at the beginning of my resistance training regimen and have been completely off of it since the beginning of February. Any remnants of that stuff should be out of my system by now, so it's still a mystery why I have been unable to take the weight off that has come on me. If we figure it out, then you'll be the first to know about it.

If you are thinking about adding some resistance training to your healthy lifestyle, then DO IT! I cannot say enough positive things about what lifting weights can and will do for your health. And don't worry about "bulking up" as it takes a lot of aggressive heavy lifting to make that happen. Hire a personal trainer, read a book like Slow Burn by Fred Hahn or The New Rules of Lifting for Women by Cassandra Forsythe, and even join a gym if you'd like. Of course, you don't really NEED any of those things to grow your muscles if you just lift your own body weight at home. But I've found the accountability that comes from getting dead serious about doing this is worth every penny you spend to get there. NEVER GIVE UP!!!

Jitomir: Don't Be Afraid To Make A 'Commitment To Living A Healthy Lifestyle'

From a tumultuous childhood, Jean Jitomir now living a dream

Think back in your life to a time when you were not in the most ideal situation for living healthy. That time could be RIGHT NOW for many of you, but for Jean Jitomir that was in her childhood when circumstances out of her control put her in a position that would later motivate her to do something meaningful not just in her own life, but in the lives of others.

Today, I want to share Jean's story with you because hers is one of transformation and rising up to new challenges in the face of certain failure. None of the past really matters to her now because she knows she is light years away from where she used to be thanks to her own hard work ethic and undying spirit to excel at everything she does.

As you can see from those before and after photos at the top of this post, Jean has changed her life and health through her diet and regular resistance training routine. Since I am new to weight lifting and in the midst of making this a regular part of my healthy lifestyle, I decided to interview Jean Jitomir from the "Built Nutrition" blog to learn more about how she incorporated bodybuilding into her life and to dispel some of the myths about women lifting weights. You won't agree with everything she says (especially regarding diet), but it's hard to ignore the final results. ENJOY!

1. I'm pleased to welcome to the "Livin' La Vida Low-Carb" blog today a woman who knows what she's talking about when it comes to getting into shape. Not only can she talk about it, but she LIVES it herself. I'm describing for you registered dietitian, exercise nutrition doctoral candidate, and national light weight bodybuilding competitor Jean Jitomir. As you can see from her pictures at the top of this blog post, she has sculpted and built her body into one bad mamma jamma! Welcome Jean!

Lifting weights has traditionally been a "man" thing, but you have proven that stereotype is just not true. What got you interested in resistance training to begin with? Were you ever worried about "bulking up" too much and losing your femininity?

First of all, thanks a lot for the warm welcome and opportunity to do this interview! The very first experience I had with weight lifting was with my dad’s 25-pound dumbbells as a 15 year old. I could do military presses, which is for shoulders. I had some really jacked shoulders, for a girl of 15 anyway.

I lifted a little once I got into track in high school when the team converted my math teacher/coach’s classroom to a weight room. The weights were concealed by upright gym mats during class time. When it was time for practice, the desks got pushed aside and we’d bench our little hearts out.

The serious lifting and working out began in my sophomore year of college, however.

I have never been concerned about losing my femininity because I simply don’t take physique-enhancing drugs! Read my Times New Roman “you will not get big and freaky from lifting the heaviest weights you possibly can!” Rinse. Repeat.

Women who look unnaturally muscular are doing something illegal to get that way. There is absolutely nothing you can do to look like that otherwise, trust me, I have only gained about one pound of real muscle mass in a good year; its gets less every year (I’m pretty close to maxing out my genetic capabilities). I’m a woman who is trying to gain as much muscle as possible and I’m still 30 pounds lighter than I was as the overweight version of myself.

Sometimes people think I look big and muscular in pictures, but are shocked to meet someone who is 5’2” and a size 0. Getting lean is a wonderful illusion that makes you look “bigger”; this applies to both men and women.

