From FAT, to FIT, to IRONFIT

The Past 2 Years

2010-12-28T08:47:00.000-08:00

What have I done since my last update?

Life has been keeping me busy and out of trouble (for the most part). I have continued to train, raced in a number of races, hit some low points, high points, bonked, recovered, gained weight, lost weight, crashed (literally and figuratively), got up again, and eventually moved on. No matter what you do, no matter what goals you have, continued forward momentum is what will make you reach the finish line, it's what will make your dreams come true, it's what will make you, you. You will always have people who will despise you, despise your goals, try to knock you down a notch, and those who will come between you and the "finish line". I used to say that they do this because of jealousy... this may have some truth to it, but in all honesty, it doesn't really matter. Your goal is to minimize the associations with negative influences and maximize the positive.

"Even if you're on the right track, you'll get run over if you just sit there." Will Rogers.

Ok, enough preaching....

What have I done? My last update was "Wildflower 2009" in May of 2009. Since then, here are the races that I have completed and my time:

San Diego Rock'n'Roll Marathon (May 2009), 3:11
Vineman Ironman Distance Triathlon (August 2009), 11:21
Magic Mountainman, Half Ironman Distance Tri (October 2009), 5:49
California International Marathon (December 2009), 3:13
13.1 LA Half Marathon (January 2010), 1:30
LA Marathon (March 2010), 3:04
Wildflower Long Half Ironman Distnace Tri (May 2010), 5:39
San Diego Rock'n'Roll Marathon (May 2010), 3:09
Vineman Ironman Distnace Triathlon (July 2010), 11:36
Malibu Marathon (November 2010), 3:15

One of my lifelong goals was to qualify for the Boston Marathon, and I did, during 2010 LA Marathon. Training for speed was the key to accomplish this task. I could not have done it without the support from my family, and my best friends & training partners Alison Chavez, Angela Brunson, Kyla Faye, Lisa Fink, and Ankur Tarneja, who all have yelled at me many times when I started to slack off. Of course, my running coach, John Medina is the greatest. He has taught me patience, pacing, and re-ignited my passion for running. My triathlon coaches, Paul Ruggiero and Rad Hallman are two more people I am honored to have in my life. They have taught me pretty much how to swim, how to ride my bike, run, and to combine all of the above. Ankur's famous words, "stop dragging ass" is what keeps me going during the last 4 miles of pretty much all my events. Ankur, btw, is a 2:36 marathoner. Of course, Angela's "Do, or do not. There is no try." motto is what I keep reminding myself time and time again when I think about "trying" something. Angela has done the world's shortest races and the longest and most certainly, toughest. From a 1 mile fun runs, to having done 30 marathons, to having completed the world's toughest foot race, the Badwater 135 ultra marathon running 135 miles in 120+ degree heat. Kyla is my amazing celebrity superstar friend. She's definitely my most famous friend who was Miss Utah, in addition to being in Fear Factor, fitness competitions, modeling, and tons of other TV & print stuff. She's also a kick ass personal trainer, has qualified for Boston marathon numerous times, and ran Boston. Lisa Fink is my other speedy friend. Calling Lisa "fast" would be a HUGE understatement. She's not only fast, she's "I am going to win this thing" fast. The 2010 LA marathon was her PR with a time of 3:03. nearly 25,000 people ran the race and she won her age group. She has also won the 2009 Malibu Marathon, and came in 2nd in 2010. Alison Chavez is my best friend. She is among the most athletic and successful people I know with 10+ marathons, 3 Ironmans a really hard 50K utramarathon (with 8000 ft elevation gain), a 4.8 mile ultra swim race, many centuries, half ironmans, and tons of other stuff under her belt. When I don't feel like getting up in the mornings, I play the "what is Alison up to" game. So, name suggesting, I log onto facebook and see what Alison is up to at 5AM. She's either swimming, riding, running, taking a spin class, doing weights, boot camp, or any of the combinations thereof. Next thing I know, I am putting on my running shoes or my helmet. Should I mention that she does all this alongside working 10-16 hour days? There are so many other people who, for the sake of keeping this thing semi-short, I have not mentioned. However, I can write pages on every single one of my good friends, whom I would give my life for in a heartbeat.

Obviously, the point of this is to thank my friends. But even a bigger point is to emphasize the importance of positive attitudes. Sure, you can do things on your own, but it's just so much easier (and funner) to do it with others. So, whatever your goals are, get to know like-minded people, get your hands on quality how-to information (whether it's a coach or a reputable training plan) and just do it (remember, there is no 'try').

Let's see, what else is new? There is a wonderful new woman in my life with a nickname "Tough Cupcake". It was supposed to be tough cookie, but she likes cupcakes better. I mean, who doesn't? Cookies are soooooooooooo yesterday. I met her in Spring 2010, during our first date, which was a bike ride, our conversation went something like this:

Me: "Do you want to do an Ironman?"
Katherine (aka tough cupcake): "Sure, why not. Sounds fun".

From that point, she not only busted her butt and trained religiously, but she absolutely ROCKED Vineman Ironman Distance triathlon in July 2010 with a time of 13:13 and coming in 6th in her age division. I should mention that prior to Vineman, she had never done a marathon or a triathlon longer than a sprint. Her and I plan on running Comrades Marathon (56 mile foot race) in South Africa on May 2011.

As for my near-term goals, I will repeat 13.1 LA in January 2011, then attempt a PR at LA Marathon in March, then Boston Marathon in April, Comrades Marathon in May, and Challenge UK (Ironman distance Tri) in September 2011.

Thanks for reading this, friends. As my all time fitness mentor, Tom Venuto says, "Train Hard and Expect Success".

Be Well,

Arkady

Wildflower 2009

2009-05-07T12:32:00.000-07:00

Wildflower 2009 triathlon is in the books. The race Report coming up in the next few days. In the meantime, here are my stats:

Race: Wildflower Long Course
Distance: Swim - 1.2 miles, bike 56 miles, run 13.1 miles
Finish Time: 5 hours and 52 minutes

Swim: 40 min and 46 seconds
T1: 5 min and 41 seconds
Bike: 3 hours and 1 minute
T2: 3 min and 28 seconds
Run: 2 hours

Thank you everyone for your support and encouragement.

Arnold's Motivating Interview

2009-04-22T15:16:00.000-07:00

Arnold Interview:

2009 Napa Valley Marathon Race Report

2009-03-14T23:29:00.000-07:00

1. Pouring Rain
2. Bleeding Nipples
3. Beautiful Scenary

Q. What do the above three have in common?
A. They make for an unforgettable marathon experience.

March 1st, 2009 was the day of the beautiful Napa Valley Marathon. One of my running group members, Rob, decided to head up to Napa with me to do the marathon. Our excitment for the marathon came to a screeching halt when we discovered the weather forecast for the day of marathon. Yup, the good ol weather channel showed 95% precipitation. As the weather channel has been wrong in the past before, we were hoping that this was the case on Sunday. Well, long story short, it wasn't.

March 1, 2009
4AM: The alarm rang. Jumped out of the bed and peddled towards the window to observe the weather. It was definitely overcast, but NO rain. Whew, what a releaf. or so I thought...

5:30 AM: We walked out of the hotel..... As soon as my foot touched what can be conceived as the "outside", sprinkles started. No big deal right? It's just sprinkles....

5:40 AM: As we continued driving to the Finish line to catch the shuttle to the start line, the earlier sprinkles turned into a full-on rain.

5:50AM: It is now, officially pouring cats and dogs. However, somewhere in the back of my mind, I am hoping, and to a lesser extent, praying that the rain would slow or stop.

6:55AM Waiting for the marathon to start. It's been pouring non-stop. Even more so than before. My shoes, socks, and clothes were drenched.

7:00AM Gun went off and the 2009 Napa Valley Marathon had officially begun.

