This quick and painless test shows me how much of my body is fat and what I need to do to change that.

My results are as follows:

% FAT 23.7
% FAT FREE MASS 76.3
FAT MASS 45.982 lb
FAT FREE MASS 147.813 lb
BODY MASS 193.795 lb

Based on the American College of Sports Medicine, I currently fall into a category of Excess Fat, which is 20-30% fat.  I’m just a few percentage points from landing in the Moderately Lean rating, 12-20%.  Ultimately, I’d like to see the numbers drop.

Just like I don’t have a specific weight I’d like to be, I don’t really know where I care to end up on this scale.  As long as I get rid of this belly (which means losing body fat), I’ll be happier, healthier and I will weigh less.

I plan to take this test again to track my progress.

Lately, I’ve been letting my body’s needs dictate how much I eat.  That means, the random cravings are on the back burner.  Instead, I eat when I’m hungry.  And very rarely will I allow myself that cookie pleasure.

That’s all it is, sadly.  Temporary pleasure.

I recently finished reading “The End of Overeating” by Dr. David Kessler and I am completely changed because of it.  I’d smile and nod as I read through things I had found myself doing. For example, almost unconsciously reaching for another cookie or piece of cake or nacho chip or French fry.

But I could also agree with the good things I was doing and the hard work I have put into training myself to only eat for sustenance, not for fun or out of boredom.  I give more thought to what senseless eating eventually becomes.

This is what senseless eating does:

And that’s my reminder to never go back.

In the last month, I’ve lost 10 pounds and I’m noticing it’s starting to drop more easily as I give up fatty foods, sugar and salt.  My ultimate goal is to reduce my body fat, no matter the weight.  And I’m well on my way.

I feel like I’ve accomplished something big.  I’ve finally reached the end of overeating.

That guy is me.

And I’m back on the wagon, more determined than ever to reach my goals.  Over the last month, I’ve really picked up the pace, cutting out as much fat as possible, and going to the gym almost every single day.

Today, I ran 3 miles in 24 minutes.  That’s something that would have been unthinkable for me only a year ago.  In addition to the cardio, I’ve been doing a lot of lifting.  Recently I’ve incorporated squats into my routine, and I love how that feels!

I’ve already noticed some fat loss on my body, and that’s very exciting.  It’s these little signs that help give me the motivation to get where I want to be.

Oh, and I’ve already lost over 8 lbs. from my most recent peak of 205.

You’re saying, “Yeah right, prove it!”  And I’m saying, “I will.”

I’m so confident, in fact, that I’ve taken my before pictures.  The shirtless before pictures you see on TV.  Yeah.  Those.

The catch is you don’t get to see them until I have a suitable after photo.

I’m back in the gym, back to smaller portions.  WAY SMALLER PORTIONS.  And I’m determined.  So watch out Taylor!  (Personally, I think he looks gross, but that’s besides the point.)

The State of South Dakota recently started their Get Fit In 150 Challenge.  Supposedly 150 minutes of physical activity is ideal for an individual.  So keeping track of my minutes will help, and trying to beat everyone else on my team will be a fun thing to do.

That’s all for now.

There have been times when I looked back and wished I hadn’t done something.  I hope this isn’t one of those times.

I never realized how difficult it would be to open yourself up to public inspection.  Especially with something like this.  Right now, I’m feeling a little nervous.  Though, I’m also excited for what I hope to accomplish.

At this point, my goal is to eat better and exercise.  I assume weight loss will happen as long as I stick to those two things.

Now, nearly a year later, I’m 60 lbs. lighter and I feel great.

However, on February 10, I set a goal of 180 lbs. by June and that was never reached.  On June 3, I decided I wasn’t going to worry so much about a specific number, as much as I wanted to look and feel great.

I don’t think I’m there yet.  Even though I may have been called a sexy beast:

See what I mean? jk

While I may have “fallen off the wagon” — ( a few times on purpose, I LOVE HU HOT!) — I need to re-focus and do this for myself.  A year ago, I had no idea how this would turn out.  I was scared, nervous and feeling a little hungry.  But it happened.

I did reward myself for reaching small milestones (Summer 09)

Since then, I’ve accomplished the following:

• I can run a 5k in about 30 minutes.
• I can walk up the stairs without feeling winded.
• I can do over 50 consecutive push-ups.
• I have gone from a shirt size XXL to a medium.
• I have gone from a jeans size of 38 to 32.
• I actually enjoy eating salad.

I know I can do better.  And I’m going to push myself to get there.  Lately, I’ve just had a little trouble getting my motivation engines started.  Maybe it’s because it’s so cold out.  Or maybe it’s because I’m comfortable where I am now.  But I’m definitely not *happy* where I am.

There’s just a little bit more to go.  And I’m determined to reach it.  This is not so much a resolution as it is a goal that I need to reach.  I’m doing this for myself and no one else.

Stay tuned.

Total Cholesterol

January 197 mg/dL
November 154

HDL Cholesterol

January 16 mg/dL
November 44

LDL Cholesterol

January 161 mg/dL
November 98

Blood Pressure

January 129/81 mmHg
November 120/72

My lungs seem to have strengthened somehow.  I’m no longer as winded as I used to be when I started running.  I can run 3 miles in less than 28 minutes and I don’t feel like I’m going to die when I’m done.

A running buddy has proved useful the time I actually ran outdoors.  But with the weather getting to be the way it is, I’m going to be inside for the rest of the winter it seems.

I may have found an nice turning point:  a grocery list helped me only pick out the items necessary for pre-planned meals.  This will greatly reduce eating out and careless eating.  Along with other projects I have created for myself, there’s not going to be much time for overeating.

Your body gets used to the exercise, so why would you continue to do the same thing over and over — especially when working to lose weight or build muscle.  There’s no point in using the 30 lb. dumbell when you can move up to a 35 lb. dumbell and give your arms a challenge.

The same is true for running or biking.  Try inclines and hills and variations of speeds.

I need this advice as much as anyone else, but I’ve been doing better about it lately.  This week I’ve included different workouts and varied the speeds.  And it’s definitely helping.  I’m not as bored and I know I’m giving my body a run for its money.

Anyway, you can follow the progress here:  http://www.jasonvsjonathan.com