2. You came from a very modest upbringing where the household income for five people was just $20,000 annually. And yet I found it very interesting to hear your perspective on what those limited resources meant regarding your family's diet. The typical poor American household nowadays would use their financial status as an excuse for stocking up on cheap high-carb, sugary junk foods (what you like to call "craptacular" food) and yet that wasn't what you and your family feasted on. Instead, you ate what you describe as "a hearty chunk o' meat" with spring water.

In essence, you were consuming a zero-carb diet for survival. What do you say to those people who use the excuse that their lack of money forces them to buy unhealthy foods? Share how people can avoid the high-carb crap and make better choices even with only modest means.

I think there is a distinction to be made between living off the land and home-raised livestock as a member of the rural-poor and the experience of living in America as an suburban or urban poor person. We also had carbs in our diet in the form of vegetables, milk, and rice, usually. It’s just that the focus of most of our meals was certainly a chunk of organic, free-range, grass-fed beef—-an item that is quite pricey in any supermarket!

That said, eating healthfully is possible on a budget; it just requires planning. For instance, there are a number of very inexpensive protein sources. For example, frozen non-breaded chicken tenders, eggs, beans (from dry or canned!), frozen edamame, tofu, ground turkey, milk, cottage cheese, and powdered whey or soy protein. One of my favorite, under-known protein products is Fearn Soya Granules. These defatted bits of goodness all almost pure protein and fiber and ring in at about $2-3 for a large container! They are high in antioxidants and can be cooked like hot cereal or added to boost the protein content of a bean chili or, to some extent, a baked product. Soya granules can be found in many health food stores and online. Another fun high-protein, high-fiber ingredient is partially de-fatted peanut flour. Many manufacturers add these to bars to get a super-peanuty flavor. You can buy this flour online and make low-fat peanut-flavored shakes that are off the charts!

Furthermore, many vegetables and fruits are cheap year round including bagged spinach, other dark green (mustard, collard, kale), broccoli, green peppers, carrots, zucchini, and apples. Furthermore, purchasing local foods in season at the farmer’s market may help to cut costs. When all else fails, frozen vegetables are very high in nutrition (sometimes even better than fresh) because they are frozen at their peak ripeness and preserved. Frozen vegetables taste great and are usually substantially cheaper than fresh, not to mention convenient!

The best source of grains are the uncracked, unprocessed kernels and there is really nothing cheaper! Some, like quinoa and bulgur, have moderate amounts of protein and cook within 15-20 minutes!

3. Just like you, I had to endure the pain of divorce as a child. It's a very confusing time in the life of a child because you feel like your entire world is collapsing all around you and it's YOUR fault. This stress can lead to some erratic behavior which can change an otherwise good kid into one who's looking for trouble. How were you able to overcome this inevitability and get back on the path you are traveling down today?

I think I had two good parents who were acting VERY stupidly and selfishly due to their own stress. Despite that, they were both showed love in their own ways; this is what ultimately saves anyone. Also, the influence of dedicated mentors and teachers cannot be overlooked! If it were not for my school nurse, who listened to endless hours of frustration, and my coach/teacher who made me work to meet his clear and reasonable expectations, I don’t know where I would be today. The credit for my current and future success is owed, in part, to selfless individuals who supported me during the worst time of my life.

4. Tell us about your experience when you were subjected to a series of physical tests as a freshman in high school and you performed horribly. Was that what lit a fire within you perhaps for the first time to get your body into shape? What role did you mother play in motivating and inspiring you in this newfound journey to better health and fitness?

I think most of us can remember the dreaded timed-mile! In NY state, as in most other placed in the country, throughout elementary, middle, and high school students are required to perform yearly tests of the mile, pull-ups, and body fat. I performed terribly on these tests every year and was always embarrassed to cross the finish line last in the mile, not be able to do half a pull-up, and be told by my gym teacher that I was over-fat in front of everyone (those are the teachers I could have lived without! ;)

As an overweight freshman in high school, my math teacher described how he would start a “cross-country” team, a sport where you would run 2 miles a day, minimum! I informed him that he was “crazy” to believe anyone would sign up for that.

