I flunked my body fat test....

Ok, so the latest in my world is that I am FINALLY ready to get truly serious about getting in complete shape. I can run a half marathon, I could probably ride over 70 miles on a bike. But am I REALLY and truly fit? Not even a chance. And I've done my homework, I know it's so much more than a number on a scale. I was watching a guy at my gym (LifeTime Fitness North in Austin) having a body fat analysis done yesterday and after recently reading a great article about body fat, I knew I needed the same for a baseline. It's the best way there is to gauge real progress, that takes into account muscle. Weight alone is misleading, I'm pretty muscular.

So I met William ("BILL") Priesser at the gym today for a scheduled body fat analysis. The great thing is that it is FREE for members, and I can have it done monthly to track my progress. Bill is a truly nice guy, very positive and motivating. He has done several metabolic assessments (MAP testing) on me over the years and is always really friendly but in a genuine way. Never a hard sell, but really knowledgeable. Here is the hard, fat (no pun intended) truths:

Body fat analysis by their new, state of the art body fat scale:

Weight - 214 (gulp) pounds, 5'9", 53 yrs old. Body fat %....25.1%. BMI over 31. Yikes.

Body fat analysis by standard "pinch tests" with calipers:

21.9 % body fat. Wish this was the better, more accurate number of the two. It's not. Although Bill told me I am pretty muscular all around, with great numbers on thighs, arms...and not BAD numbers on belly, back and waist.....obviously there is room for improvement. The electronic machine is a better test of "visceral fat" which often hides around internal organs, and shows as excess weight. It can be hidden somewhat by a more muscular build, which is a nice way of him telling me I don't LOOK fat....the bottom line is I have about 25 lbs of BODY FAT ALONE to lose.

Bill is a metabolic specialist, and I was really impressed that he went to great trouble to map out the dietary (ick) changes I really have to make. I knew it was coming, it is obvious that I may be gaining muscle mass, but I'm not losing body fat. Carbs have got to go WAY down, and I have to up my veggies intake to make up for the loss in fiber intake. Avoid whole grains, pizza (waaaah!), cereal (easy, don't eat it), rice. Damn. But you know what? I'm ready, and it's not a sacrifice at all. It's time to learn once again how to treat food as a fuel, not an addiction.

The final bit of good news is that I'm already on track, just need to lower the intensity of my workouts to stay in a "fat burning" heart rate range. Hard as hell for me to do, and it does seem counter-intuitive. But Bill made perfect sense, I have to train my body to burn fat by not giving it the choice to burn carbs (and spike my insulin levels while I am at it).

I know that I need true balance of diet and exercise to get the body I want....trim, and strong, and able to endure long cardio workouts (aka cycle rides and long runs).

Yes, there is a vanity aspect to it. But that is the lesser motivation, I really want to feel like I did the last time I weighed 180 - 190. And to have that kind of energy.

Stay tuned and monthly I will track before/current stats. I'm excited to be on this new journey!

New bedding

Thanks to my good friend Tashia for the "phone support" while I was shopping at Kohls for some new bedding... The old comforter is more for winter and was way too warm. I decided to add some color....

New Patio....

I really needed to get working on the patio, so I unplugged from all social media for a day, hit the gym and then went at it! First stop, Target! Love, love, love Target. I already had put down some "Astro Turf" (showing my age!) and I bought a great electric George Foreman grill. Trying to play within the apartment complex's rules, since I love this place!

$18 rug from Home Depot!

At Target I found two great red chairs that are pretty comfortable, $25 each and a table for $20. On the table is a solar powered lantern that if it works I plan to hang and add a couple more. Not sure since the patio does not get direct sun. We'll see. I think it came out pretty well! I bought two long window planters that I'm going to hang from the balcony railing once I decide what I can grow......:O)

I also found a much cheaper Ikea TV stand I really like on Craigslist, $45, already put together:

This one is lower, which lowers the TV to the perfect viewing level. And it's a darker wood tone, that matches better, my older one was too modern looking. 

So, only the kitchen really left, it does not need much, just some art, maybe some baskets and fake greenery on top of the cabinets.

Oh who am I kidding? I don't think I'll ever be "done" with it. But I am having a ball doing this! My living room is better than any sports bar, and each area of my place has it's own feel and reflects a different facet of who I am. I think that is what a home should do!