Time to Join a New Gym ??

Time to Join a New Gym ??

I am thinking of joining a new gym… Not instead of my current gym (12Rnd Fitness – which I LOVE)… but as well as.

I look forward to going to the gym so much (Endorphins are a wonderful thing), that sometimes at night, I am tempted to go to bed early, just so I can go to sleep, wake up, and go to the gym again… I am actually considering joining a 24×7 gym so I can sneak in some quick after dinner/late night workouts 🙂

OK.. I admit… it may be a little obsessive…

Endorphins – the Happy Hormone

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain and also trigger a positive feeling in the body, similar to that of morphine (apparently)….

After 20 to 30 minutes of hard aerobic exercise, endorphins are released and will result in a mood and energy boost for two to three hours, and a mild buzz for up to 24 hours.

“Traditional” Gyms

It’s been many years since I have been to a “regular” gym (I used to be an aerobics junkie in my early 20s)… but the thought of rows of treadmills and spin bikes, and dozens of scary exercise machines with dubious (possibly torture related) purposes simply does not appeal any more…

These days 24×7 gyms seem to be popping up all over the place. These are largely “exercise machine” based, and convenient in terms of locality and time of day for workouts, but rely a lot on your own commitment, and tend to lack supervision and guidance from trainers.

A 24×7 Gym may be useful for me as an extra to my 12Rnd membership – to help focus on exercising particular body parts, and also at times of the day when my 12Rnd gym is closed…. although I can’t see myself going anywhere near a treadmill.

12Rnd Fitness

12Rnd Fitness is very different from the traditional Gym model… It doesn’t depend on a bunch of exercise machines, but is based around more traditional boxer training strategies, and exercise “stations” with a never ending variety of exercises that change daily (with a trainer always on hand to fix/improve technique and push you harder).

You can start a 12Rnds session anytime you like, and exercise your way through 12 different “rounds” or stations, of 3 minutes each ( each with 2 or more excises ) – with 30 second recovery/changeover time in between… A bit like a cross between Rocky and F45 I suppose.

At the moment I am currently averaging 5 or 6 sessions a week, but have (during challenges… see below) managed 8 or 9 sessions a week.

6 Week Challenges

Every few months 12Rnds run a “6 week challenge” which is a way to increase motivation and push yourself a bit harder for a short period… They liken their challenges to getting “fight ready” and they follow a pretty defined structure involving different types of food and exercise at different stages of the challenge.

I have participated, with various levels of commitment in 2 challenges so far – but am looking forward to getting “serious” about the next one starting in October.

MyZone

I have very recently started using a Myzone Heart rate monitor (I was given one for my last birthday). It is great to get proof that those times when I “think” I am working hard… that I usually am… and although it is early days yet (the Myzone monitor apparently takes a while to calibrate maximum heart rate), I was very surprised (shocked actually) to discover that I am consistently in the top few of the exercise leaderboard.

So … Time to Join New Gym ? … maybe… but maybe not…

Wow What a Year !!

Wow What a Year !!

12 months exactly since my gastric Bypass Operation – and what a fantastic year I have had…

I have :

  • Lost over 40Kg in weight
  • Stopped all Diabetes Medication
  • Drastically reduced my Blood Sugar and am now officially Diabetes Free
  • Joined a Gym (and am getting a little obsessed with it but am LOVING it)
  • Significantly improved my muscle mass
  • Been “dumped” by my Endocrinologist and Bariatric Surgeon… and even my GP doesn’t really want to know me 🙂
  • Never Felt Better !!!

49 Weeks – Feeling Fantastic

49 Weeks – Feeling Fantastic

Its been a little over 3 months since my last post… but how many times can you say “things are going great” ??

I’ve continued to lose weight and are now just over 90Kg…. That’s a total weight loss of 40Kg or nearly 1/3rd of my original body weight 🙂

Gym Junkie

I’ve continued going to the Gym… and am loving it…. In fact, for a while there I got a little obsessive and was going 8 or 9 times a week, but have scaled that back to just 5 or 6 … which I’ve found is actually more effective and efficient – my gym sessions are now longer and more powerful and my body is recovering better between sessions.

Since joining the gym – 7 months ago – I have lost an additional 10Kg in weight, which is pretty significant given that my muscle mass has also substantially increased.

Blood Results

I did a regular follow up with my nutritionist today… and all my blood tests are fantastic… except for Iron which is a bit low. This is completely normal (and expected) after a Gastric Bypass and I will continue to take Iron supplements (Maltofer) daily along with my multivitamins, although I can now stop taking Calcium supplements.

I am still not taking ANY diabetes (49 weeks since surgery), and my average blood sugar reading (HbA1c as per stats below) is continuing to drop.