During that year, I literally could not catch a couple of kids I was babysitting as they ran up the road and I knew I had to do something to be in better shape. I started “running,” which consisted of about 50 feet of jogging to a “goal.” Right before I reached that mini-goal, I would add another, until I really needed to take a walking break. The following Fall, I went out for cross-country and did the 5K (about 3.1 miles) in roughly 30 minutes on average; the next year I brought my time down to about 23-34 minutes. I was never a stellar runner, but I lost about 15-20 pounds and became fit and healthy!

5. Recalling my own undergraduate college experience at the University of Tennessee, it was extremely difficult to eat healthy in between two full-time jobs and a full load of classes each semester. The stress of all that as well as the added pressures that most people go through during that time in their lives caused my weight to suffer.

You can certainly relate to this from your first year at Cornell University. You went through some trying circumstances that caused you to put on 30 pounds and fall into a deep pit of depression. What happened during that summer that followed to get your mind and body back in sync again? Why did you decide to ultimately change your major to nutrition and dietetics?

After a very bad second semester at college, I returned home to find myself unhappy and 30 pounds heavier—-I brought up the curve on the Freshman 15! I ran into one of my high school friends who got even more athletic in college; I started going to the gym with her—-it’s so useful to have a partner in fitness! I also became a girl scout camp counselor, which involves a lot of chasing after 10 year olds. I lost about 20 pounds that summer and maintained that loss throughout college.

I started as a plant science major in undergrad, which didn’t thrill me because, hey, plants don’t do much. I had already taken a whole bunch of chemistry, biology, and math--I didn’t want to start from scratch in a new major. I chose Nutritional Sciences initially because I thought it was interesting enough and I could graduate on time. The department required me to pursue dietetics because they wanted me to prove myself in the more rigorous track than general nutrition. I got high grades in dietetics and finished the degree on time.

My mother has always been a huge source of motivation and inspiration for me. She grew up fatherless, exceedingly poor, and dropped out of high school to give birth to my older sister. Two divorces later, she was on welfare with three kids. However, she went on to finish community college at the top of her program and was accepted to Cornell University to finish her bachelor’s. After that, she attended Cornell Law School. She went from being a high school drop-out to an Ivy League lawyer in less than 10 years. She demonstrated that even if society looks down on you, anything is possible when you are sharp, motivated, and believe in yourself!

6. You never expected to actually compete in bodybuilding, but it sorta fell in your lap. You bought a book by Arnold Schwarzenegger to help you learn how to begin lifting weights and you grew to love it. How did you get past the initial soreness that I'm just now discovering happens when you begin a resistance training regimen? How long was it before you saw the results you were looking for? What was it like competing against other women in a bench press competition for the first time?

Soreness will recede as you become a more experienced lifter. That sensation goes away, for the most part, after several months! Also, soreness is not an indicator of “how good you hit your muscles"--research does not support this notion, though you probably will experience delayed onset muscle soreness (DOMS) within 24-48 hours after your workouts when starting a weight-lifting program. Slowly work through it, be consistent, and I promise it will get better!

I still haven’t seen the results I’m looking for—-that’s just how it goes. I just strive to be better all the time. If you become content with where you are, then you stop working hard. I don’t want that. Though I will say, it took about 3-4 years of consistent lifting before I looked visibly more muscular than an average woman, so it’s a long process to gain muscle mass naturally.

Furthermore, most women simply don’t have the genetics to gain a whole lot of muscle mass—-I am certainly born with a decent amount of potential, which I have realized through consistent, hard work! That said, resistance and cardiovascular training are both important to fitness and anyone will improve and be closer to his or her potential through the same efforts; the end result will be different for different individuals, however.