It took me about a mile to dodge people and actually find a comfortable space to run. But after the first mile, I was off. While still raining hard, I felt really strong. I did my previous marathon (Carlsbad) to qualify for Boston. It didn't happen, so I had a new goal for this marathon, which Boston had nothing to do with. The average pace for my Carlsbad marathon was about 7:45 min/mile. My goal for Napa wasn't to qualify for Boston, rather, to hold a very steady pace of 7:30 min/mile throughout the 26 miles. I did just that. With the exception of the first mile where I had to go through traffic, my pace was very even. I had set my Garmin to go off if I deviated 5 seconds/mile from my goal pace. I used that as a gauge to monitor my pace. I felt very strong throughout the marathon. When I got to mile 25, I picked up my pace to about 6:40. My official marathon time was 3 hours, 19 minutes and 11 seconds. I reached my goal of keeping a 7:30 pace.

The above was all the boring time/goal overview.... Now, the good stuff. I never had a chaffing issue during a run anywhere. Unlike other runners who smother themselves with body glide before a run, I have never had rashes associated with the friction created by running (with the exception of blisters). Apparently, I had to learn the hard way that when everything is wet (i.e. rain), there is A LOT more friction EVERYWHERE. It was about mile 17 when I looked down and saw red spots on my shirt... After close observation, it turned out that my nipples were bleeding. Jeez... I went into panic mode... Even though it wasn't painful, I felt very awkward and embarrassed. However, observing my fellow runners, apparently I wasn't the only one with this problem. If I were to do some statistics, I'd say that about 60% of male runners had blood on their shirts. Normally, I would say something funny at this point, but I am having flashbacks and getting really chivery. So, I'll leave it at that.

And if anyone is wondering, I will not post pictures of my marathon experience...

That's all I have to say about Napa. My next race is Wildflower Half Ironman (1.2 mile swim, 56 mile bike ride, 13.1 mile run).

After Wildflower, I will do a full Ironman distnace triathlon (2.4 mile swim, 112 mile bike ride, and 26 mile run).

After the Ironman, I will spend about 2 months specifically training for speed. I will then run California International Marathon in December and try to break 3 hours. Before, I thought of qualifying for Boston as a milestone. Now, I realize that it's doable and it is withing the reach of most people. I have never qualified for it, but Napa Marathon made me realize that it is very possible for an average Joe to run a marathon in 3 hours and 11 minutes. If Joe has a solid training plan, this shouldn't be a problem.

Carlsbad Marathon 2009

2009-02-05T11:00:00.000-08:00

I've received numerous emails to do a post-race review of the 2009 Carlsbad Marathon I completed recently. Honestly, the highlights of the race were minimal. It was, what I call a JAM (just another marathon). However, I will try to recap the day's events and offer a few suggestions:

My ultimate goal for doing the Carlsbad marathon was to qualify for the upcoming Boston Marathon. Honestly, I don't really care about actually running Boston, just qualifying for it is succinct for me. The marathon started at 6AM and my hotel was approximately 1 mile from the race start. Purposely, I woke up extra early and decided to jog to the marathon start so that I am warmed up and don't waste any energy in the beginning of the race. I started jogging, only to found out that I was going in the wrong direction. After running for about 10 minutes, I see no cars, no crowds, and no fellow joggers. I became slightly alarmed and decided to walk into a 7-11 to find out where the Westfield Shopping Center was (race start and finish). I was informed that I went completely the wrong direction. If I was slightly nervous then, I became very nervous upon hearing this. With only about 20 minutes to the race start and being about 3 miles away, I literally sprinted those three miles. While I was running at a good pace, I actually felt pretty strong throughout my journey to the start line. I got there a little after 6 and was really glad to hear that the race is being delayed for 15 minutes due to technical difficulties.

I met a few runners, made some friends, and as soon as the clock hit 6:13 AM, the gun went off and the 2009 Carlsbad Marathon had officially begun. The first 6 miles went really well. I was at about 6:30 average pace, with a faster sub-6 on the downhills and slower on the inclines. Feeling great, I decided to step it up a notch. For the next few miles, I was going at about 6:15 pace. At about mile 9, there was a long incline, which lasted for a couple of miles. Wanting to conserve some energy for the flats and the downhills, I decided to tackle this hill quite slowly. Could've gone much faster, but I dropped my pace down to 9-10 minutes per mile for the next 2-3 miles. As soon as the hill was over, I picked up the pace again to average about 7-7:30 pace for the next several miles. The only highlight between mile 10 and 16 is when the half marathon pros zoomed by me at about 4 min/mile pace. It was an incredible thing to watch as the motorcade passed me along with two black runners (possibly from Ethiopia or Kenya).

Starting at mile 17, I started to become fatigued but still kept a decent pace of about 7:30 a mile. I was about 10 minutes ahead of my goal for doing a Boston Qualifier. Realizing that I can probably do a sub-3 marathon, I picked up my pace again (even though the fatigue was setting in and my knees and ankles were beginning to ache). I crown my decision to keep faster speed even though my body didn't want to, the dumbest decision of the day. Around mile 21, I developed a twitch in my left hamstring. It became increasingly painful as the miles progressed. This, in addition to achy joints, made me realize that I am in for a very painful 5 miles. However, I was still able to run the following 2 miles, although not very fast. Starting just over mile 23, my hamstring twitch made me stop running. I physically could not!! Every time I tried to take a step with my left leg, my hamstring would contract rapidly, which made me lose my balance. These last 2-3 miles were probably one of the more painful marathon experiences in my life. It took me nearly 40 minutes to cover the last two miles, shattering my goal of qualifying for Boston.

Even though I tried to stay hydrated throughout the race, I realized that the lack of electrolytes may have caused the cramps in my hamstring. Most liquid I drank on course was plain water. However, I think that the biggest mistake I made was going out too fast, too hard. That may have worked as I got a boost of confidence knowing that I am ahead of my goal. However, it was a short-lived hope. As the saying goes, "Slow and Steady wins the Race". I will try this on my next marathon.

Speaking of next marathon, I will be running the Napa Valley Marathon on March 1, 2009. I will take everything I learned from Carlsbad and applying to Napa.

Before I conclude, I would like to thank a few people... My running partner and good friend, Angela Brunson. If it wasn't for her, I would've never done this marathon. Having run 25 marathons and numerous ultramarathons (including the world-famous Badwater), she knows exactly what she's doing, both in terms of training AND injury prevention. In fact, her softball trick is what really helped me to get over my IT Band Syndrome two weeks before the race. In addition to running, she has also inspired me to take up rock climbing, ice skating, adventure racing, and even learning how to ride a motorcycle. So, Thank You Angela.

Next... My Brother, Harout. Harout recently moved in to Los Angeles to live with me. Being fairly inactive and a smoker, as soon as he moved to Los Angeles, he began his path to healthier him. In the first two weeks of being in Los Angeles, Harout has taken up Aikido & Jujitsu, Ice Skating, and he is training for his first ever Marathon with Team in Training. Way to go Bro!!

Last but certainly not least, my girlfriend and my best friend, Cynthia. She has been very supportive of me throughout my weight loss, Ironman training, and overall understanding. If it wasn't for her, I would've never started running, which means I would've never been doing a review of Carlsbad Marathon nor would I have become an Ironman. I am in the best physical shape of my life and I owe majority of my success to Cynthia. Thank you Love!!!

Favorite Fat Loss Exercises

2009-01-28T10:53:00.001-08:00

As promised, here are my three favorite exercises for fat loss.

Before going into too much detail, from my previous post, it should be obvious that in order to lose body fat, one must create a calorie deficit. So, instead of listing the best exercises for fat loss, I will list exercises, which burn the most amount of calories.

1. Running

If done correctly running is by far the best exercise to burn the maximum amount of calories in the shortest amount of time. In addition, it's inexpensive and requires no additional equipment other than a good pair of running shoes and some basic attire. The hype about running being dangerous is just pure nonsense. However, this only applies if running is done correctly. Wearing improper/worn-out running shoes, form imperfections, doing more than your body can handle, and other issues will most likely lead to injury. So, take some time, learn the basics of running, and you're off.

Why is running so efficient for burning calories? One of the biggest reason is that while one burns lots of calories during the activity, running also makes people burn calories after. It is a high-impact activity and there is definitely tissue damage taking place (nothing to be too concerned about, if done properly). Therefore, right after running, the body uses much energy to repair all those tissues and prep you for running session #2. Also, running not only involves the legs, but also the upper body. This results in more blood circulation, which results in a faster heart rate. This also plays an incremental role in increased calorie expenditure.

