“Your Story”, our Friday Series, is following Ty, a 26-year-old guy who just finished week #4 of his 20-week health makeover to get fit and lose 30 pounds for good.
(Photo courtesy Redbook. 28 grams of sugar in the yogurt is equivalent to the sugar in 2 donuts. If you eat the donuts instead, you’ll at least know where the extra pounds came from.)
Ty felt frustrated this week but he kept going! He’s been working out 5 days per week and he eats well but there’s not been a huge external change to make the effort obvious. He is realizing that making a lifestyle change is “not an overnight thing, not a 4-week thing. It’s a long process. It does take a lot of work and does take a lot of resistance.” Staying on course takes as Ty puts it, “talking to yourself.” Ty sees that the beach body goal “will take a lot of time” but this is his goal and he knows his steady efforts will produce the results he wants.
Ty worked out 5 days this week. (Cardio 15-35 minutes; Strength 35-45 minutes; Stretching 5-10 minutes. Per visit.) He took 2 days off mid-week and he is proud that he didn’t allow the rest turn into a long break. One day, “I just about ran out of time for my workout. It crossed my mind once to skip, but I went. I told myself I’ll just go for 20 minutes.” He ended up completing an hour.
He feels good about himself and likes his posture and his leg strength.
A birthday party at a fancy steak house, weekly trivia night at the pub, and Saturday evening = 3500 calories aka 1 human pound. This is better than last week. Interesting that the fancy steak had fewer calories than the scalloped potatoes and buttery veggies that it came with.
Ty’s Knowledge Base
Ty is eating breakfast now, and he made a point of purchasing fat-free Greek fruit yogurt, but the manufacturer had hidden over 18 grams of sugar in one ¾ cup serving. That’s 5 teaspoons of sugar front-loaded onto the day of an individual who is making an effort to eat a healthy breakfast.
Ty tried a filling alternative: Steel-cut Oats with 3/4 cup of 0% Greek yogurt plain – served with chopped apple, raspberries, blueberries and banana. He started his day full with the goodness of low-fat protein, calcium, complex carbs, and fresh fruit. That kept him satisfied to lunchtime, unlike the sugar-loaded yogurt.
For Ty’s consideration
Cardio shouldn’t slip below 150 minutes total in a week. That means gym cardio should be at least 30 minutes per visit in a 5-gym-visit week, where other cardio like walks and sports aren’t happening. (Major health organizations such as Health Canada, the CDC and the American Heart Association recommend at least 150 minutes of moderate to vigorous intensity aerobic activity per week, in addition to 2 sessions of strength training.)
Weight: 226 pounds. Waist: 39 inches. Height 6 foot-3-inches.
(Started at 230 pounds Jan 14, 2014.)
YOU next year Principle
Always read the label, Mabel! Read the nutrition label on the back. Don’t assume that a product is healthy just because it hints this on the front of the package.
Sweetened yogurt is the new ice cream.