- Muscle Burns Fat By Just Existing
When I was in high school I was 6'3 and 150 pounds. I ran cross country and always felt like I was over weight. I didn't even know the term body dysmorphia back then but looking at photos of me from back then... I definitely had body dysmorphia. With the acknowledgement of my glaring body dysmorphia out of the way (Thinking I was overweight at 6'3 150), there is a small kernel of truth to what I felt.
I felt that my physique didn't look as good as some of the other guys on the team.
Yes, this is extremely self-centered but it's just how I felt as a kid in high school. I judged myself by looking at the other guys and seeing they were more muscular and looked more filled out. I want to point out that judging yourself by looking at others is NOT the way to live your life. High school me felt like I was faster, I trained harder and I'd push each race to beat them. Why could I beat them in races but couldn't achieve what they had achieved in aesthetics?
I never trained for any strength.
If you asked me to run 10 miles. I could do it. If you asked me to do 10 push-ups? Hmmm, probably not! The strongest muscles in my body were in my legs but everything else (Abdominal wall, back, arms, chest) were very underdeveloped. They were so underdeveloped that when I got to college I began having hip and lower back pain.
It's now later in life that I've focused on muscles I never knew mattered.
Yes. A lot of us guys want BIG arms (Hence the picture) but I never knew that my abdominal wall mattered so much. You don't need six pack abs but building core stability helps your daily life. I remember only doing 1 pull-up in high school and now I can do 6 (And I 35 pounds more). I eventually went to physical therapy for my hip and learned more about abductors and using bands. Strength and resistance training has greatly lowered pain, but best of all...
The muscle I've gained has helped me burn fat by just existing.
Brian S.
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- Here's the latest video of the month. Y'all be safe, be mindful of your actions. Keep your eyes and your prize and your purpose alive
https://youtu.be/yRX7L5w19bE?si=A_vluKjhiF1uT4fc
- Just got asked about my workout program again, so I'm sharing here for easier viewing. I'm also glad I'm helping others through my posts. You helped me a lot too.
It is free on YouTube
(HR12WEEK 5.0 is 2025's program)
https://youtube.com/playlist?list=PL2ov72VWpiOr7JQtL-sRo5a8bMp4gE2y_&feature=shared.
Heather Robertson is the channel. She also has a website. In 2020 (Covid Lockdown), she started the 12-week workouts. This is year 5, so it's HR12WEEK 5.0. Each one has a different focus (see her website), some more strength, some more cardio, and others a mix.
I am 45, so my body doesn't move as easily, so I do modify and max weight are 10s to ensure proper form to avoid aggravating back.
I tried other HR12WEEK programs and BODI (beachbody) programs for years but always had to stop within the 2cd or 3rd week because of pain.
But 5.0 I've had no issues. Just days here and there that I needed extra time off to let my body rest. Week 7-8 was the worst in that my body was a bit swollen from needing recovery. But since I'm modified to my needs and listen to my body on others, I'm going to be able to complete this program.
It also helped being here for accountability!!
Eli M!! 😉
While I learned how to help myself be accountable on my own with the tracker in my journal.
My 2.5 year old son is on life support in PICU. I can’t weigh in this month. Is that okay? I met my goal the other day- but that’s not important anymore. I wont be booted out right?
Amaris S. , WayBetter Kristin , Don O. , Naomi D. and Nancy N. like this comment.
Ok need to buckle down. This month has been bumpy but haven’t given up. Looking forward to warmer weather next month.
Brian S. has weighed in at 185.2 pounds
02/26/2025 6:05AM in Make the New Year Magic Transformer - $6,000 in prizes! Total weight lost is now 15,224 pounds! Average is 8.5 pounds.
Why We Fail:
As I've gotten older, I've taken more time to reflect on my choices in life. Many times I've decided to get in great shape only to watch the year fly by and end up in December about where I started. Worse yet, I'll drop down to the 170s only slowly rise back up over 200. It's like my body has a default setting!
It's not my body, it's me.
I fail because I go back to "comfortable". It's as though I make the reward of getting in shape a free six months of slacking off. Then sadly by the end of the six months, I no longer feel great every day. My sleep is worse. My body aches. My mind is not fully awake each day. Why do I do this to myself?
I believe it boils down to creating an unsustainable lifestyle.
If I eat start eating too few calories or have a diet that is so restricted, I'm basically screaming for the finish line. I know you know where this is going but I ask you this, find something that works and you enjoy.
If you are enjoying your diet and exercise, you'll keep doing it.
There is no reward when it's over because the diet and exercise are the daily reward. This might mean there isn't a holiday season of massive meals or weekends of beer, wine and liquor (If you're over 21). It means now you're excited about morning stretches, getting in your steps, lifting weights and getting a full night of sleep.
Spend the remainder of this Dietbet rewiring your brain.