2. Cycling/Spinning

Contrary to running cycling is a very low-impact activity. An ordinary person may not be able to run for 90 minutes nonstop, but they may very well be able to cycle for 90 minutes. More minutes translate to more calories. While easy pace cycling on a flat road doesn't burn as much calories as running, it oftentimes can be a more enjoyable form of exercise. Ideally, the heart rate stays slightly lower while cycling simply because the upper body doesn't do much. Friends may decide to have a 3-hour leisurely ride on a Saturday afternoon or just head to the store located about 20 miles away to buy some basic groceries. Point being, cycling doesn't have to be considered an exercise, rather a hobby, which burns calories on the side.

Spinning, typically done in increments of 45-60 minutes, burns much more calories than leisurely cycling. The fact that most spin classes integrate intervals, simulate climbing, and also recovery translates to increased calorie expenditures. Hill climbing on a bicycle is also a great way of burning increased amount of calories. However, hill climbing (depending on the grade) is much more strenuous and may not be suitable for those who are just beginning. On contrary, most spin classes allow you to go at your own pace, set your own intensity and resistance, therefore, the experience is customized to your liking.

3. Weight Training

I do realize that "weight training" is quite vague, but point being, it is, or at least should be an important part of any one's fat loss plan. Weight training in itself doesn't burn a lot of calories, at least not when compared to running and cycling. However, weight training is essential for increased metabolism. Muscle is a metabolic tissue (as opposed to fat). The more muscle one has, the more calories they burn at rest. If doing cardio is the primary source of calorie expenditure, then muscle is bound to be lost triggering a decrease in metabolism. Weight training helps preserve those muscles and thus keep the metabolism at a constant level.

So, how many calories???
These numbers are based on one of my clients' fitness GPS (with HR monitor) readouts. I'll call him Mark, even though that's not his real name. Here are Mark's statistics:

Height: 5'7"
Weight: 186

One hour of easy running (heart rate between 135-145) yields approximately 720 calories.
One hour of medium intensity running (heart rate between 145-155) yields approximately 890 calories.
30 minutes of high intensity running yields about 550 calories
One hour of easy cycling = 520 calories
One hour of medium intensity cycling = 750 calories
30 minutes of climbing (6% grade) = 500 calories
One hour spin class = 920 calories
One hour full body weight training = 300 calories (approx)

The Best Tasting Cheeseburger EVER

2009-01-14T08:33:00.001-08:00

I don't typically blog about my day-to-day activities simply because it's not interesting. I mean, wake up early, run, bike, go to work, swim, and run some more. Who wants to hear about that right? Well, I am making an exception this time and would like to comment about the best tasting cheeseburger I have ever had. Beast your eyes on this:
Yup, that's right. It's Jack-in-the-Box' Ultimate Cheeseburger. Now, before I go on, let me make it clear that I don't work for Jack nor am I being paid to advertise their crappy food. Did I just say crappy? What I really meant was "the most delicious cheeseburger on the planet".

Okay Arkady, get to the damn point!!!!

Here it is....

Last night, after my regular swim session, I became alarmingly hungry. For those who do not swim competitively, swimming is by far the worse exercise you can do for fat loss. Why? Michael Phelps has rock hard abs, so it has obviously worked for him right? Well, Michael swims on average 6-8 hours a day and he also eats more food in a day that most people do in a month. But for regular folks, swimming tends to increase the appetite astronomically. Some studies suggest that an average swimmer consumes nearly three times as many calories after the swim than the calories burned while swimming. Now, there is more to life than burning calories. The undeniable fact that swimming is probably the best exercise you can do to benefit your heart and lungs really outweighs the calorie factor. If you really want to increase your endurance, VO2 Max, both aerobic and anaerobic thresholds, then start swimming. It is also by far the safest activity (providing you know how to swim) in a sense that it creates the least impact (again, providing you don't bump your head on the wall). So, while swimming may not be the most efficient activity to create a calorie deficit, it is by far the most beneficial in terms of health and overall fitness. HINT: To avoid overeating after the swim, try consuming carbohydrate-rich calories about 30 minutes prior to getting in the water. Potatoes would be a good example, and so would sugary cereal (no milk). They key here is to consume about 200 calories beforehand and as soon as the swim is over, consume another 100-200 calories of the same food but with some protein to aid muscle recovery. Do this and you can freely use swimming as part of your fat loss plan AND get all the aerobic and anaerobic benefits. Have your cake and eat it too!!! Don't forget to hydrate constantly, even while in the pool.

Now, I may have just deviated on a tangent. I was speaking about the best cheeseburger ever before I started ranting about the benefits and drawbacks of swimming. So, here I go...

After my Tuesday swim session, my hypothalamus informed my frontal cortex of the hunger issue. So, instead of waiting to go home, I just pulled into the nearest fast food joint in the area, which happened to be Jack-in-the-Box and proudly order 1 Ultimate Cheeseburger. The cheeseburger itself wasn't made any different. It had the same bun, 2 day old lettuce, aged tomatoes, and 2 well-cooked pieces of beef patties, which seemed like it was frozen for about 2 years before they decided to thaw and serve. However, this paired with my increase appetite and craving for food, it was, INDEED, the best tasting cheeseburger I have ever had.

Stay tuned next week for my top-three favorite exercises for fat loss and why.

Abandoning my New Mission

2009-01-13T16:49:00.000-08:00

Dear Friends,

I have decided to abandon my mission of having a clearly defined six-pack by March 1, 2009. While this action on my part may indicate failure, and if you'd to think of it as such, that's fine. However, I would like to clarify a few miss-conceptions and hope that you, my dear reader may place this in a separate context. First of all, my decision to abandon the mission isn't based on the difficulty and the commitment required to accomplish my goal. Ask any fitness professional who know what they're talking about and they will tell you that in order to have a clearly defined abdominal muscles one needs to lose body fat. In order to lose body fat, that someone must create a calorie deficit. Now, what is a calorie deficit? Simply put, it is the act of consuming less calories than your body burns. As some of you know, I have dubbed myself to be an endurance athlete and my race calendar for 2009 is quite full of races and events. Starting with Carlsbad Marathon on January 25, 2009 and finishing with an Ultramarathon in December of 2009. Throw in a couple of Ironmans, and a half Ironmen between, and you literally have a full time job called "training". Add to this, my other full time job which actually brings in money to pay for the expenses caused by the "other" job. The nutritional requirements for someone on a fat loss plan doesn't necessarily coincide with someone training for a marathon or an Ironman. For example, many fat loss experts advocate whole grain and whole wheat as preferable carbohydrate sources and discourage of simple carbohydrates while on a fat loss plan. However, while the aforementioned sources are an important part of anyone's diet, starchy foods such as white bread and potatoes are also preferred carb sources for endurance athletes.

In the past few weeks, I have found myself transitioning back to fat loss nutrition and quite honestly, my endurance performance has suffered because of it. I have increasingly found myself with less energy throughout the day and I dehydrate faster during my training. Therefore, I feel like I would be doing a disfavor to my athletic endeavors and ultimately my body by continuing to be on a strict fat loss plan.

I will continue updating my blog and will make extra time to increase the frequency. In the meantime, if you reside in Southern California, please visit and sign up for my running group:
http://www.meetup.com/The-Santa-Monica-Running-Group/

You can also be my facebook friend

In an unrelated note, Tom Venuto, my all time fitness and fat loss mentor has just published a new book titled "The Body Fat Solution". It is NOT your ordinary diet book... Get more information by visiting:
http://www.thebodyfatsolution.com/

It is also available in audio version from http://audible.com

December 24, 2008 Update

2008-12-24T16:17:00.000-08:00

The weigh-in today showed a loss of 1 lbs. No significant changes in body fat.

Current Stats:

Body Weight: 167 lbs
Total Body Fat: 13-14%
Fat weight: 23 lbs
Lean Body Mass: 145 lbs

Stats for December 19-20, 2008

2008-12-22T08:47:00.000-08:00

BMR = 1800
Total Calorie Intake: 6200 (2900 on the 19th, 3400 on the 20th)
Total Calorie Expenditure via exercise: 3500 (1000 on the 19th, 2500 on the 20th)
Calorie Deficit of: 900 kCal
To Date Calorie Deficit/Surplus: +585 (Surplus)

The weekend was good. Did some biking and running on Saturday and ran 15 miles on Sunday, in addition to swimming, weight lifting, and other misc exercise. Overall, my weekend yielded a calorie deficit of 900 kCal, which I am happy about. Wednesday is a weigh-in and body fat testing day. We'll see how it goes.