I was so scared to do my first bench-press competition! My heart was racing and I was afraid to weigh-in and nervous about missing my lifts. I still was able to win that small contest and many other, though I’m still nervous every time!

7. Obviously, your early success in those competitions gave you confidence to try even more of them in the future. In September 2005, you competed in your first bodybuilding competition--AND WON! You won your class and the overall title to go to the national competition. CONGRATULATIONS! Although you were not as muscular and big as the other women at that level, tell us why you were less concerned about winning and more interested in how far you've come from your humble upbringing.

It’s so hard, especially in physique competition, to keep your progress in perspective. When you are being compared to other equally motivated, talented, or possibly chemically-enhanced individuals, priorities often become blurred. That’s why there needs to be a motivator that is larger than the contest at hand.

For me, I am rewarded by an e-mail by someone who was benefited by information on my blog or motivated by my story. I am also flattered by the great health and nutrition questions I receive from inquiring minds. I currently have a Certified Strength and Conditioning Specialist and practicing Medical Doctor who are good enough to guest-blog on my site, so even if your training or health question is out of my scope of practice, I may be able to find a good answer and get it posted!

8. Today, you are at Baylor University studying to receive a PhD in Exercise, Nutrition, and Preventive Health. As a registered dietitian, you are able to tweak your menus to coincide with your next bodybuilding competition. I'm curious, have you discovered anything extraordinary about what kind of diet maximizes your ability to compete on the highest levels? Do you believe in the theory subscribed to by so many in the fitness industry that you need to "carb up" to fuel your workouts? Why or why not?

Athletes need carbs. Period! Carbs are the primary source to fuel any intense workout and you will injure yourself if you train or compete at a high level and do not take in adequate amounts! I have seen and met with several triathletes in particular who have made the mistake of taking their carbs too low and suffer from poor performance and over-training.

Many sedentary or carb-sensitive individuals, however, will benefit from a diet that is a low to moderate in overall carbohydrate. If your daily activity is low, you do not need a lot of carbs to fuel your expenditure. Furthermore, numerous studies conducted in my own lab at Baylor and by Dr. Donald Layman et al (early 2000s) provide strong evidence that a weight loss diets that is fairly high in protein, low-moderate in carbs, and moderate in fat is beneficial for weight loss and retaining muscle mass during a period of energy restriction, especially in overweight women ages 35-60 or so.

If you workout intensely, carbs after your workout are a must; the insulin response is a signal for muscle-building after a workout and is also essential for recovery. Please refer to my blog for specific posts on this topic!

9. If the United States continues down our current path, then obesity and related diseases will eventually become the norm (if it isn't already) and the concept of health will be lost forever. With such ridiculous statements as "fat is bad" and "sugar is healthy," there's little wonder why Americans are so confused and baffled about what they need to do to eat better. What do you think can be done to get people more interested in living a healthy lifestyle both through diet and exercise?

I think that food processing is a huge industry with a lot of advertising money and political control. Our previous recommendations have not been influenced by optimal health outcomes and the result is manifest in reduced quality of life and increased healthcare costs.

The motivation issue is paramount. It’s an important area of research and thought—-what will inspire the American people to pass up the bargain buffet and opt for smaller portions of whole food and regular exercise? If I knew the answer to that, I could just post in on my blog and retire!

Generally speaking, Walter Willett (Harvard) is a good nutrition expert to look to for advice in term of healthy living and eating. Based on the research of Willett and colleagues, the principal advice is moderate portions of whole food equals good; processed food, especially in large portions is bad.

Whole: Vegetables (not in a can!), nuts (controlled portions!), fish, fruits (not sweetened in a can!), beans/lentils, lean meat and fish (less than 5 grams fat per 3oz serving, exception is fatty fish), whole grains: brown rice, old-fashioned oats, quinoa; lean dairy in moderation

Processed: everything else, especially 1) grains that have been smashed, kneaded, heated, chop-up, and wrapped in air-tight plastic; 2) high-fat meats that have been treated with God-only knows what and are not hospitable to microorganisms of any kind; and 3) most “foods” that come in cans, wrappers, and boxes. These are foods that really were never intended to go in the human body!