Blood Sugar (HbA1c)

HbA1c is a blood test that is used to help diagnose and monitor people with diabetes. It is also sometimes called a haemoglobin A1c, glycated haemoglobin or glycosylated haemoglobin.  It shows the average level blood sugar levels over the past 2 to 3 months.

Target Weight ?

I can expect to continue losing weight for another 6 months or so… although the rate of weight loss will slow down.

I have already lost more than I had hoped for, but at 90Kg and 172cm… my BMI (31) still puts me at borderline Obese…. I am now hoping to lose another 5 or 10kg – with a provisional target weight between 80-85Kg… This would still mean I was considered Overweight…. but at 172cm, the suggested “healthy” weight is considered to be between 54 and 72 Kg… which to me seems absurdly “skinny”.

So far, even though the quantity of food I eat has significantly reduced (I just can’t physically eat anywhere near what I used to), I have to admit that I’ve not been particularly careful about the types of food I eat.

I have decided that once I get below 90Kg (which should be any week now) I will make a conscious effort to make smarter choices about the types of food I eat and this should help me get closer to that 80Kg target 🙂

Diabetes Free at last !!!

Diabetes Free at last !!!

Today I had my final (hopefully ever) trip to my Endocrinologist and have been declared “Diabetes Free” at last …

HbA1c

I have not been taking ANY diabetes medication since my surgery (35 weeks ago), an now (as per my HbA1c stats below) I am finally in the “non-diabetic” range

HbA1c is a blood test that is used to help diagnose and monitor people with diabetes. It is also sometimes called a haemoglobin A1c, glycated haemoglobin or glycosylated haemoglobin.  It shows the average level blood sugar levels over the past 2 to 3 months.

The graph above shows my HbA1c stats for the last 6 years or so – since I was diagnosed with Diabetes.  Soon after I was first diagnosed, I was able to control it pretty well with diet and exercise, but in 2015 it shot up and I started medication.  Over the subsequent years, despite increased medication it was never really well controlled… Since late 2017 it has gradually improved, but this was primarily as a result of increase medication (mainly mutliple daily insulin injections).  However, since my Gastric Bypass operation (35 weeks ago) I have been completely off all diabetes medication… and my blood sugar is finally back to “non-diabetic” levels.

This does not mean that I am “cured” – the underlying problems still exist, and I will need to keep an eye on it in years to come (diabetes has a tendency to worsen naturally with age)… but I am no longer conside4red “diabetic” and will not (as long as I stay diabetes free) be impacted by the many life shortening outcomes caused by diabetes.

In fact… not only is my HbA1c looking good, my cholesterol (which surprisingly was never that high) is down and everything else is looking great… except for slightly low Iron levels… sounds like a great excuse to eat a nice juicy eye fillet to me 🙂

Muscle is Denser than Fat … Apparently …

Muscle is Denser than Fat … Apparently …

As per my last post (Still Losing Weight & Getting Fit)… I started back at the Gym after reaching my 100 Kg Milestone… Without thinking too much about it, I had anticipated that this would give my weight loss a bit of a boost… I was WRONG !!!

In fact, rather than losing weight (I had pretty much consistently lost 1Kg per week since surgery), I actually started to put it on… and 2 weeks after joining the gym I was up by 1.5Kg…

Muscle vs Fat

I remember people saying “Muscle Weighs more than Fat“, so thought I’d do some research.

Of course 1Kg of Muscle weights exactly the same as 1Kg of fat… but Muscle is actually denser than fat, which means muscle occupies less space (volume) compared to fat.

Muscle has a leaner appearance due to its high density whereas fat occupies more space (volume) in the body. Two people could weight the same but could look very different depending on their body composition – a person with high body-fat percentage versus a person with high lean muscle percentage will probably be in two different sizes of clothes and health risk.

Muscles are made of long fibers tightly woven together. Fat, on the other hand, is composed of different sized droplets and some are more full than others. These droplets stick to each other but leave some empty space in between.

In the image above, one kg of muscle takes up less space than one kg of fat. This is why you might notice a slimmer waistline but no drastic change on the scale as you begin a new workout or meal plan regime – your body is burning light fat, but building heavier muscles.

Weight Loss Graph

Here is my weight loss graph since surgery… for the 1st 4 weeks at the gym (3 or 4 times a week – moderate intensity), I still had a net gain in weight of approx 1.5kgs… however, since then, my body seems to have figured out what’s going on, and my weight is (again) on a downwards path… In the last couple of weeks I have increased number of gym visits and intensity and seen a 3kg drop in just 2 weeks 🙂

Note: Even though I wasn’t actually losing “weight” during the 1st 4 weeks of gym, there was a noticeable change in body shape and toning.