Stats for December 18, 2008

2008-12-19T10:21:00.000-08:00

BMR = 1800
Total Calorie Intake: 2745
Total Calorie Expenditure via exercise: 1000
Calorie Deficit of: 55 kCal
To Date Calorie Deficit/Surplus: +1485 (Surplus)

Notes:
Minimal deficit. Exercises included some biking, running, and core weight training. Diet was fairly healthy with lots of fruits and veggies, good amount of protein, complex carbs, and moderate amount of fat.

Stats for December 17, 2008

2008-12-18T09:21:00.000-08:00

BMR = 1800
Total Calorie Intake: 2850
Total Calorie Expenditure via exercise: 1850
Calorie Deficit of: 700 kCal
To Date Calorie Deficit/Surplus: +1540 (Surplus)

Notes:
Great day in terms of training. I ran about 6 miles in 40 degrees and did the bike trainer for about 1 hours and 25 minutes. On December 16th, I had a total calorie deficit of about 700 kCal, which is exactly as planned. However, since my mission start date, I still have a surplus of 1500 kCal. My diet today was fairly healthy. My protein intake was about 180 grams, carbs were about 250 and fat was about 60 grams.

Stats for December 16, 2008

2008-12-17T08:45:00.000-08:00

BMR = 1800
Total Calorie Intake: 3120
Total Calorie Expenditure via exercise: 400
Calorie Surplus of: 920 kCal
To Date Calorie Deficit/Surplus: +2240 (Surplus)

Notes:
Okay, another day with minimal exercise and a great appetite. So far, I have a calorie surplus of more than 2000 Kcal. The good news is that most of my calories consumed on the 16th of December was NOT junk. I actually had real food. Cooked rice, lean chicken, fish, etc.. just a lot of it. However, I am NOT on track to my goal at this point... Check back tomorrow to see next day's results.

Stats for December 15, 2008

2008-12-16T09:38:00.000-08:00

BMR = 1800
Total Calorie Intake: 3320
Total Calorie Expenditure via exercise: 200
Calorie Surplus of: 1320 kCal

Notes:
Yesterday was a BAD day for my goal. My nutrition was horrible as it was mostly junk food (Del Taco, In'n'out). Plus, I was in a calorie surplus, rather than a deficit. Assuming that I continue with yesterday's stats, I will gain about 22 lbs in 2 months. However, this will NOT happen. Oh well, I'll consider yesterday a "cheat" day. I'll be good today....

New Mission

2008-12-15T12:05:00.000-08:00

Starting today, my new mission (in addition to endurance training) will be to have visible abdominals, i.e. six pack, by March 1, 2009.

Here is where I stand now...

Body Weight: 168 lbs
Total Body Fat: 13-14%
Fat weight: 23 lbs
Lean Body Mass: 145 lbs

In order to have visible abdominals, I will need to reach the following:

Body Weight: 156 lbs
Total Body fat: 8%
Fat weight: 11 lbs
Lean Body mass: 145 lbs

In 2.5 months from December 15, 2008, I will lose about 12 lbs of body fat, 4.3 pounds per month, or 1.2 pound per week.

Theoretically, I will need about 3500 calorie deficit per week or 500 per day.

Here is my promise...
1. To update my blog daily with the day's calorie deficit. I will also make notes about the day (what I ate, how much I exercises, and where my calorie deficit came from i.e. nutrition, exercise, or both).
2. In addition to daily updates, I will update weekly (every Monday, starting next Monday) with the new statistics
3. Most of my calorie deficit will come through training.
4. I will use the Accumeasure Body Fat Calipers to measure my fat loss and a house-scale for body weight.

Q: Why did I choose to start this in mid-December instead of waiting until January 1?
A: Because I want to start early so that I can finish early. Also, most people set the so-called "New Year Resolution Goals", of which most fall apart within the first week or two. If you want to change, start NOW... waiting for a specific date is a recipe for failure.

More questions? send them my way.

So, let's get it started people! Follow me, Join me!!

Feel free to post comments with your goals and progress.

Inspirational Thoughts

2008-12-05T14:40:00.000-08:00

I have not made a personal blog post in a long time, so I thought this would be a great opportunity. First and foremost, I would like to thank every one who has contacted me with their kind words and wishes. It is truly a magnificent feeling to know that so many people care and that you inspire those people to lead healthy lifestyles. Thank you everyone, from the bottom of my heart.

This past year has been one of the most joyful years of my life. In November of 2007, I joined a wonderful organization called Team in Training to complete an Ironman. With their help and guidance, I did participate in both a half Ironman and a full Ironman. This has changed my life as I realized that I can do anything I want to! I had never thought training for an Ironman could be so much fun. I would highly encourage for anyone to visit http://www.teamintraining.org and find training programs near them. TNT has programs for marathons, century bike rides, and of course, triathlons of all distances. I had the time of my life with TNT. In fact, I am right back on the team this year as a mentor. God willing, in 2009 I will complete 2 half-ironmans, 1 full ironman, and a 100K ultramarathon.

I often get asked, why do I run marathons? why Ironman? why [fill in crazy endeavor here]? The answer is simple, BECAUSE I CAN!!! It was only a couple of short years ago when I couldn't even run half a mile, or do one pull up, and I ran out of breath going down (not up) a flight of stairs. Now, I can run a marathon at any given day of the week. As human beings, we place limits on ourselves all the time and rarely get out of our comfort zones. I once heard, "The only limit in life are ones we set ourselves". It is such a great feeling when one does something because they can, plain and simple, because so many people can't, but they CAN! Everything is possible, it's just a matter of "HOW BAD DO YOU WANT IT?" (Mike Ogorek) There are always numerous reasons NOT to do something, but you only need one good reason to do it. So, when will YOU get out of your comfort zone? When will YOU reach the unreachable? When will you shatter your limits? When will you fly?

Now, before I conclude, I would like to introduce our Honored Teammate, Kyle Garlett. Kyle is an inspiration for many as his story is truly amazing. Kyle has been battling blood cancers for past 20 years, he's also a heart transplant patient, and will soon be the first heart transplant recipient to have done an Ironman in Kona, Hawaii. Please visit Kyle's website to read more of his heart-warming story. Kyle also has a blog. Visit: http://ironmankyle.blogspot.com/

Lastly, Please watch these videos as they provide a great source of inspiration. Thank you Kyle for posting these videos:

Ironman - You Will Do This

Friday Night Lights - Speech and Prayer

Team Hoyt

Lance Armstrong Nike Commercial

Nike "Awake" Commercial

Another Film about Ironman

Bodybuilding Secrets Podcast by Tom Venuto

2008-11-20T13:25:00.000-08:00

Last night, as I was going to bed when I received a facebook email from my all time fitness mentor, Tom Venuto. Tom had just released his first podcast for one of his websites, bodybuilding secrets So, I clicked on the link with the intentions of listening to Tom's podcast for only a few minutes as I had to wake up early to train. Well, that few minutes stretched to one hour followed by hour #2. In this podcast, Tom was interviewing Peter C. Siegel, R.H., the world’s #1 sports and peak performance hypnotherapist. It was so good that I actually ended up listening to the whole interview, twice AND I have it in my Zune so that I can listen to it throughout the week(end)!!!!!!

Visit Tom's Body building website to hear the podcast...

ESPN GREATEST MOMENTS

2008-11-07T11:16:00.000-08:00

I turn to this video anytime I need a motivational boost. Works like a charm.

Who is he?

2008-11-06T16:56:00.001-08:00

This guy reminds me of someone, I just can't remember who?

Denise Gets Hit by a Car

2008-10-28T13:01:00.000-07:00

This is my co-worker, Denise Glass. She is an actress and a really good one too. This is a video of her filming in which she is getting hit by a car. By far the coolest video I have seen on youtube.

Why?