10. Jean, thank you so much for being here with us today at my blog. You are an important voice in the health debate and I am encouraged to know there are people like you out there espousing common sense and proven experience in regards to fitness and health. And you look absolutely fantastic! What an inspiration to all of us who hope to follow in your footsteps getting our bodies in the best shape of our lives. Is there anything else you'd like to share with that person who thinks lifting weights and eating a healthy diet is useless?

I know it’s very hard to start and stick with it. In my own young life, I have already started twice! Almost everyone feels unsure about exercising or going into the gym for the first time; it’s normal. But it’s also very important to find what helps you work past those feelings and be consistent about exercising regularly and eating a diet that will help you maintain a healthy weight and reach your goals.

My mom is a good example. For years, she tried to lose weight for cosmetic reasons. Even considering all she had accomplished, she could not get her weight under control using vanity as her source of inspiration. Then about two years ago, she was diagnosed with serious hypertension and Type 2 Diabetes; she was told she would die early if she did not lose a certain amount of weight. A serious health risk motivated her to lose 40 pounds and improve her health.

Hopefully, the wake-up call doesn’t have to be that severe for the majority people who have not already made a commitment to living a healthy lifestyle. Find a way to stick with a regular exercise plan and a diet consisting mostly of natural, whole foods; the rewards will be evident within a month or two and serve as an internal source of inspiration!

Please visit Jean Jitomir's "Built Nutrition" blog for more from this diet and fitness expert.

Resistance Training Update: My One-Month Weight Lifting Progress Report

In just a few short weeks, I'm already seeing muscle formation

It was one month ago that I began for the first time in my life to get serious about resistance training to try to build my upper body strength. When I was losing weight in 2004, my exercise routine was exclusively dedicated to cardiovascular workouts on the treadmill or elliptical machine. While I still love my cardio and built considerable muscles in my legs because of it, my arms, shoulders, chest and abs really needed some serious help.

That's why I hired a personal trainer back in December to guide me into unchartered territory for me--weight lifting and bodybuilding. I'll be the first to tell you how utterly clueless I am when it comes to this area of fitness. And I'm sure there are many of you who wouldn't know where to start or what to do to begin doing this, too. Yet it is something that can definitely enhance your body's ability to burn fat while giving you the added strength and energy you so desperately want.

One thing that got me to add this next chapter in my healthy lifestyle journey was watching The Biggest Loser during Season 4. Watching those obese contestants not just running on the treadmill, but also doing some pretty remarkable exercises with weights while they were STILL fat lit a fire inside of me that I needed to get going with a plan to get strong, too. It's been four years since I began livin' la vida low-carb and it's high time I get to building some muscles above my waistline.

That is the path I decided to travel down beginning in mid-December and it has been an experience like none other so far. Even when I lost 180 pounds in 2004, that wasn't nearly as difficult as this has been for me. My brother Kevin was the football player in high school and I played alto saxophone in the marching band. He was athletic and I was...not.

But here I am at the age of 36 years old lifting dumbbells and using exercise equipment that I've never even seen before to make my body even better. It has been exhilarating, exhausting, and exasperating all at the same time. But in a masochist kind of way, I'm lovin' every minute of the pain and agony because I can already see that I'm getting stronger and one step closer to my goal of feeling good about myself without a shirt on.

I was a bit concerned on day one of my training when I told the manager I lost triple-digits following the Atkins low-carb diet. He gave me that scrunched up face showing his disgust at my dietary choice and went on to lecture me about how your body needs carbs to fuel your workouts. I guess he didn't realize he was talking to someone who has studied this subject extensively for the past four years.

