This is might be kinda long, but I hope to be of some assistance to your situation. I am a 32 y/o firefighter, 5’10", worked with weights for over 20 yrs, and I USED to weigh 255# not too long ago. Earlier this year my physician asked if I could lose 20#. According to him, all my bloodwork numbers were excellent except for my blood sugar. He suggested that a reduction in bodyweight would improve those numbers. I think he put it best when he massaged my ego and something to the effect:
“I am sure you have got more strength than most of the guys you work with, and to do your job (firefighter), but I think you can do better and more by sparing some of that strength by losing 20lbs.”
So in 2 months I dropped 40# of total bodyweight. It has been over 2 months since that loss, as I fluctuate between 215# and 220#.
What is your deep motivation? I am young and have 2 keiki. Call it Dave Tate-ish if you want, but I want to be able to work with kids as they grow and not suffer any of the crap that I witness as emergency personnel.
I’m cutting this short by posting some major points to dropping the excess fat and getting into some good habits to prevent this from happening again. The information/ideas used is as follows:
Precision Nutrition/Grappler’s Nutrition Guide: The 7/10 Habits. Nuff said.
Dr Berardi’s concept of G-Flux. Went from 3 hrs a week of cumulative activity to an average of 8-10 hours of activity. Exercise and NEPA. Find and do what you can in regards to your personal physique and performance goals.
Sleep. Nights out at the bar with the boys or staying up late skimming over iPorn, I mean training articles on the computer doesn’t lead to a better body or health. hahaha
Find competition to test your change. Be it team sport, individual sport, a water, road, or obstacle race. Something. I got my job, my kids, and some rugby field just waiting for me to step on and start learning how to play the darn sport. lol
Check your blood sugar first thing upon waking, and every 2 hours after your meals. I don’t know of any other immediate way other than by glucometer. Have your physician prescribe one to you to absorb the costs.
This is just a guide I implemented to get my ass charging forward. A bit of denial of the situation got me pissed off enough to do most of this stuff. Gotta be pissed about something.
Train smarter. Know what and when to increase and back off. Tweak your nutrition as to how your body expresses itself. Simple, but hard. The compliments come, but sometimes it’s hard to accept when there’s other things in mind than looking good.