I’ll Keep An Ear(bud) Out For Ya #weightloss #fitness

Ear buds provide the technology that frees you to perform many tasks including your daily workout.  These little gems of quality sound have brought speakers into your personal space.  The sound quality and noise reduction have vastly improved.  Therein lies the problem. #weightloss #fitness

The reduction or elimination of noise means you could be eliminating one of your five senses (hearing) that are there to alert you from danger.  Therefore, if you are working out near traffic or any other hazardous environment such as running or biking near a construction zone, you are exposing yourself to potential injury.  This extends beyond physical activities to those such as driving.  There is an easy solution, keep one ear bud out so that you can hear your environment’s warning signals.

One place where this is very valuable is cougar country.  The locations where I hike are known for having mountain lions present.  Others have seen and heard them.  I have cut across their tracks in the snow.  Although they are silent stalking predators, cougars will generally warn you vocally when you approach their kill.  If you don’t have your ear bud out, you might not hear the warning and become Little Friskies.  Of course this beats dying in a nursing home that smells of urine while being staffed by people who really aren’t paid enough to give a dam about you.

Lion encounters are best addressed by not having an encounter in the first place.  By having an advanced warning through your ability to hear, you most likely avoid an encounter.  If you do have an encounter, it remains to be seen whether you will be a bigger youtube sensation for killing the lion or being killed by the lion based on recent occurrences.  Personally, I would rather avoid each by keeping an ear bud out.

You Can Train Your Body to Like Activity #weightloss

Yesterday was proof that my body is trained to like activity.  I climbed a 500 foot trail from an elevation of 10,960 to 11,454 feet without having to stop.  This is because my body has been trained to accept my new lifestyle.  Note that the air is much thinner at this altitude than many others.  I had no difficulty due to the altitude because I had built up to the challenge.

Rarely do I ever feel the muscle pain of lactic acid buildup.  I used to have this feeling and wrote about powering through it in my book, “Secrets of An Over 50 Former Fat Man”.  Now however I don’t get that temporary pain when climbing a slope.  It also fails to appear when I lift dumb bells.  My body has been trained to respond to activity and I’m liking it.  By removing one more hindrance, I am more likely to work out and like it.

My lungs are now uninhibited as well.  Whereas I had to stop to catch my breath early on in my lifestyle, I now just keep going.  It took three long months to clear my lungs to a point where they were restriction free.  Now that they are there I can just keep going.  I perform cardio workouts at least every three days to keep my longs open.  I also take in air at full capacity in order to keep them open.  It’s amazing how fast my heart rate slows when I perform this act of ingesting oxygen.  My grandfather used to take deep breaths upon awakening.  He lived to be 92.

#weightloss, weight loss, over 50, Scott Deuty

The road got longer and my smile got wider

My hike up to the fire tower on Squaw Mountain was very rewarding.   As the road got longer, my smile got bigger.  Every time I thought a bend meant the end, rounding the corner revealed another stretch of uphill.  I was actually a bit disappointed when I reached my destination.  It was a good thing as the cool air, dryness, and elevation had sapped my body.  I was in need of hydrating and could feel it in my muscles.  I had only perspired a small amount of actual sweat running down my body.  The majority had evaporated.  When you lose moisture in this fashion, it is very dangerous.  You don’t realize your loss.  If you don’t hydrate, it can result in convulsions and reduced ability to think clearly.

Along the way, I encountered a hiker who complained of the heat.  I was quite comfortable.  In fact, I had felt an initial chill due to my sleeveless shirt I was wearing.  I realized that my training at the lower 5,000 foot elevations of Red Rocks was paying off as the heat did not affect me nearly as much.  Again, I had trained my body.  You can too.  Read my book and get out to enjoy the summer while getting fit!

MY MONDAY ROCKED IT #weightloss

Plagiarism is ok if you use your own material.  I hereby grant myself to repost this article from my other blog at:

http://www.effective-technical-writing.com/blog-page-for-effective-technical-writing

MY MONDAY ROCKED IT

JULY 28, 2015 EDIT

Yes it was a very productive Monday for the most part.  There was a lull however I did get through it.  My accomplishments included bidding on several new jobs, winning one job, completing one job, two hours of a shoulder routine (went beyond the norm), and advancing some of my paintings.  Half way through the day, a huge bull elk galloped by my window.  From the size of his rack, there is no doubt he will be screaming and fighting for ladies in about a month.

My shoulder routine used to be my longest routine.  As I added more variations to my chest and back routines they got longer than the shoulder routine.  That all changed yesterday (Monday) when I pushed myself.  I have successfully transitioned the majority of my routines from the 20 pound dumb bells to the 45 pounders.  Yesterday was the second time I did 45 pounders for my shoulders.  I followed up with 20 pounders just to ensure full movement as well as to grow an area that has become a bit stagnate.  There is something about a set of protruding deltoids that makes me want to advance this part of my body.  Clay Matthews has done this well.