You should have seen his face when I explained that I ate a high-fat, low-carb diet and the dietary fat is what fuels my workouts. You would have thought I was an alien from outer space the way he looked at me and the bewilderment on his face was priceless. I offered to help educate him further about this subject by letting him borrow my copy of Gary Taubes' Good Calories, Bad Calories and surprisingly he read it!

After hemming and hawing about a few things he disagreed with during the first few days of reading Taubes' book, the manager finally got it when he got to the end of the book and said "well, you should find what works for you and do that." That's my motto, buddy, and welcome to the spirit of enlightenment! It was a beautiful moment to hear him say that because he changed his tune virtually overnight.

So what about my training?

My workouts have been a bit erratic during the first month because I've been so incredibly sore after each workout. I don't mean the slap-a-little-Icy-Hot-cream-on-it kinda sore, but rather the make-you-feel-paralyzed-til-you-can't-move-a-muscle kind. It's been pretty rough waking up in the morning and barely able to move my arms because my personal trainer worked them so hard on the previous day. The same thing goes for my shoulders and my chest. So far, my abs, calves, and legs have endured the wrath of resistance training.

I'm trying to get in the gym to lift weights on a regular (daily) basis rotating from muscle group to muscle group, but I'm not ready for that yet. It'll come soon enough and the progress I have made in such a short amount of time astounds me. I can't believe that is MY bicep at the top of this blog post. My wife Christine is already impressed by how much bigger my arms have gotten and I told her she ain't seen nothin' yet! By the end of 2008, those arms that still have the remnants of loose skin on them from when I weighed 410 pounds four years ago will be as solid as a rock! It's coming!

The only things I am doing different in my diet now that I am lifting weight is I have increased my protein intake and I added creatine supplements. The added protein is coming from some extra protein shakes and bars to aide my growing muscles. And the creatine gives me that extra boost in my muscles to continue growing and growing. I'm still eating a low-carb diet, taking my daily vitamins and fish oil, and keeping a positive attitude about this.

I'll admit this has been a difficult road, but I'm not planning on giving up by any stretch of the imagination. I'm in this for the long haul not just for 2008, but well beyond that as I transform my body into something it has never been--lean, strong, and looking absolutely amazing! It seems like this dream is so far away, but I'm encouraged by the progress to date that dream will indeed become a reality soon enough.

Let me say a special THANK YOU to everyone who has e-mailed me encouragement in my new resistance training schedule. Because I am so new to this, it has been rewarding to hear from those of you who have gone through the pain and agony of weight lifting in the early days and now look fantastic. In fact, I've got a few interviews coming up with some truly remarkable fitness role models that I know you will enjoy hearing from about how they got the body they've always wanted. Stay tuned for that!

As for me, I'll keep truckin' along with my trainer building up my muscles even bigger and bigger to become that hunkie man I've always wanted to be. It's an unbelievable road I have started down and there's no turning back now. By the way, my weight has increased a few pounds during this, but I'm not worried about it. I KNOW it is muscle weight and I haven't cheated at all since beginning this.

I've been keeping a food journal since day one of my resistance training and am thinking about creating a blog specifically for sharing what I have been eating. Actually, I do think this would be an interesting blog since I started during the Christmas holidays when everyone says it is impossible to eat low-carb. WRONG! I did and you can, too. Lemme know what you think about the idea of posting my daily food and exercise journal online.

As always, I welcome your feedback and comments anytime at livinlowcarbman@charter.net or by leaving your remarks in the comments section below.

1-15-08 UPDATE: One observant reader was concerned about something he saw in the background of that picture of my bicep at the top of my blog post. I was wondering if anyone was gonna notice it.

Jimmy,

Better be careful of all the critics out there because the picture on your latest post shows your muscle formation on your arm--but it also shows a pack of opened WHITE CRACKERS in the background!!!!!!! OH NO!!!!!! LOL! Just thought I would be the first to bring this up.