2008-10-15T10:12:00.000-07:00

Oftentimes we question ourselves, ponder why we do what we do. To an outsider, our lifestyles do not make any sense but it makes all the sense in the world to us. That is why we do what we do.

This video is about the unfortunate fatal shark attack that took place in Solona Beach on the beautiful shores of San Diego, CA. Afterwords for inspiration, read the story, "BACK INTO THE WATER".

David Goggins Ultramarathon 150 mile Run

2008-10-04T01:00:00.000-07:00

David Goggins, the ultramarathon runner.. Check out this great and motivtional video.

THE EXHAUST BURGER

2008-10-01T12:28:00.000-07:00

Check out the Exhaust burger... Finally, a product that puts Carbon Monoxide to a good use:

VIDEOS: FAT VOTERS and Most Important Topic in 2008 Election

2008-09-24T09:37:00.000-07:00

Now, since 60% of America is overweight, this video shows what our presidential candidates are doing to gain the support of fat voters.

As Obese Population Rises, More Candidates Courting The Fat Vote

This next video talks about the most important topic in this election....

Poll: Bullshit Is Most Important Issue For 2008 Voters

Triumph Interviews Ralph Nader

2008-09-23T13:05:00.000-07:00

Conan O'Brien's Triumph interviews Ralph Nader... Enjoy the clip

(if you're easily offended, don't watch this clip. In fact, stay in your room all day long and don't ever come out under any circumstances. Turn off all forms of communications from the BIG and SCARY world, just so you don't hear anything offensive.)

Dr. Nick Riviera Diet

2008-09-22T09:31:00.000-07:00

HI EVERY-BODY
Today's Diet advice is from this man:

He's was a medical doctor based in Springfield, MA and his name was Dr. Nick Riviera. Dr. Riviera received his medical degree from the prestigious Hollywood Upstairs Medical College (HUMC) in Costa Rica (Source: Wikipedia). He once had a conversation with one of Springfield's citizens, Marge Simpson, and it went something like this:

Dr. Nick Riviera: "With my new diet, you can eat as much as you want, any time you want."
Marge Simpson: "And you'll lose weight?"
Dr. Nick Riviera: "You might! It's a free country!"

So, folks, take it from a real medical professional, not those phony personal trainers and self-proclaimed health & fitness gurus. Feel free eat anything you want, as much as you want, and whenever you want. There is still a good chance that you WILL lose weight.

BYE EVERY-BODY

(disclaimer: the above advice can kill you)

Dean Karnazes Didn't Make It

2008-09-19T09:05:00.000-07:00

48 Hours and 211 miles.... 30+ miles shy of the world record. Oh well... As a point of reference, it takes me about 4-6 weeks to run 211 miles.

Dean Karnazes Update

2008-09-18T08:57:00.001-07:00

If you'd like to see the video of Dean Karnazes' progress on Live with Regis & Kelly, click here.
So far 24 hours have passed and 133 miles have been covered by Dean. He's on track...
Come back tomorrow for the conclusion and the results.

2008-09-17T10:45:00.000-07:00

Dean Karnazes, the Ultramarathon man ...........Will be attempting to earn yet another place in the Guinness Book of World records by covering the most amount of miles run on the treadmill in 48 consecutive hours. In order to achieve this, he will need to cover 240.11 miles in 48 consecutive hours. After 10 hours, Dean had already covered 70 miles and looks to be on track to his goal.

Here he is in WABC studios in New York City... Check out the guy watching while having a death stick, I mean a cigarette......
Photo by Jeff Dengate

Go Dean! Come back in the next couple of days to find out if Dean reached his goal.

For more, visit http://www.runnersworld.com/48hours/

EMAIL ISSUES

2008-09-09T16:55:00.001-07:00

Lately, my gmail spam filter has been acting crazy and as a result, I haven't been getting email from my blog readers. Let me make this clear, I respond to EVERY SINGLE EMAIL I GET. If you have emailed me and have not gotten a response it may have been filtered in my Spam folder. Please, kindly, resend your email with the subject line "blog" to arkhag(at)gmail(dot)com. Thanks and I apologize.

Pitty the Fool who Walks

2008-09-09T14:14:00.000-07:00

This is how I feel about walking:

Old, Grizzled Third-Party Candidate May Steal Support From McCain

2008-09-05T13:36:00.000-07:00

This is one of the funniest The Onion videos I've seen in a long time. It has nothing to do with health & fitness. Enjoy!

Old, Grizzled Third-Party Candidate May Steal Support From McCain

Men's Fitness Success Story

2008-08-21T17:00:00.000-07:00

The Men's Fitness article is finally out (September issue). Please go to your nearest newsstand to purchase a copy or visit http://mensfitness.com to start a subscription. I would like to thank first and foremost all my friends, family, and Cynthia for their support. I wouldn't be where I am now without you all! I would also like to thank and acknowledge the writer, Chris Connolly, photographer Joe Pugliese, and the Men's Fitness team. It has been a pleasure working with them to have this success story published with hopes that it will inspire others.
To see a larger version, click on article.

2008 Vineman Ironman Report

2008-08-12T10:59:00.000-07:00

The 2008 Vineman Ironman Distance triathlon was interesting to say the least. The course featured a 2.4 mile swim, 112 mile bike, and a 26.2 mile run for a total of 140.6 miles, all to be done in one day. Well, my teammates and I arrived in Santa Rosa, CA on Thursday. It was generally a cool day with daytime highs of about 80-85 degrees and night lows of maybe 50. After settling in our hotel, we went for a team dinner, chatted, laughed, some cried, and back to hotel and slept. Friday comes; we woke up early and were in the Russian river to get a feel for the water, practice swimming one last time, and to get all the jitters out. It worked as the water was likeably warm and the air temperature was perfect. Every one of us was looking forward to the race at that point thinking that the weather is going to be on our side. The rest of Friday was pretty standard… We had a team lunch, chatted, chatted some more, went for a bike ride to make sure all the components are in working order, and chatted some more and more. As Friday evening approached, I started getting a bit nervous of what I am about to do Saturday. The lights out time was 9PM.

Race Morning – Swim

4:30 AM – Met at hotel lobby, did a head count, and made our way to race/swim start. As soon as I walked out of the hotel, I did notice that the air temperature was much warmer than the past two days. Being in denial, I didn’t think much of it.

5:30 AM - Arrived at Johnson’s Beach, got situated, and walked nervously until race start. Congratulated my teammates as I kept running into them and said phrases like, “we’re actually going to do this”.

6:45 – The gun went off and the race started. After about 15 minutes of swimming, I looked up and saw the sun. The only thing I could think of at the moment was, “crap, this is going to be a hot day”. Overall, the swim went great. While my time wasn’t exactly top notch (1 hour 18 minutes), I wasn’t too disappointed considering that 8 months ago I couldn’t swim across a 25-meter pool.

7:00 – Out of the water and wobbled my way to transition. Wetsuit off, helmet on, socks on, shoes on, and off I go.

Race Afternoon – Bike

7:00AM – 1:30 PM

This was my approximate bike duration. The course consisted of two 56-mile loops starting from Johnson beach and ending at Windsor High School in Windsor, CA. The first 56-mile loop went really fast. With the help of my best friend, Mr. Tail Wind, I was able to average nearly 24 miles per hour for the first 56 miles. I could’ve gone much faster but remembering coach Paul’s advice to conserve some energy for the 26-mile run, I didn’t. My favorite part of the first 56 miles was when I passed riders with fancy $5K wheels and deuchebag (aero) helmets.

On to next 56 miles… This was probably the most challenging part of the Ironman. The temperature increased significantly to upper 90’s, pain in my right foot developed which made it very difficult to pedal with it let alone to stand on it (worried me as to how I was going to get through the 26 mile run), and all of a sudden, the tailwind changed its direction to a significant headwind. I was using my left leg to pedal and was only “soft-pedaling” with my right one. The pain was excruciating to push down on the pedal. Long story short, I had a really difficult time on the second loop. The frustration was setting, leading to exhaustion. The second loop average speed dropped to 15 miles per hour.