Clay Matthews Green Bay Packers

I didn’t hit the weights until about 3 PM.  Until that time, I had been laying in bed writing while trying to ignore the sunny, summer day just outside my window.  In order to maximize time, I watched TV while working out.  At the end I was exhausted so I laid and watched another show.  I rarely watch TV as it is however I needed to reboot.  At least I followed the rule that I had imposed on my kids; if the TV is on, it had better be educational.

After an hour of the Science Channel, I went over to my only stored program, “The Joy of Painting” with Bob Ross.  Within a half an hour, I was reenergized and at the drafting table updating the painting you see below.

Maroon Bells, oil painting, Scott Deuty

Maroon Bells painting from http://scott-deuty-fine-art.com

I finally filled in the outlines of the mountains in this painting of the famous Colorado landmark, Maroon Bells.  Although the reflection is not quite as symmetrical as I’d like, I did make it until 10:13 PM and then slept a solid 8 hours.

One more thing occurred on my Monday, I was again published on a national website with my electronics blog.

The Toyota Prius: An Electrical Engineering Marvel
Scott Deuty, Power Electronics Expert, 7/26/2015

http://www.planetanalog.com/author.asp?section_id=3319&doc_id=564004

My Monday rocked it.  I hope yours did.

http://www.effective-technical-writing.com/blog-page-for-effective-technical-writing

Overcoming the Desire to Quit #weightloss #loseweight

Free ebook on #weightloss #loseweight

Get our 20 minute guide to losing weight free!  http://www.amazon.com/dp/B0120T7862

Here’s how to easily overcome hesitation.  We all get that losing feeling where there seems to be hesitation within every cell of our body.  I have had that feeling a lot lately.  I have overcome it with a few, simple techniques that I hope to share with you.

In order to overcome hesitation, there are two steps.  The first step is to understand the hesitation and the second step is to do something to offset it.  Before you can invoke either of these steps realize that life is made up of increments.  A short lesson in increments will calm your fears as well as decrease your hesitation.

Increments are easy to understand.  You are currently viewing increments on your screen.  They are the little individual pixels of various colors that are summed together by your eye to form an image.  Pixels have gotten smaller over the years and thus images can be made to look much finer than ever.  If you want to look at larger pixel arrangements, look closely at an old tube type TV or computer display or just look out the window through a screen.  Do you see how the little points are broken down?  Those are pixels.  They are little increments that combine into an image.

Life is full of increments.  Your weight increased in increments.  Your weight will decrease in increments.  The same goes with your hesitation and willingness to quit.  If you look at life as a whole, it is very easy to desire to quit.  This is because whole tasks often appear overwhelming.  For example:

– my debt is too large

– I have to lose too much weight

– My routine takes too long to do

– I have 60% more reps to do

Just remember

– Rome wasn’t built in a day

– You can’t boil the ocean

Understand that every other person is in the same boat as you with these concerns.  The ones that succeed are the ones that understand life is doable.  In fact they take the easy route.  Is there an easy route?  Yes, in fact there is.  Do your tasks in increments that you can accomplish.  That’s the easy way.  The next hint is to prioritize.  Ask yourself, what will get me the farthest the fastest?  Congratulations!  You now understand increments, the cause of your hesitation, and how to overcome it; kind of.

Overcoming the hesitation requires confidence to replace the anxiety.  Although I mentioned prioritizing, it’s not always easy.  Often times we cheat just a little in order to obtain a short sighted reward that offsets a long term gain.  This is how most diets and exercise plans fail.  We take a route that appears easier and has more immediate rewards.  Did we succeed?  Absolutely not.  We added to our anxiety and hesitation and made it worse by not eliminating one of the tasks.  Had we accomplished something, we would now be on the other side with confidence and less to do rather than wallowing in anguish and still having as much to do without the benefit of the additional time we just wasted.

I overcame the hesitation by performing tasks in increments and only then did I look at the enormity of the task.  Here are two examples.

I got comments on my entire physique not just one area of my body.  In reality, I worked my parts individually by day; chest, shoulders, back, and a combination of cardio/legs or cardio/legs/upper body.  Each of these were then broken down into sets of exercises.  Each exercise was then broken down into 50 repetitions each.  The smallest increment is one repetition, of one exercise, of one area of my body.  The end result was a compliment on the entire look.  I didn’t start there, I ended there.  Along the way, the hesitation and anxiety oozed from my body.  They were replaced by confidence and endorphins that made me feel better.  Remember that quick reward I referred to?  Yup!  You can easily have that too!  It’s just in a different form that is much better for your confidence and desire to reach your goal.  Rewards are what you make them.  That is why humans have the gift of intelligence to decide how to appreciate life.  You can feel better after completing 50 repetitions just as easily as you can from eating a piece of cake.