Yep, you are the first, but I'm sure you're not the only one. Actually, I purposely put that there next to my cashews to see if anyone would notice. No, they're not mine, but they are Christine's. She sometimes gets an unsettled stomach and eats some whole wheat Saltine crackers. Plus, she can get away with more carbs than I can, so an occasional cracker or two ain't gonna hurt her.

GREAT EYE out there and I appreciate you keeping me accountable. ;)

Getting Serious At Last About Resistance Training

Four years after losing 180 pounds, it's time to tone up

The year 2004 was a turning point in my life. Starting the year weighing in at a robust 410 pounds, I had a steep hill to climb to get my life back. But the great thing was I had a proven plan in place that merely needed to be implemented and executed. And the rest they say is history!

It's no secret that the Atkins diet worked and worked AMAZINGLY well on me unlike any other diet I had ever been on. The low-carb lifestyle is so easy to follow and much more pleasurable than the same old tired low-fat, low-calorie diets we've always been told is "healthy" that I can't understand why anyone would want to eat any other way. Unless you are a glutton for punishment, it doesn't make sense to NOT be livin' la vida low-carb. But that's just me.

However, I do want to share one major regret that I have about my weight loss experience four years ago. As awesome an accomplishment that it was (and I'll never deny the positive impact it made on my life for the better) and as good as I have felt ever since taking the weight off, I wish I had been taught how to do resistance training and gotten comfortable with it as part of my workout routine.

In my book about my weight loss experience, I wrote a chapter called "Exercise Is Not A Dirty Word" and it's true. As much as people moan and complain about not having time to exercise, lacking any energy to commit to a regular routine, and any number of other useless excuses that are bantered about by the usual suspects, the fact is there is no excuse good enough for NOT taking care of your physical body. After all, God only gives you one, so you need to do what you can with what you've got.

For me when I was losing weight, that meant cardiovascular exercise galore. As much as I HATED the treadmill when I first started and was gasping for air after 15 minutes at 3mph, today I can easily go 30-45 minutes on an elliptical machine at 8-9mph with 12 resistance and get a good workout.

I'll admit that in 2007 I have been a little slack with my regular cardio primarily because my free YMCA gym membership I used to get with my old job expired and I never renewed or joined elsewhere. I still play volleyball on Tuesday nights at my church for a good FREE two-hour workout, but that was pretty much it for exercise during the week for most of this year. I didn't think much of it, though, since I'm only maintaining my weight now and not actually losing anymore. Thoughts that I didn't really need a lot of exercise anymore made their way into my cranium.

Boy was I wrong!

Although my weight has remained pretty steady over the past few months, I've noticed it start to slowly do the creepy crawly thing. Anyone who has lost a significant amount of weight and tried to keep it off for any length of time knows what I'm talking about. You wake up, step on the scale, and you're up a pound. Next morning, same routine, up another pound with no real changes in your diet. Hey, it happens. You don't panic.

But then those pounds sorta hang around and don't really go away. Again, it happens and you just keep doing what you know got you to where you are now. I liken it to being in a weight loss stall which I had one that lasted for TEN STRAIGHT WEEKS during my weight loss in 2004. Instead, this is a weight maintenance stall and it can be a bit more complicated. However, the same principle stands--keep working the plan and eventually you'll break out of it and return to your pre-stall weight. It's happened several times since I started maintenance in 2005.

I know all that in my head, but sometimes you can't help but let yourself get disappointed by how you look without a shirt on. IT'S EMBARRASSING! Those pictures of me without a shirt on at the top of this blog post were taken of me tonight and quite frankly I'm ashamed to look like that. Yes, it's a whole lot better than when I weighed 410 pounds, but I wanna look ripped and toned--not droopy and have the appearance of being "fat" (although I know that's not fat, it sure looks like it to the naked eye!). I want to look as good as I feel!

See for yourself how bad it is up close and personal:



So I'm marking today, December 13, 2007 down as the official beginning date of the next chapter in my health and fitness life. This is the day I began in earnest what I resolved to do on January 1st this year--GET SERIOUS ABOUT RESISTANCE TRAINING!

