Shmulik enjoying new foods and his plant based diet.
People are noticing my weight loss, and I LIKE IT!
Welcome to week 8 of our reality podcast, with Eric O’Grey in Spokane, Washington coaching Shmulik Shwartz in Lehavim, Israel to lose 140 pounds in 10 months so the two can run the Jerusalem marathon together in March 2017!
It’s time for our weekly check in with Shmulik! He had a touch of a summer flu this week and felt bad, so there were a couple of days without exercise —but he didn’t have much of an appetite, either! Shmulik’s weight, which began at 332 pounds on May 23, has now dropped to 290.6 lbs. That’s a total loss of 41.6 pounds!
What you’ll hear in this episode:
- The power of positive reinforcement.
- Eric’s new training calendar for Shmulik alternates walking and short runs with gym options.
- Running at this stage means a slow jog, and nothing more!
- After the 9 week training program, Shmulik should be able to run 5 km.
- Shmulik is anxious to begin running, but a little afraid.
- Eric’s program for Shmulik can can be adjusted if ankle pain occurs.
- Eric explains the importance of varying the daily walk/run path.
- Eric explains the biology of weight loss.
- Eric describes his own experience with excess skin after weight loss, and how most of his loose skin slowly receded.
- Eric explains that losing weight is similar to going through pregnancy – some people end up with loose skin and visible stretch marks afterwards, others do not, it depends on individual physiology. While abdominal and chest skin tightness after weight loss varies by person, everyone will look better in clothing and feel better after losing weight.
- Incorporating basic resistance exercises in your exercise routine will tone muscles and help you look better overall after you lose your weight.
- Eric recommends Les Mills’ BodyPump classes and explains their benefit.
- Resistance training enhances metabolism for 2-3 days following the workout!
- Eric advises Shmulik to look for an exercise class in his area and give it a try.
- Shmulik’s dogs are great! He tells of a special event with the dogs pulling carriages.
- Eric and Shmulik discuss how to teach dogs when to pull and when not to pull.
- Dr. Preeti’s advice from Episode 8: Eat spicy foods to increase your metabolic rate and weight loss results.
Resources:
www.lesmills.com (BodyPump info)
Find Eric’s 9 week couch to 5K training program in Episode 7.
Find Eric’s interview with Dr. Preeti in Episode 8.