The next example is based on my oil paintings.  I get a lot of compliments on the detail.  In truth, a painting is best viewed from ten feet away where your eye can sum up the increments into a pleasant image.  In reality, I’m laying down brush strokes in millimeter increments under a magnifying glass.  Here are two of the results of that strategy.

#weightloss, #loseweight, Vince Lombarde, Jerry Kramer, Scott Deuty

The Detail is the Result of Many Small Incremental Brush Strokes

This next picture is drying so the photograph is not as great due to the reflection of light by the wet paint.  Also, I made a mess of the logo that is easily cleaned up with additional layers.

Van Halen, oil painting, Scott Deuty

Van Halen Painting for My Son; touch up and drying needed to improve clarity

Notice how I presented a completed painting as well as one that is in progress.  Painting is accomplished in layers.  Some layers must dry before others can be applied.  Also, there is a stopping point in the human spirit where creativity starts to diminish.  These are very important points.  Know when to walk away.  As far as your workout goes, this is the point where to are about to injure yourself due to fatigue.  Tomorrow is another day.  You will most likely be more capable of accomplishing goals after some rest.  Walk away with confidence in your accomplishment which will greatly reduce your anxiety level.

This brings us to our final key to success; patience.  In order to reduce the anxiety, eliminate the time element from your task.  Time only adds pressure while causing you to sacrifice quality for completion.  I have to let one layer dry before I apply the next layer.  Otherwise, the paint mixes together and forms mud instead of creating orange from just yellow and red.  The same applies to achieving your weight loss goals.  Do it in layers.  Complete each layer with a daily activity.  Don’t “fit in” your workout.  Take as much time as you need to complete it.  Treat it as a priority and not an afterthought.  The OTHER stuff can wait.  You are investing in your future.

By invoking these methods, you will gain confidence.  One secret for success is how you end your day.  Look at what you accomplished versus what you didn’t get done.  My bed is surrounded by my paintings no matter what stage they are in.  They are the last thing I see before I sleep and the first thing I see when I wake up.  At night I focus on how far they have progressed.  I understand that driving myself harder when I am tired will only result in mistakes that will add work to my schedule rather than reduce it.  I avoid any thoughts that create anxiety by leaving planning for the next day.  I will sleep better if I relax and forget about it.   In the morning I use them as incentive for taking the next step towards completion.  If only that painting would dry enough to get to putting detail on the mountains……

landscape artist, Maroon Bells, oil painting

Maroon Bells Painting Waiting to Dry so that I can detail the mountains without muddying the color or smearing the outer scenery

Weight loss is like painting, it comes off in layers and increments.  By viewing life in increments, you will be less likely to quit and more likely to succeed.  Complete your layer (sets of repetitions) today, enjoy a fit body soon!

Free ebook on #weightloss #loseweight

Get our 20 minute guide to losing weight free!  http://www.amazon.com/dp/B0120T7862

only five days left for the free ebook download

Free ebook on how to lose weight.  Only five days left for this download before the pricing kicks in.  Get yours now!

http://www.amazon.com/gp/product/B0120T7862?*Version*=1&*entries*=0

 

 

free ebook “Yes You Can Have the Body You Always Wanted, 20 Minute Guide to Getting Fit”

Free promotion starts Tuesday, July 21st.  Look great in just 20 minutes per day.  No gimmicks.  No supplements.  No expensive gyms or routines that fail.  Just common sense and fun activities on the road to being toned.  Get it now!

http://www.amazon.com/dp/B0120T7862

weight loss, fitness, over 50, diet, exercise, Scott Deuty

Cover of my new ebook “Yes You Can Have the Body You Always Wanted”

A “lighter” version of my book, “Secrets of an Over 50 Former Fat Man” is now available on the Kindle website.  Once it hits, you will be able to download it for free.  This free period lasts five days so check back on this blog for updates.  Thanks for your support!

Free ebook uploaded; Will update you when the book hits Kindle

weight loss, fitness, over 50, diet, exercise, Scott Deuty

Cover of my new ebook “Yes You Can Have the Body You Always Wanted”

Hey folks,

A “lighter” version of my book, “Secrets of an Over 50 Former Fat Man” is now awaiting authorization on the Kindle website.  Once it hits, you will be able to download it for free.  This free period lasts five days so check back on this blog for updates.  Thanks for your support!