Quite frankly, the "good intentions" part of me REALLY wanted to do it all year, but I've just dragged my feet. Life and all the intricacies that come with it have gotten in the way because I've allowed it to. We MAKE time for what we think is most important and apparently on a subconscious level I didn't see this as something I needed to do like I did losing weight in 2004. That fire that burned within me during my weight loss didn't even flicker a little spark in regards to weight training.

Several months ago, though, I signed up with a personal trainer for two hours worth of sessions to kickstart me into lifting weights and having assistance with something that is completely foreign to me. I can do cardio 'til the cows come home, but with lifting weights I'm totally clueless about how to even start. That's why I needed help. But I drug my feet some more and only called him about doing those sessions a couple of weeks ago.

A few weeks back, I joined a local gym called Peak Fitness and I REALLY like it a lot. The people who work there are super-friendly and they don't judge you for how you look. It's sorta in between the high-brow nature of a place like Gold's Gym where you have to look like Ahhhnold to be respected and those local gyms that only have a few select pieces of equipment and that's about it. I've been impressed by the availability of virtually any machine I need every single time I've gone there day or night--and they're open 24 hours a day! Sweet! Midnight workout, anyone? :D

But tonight I felt an inkling within me that the time was right for me to make that commitment to do something about my upper body strength. While my legs are arguably the most physically attractive part of my body because of all the cardio I have done (the definition in my thighs and calves is very noticeable and I've taken great pride in that), my arms, chest and abs are pitiful looking. Well, you know that for yourself now that you've seen my pictures.

What did I do to seal the deal on that commitment? I hired a personal trainer. Watching professional trainers like Bob Harper and Jillian Michaels working those courageous contestants on "The Biggest Loser" as hard as they do, I've always wanted to have a trainer to do that for me, too. I literally motivated myself to do the cardio in 2004 that was an integral part of my 180-pound weight loss success, but I've needed somebody to get me going with weight lifting and getting into a regular routine. And that's what I'll be doing from now on over at least the next 12 months.

I'm signed up to work twice a week for 30-minute sessions with a certified personal trainer and may increase that if I feel I need more personal attention. I especially like the trainer they started me out with tonight. He looks absolutely amazing with guns that I'd love to have and I told him I'd like to get to where he is physically by this time next year. Without flinching a bit and with a smile on his face, he assured me he could help get me to that goal if I put forth the effort.

You know me, I'm up for a good challenge. And this is it. That New Year's resolution I wanted to start in January 2007 is about 11 1/2 months late, but I'm doing it now...better late than never! My body still aches from top to bottom after my first session even now hours after my first training session, but as John Cougar Mellencamp used to sing, it "hurts so good!" I'm ready to do this and am as excited about getting stronger in my upper body as I was losing weight in 2004.

I'll be popping in with my progress from time to time and posting pictures when I start to see differences happening. I just want to be stronger and look good without a shirt on. That's been a real dream of mine ever since I kissed 400 pounds goodbye and I believe it can still happen with the right effort. My trainer said he could tell I was pretty healthy and did lots of cardio because my breathing was good during the workout. Now we need to add some muscle to that endurance and get Jimmy Moore looking the way he needs to be.


Could I possibly look like this in the near future?

Of course, I do have all that loose skin that's just been hanging around for the past four years as a badge of honor for how far I've come. But maybe some of it will now tighten up through this process. If there's a way, then I'm confident my trainer will help me get there. Wish me well in this next endeavor that will complement my permanent and healthy low-carb lifestyle change.

And if you've been putting off starting a fitness routine--cardiovascular and/or resistance training--then don't wait until the new year to get started. Start RIGHT NOW and get ready to transform your weight and health forever. YOU CAN DO THIS and I'll be right here working hard to do the same. Hey, does anybody have any Sportscreme, my muscles are KILLING me?! :)