RUN

1:30 – 6PM

Run, Run, Run, and Run some more!!! The marathon potion of the Ironman was my favorite part of the event. Coming off the bike with the pain in my right foot, I was greatly concerned as to how I was going to pull of the 26-mile trick. I sat, massaged my foot for a good 10 minutes and started walking the run course. For the first two miles, it was just walking. Thankfully, the pain dispersed after taking 4 extra strength Tylanols and I was able to run. The heat was unbearable and was probably in triple digits. However, constant hydration and hose showers helped greatly to go through the run and not collapse. The run featured three 8.7 mile out and back loops. The first two miles had many spectators cheering, but after that, the only people out on the course were the volunteers at the aid stations. Anyhow, I only walked a few spots on the run (other than the first 2 miles). I generally felt good on the run and I felt like I could’ve gone much faster. But taking heat into consideration, I didn’t want to raise my body temperature and collapse. Therefore, I took it nice and slow, for the most part. Come the last loop of the course, I kicked it up a notch and increased my pace significantly for the "superstar" finish.

6PM -------

Hang out with my Team in Training cheering squad and became a loud spectator. It was great to see so many of my teammates finishing in style, looking strong, healthy, and really kicking some major ass. One in particular, Carlos…. While for most of the run he was well ahead of me, upon seeing another teammate, Danielle, he realized that she needed help and started walking/ running with her for support. In fact, he continued to do so for the remainder of his race. Now, that’s not the amazing part, yet. After he was done with his race, he ran right back out on course and ran with her for her last loop. What a great sport!!!! So, not only did he do an Ironman, but he also did an ultra marathon (34.6 miles), all in one!!!!!!

Post-thoughts:

I had a wonderful time in Sonoma County. Training with my teammates has had a positive impact on my life. We had great times together, laughed, struggled, and bonded. They have become my second family. In fact, I spent more time with them training and having fun than I did with my own family. I would’ve never imagined that training for an Ironman could be so much fun. I also thank my coaches (Paul, Rad, Brad), mentors, and captains. The fact that this team was so great was not due to one person’s efforts, but everyone combined. Great teamwork leads to great results.

I saved the best for last!!! Cynthia!!!!! She has been so awesome and supportive every step of the way. My training really did take a toll on our relationship. Like I said, I spent more time training than I did with her. She’s been very understanding, supportive, and encouraging. She’s been a big influence on me, not only during this training, but also during my weight loss journey, and everything else. I really hope that she decides to join IronTEAM next year so she can experience what it's like to be an "Ironman".

GO TEAM!!!!

MENS FITNESS MAGAZINE

2008-08-11T09:35:00.001-07:00

I WILL BE FEATURED IN THE SEPTEMBER ISSUE OF MEN'S FITNESS MAGAZINE'S SUCCESS STORY PAGE. THE ISSUE IS TO BE RELEASED AUGUST 12, 2008. PLEASE HEAD TO YOUR NEAREST NEWSSTAND OR BOOKSTORE TO BUY A COPY OR VISIT: HTTP://MENSFITNESS.COM

Vineman Ironman race report coming up... I am still waiting for the race photos.

Ironman Update

2008-08-05T14:52:00.001-07:00

I am back, I am alive, and I am an Ironman.... Full Vineman 2008 is history as my team and I conquered the 2.4 mile swim, 112 mile bike, and 26.2 mile run. Please check back later this week as I am planning to write a full race report with pictures.

Quick update before I head out to Sonoma...

2008-07-29T11:24:00.000-07:00

This is just a recap of the wonderful season I had with Team in Training's IronTEAM. The experience, the support, and coaching was unlike anything I have experienced in my life. My next post will be the race report of my first ever Ironman (Vineman Ironman Distnace). Please come back early next week to read the report and observe the pictures. If you'd like to be updated on the blog and receive health tips, please enter your name and email in the upper right hand corner of the page. Thanks....

I will have a big announcement next week as well. It has nothing to do with triathlons and races.. Stay tuned!!!

Ironteam 2008

2008-07-25T00:07:00.000-07:00

On August 2, 2008, all these people will swim 2.4 miles, bike 112 miles, and run 26.2 miles. Go Ironteam !!!!

Dominos Does it Again

2008-07-21T17:15:00.001-07:00

How much crap can humans consume? Dominos scientists test limits of what humans can eat. Powerful stuff!!

Domino's Scientists Test Limits Of What Humans Will Eat

What The New “Low Carb” Study REALLY Says

2008-07-18T09:41:00.000-07:00

What The New “Low Carb” Study REALLY Says
by Tom Venuto

A news media feeding frenzy erupted earlier this week when a new diet study broke in the New England Journal of Medicine (NEJM) on Thursday, July 17th. Almost all the reporters got it wrong, wrong WRONG! So did most of the gloating low carb forumites and bloggers. Come to think of, almost everyone interpreted this study wrong. Some valuable insights came out of this study, but almost everyone missed them because they were too busy believing what the news said or defending their own cherished belief systems …

Go to http://burnthefatblog.com to continue reading the rest of Tom Venuto's article.

Lipoway Commercial

2008-07-15T11:17:00.001-07:00

This is a commercial for Lipoway, another weight loss pill. At first I thought this was a joke, but noooo, it's very real. My favorite quote, "Free???? It must be good!!!" Deuchebag.

There is absolutely no reason for anyone to take any diet pills for weight loss purposes. None, whatsoever!!! They are not approved by the FDA and they simply DO NOT work. Even further, be very careful with these "free trial" offers as they will sucker you into an expensive autoship program once they have your credit card number. Here is a video explaining the sneaky tactics those companies use to deceive people into their supposed "free trial" offers. It's a bit lengthy but worth it!!!!

I've used Tom Venuto's Burn the Fat, Feed the Muscle ebook to jump-start my weight loss journey. It was by far the best $39.95 I have ever spent.

Training Updates and Photos

2008-07-11T10:18:00.001-07:00

I haven't done a personal post in a while so I thought I do it today. I hope that my site visitors have been enjoying the goofy commercials/videos I've been posting. Most emails I get are complementary of how funny they are. However, I did get a few emails that stated that some of the videos are insensitive and are offensive. I do apologize if they seem that way... certainly, they're not supposed to. Other than a mere joke, being able to laugh at serious issues, especially when you can relate to them, is a sign of strength. It's a sign that you see past the problem and are working towards a solution. So,with that in mind, I will continue posting weight loss commercials and spoofs every Tuesday. Check back and leave a comment!!!!

On to Ironman training......................

Vineman Ironman-distance triathlon is just around the corner on August 2, 2008. My team and I are ready, both mentally and physically to swim 2.4 miles, cycle for 112 miles, and run 26.2 miles. A lot of interesting events have been happening in the past few days and weeks. Tiffany and Allison, two lovely ladies from the group have had their bikes stolen, Danielle crashed on her bike and broke her shoulder. She wont be doing Vineman with us but will be competing in another Ironman later on this year, as soon as the shoulder is healed. All of the team was heartbroken upon hearing this, as Danielle is a very compassionate person, not to mention an amazing athlete, but the fact that she's not letting this obstacle to dissillusion her Ironman dreams only proves that she's a strong woman. Our fundraising captain, Aaron, has been having knee problems at this time of the season, and so is Jake, which was a result of him and Jocelyn crashing on their bikes a couple of weeks ago. With the two weeks of taper coming up, people should start healing of their aches, pains, and injuries as the workouts get shorter to let our bodies heal.

Personally, I feel okay. Swimming has come a long way from not being able to swim across a 25 yard pool to swimming for nearly 4000 yards. I do have some pains and soreness in my muscles and joints, but nothing out of the ordinary. I hope they heal during the taper.

Here are some pictures of my teammates in action......

Above: Having wine and deserts while waiting for our Amtrak train back to Los Angeles after riding to San Diego. From Left to Right: Stephanie, Me, Jocelyn, Jake, Danielle aka Doom.

Above: Aaron Umber and Liz during Wildflower Training Weekend

Above: Catherine is happy to have finished
Wildflower Long Course (1.2 mile swim, 56 mile bike, 13 mile run)

Above: Doom's Birthday - Aaron Umber, Caroline Z.,
Laurel Szeto, Doom (Danielle), Jen Reeve, Christina Cord, Aaron O.

Above: Laurel and Jen

Above: Group Photo after running 13 miles during Wildflower Training Weekend.