Scott

Having the Body You Desire Requires a Backup Plan

You will achieve your weight loss goals much faster if you have a backup plan in place.  A backup plan is an alternative plan that you implement in the event your primary plans don’t materialize.  Often referred to as a plan B, a backup plan is your alternative source if Plan A does not work out.  It doesn’t hurt to have plans C, D, …..etc.  Putting these plans in place means that it is more likely you will complete your workout for the day.

Yesterday was the fourth of July.  I was trying to fit a lot into one day.  I had a parade in the morning, a trailer for sale that I was going to show, a workout planned at Red Rocks, and a car show/cruise planned for the evening.

Everything was going well until I got to Red Rocks around 1 PM.  When I entered the parking lot, the presence of attendants at the pedestrian entrance indicated the amphitheater was closed.  This is the area of the park where I work out.  The closure meant that plan A was no longer a viable option.  It was time to implement plan B.

 

Plan B had to fit into my daily schedule.  It had to be between Red Rocks and my next destination which was a car cruise in Golden, Colorado.  Fortunately there was an elevated hike that I climb along the way.  This hike has a nice Park and Ride Parking lost.  The climb itself is an up an invigorating slope that challenges my thighs and calves.  Incidentally climbing slopes is really working as I get a lot of compliments on my legs.

I climbed the slope and went along the trail above on the ridge.  Along the way I collected my thoughts.  There were other things to do on this day.  Among them were the desire to text a 4th of July greeting to friends and family, make my daily calls as I was in town near a good signal, and the final effort which was to acknowledge Bob Ross who had died in 1995 on the 4th of July.  It was hard to believe this man had been gone for 20 years.  Bob has had a huge influence on my life and painting success.  See more at my website http://scott-deuty-fine-art.com/

minimonster truck, Scott Deuty

My Scout an Monster Truck All Decked out for the Parade

In addition to getting a workout, I was celebrating being free in such a wonderful country as America.  To the east was a shooting range and motocross track where Americans were enjoying freedom.  To the south was Bandimere speedway where racers and fans were drag racing.  Below me was another hiking trail and Red Rocks amphitheater.  To the west was the Rocky Mountains.  An endless stream of travelers headed into the mountains to enjoy the holiday.  Few semis were among the traffic.  I felt for those ones that were present whose drivers chose to work on the holiday.

My final destination was the Golden Car Cruise, a monthly event of parking, walking around parked cars, viewing cruising cars, and cruising among the cars.  This event was my plan C of sorts as I walked for about an hour.  Although it was on flat land, it was good exercise.

Golden Car Cruise, Scott Deuty

56 Chevy Made into a 4WD El Camino on Display at the Monthly Golden Car Cruise

Indian Hills Parade, Scott Deuty, minimonstertruck

My View of the Indian Hills Parade from the Driver’s Seat

You can have the body you always wanted without spending much

I paid less than $35 for equipment that helped me lose 60 pounds.  Most of the equipment I obtained was free.  This includes my Pilates machine, yoga mat, and dumb bells.

When my 15 pound dumb bells were no longer doing the trick, I found some used 45 pounders for $30 on Craigslist.  I then traded my 15 pounders for ones that I could add or subtract weight disks to.  All I have to do know is watch for weight plates to buy.  A friend ordered a new Total Gym and was discarding her Pilates machine.  I got it free  Within two weeks it had caved the sides of my stomach in after months of trying.  I adapted it to do all kinds of exercises.

Scott Deuty, weight loss, fitness, over 50

My yoga mat, weight belt, and dumb bells cost under $35.

You don’t have to spend a lot of money in order to build a decent workout facility.  People are always discarding equipment.  This makes it easy to obtain.  Many people have equipment just sitting around.  Although they had good intentions for using it, now it just takes up space.  You can pick these glorious finds up for a song.  Make a low offer.  In most cases they’ll be happy just to get rid of the item that’s taking up space.

Garage sales are another place to find good equipment.  I also look at thrift stores.  The weight belt that I use cost $3.  When a friend had a back injury, he borrowed the belt.  He loved the adjustable nature of it.  When he researched the same type on the internet, he couldn’t find one for less than $200.  This was a lesson in seizing the opportunity.

Scott Deuty, weight loss, fitness, over 50

Adding Dumb bells increases the resistance thus rendering a better workout

I also save money by doing free things for my cardio workout.  Hiking trails near my home are free as is Red Rocks.  I work out at home rather than pay a gym.  When I stay at a hotel, I plan my workout so as to take advantage of their facility.  When i stay at a friend’s apartment complex, I use their equipment.

Working out at different locations takes some ingenuity.  Be flexible and adapt to various machines.  If you get set in the same old routine, it will be hard for you to hit all of the muscle groups.  Look around at a new location.  You’ll be surprised at what it offers.  You also might be surprised at what it’s lacking.