Don't have cheat days where you are the old you. Cheat days are just you allowing yourself to do things you know you shouldn't. Imagine having a "Cheat day" on your spouse! With that said, don't hold to a diet that is so restrictive you can't maintain it. A health balanced diet shouldn't have "cheat days" because you're getting what you want daily.
Thank you for listening to this reflection. I welcome your thoughts and whether you agree/disagree. This has just helped me on this Sunday morning to reflect and recenter myself on my goals.
Keep working hard!
You got this!
As I've gotten older, I've taken more time to reflect on my choices in life. Many times I've decided to get in great shape only to watch the year fly by and end up in December about where I started. Worse yet, I'll drop down to the 170s only slowly rise back up over 200. It's like my body has a default setting!
It's not my body, it's me.
I fail because I go back to "comfortable". It's as though I make the reward of getting in shape a free six months of slacking off. Then sadly by the end of the six months, I no longer feel great every day. My sleep is worse. My body aches. My mind is not fully awake each day. Why do I do this to myself?
I believe it boils down to creating an unsustainable lifestyle.
If I eat start eating too few calories or have a diet that is so restricted, I'm basically screaming for the finish line. I know you know where this is going but I ask you this, find something that works and you enjoy.
If you are enjoying your diet and exercise, you'll keep doing it.
There is no reward when it's over because the diet and exercise are the daily reward. This might mean there isn't a holiday season of massive meals or weekends of beer, wine and liquor (If you're over 21). It means now you're excited about morning stretches, getting in your steps, lifting weights and getting a full night of sleep.
Spend the remainder of this Dietbet rewiring your brain.
Don't have cheat days where you are the old you. Cheat days are just you allowing yourself to do things you know you shouldn't. Imagine having a "Cheat day" on your spouse! With that said, don't hold to a diet that is so restrictive you can't maintain it. A health balanced diet shouldn't have "cheat days" because you're getting what you want daily.
Thank you for listening to this reflection. I welcome your thoughts and whether you agree/disagree. This has just helped me on this Sunday morning to reflect and recenter myself on my goals.
Keep working hard!
You got this!
Bit of a rant here:
I played high school football and while I can’t say I was very good lol, I was very very strong with a dedication to the weight room. I really haven’t lifted weights in the same way, ever since.
In the last two months, I’ve joined a true “lifters” gym and have been working with a personal trainer to get myself reacquainted with various lifts for the first time in 14 years. Tonight, I deadlifted 400lbs for 3 reps and had lots of gas left in the tank to keep going. Felt damn good and I’m feeling pretty proud of myself.
My health kick that really woke me up was getting set up with a primary care physician and taking a blood panel that really sucked if I’m being honest. It scared me a lot. I felt like at 32, my best years were behind me and I was doomed for a shorter life of chronic illness because I hadn’t taken care of myself.
Starting to see I may have jumped the gun on my fear and shame spiral haha, our bodies are amazing and as the pounds are coming off and my lifts are going up I’m feeling extremely hopeful and optimistic for a long healthy life ahead.
I played high school football and while I can’t say I was very good lol, I was very very strong with a dedication to the weight room. I really haven’t lifted weights in the same way, ever since.
In the last two months, I’ve joined a true “lifters” gym and have been working with a personal trainer to get myself reacquainted with various lifts for the first time in 14 years. Tonight, I deadlifted 400lbs for 3 reps and had lots of gas left in the tank to keep going. Felt damn good and I’m feeling pretty proud of myself.
My health kick that really woke me up was getting set up with a primary care physician and taking a blood panel that really sucked if I’m being honest. It scared me a lot. I felt like at 32, my best years were behind me and I was doomed for a shorter life of chronic illness because I hadn’t taken care of myself.
Starting to see I may have jumped the gun on my fear and shame spiral haha, our bodies are amazing and as the pounds are coming off and my lifts are going up I’m feeling extremely hopeful and optimistic for a long healthy life ahead.
Ok guys, I wasn't too surprised that I couldn't get a refund on the membership I thought I declined when signing up... (I emailed, they said no).
So I am following the suggestion of doubling down with a membership only game, just signed up for one. Should I triple down and join more than one extra? I am having really good progress that feels healthy and manageable with Intermittent fasting, so feeling confident and motivated. What do you think, should I join more games now before I loose too much more and it gets harder?
So I am following the suggestion of doubling down with a membership only game, just signed up for one. Should I triple down and join more than one extra? I am having really good progress that feels healthy and manageable with Intermittent fasting, so feeling confident and motivated. What do you think, should I join more games now before I loose too much more and it gets harder?
Adi A. , WayBetter Kristin and 10 others like this comment.
- I'm so excited!! When we started this challenge, I posted that I had some super high Liver panel results, and was very upset. I am happy to say that in 1 month, saying no to alcohol (2 drinks a night is what I was averaging in December...) adding in exercise, keeping an eye on fiber, and shaving off 6-7 lbs, I was able to drastically cut those numbers!! One back to normal, the other is really close!
Adi A. , WayBetter Kristin and 25 others like this photo.
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