Above: Jake Boozin' on Amtrak

The Contents in this garage are worth more than the house.

Rad Hallman, one of our great coaches.

Thanks for visiting my blog and check back soon as I will update with more posts, photos, updates, and don't forget to check in every Tuesday for a new Video.

AYD'S can help you Lose Weight

2008-07-08T09:04:00.000-07:00

For these next two videos, I am not even going to make any smart ass comments other than it's not a parody nor is it a Joke. The commercial is real and the product is real. Pathetic!!!

AYDS Commercial #1

AYDS Commercial #2

This is Southpark's take on AIDS!!!

Slim Jeans - Ancient Chinese Secret to Weight Loss

2008-07-01T09:05:00.000-07:00

Look, you get a free matching top with this BULL***T. This 1970's commercial for Slim Jeans is as goofy as they come. Enjoy!!!

SUPER WEIGHT LOSS - 1940's Commercial

2008-06-24T15:02:00.000-07:00

I think I found a new hobby. Every Tuesday, I will post a new weight loss commercial on my blog that is just pure crap!!!! This one was for a weight loss product called "TAFON" in 1948. My favorite lines include, "You can lose up to pound a day safely, sanely, and enjoyably" and "If you're overweight, that's how you look in the picture, and that's how you look in the eyes of your family and friends" . This is hilarious... watch and enjoy.

Dream Away - Commercial Offer, 1984

2008-06-23T09:27:00.001-07:00

DAMMIT!!!!! I am so pissed off. Why the hell did I have to bust my ass in following a nutrition and fitness plan to lose weight when instead I could've just taken two tablets of Dream Away before going to bed and lost up to 3 pounds a night????? Stupid, stupid, stupid!!!!!!!!!

Why Chew when you don't Have To? Can't go Wrong with Wearable Feedbags

2008-06-02T15:34:00.000-07:00

Watch and Learn

New Wearable Feedbags Let Americans Eat More, Move Less

Diet Book Author Advocates New 'No Food Diet'

2008-05-29T09:11:00.001-07:00

Lurking around the web for weight loss information, I stumbled across this video that nails down the best way to lose weight. Watch and Learn!!!! Why waste hours of your own time doing research, reading articles, and listening to others when this 3 minute video will tell you everything you need to know about losing weight, burning fat, and getting lean... Enjoy!

OSCAR PISTORIUS - Blade Runner

2008-05-22T13:34:00.001-07:00

Today was an especially difficult day to wake up and train. My schedule indicating that I was supposed to be out the door and on the saddle of my bike at 4:30AM, which means that my wake up alarm was set for 3;45AM. Yes, very difficult and I almost skipped it. "Almost" I say. Before retiring for the evening, last night I was watching some videos of sprinters on youtube and happen to come across a guy name Oscar Pistorius who is a Beijing 2008 hopeful. Now, there is nothing out of the ordinary here, yet, except that Oscar doesn't have legs and runs on blades. Right when I opened my eyes, Oscar came to mind and my motivation went through the roof. Whether the blades give him an edge or not is a whole different topic... but the guy is in the process of qualifying for the Olympics. How many double amputees do you know who have the will and the determination to compete in the 2008 Olympic games? Watch the video of Oscar above.

Weekly Transformation Emails and Blog Updates

2008-05-19T19:44:00.000-07:00

Would you like to get the details of my transformation? Fill out the form in the upper right hand corner to find out.

I am starting a FREE weekly email list where I will trace my steps back to my obese years and reveal step-by-step, little-by-little of how I transformed my body and my health from FAT and unhealthy to IronFit. Some of the topics I will touch on is nutrition, fitness, how to overcame hardships & barriers, and eliminate excuses to a healthier you. Tom Venuto, my fitness mentor has been a major influence on my athletic success. I will also discuss on how I integrated his famous Burn the Fat program in my lifestyle and continue to do so (with my own tweaks to satisfy my endurance needs). Lastly, by signing up, I will also keep my readers updated on my blog. I will send out a message as soon I have a new entry. If you're worried about spam, STOP WORRYING. I will never send you commercial emails, I will never advertise ANYTHING, never have you click on useless affiliate links, and NEVER mention a program and/or service if I don't believe in it. Just honest, valuable, informative, entertaining, and inspirational emails and advice to start off your weekend. The weekly non-biased email will be sent every Friday starting May 23, 2008. Once the form is filled out, you will receive an email where you'd need to confirm your subscription. Please check your spam/junk folder if you don't receive this.

2008 Wildflower Long Course Race Report

2008-05-08T13:49:00.000-07:00

Wildflower 2008 was definitely a very interesting event. A golden gem of triathlons, as some put it, draws competitors from all over the world. All the big names were there, including Chris McCormack, who by the way, ended up winning the event, and coincidentally, was racked only a few bikes away from me. Here I am, a beginner Ironman athlete, transitioning by a distance of only a few feet from a world champ. You don't get to see this in any other sport. The Wildflower Long Course featured a distance of 1.2 mile swim, 56 mile bike ride, and a 13 mile run.

Swim
The swim portion was fairly straight forward. No waves, no "sharks", and a semi-clean water. Swimming, being my weakest sport, went well. While there were a lot of people for my wave start, I didn't feel cluttered, maybe because I became aggressive at first and claimed my territory right away. It wasn't that bad.

Bike
Onto the bike... This was a different story. Obviously, Wildflower has one of the toughest bike courses in any half-ironman distance triathlon, but this just wasn't my day. The bike leg was horrible. No matter how hard I pedaled, I wasn't going and people who were not supposed to pass me, were zooming by me like it was nothing. Very disappointed, nevertheless, a learning experience.

Run
Onto the run.... Tough run course, no doubt... but I felt very strong during the run. As soon as getting off that disappointing bike ride, I started jogging out of the transition area. Upon passing the sensors, my legs didn't feel like they just came from a 56 mile bike ride. As a matter of fact, they felt fresh... I absolutely enjoyed the run. With putting out only about 60-70% effort, I was able to run the hilly 13 miles in about 1:53. I could've kicked it up a notch or two, but realizing that I wasn't going to meet my initial goal of finishing the event in 5:30, I decided to enjoy and savor the moment.

General Thoughts
It seems like all the training up to this point had paid off. I felt very strong during the event (even though I bombed the bike portion). I was only mildly tired afterwards and felt like I could've probably stretched the event an extra few hours.

Wildflower 2008 Long Course had many military members participating, in which many of the athletes were veterans injured in Iraq and Afghanistan. It was very touching to see them right before the swim and throughout the event with missing limbs, blind, and with many other disabilities. But again, I realized that these people are the reason that I am able to stand in front of Lake San Antonio, with my wetsuit on, alongside thousands of other athletes, living in peace and not being in an imminent danger of being shot at. To take this one step further, these brave Heros are about to embark on the most difficult half-ironman distance triathlon and not let their handicap stand in the way. One of my favorite quotes from one of my favorite people, "Stop Whining" Arnold Schwarzenegger, is as prominent as ever.

I would like to thank everyone who supported me and continue to do so in all my athletic endeavors. A special thanks goes out to my wonderful coaches (Paul, Rad, & Brad), my special lady Cynthia, mom, dad, brother, grandparents, teammates, mentors, everyone who donated to the Leukemia & Lymphoma Society, and of course Tom Venuto and Fitness Renaissance, LLC.

Some Pictures:

Glad to have it Over

Struggling up a Hill

Me, my buds Carlos (aka running machine), Jake (aka all around cool guy)

No, I don't normally smile when I run.
I knew they were going to snap a photo.

FINISH

ALL EYES ON WILDFLOWER 2008

2008-05-01T12:16:00.000-07:00

The time has finally come, I will be competing in Wildflower half-Ironman distance triathlon in two days, May 3rd, 2008. Now, being that this is a half-Ironman, it is among the most difficult halfs. Many of my friends and colleagues, who competed in the course, along with other full Ironman events, say that they would much rather do a full than the Wildflower half. I will put my body to a test and see if all this hard work will pay off. The race will take place in California's beautiful central coast, near Paso Robles in Lake San Antonio.

Swim
The 1.2 mile swim is probably the easiest portion of the course. Nice and calm lake swim. Nothing more to say.

