In order to keep things simple and begin to shed fat from my frame, I have decided on the following dietary principles to follow for the next two months. I will monitor the weight loss at weekly intervals. I hope to shed approximately 12 to 16 pounds of fat by October 30, 2009. My goal for the year is to decrease my total weight by 25 to 30 pounds without the loss of muscle mass.
Here are the principles I will follow for phase one:
- Eat more fish than lean meat.
- Eat more raw vegetables than fruit.
- Eat more fruit than fat.
- Eat more fat than whole grain.
- Avoid processed foods (e.g., baked goods, sugar, snack foods, etc.), and avoid diet drinks to the maximum extent possible.
- Drink lots of water.
- Consume very small and infrequent amounts of dairy products.
Exercise:
I don't believe in making big, quick, changes to an exercise program. Since I have been training consistently in Goju-Ryu Karate over the past two years, my work-out schedule will include the following until October 30, 2009:
- Minimum Goju-Ryu Karate training time of 6 hours per week. Each class is always two hours long.
- Jog 6 miles per week for two weeks and then add 2 miles per week until I reach 12 miles per week and continue at that level until October 30, 2009.
- Lift light weights, with high reps, three times per week.
- Practice one yoga posture after each weight lifting session. Same posture for two weeks, then try a different posture.
- Because work and family obligations can always get in the way of training, if I am unable to meet any of the goals set above, I will attempt to compensate by adding more running, or Goju-Ryu training, or yoga, or weight lifting, as daily and weekly circumstances dictate.
So that's it. I'll record and publish what actually happens on a bi-weekly basis to monitor my progress. And I will make modifications to the plan as time passes.
