The Overloading Principle

I have been trying the overloading principle this week. If we put our bodies under pressure or challenge it, it starts to change to meet that challenge. If we have a workout plan and we keep doing it for weeks then our body will adapt and get use to that workout.

In the new Men’s Health book Power Training (which I have yet to find & buy) they suggest changing something in our workout every time we go to workout. No big dramatic changes but build it up, never doing exactly the same workout twice.

This week I have been tried these variations;

  • Monday’s workout I took out all the stops (stretching before my workout) and pressed through my 45 minute in only 30 minutes.
  • Wednesday I still did my stretching but before my workout and during that workout I used slower motions to build up the tension on my muscles.
  • Today’s (Friday) workout I upped my reps from 12 to 15.

Let’s see after a good nights sleep tonight will do. But I can tell you I am feeling it, bulky but in a good way. Any more suggestions would be much appreciated, if you have any stick them in a comment.

Motives Are Important

After all my past failed attempts to lose weight one thing that I know that also caused me to fail was my motives. We can have many motives for losing weight. Speaking for myself; my motive was always purely to be accepted by others and not ridiculed.

The wrong motive.

Now I am (kind of) doing it for myself……..Kind of? Being obese you are at a far higher risk of having a heart attack, heart disease, diabetes, etc. There are many illnesses and diseases linked with obesity.

I am a husband…

I am a father…

In July I will have been married for 3 years…… do I want to check out after being married for only 13 years? My son will be 10 months old on the 2oth of February….. do I want to check out before his 10th birthday?

NO & NO!!

Am I losing weight for my family? ….. again, no!

I am losing weight and becoming a stronger person and a more disciplined person for ME! I don’t want to leave the two things that mean more to me than anything in this world. I want to grow old with my wife and when we have accomplished the work God designed us for then we’ll check out! I want to see my son grow into a man and have a family too.

“Ohhhh!! He’s only lost 5kg (11lbs) and he’s getting ahead of himself.”

It’s called ‘hanging it all out!’ You should try it. I am trying to make myself SO accountable that I have to live up to my words. Lets add some more….. mmmmm let me think.. ok If I quit before my goal of 100kgs (220lbs) I’ll ……. mmmmm eat a plate of worms and put it on YouTube ok? Now I’ve really stuck myself in there! ::wipes sweat off forehead::

This is what motivates me;

My Wife


My Son

3rd WEIGH-IN – Going Down Sir?

I am really happy about my 3rd weigh-in, lost another 2kgs (5lbs) and I lost 2 inches off my waste and another 2 inches from my hips. I am a happy chap today!

No pain of discipline then no gain!

Weight = 132kg (290lbs)

Waste = 54 & Hip = 50

54 / 50 = 1.08

Workout Review: Conqured Cardio

Yes! I tackled my cardio workout today and managed to slog my way through it. I don’t know what it is about cardio that I don’t like, maybe because I am on an exercise bike, I’d rather be out in the open. But then again I am living in the second largest city in Indonesia with a population over 3 million people. A city that never sleeps with petrol and diesel fumes racing into the air, I’m probably healthier and safer on my exercise bike.

Also the fuzz (cops) here are infamous for looking for ‘uang kopi’ (coffee money – AKA money on the side). I got stopped once for walking on the wrong side of the street, I’m serious. This brave PC Plod told me that I had to pay a fine as I had walked on the wrong side of the street. I brought it to his attention that there were about another thousand people walking on this side of the street. He made me wait there for about 45 minutes until a senior officer came on the scene and gave out to him for being such an idiot and let me go. I was glad that day I had a magazine with me.

Ok back to cardio. I managed only 10 minutes on the exercise bike this morning. I am determined to make 20 minutes on Thursday.

2nd WEIGH-IN – I Have To Keep Saying, “slow but sure”

Ok my weigh-in results are;

Weight = 134kg / 295lbs / 21st (A loss of 3kg / 7lbs / half a stone)

Waste (56) (loss of 1 inch) & Hip (52) (loss of 1 inch)

W56 / H52 = 1.09 (but some of the numbers after the 9 are changing so I guess that’s a good sign 😛 )

Hey in my opinion it’s slow, but it’s still progress and I am a little closer to my goal. It is still early days and I am resting now and ready to hit the weights again on Monday!

So What is My Goal?

To be honest with you, I already have a goal for my weight loss. I am guessing that it is fear of failing that has stopped me from revealing it to you.

This blog is for accountability and I also hope I can inspire and encourage others to take the challenge to sweat and burn off the bulk of blubber and depression that they too are carrying.

I made a promise to myself to be completely honest with everyone on this blog; so before I get cold feet, here is my goal.

I am currently (based on my first weigh in) 137kg / 302lbs / 21.5st and I am 5ft 11inches tall, so I have set my first goal at 100kg / 220lbs / 15.7st and a waste-to-hip ratio of 0.92

When I reach this goal I will evaluate further and then set new goals. To me this goal is challenging enough and still realistic.

So I have done it, this is my goal and I am going to be disciplined until the job is done!