The changes:
- To the 3 days of weight lifting, I've added 2 days of cardio
- I consume 1 tablespoon of Omega 3 fatty acids daily.
- I consume 4000 I.U. of Vitamin D during the winter and slowly adjust with my exposure to the sun
- I consume 1200 mg of Calcium
- I have a standing desk at work
- I've significantly reduced my gluten intake
- I've replaced my consumption of diet cola for tea sweetened with stevia
- I've gotten sick only once, wherein I recovered fully in 3 days, and happened after a two week lapse in taking my Omega 3 fatty acids, Vitamin D, and Calcium supplements.
- I've been snoring less, and not at all the last week.
- I feel really good, aware, and much better rested.
Test
|
2010 Results
|
2011 Results
|
2010 Category
|
2011 Category
|
Total Cholesterol
|
175
|
149
|
Desirable
|
Desirable
|
HDL
|
23
|
70
|
High Risk
|
Desirable
|
Total/HDL ratio
|
7.5
|
2.1
|
Undesirable
|
Desirable
|
Systolic blood pressure
|
132
|
123
|
Pre-hypertensive, almost Stage 1 Hypertension
|
Pre-hypertensive, just above Normal
|
Diastolic blood pressure
|
72
|
61
|
Normal
|
Normal
|
BMI
|
34
|
32
|
Obese, had a strong pear-shaped figure
|
Obese, however, I'm very muscular and only appear Overweight
|
Waist Circumference
|
42
|
40
|
High Risk
|
Moderate Risk
|
I've clearly had significant improvements both with cholesterol and blood pressure. My continued cardio program along with my standing desk should continue lowering my blood pressure.
As for my weight/BMI... the progress has been very slow. Some recent studies have linked potato, processed foods, and alcohol as the biggest culprits in American diets to cause weight gain. The processed foods are being eliminated as I have taken to cooking dinner from scratch. The potato I'm just now starting to eliminate as best I can. Not sure about wanting to eliminate alcohol - I do really enjoy a beer (or maybe two) a few evenings after work a week. On the positive side, eating an extra serving of fresh fruit lead to weight loss. In addition to making dinner, I've also been buying and eating more fresh fruit. Hope it helps!
