Y - 4 - 3 - B Part III
From this to this...in a few months. It works and it is sustainable!
This is Part III of a Three-Part series I created to encourage you to adopt a new healthier lifestyle. If this is your first visit, you need to go to the Clarksburg Post http://clarksburgpost.com and read Y-4-3-B - Part I - the basics. Part II is in this website Blog and gives more details regarding each section of my plan : Y = yoga. 4 = giving up designated carbs for four days. 3= eating what you want for three days, but only 1/2 as much. B = working with a stability ball for core strength and balance.
Today, in Part III, I want to give some helpful hints for reaching reaching your goal.
Yoga:
As I said earlier, if you are newcomer to yoga, take a class. Suggestions as to where are in Part II. I would start with your local YMCA. Go into it with an open mind. Yoga is not chanting and twisting like a pretzel. It teaches breathing, increases flexibility, and relaxation. Once you have the basics, you can do it at home, if you choose - I do. However, some need the group-thing and little push of a class to attend it regularly.
Actually, there are yoga programs that specialize in what you want to accomplish. For me, I googled "Yoga for Golfers." I bought the program I wanted from Amazon. For instance: There are programs for bowlers, seniors, gardeners, and much more. Just google your interest and see what comes up.
4:
It is not that difficult to give up pasta, bread, potatoes, and rice for four days. Just keep thinking...on Friday, Saturday, and Sunday, I can eat what I want. I would encourage you to begin, if not already, to read labels for carb contents. Almost everything has carbs. Limit beans, sauces and any product with 18 or more carbs.
3:
On your free days, remember to eat 1/2 - sized portions. Go ahead and enjoy a bowl of ice cream - on one of the three days. NOT all three. Enjoy the three days, but be smart and in control.
B:
Get a good large stability ball. I got mine locally at Dick's Sporting Goods We only have one good sporting goods outlet in my area - NOW! Most have a pump included and it is easy to use. Do not think about going to a gas station and pumping it up, it wont work. I asked a Dick's employee, obviously uninformed, if I could and he said yes. The hand pump (included) only takes a few minutes.
If you are fairly athletic, you can begin with the included exercises or better yet, take a class. Again, try the YMCA. If they do not teach, they probably can recommend a place. Like the yoga, I googled specific stability ball purposes (golf) and ordered a program fit for me. Actually, I added some on my own from past experiences. It really helps with core (stomach and back) strength and balance. I am 68, in good health for 68, but I am aware of the dangers of falling - at 68. Work on core and balance...just for the "health" of it.
Some additional advice:
Scales:
Weigh yourself on Friday and Monday and record the loss-gain. But remember: Everyone's metabolism is different and do not judge your progress by other people.You will lose weight during the week but probably gain a little over the three day period (Fri, Sat, and Sun.)
Evening snacks:
Avoid them all together if possible. If you must, apply the "4-3 period." During "4" eat only healthy snacks...no chips and dip, no fruit (sugar). I would suggest tuna fish with olive oil and a little seasoned salt, pepper, and a dash of Tabasco (I make my own), a few un-salted peanuts, a little cheese (no crackers). Personally, I like those big dill pickles. Just keep the carbs under 18.
Alcohol Consumption:
I like a occasional scotch, glass of wine, and a beer when the weather is warm. But remember...moderation. If you do not drink, all the better. If you do, cut the consumption in half. As a little "helper," keep the supply as far away as possible.I have a wine cellar in the basement. Instead of bringing a bottle or carafe up stairs,I take my glass.. The extra walk/steps can be a cheat-deterrent..
New ears Resolution:
Enjoy the holidays. Begin Y - 4 - 3 - B after New Years. However, enjoy in moderation. Do not store up like a squirrel for winter.
More than weight loss:
Y=4=3=B provides more than weight loss. It will lower cholesterol, decrease sugar levels (diabetes), provide more energy, AND...enable you to fit into clothes you once loved wearing but were buried deep in the bowls of your dresser and closet...for me, I can now wear a favorite pair pair of jeans which cut of circulation a couple years ago, my wedding ring no longer turns my finger blue, and "people have noticed."
That's about it boys and girls. This will get you started. And, If you live in North Central West Virginia, I will be willing to travel and speak with your group or organization. If you are outside this range, I can still come but we will have to talk about "arrangements." You can contact me at the end of this post or at [email protected]. Look for the full-sized version - comng soon. A least I hope soon.
(pic from wonderopolis.org)
See you after the holidays. Merry Christmas and have a happy, safe, and prosperous New Year
Until next year, signing off
Michael