Get in Shape the Right Way

I’m Back and Killing The Fat Man!

This is something I’ve been needing to do for quite a while.  Swallow my pride and commit.  This is a bit of a confession, but mostly an announcement that Trip Fitness will be back in full force as I find my fitness again!  I’d love for you to follow along…

Not a Fraud!

My last blog post was in October of 2016.  Coincidentally, that is about the same time I started slipping on my fitness.

The one thing I will not do, is write on this blog as a fraud.  I will not write about fitness unless I am practicing what I preach.  I will not put up a front that I’m something that I’m not…

The Rise and Fall…

Around July 2016, I started building an amazing home gym in my basement (more to come on this).  It is outfitted with a ton of Rogue Fitness goodies and set up for some serious lifting.  I worked out religiously in that new home gym from July, until around mid-late October.

Home Gym Img

My home gym.

In October, I tweaked my shoulder a little bit while going too heavy on some lifts and at the same time, went on vacation to Disney with my family.

I stopped working out the day we left for vacation and really never picked it back up seriously.  In reality, I haven’t done a true workout for the past year.  I can make up so many excuses such as:

  • We have a family of 6 and are always busy…
  • I travel North America for work and was too busy…
  • I injured my shoulder…
  • I’ll start tomorrow…
  • I’m not THAT out of shape yet…
  • My pants and shirts still fit… (kinda)

Believe me, I told myself these excuses every time I went to the basement and walked past this bad ass home gym I created.  All that really matters is that those six things above are nothing but excuses.  Excuses that I told myself for the past year…  Excuses that put me back to my heaviest weight I have been…  Excuses that have affected my energy, self confidence, and family…

The Tipping Point

Well, I’m writing this today to say…  I’M KILLING THE FAT MAN!

I was recently at a work function and had the opportunity to take a few pitches of batting practice at Minutemaid Park.  One of my salesmen recorded a video for me and what I saw in that video flipped a switch.

I saw a guy that I wasn’t pleased with…  It wasn’t until that point that I really got a candid look of how much weight I put on.  After that video, I told my wife, “I’m done…  I’m getting back in shape and killing that fat man I saw.”

Sometimes it takes little things like this in order to spark a change in someone.  I don’t enjoy being out of breath while playing with my kids, or doing simple tasks.

The day after christmas was my heaviest I’ve ever been in my life.  I tipped the scale at 230.6 lbs…  Look…  I’m not 6’5″…  I’m 5’11”, maybe 6′ on a “tall day”.  I also bought The Wirecutter’s highest rated “smart scale” called the Eufy BodySense Smart Scale.  Let me tell you…  If you want to get motivated, buy a scale that tells you your body fat, BMI, Visceral Fat, and Muscle.  YIKES!

The Change

Today marks day number 6 that I’ve decided to make a change.  I have went down to the home gym 4 out of 6 days.  I’ve also started eating smart again.  Most of what I am eating is what you’d consider low carb…  Meats and veggies are my staples.

The day I got back from my business trip with that change invoking video, I weighed in at 226.6 lbs.

Yesterday morning, I weighed in at 220.0 lbs.  This is typical when you go from eating like crap, to watching what you eat and in turn removing the majority of carbs out of your diet.  It is a lot of bloat and water weight that I’ve dropped…

My Workouts

Here’s what my past four workouts have looked like…

Day 1: I needed to just start, do something that would get me back into the groove, nothing fancy, just START!

  • 5 minutes on Assault Air Bike
  • 5 minutes on Concept 2 Rower
  • 15 minutes on Treadmill

Day 2: Followed a modified Assault Bike WOD

  • 50 Calorie Assault Bike
  • 40 Air Squats
  • 30 Ab Mat Sit Ups
  • 20 Push Ups
  • 10 Pull Ups
  • 10 Burpees

This took me over 17 minutes to complete.  It looks easy, but it takes a good internal engine to get through this.

Day 3: Added in some weights and conditioning.

21 – 15 – 9

Assault Bike Calories and Dead Lifts (supposed to be body weight)

I went with 135lbs for the dead lift portion, but definitely should have gone heavier.  I’ve once had a max dead lift of 460 lbs, so it is a movement that comes easier to me.  I still didn’t want to do something dumb and injure myself…

  • 21 Calories and 21 Dead Lifts @ 135 lbs
  • 15 Calories and 15 Dead Lifts @ 135 lbs
  • 9 Calories and 9 Dead Lifts @ 135 lbs

Finished this workout with:

  • 5 minute Concept 2 row
  • 12:30 incline walk at 3.5 mph

Day 4: Followed a Crossfit.com WOD

Started with the Iron Scap shoulder routine from Crossover Symmetry

7 Rounds for Time:

  • 14 Dumbbell Dead Lifts (35lb dumbbells) and 14 Alternating Shoulder Press
  • Took me 8:38 to complete, but I was gassed!

Finished this workout off with:

  • 5 minute Concept 2 row

Join In!

I will begin posting much more on here, including my workouts.  I hope I can create a small group that has the same problem and we can regain our fitness together!  Share this with a friend that is in need of a change!

As always, you can subscribe to this blog and follow along by entering your email into any of the boxes on the site.  Including the bar at the top, or on the home page.

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  • Jenelle MIller

    You go Zach! You got this! No more excuses. And when I come over this weekend, I want to get my stats from that fancy scale of yours! Your sis – the one that exercises