Monday, February 6, 2017

✔️ 7 proven rules that will help you lose weight... for good!

After spending Christmas over three years ago (2013) in my hometown, I came back home and stepped on the scale. I’d gained 2 kg (4.5 lbs) during the holidays. Although it may not seem like much, I was terrified. After all, I’d spent nearly the entire fall dropping those 2 kilos... I was disappointed that I destroyed a couple months of weight loss efforts in just 2 weeks. I decided that it was time to put this to a stop... for good. I managed to do it and now three years later I'm still slim and healthier than ever before. Here's how you can do it, too:

Losing weight makes you feel great!

Note: The following article appeared first in the January '17 issue of iMagazine - the leading lifestyle magazine for Apple enthusiasts in Poland. I'm a regular contributor and write my monthly productivity column there.

12% of body weight in 3 months

I started working out in January 2014 and in 3 months I’d managed to lose 12% of my body weight. I had to get rid of most of my clothes and buy new ones – 1-2 sizes smaller. Good for me, I managed to lose weight. But the best thing is that today, after three years, my weight’s still at the same level! I’ve been able to avoid the yo-yo effect. My weight tends to vary by 1-2 kilograms, but I have everything under control. I feel lighter and younger. In fact, I’m in the best shape ever.

Before I begin, I’d like to clarify that I’m not a professional dietitian or a doctor. Everything I know about the subject comes from two books: “Why we get fat” by Gary Taubes and “4-hour body” by Tim Ferriss, numerous articles on the web, my friends’ weight loss stories and talking to my GP. Here are my 7 rules:

Thursday, August 14, 2014

✔ How I implemented Slow Carb Diet, lost 8kg/17lbs in 2 months - tips and tricks for beginners

Wow, I'm overwhelmed how many of my friends started to ask me about my diet/fitness transformation earlier this year. I lost more than 10% of my body weight, I'm very fit and people started to notice... and they want the same! I think it's great. This article is for anyone who wants to lose weight without feeling hungry (and no counting calories!) and who is capable of spending 2 months for that. Here's how I did it:

Slow Carb Diet results

Why Slow-carb diet - why is it different?

I heard about this diet a while ago but the word "diet" discouraged me to give it a try. I didn't want to count calories or feel hungry. Then I read the book Why we get fat and realized, I could give up carbohydrates and still eat until full... and lose weight! Well, I decided to give it a try.

Sidenote: On the photo "before" I'm about 74kg, on the photo "after" I'm about 66kg. You can still see the difference (my face, neck, etc..) but I have to admit that three years ago I weighted up to 80kg! So I'm about 14kg/30lbs lighter total than my last record :-)

Anyway, I read the book and learned about the slow-carb-diet on the Internet and in the 4-hour body book by Tim Ferriss and his blog post on Gizmodo and knew where to start. I liked that this diet lets me have a feast every 6 days and eat whatever I liked (more on that later) so I wouldn't feel like I'm really missing out on life. I was on the diet from mid-January to mid-March this year and not only have I stayed lean but I also lost additional 2kg after my diet ended. Here are my best tips and tricks:

Wednesday, July 2, 2014

✔ Why doing sports regularly is so great and so important... and how it makes me feel! - Productive! Show #74

This is probably the most personal episode of Productive! Show. I recorded it after having run 10 km and seeing a beautiful sunrise just afterwards. I did it mostly for myself - to have something to watch whenever I feel like quit doing sports.

I hope you will find it encouraging and motivating as I do.

Question: Do you exercise regularly? Why? Why not?

Please post your comments below, thanks!

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Tuesday, July 1, 2014

✔ Why running almost barefoot with Vibram FiveFingers is good for my health and fitness.

I bought my first pair of FiveFingers shoes (feet gloves?) a little over four years ago. Yes, they were weird at first but after some getting used to, I fell in love with the comfort of walking almost barefoot. Today I'm running in FiveFingers almost exclusively. Earlier this year I read about a study where researchers supposedly managed to prove that these shoes were injury-prone. Moreover Vibram, the company behind these shoes settled a class-action lawsuit and agreed to refund customers their money. I don't want a refund. I just bought a new pair. Here's why:

Why running almost barefoot with Vibram FiveFingers is good for my health and fitness

Before and after my knee injury...

