"But where do I start?" you might be thinking. Well, in the last post I talked about quieting that nasty voice in your head down long enough to begin listening to your heart; giving your heart a chance to express what desires lay there within. Make sure that it is something that is coming from your heart because creating things just for the sake of creating something isn't going to cut it. I can produce a widget but not have a care in the world for it. Dream big...listen for it. I guarantee something is in there. For me, I want to experience abundant health so that I may inspire and encourage others.
That is a great mission but still a bit conceptual. We have to get to the specifics. I need to get on the road to abundant health before I can inspire and encourage others to do the same for themselves. I seriously doubt that many would be taking wellness advice from a woman at 200lbs and 39% body fat. Granted, they might if I had previously weighed 300lbs but that is not the case. I need to made progress towards wellness before I can get on to the real goal of encouraging others in their own wellness.
That leads us to the brass tacks of it now- what are the desired numbers? What is my ideal body weight? What is my ideal lifestyle that I would like to live? I would like to be quite active. I would like to summit Rainier at some point as well as run a full marathon. I would also like to feel great in my clothes and not have then feel too tight when I sit and not have to worry about a muffin top. I want to have energy to have play present in my life. I want to feel good in my skin. I remember playing at the playground and swinging on the monkey bars. I want to do that again. Most importantly, I want to be ready for whatever God calls me to do. I would love to go to abroad again and support missionaries short term; however, I need to be able to take care of myself as well as be of value. In my current state of health, I could not be of much assistance trekking in Nepal to a remote village to go minister to people. Nor could I help much on a building project that required much physical labor. Now before you go finding reasons/excuses for why it would be ok to not contribute physical work, let me say this: Yes, you can have physical limitations but when the limitations are your own doing (ie being overweight) that is plain unethical. It kicks God in the face by saying, "You know that body that you gave me to do all kinds of awesomeness for you? Yeah, well about that. I rather sit here on my couch, do nothing (or very little) that contributes to my community, and eat a ton of processed foods instead of the food that you created for me to eat."
First dream and pray, then know that dreaming and praying is just the start. We have to do our part too. We need to go and meet God. We have to show Him that we want this. Like the saying goes- shoot for the moon so that you land in the stars if you do miss. Have long term goals set but focus on the short term goal regularly.
Here's a place for us to start:
1. Long term ultimate “ideal body”
2. One-year goals
3. Three-month goals
4. Weekly goals (weekly body composition test and weigh-in)
5. Daily goals (habits to develop, behaviors to do every day)
6. The goal of continually beating your personal best
The ideal weight formula:
To calculate your ideal bodyweight, you need to know your desired (target) body fat percentage, current weight, body fat percentage, and lean mass. You simply divide your current lean mass by your percentage of lean mass at your target (desired) body fat percentage. The formula is:
Current Lean Mass (in pounds or kilos)
1 – Target Body Fat %
You are male
Your weight: 194 pounds (88.2 kg)
Your body fat: 18%
Your fat weight: 34.9 pounds (15.9 kg)
Your lean mass: 159.1 pounds (72.3 kg) (total weight minus fat weight)
Your target body fat percentage: 12% (.12)
Determine your percentage of lean mass at your target body fat
by subtracting your desired body fat from 1: (1.0 - .12 = .88)
Divide your current lean mass by 1 minus your percentage of lean
mass at your target body fat percentage to yield your ideal weight: (159.1 pounds/.88 = 181
pounds (82.3 kg)
Thus, your ideal weight at 12% body fat is 181 pounds (82.3 kg)
So I came up with some numbers to start playing with. I am sure that they will change during this journey but you have to start somewhere. You know about analysis paralysis! I have a long way to go but at least I know where I am aiming for. DREAM BIG!
My ideal weight is 147.5lbs with 20% body fat and 118lbs of lean body mass
3 month goal: lose 20lbs and decrease body fat by 6% ---- running 3+ miles while talking
1 month goal: lose 6.5lbs and decrease body fat by 2% ----running 1+ miles while talking
1 week goal: lose 1.5lbs ----30 minutes brisk walk while talking
Figure out what your goals are and write them down. Put your 1 week, 1 month, and 3 month goals on a note card and put that in your pocket so that it is with you everyday. Keep your eye on the target. Put reminders of who you are on the fridge, on the mirror, on your dashboard.
And above all else, be grateful for RIGHT NOW that you still have air in your lungs and fill the space around you with as much love as you possibly can! You still have today to do something about your health. This isn't going to be a cake walk. It's going to be hard work. So RIGHT NOW work hard and dream big. Every step, every meal, every bite, you have a chance to make a difference. I'm right here with you.
Speaking of Right Now- here is a post I did awhile back on it and that great Van Halen song as a bonus.
*Ideal weight formula credited to Tom Venuto of Burn the Fat Feed the Muscle
God, I know that I am responsible for my health. I am will to take the steps necessary to return to a fabulous state of health. I also know that I am going to have to lean on you to get me through some of this. Especially when I get distracted thinking about cake when I hear someone say that this isn't gonna be a cake walk.