I didn't run much in my first FiveFingers shoes ("Classic" model), I only started running seriously "barefoot style" when I got the "Bikila LS" model. I began running regularly mid 2012 and until mid 2013 picked up the pace to ~5.30min/km at 10km distances... mostly running on the beach (soft surface). Then my friend invited me for a longer 15km run on a pavement. I was afraid in the FiveFingers shoes I wouldn't get enough cushion or support so I chose to run with my friend in "traditional" Nike shoes. Boy did I make a mistake. We ran a half-marathon. At km 17 my knee started hurting me... but I finished my run... only to discover I seriously injured my knee.

As I explained in my last post about the "Born to Run" book, my doctor later told me I wasn't built for running. Well, I dismissed his advice, got back to running and now I've just ran my first 10km run below the 50min time. In FiveFingers again (this time the newest "SeeYa" model). However, what I discovered was that running in FiveFingers is not as straightforward as you might think. It's all about "how" you run:

Tuesday, June 24, 2014

✔ How I became leaner, healthier and stronger? My first 6 months of 2014 in detail: slow carb diet, new eating habits and a lot more regular exercise.

In the last 2 years I managed to get even more in shape by running very regularly. This year I decided to run some more and maybe try to finally lose drastically more weight. In this post I'll show you how I lost ~10% of my bodyweight in the first 2 months of 2014 and in the remaining 4 months lost 2 kg more and became even more fit than before. And all that without starving myself. On the contrary, eating more and healthier.

How I became leaner, healthier and stronger? My first 6 months of 2014 in detail: slow carb diet, new eating habits and a lot more regular exercise.

Brief history of my weight

I'm a short guy. I'm 5'4 (1.68cm). When I was in high school my weight was around 63-65kg. In college it was around 67-69kg. A little more, but still pretty fine. Later my sedentary life caused my weight to go up a little. I was more in the 70-73kg range. Nothing bad, but I felt a little chubby at times. When my first child was born I stopped doing any sports. I just worked or helped my wife with our newborn. This "helped" me reach my record weight of 80kg.

In the last 4 years I tried to get slimmer and managed to go down to 74-76kg range, even 72-73kg at times... but never lower. I just couldn't... and I didn't feel comfortable with my body. There was too much of it. Finally, this January, after the Christmas/New Years break, at 74kg I decided to do something about it. After all, I was about to turn 35, I wanted to be slim again.

Today, my weight is ~66kg. I'm in the best shape of my life. And I'm just getting started. Here's what I did (step by step):

Tuesday, May 13, 2014

✔ My first triathlon - excitement, self-doubt, drama and joy - how I won my fight with the resistance

Yesterday I finished my first ever triathlon. I'm so, so happy. Especially that I was very close not to finishing it. Twice. Yes, my first triathlon is a story of excitement... followed by self-doubt and later drama that for a few minutes put me out of the race... and joy of fighting the odds and finishing it in the end. Here goes:

2014 is a fitness year for me

I started strong with lots of regular running and a thanks to a new style of eating /I managed to lose 15+lbs. Suffice to say, I'm in the best shape of my life. That's why when my daughter's teacher asked me if I wanted to run a triathlon with him I decided to give it a try. He told me about the "sprint" distance (750m sea swim, 20km bike ride and 5km run) and I thought it was tough enough to get me out of my comfort zone and reasonable enough that I had a fighting chance of finishing it. And it was only a little more than a week away, so I knew I didn't have lots of time to prepare. I was excited to give my first triathlon a try. Well, it wasn't that easy...

Wednesday, October 26, 2011

Fitness for Busy Professionals - Productive! Show #36

Staying in shape when you're traveling is really hard. Michael of Productive! Magazine shows his fitness routine and how he travels with a small do-it-yourself TRX and stays in shape. You can do it, too!


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Question: How do you stay fit when traveling and working by the desk all day long?

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