Bike
The 56-mile bike ride is very difficult. Wildflower is notorious for having head-wind in virtually every direction. The course has almost 4500 feet of climbing and 80% of this effort is distributed in the last 10 miles of the ride. This wouldn't be that bad if it wasn't followed by a 13 mile hilly trail run.

Run
The 13-mile run course isn't going to be any easier. During the first 6 miles of the run, runners are expected to climb almost 1400 feet. The rest of the run also has plenty of rolling hills which amounts to another 1000 feet for a grand total of nearly 2400 feet of elevation gain during the 13 miles.

I don't have any set specific time range to finish the event. Instead, my body will be my guide. Being that this is my first Ironman, my goal is to finish the event. Depending on how I feel during, either I'll haul ass or take it easy. Nutrition will be the key for this race considering that the temperature may reach in excess of 90 degrees ... Good luck to me :)

For more information on Wildflower, please visit: http://www.tricalifornia.com/index.cfm/Wildflower2008-main.htm

Full race report with pictures will follow early next week.... Stay tuned

Desert Triathlon Report

2008-04-29T16:57:00.000-07:00

Desert Triathlon, which took place on April 20, 2008, featured two distances, sprint and olympic. The sprint option offered a swim of 400 meters, bike 10 miles, and a 3 mile run, while the international distance featured a 3/4 mile swim, 24 mile bike and 6 mile run. I completed the international distance. There is really nothing exciting about this course, other than it's dirty water incredibly fast and flat bike course, and a two-loop easy and flat run around Lake Kahuilla. Now, my experience in this event was a whole different story.

Before I dive into the different segments, a bit of prologue. Friday night, after having dinner with my girlfriend and her boss, I contracted food poisoning, stayed up all night on Friday throwing up. Saturday all day, I did not eat anything, and overall, was extremely dehydrated. I was contemplating on whether I should really do the race or just walk away. Then, I remembered Arnold Schwarzenegger's "Stop Whining" attitude and that's exactly what I did. So, come Sunday morning, I felt a little better. Went to the start line, picked up my packet, racked my bike, put on my wetsuit, and went down to start line.

Swim

The bell rang, I ran in the water along with hundreds of my fellow participants. The first five minutes, felt really strong and was surprisingly fast. Then, my hamstring started cramping, followed by my other hamstring, arms, sides, even neck. It was horrible!!! My rhythm went down the drain, I didn't even care where I was going. The lifeguard stopped me twice to tell me I was going the wrong way. That was really embarrassing! From that moment on, I knew that this race was not going to be easy. Long story short, I finally was able to finish the swim, got out of the water and was still cramped. Walked to the transition area, changed into my cycling gear and was ready to start pedaling.

Bike

Surprisingly, as soon as I got on the bike, the cramping went away. There is not much to say about the bike, other than it was a really fast and flat course. There was absolutely no wind, no hills, nothing that would prevent one from going as fast as they can possibly go.

Run

Again, nothing exciting about the run. After running a healthy 4 miles, I started cramping again. Luckily, the onset was slow and I was able to finish the race before I cramped up again completely. I did have to slow down a bit at the end.

After the event, Cynthia and I went to Denny's. This was interesting because the service we received at this Denny's restaurant was unlike any other. These people really seemed to care... I have yet to see service this good, not just in other Denny's restaurants, but also everywhere else. Our next highlight was when we stopped for snacks & gas (no, not the fact that it cost me almost $60 to fill up my Toyota Camry). Upon going to the register and using my credit card, the teller requested to see an ID.... no big deal, I showed her driver's license. Then, she commented, "Sir, do you have a second form of ID? This doesn't look like you." Reason being, I had a triple-chin on my photograph. When I re-took my driver's license photo, I weight around 210-220 lbs and I ended up showing her a photo of my Bank of America debit card, in which my weight was around 190 lbs. So, I guess, that extra 20-30 pounds was the deciding factor for the teller that I, in fact, wasn't trying to pull a fast one. In all seriousness, she really did make my day... most people would get upset when asked to present a second ID, but I took her comments as a compliment. This goes hand-in-hand with not only thinking positive, but also "being" positive to reach your goals, whatever they may be. Anyways, our last stop was at the outlet stores and back home for a nice evening of movies and popcorn.

Enjoy some pictures: My t-shirt reads, "Stereotypes are a real Time Saver

Me + Bike = Love

Jesus is my Health Insurance

Me and the Lady ... She loves this picture. Something tells me that
I'll get this framed as a gift for my birthday.

Calm and Ready.... Not!!

5:42 AM

2008-04-24T10:28:00.000-07:00

Due to a few requests, here are some more "before" pictures. I can't confirm the exact dates of these pictures but they were taken in the past 2-4 years.

Above: This picture was taken in July of 2006. Approximate weight 230-235

Above: Ah, the good ol' UCLA days. Sometime in 2003. My dad is to the right of me.

Above: Partying in Vegas with my mom. Sometime in 2005

Above: Watching Shamu at San Diego Sea World. Summer 2006.

Interview and Desert Triathlon

2008-04-21T10:53:00.000-07:00

I had the pleasure of getting interviewed by Kyle Battis, the manager of burnthefatinnercircle.com regarding my fat loss journey and transformation. I encourage anyone to please sign up and listen to the interview. I share a lot of my strategies and helpful tips and hints. Tom Venuto's Burn the fat inner circle is an excellent resource and community for anyone interested in health, fitness, losing weight, getting lean, etc. I cannot say enough good things about it and the amount of support and exclusive content (articles, interviews, tools, calculators, discussion boards, etc) that the site has to offer is absolutely amazing and can not be found anywhere on the internet. To get more information about my interview and the site in general, please visit http://www.burnthefatinnercircle.com/ or click here.

Desert Triathlon near Palm Springs, CA took place yesterday, April 20, 2008. I raced the "international distance", which featured a 3/4 mile swim, 24 mile bike ride, and 6 mile run. A full report with pictures will be posted in the next couple of days. Stay tuned!!!!!

Also, due to a few requests, I will be posting more "before" pictures sometime this week. I used my credit card yesterday on my way to Los Angeles from the Desert Triathlon at a local store. The cashier asked to see a second form of identification because she did not believe that the picture in my drivers license was actually of me.

New Website Coming Soon and Updates

2008-04-16T12:04:00.000-07:00

Hi folks, sorry for the lack of updates. I've been working on a new website, discussion forum, and a blog, which should be up and active hopefully by the end of this month. I will post the active link as soon as it's presentable. It'll be very interactive and informative. Please visit this blog frequently or alternatively, leave me your email and I will email everyone as soon as it is launched. You can contact me by email at arkhag@gmail.com. In the meantime, if you'd like to support my cause and make a donation to the Leukemia & Lymphoma Society, please visit here.
Here is what I have been up to and my plans for the next couple of months....

I've been really busy with my running group, scheduling, training, etc. If you live in the LA area, I'd love you have you in my group. We have great runs. Please visit the Santa Monica Running Group and sign up. It's free!
I've been training a group for the upcoming San Diego Marathon. They are a great group of people. Very motivated and dedicated. Although, it's too late to join that training group, I am planning to start a Long Beach marathon training group. If you'd like to sign up for that one, send me an email with your interest. I'll start the training from the very beginning... So, it's for all levels. Email me with your interest and I'll put you in the group. arkhag@gmail.com
My own training... Saturdays and Sundays, I spend about 11 hours in total training. Weekdays, I usually train about 2-3 hours per day. So, this has been really keeping me busy.
My upcoming races. I am planning to compete in the upcoming:

Desert Triathlon on 4/20/2008
Wildflower Long Course on 5/2/2008
San Diego Rock & Roll Marathon 6/1/2008
More races than I have space for.

My Job!!!! I work 8 hours every day.

So folks, I apologize for the lack of updates, but they're coming. Please stay tuned or give me your email and I will update you periodically. If I can help you in any way achieving your fitness, health, weight loss, and life goals, please don't hesitate to ask. I am a firm believer in the "pay-it-forward" idea and Randy Pausch's "enabling other people's dreams". Please visit his website, watch all his videos. There are a lot to be learned from that man.

Unbelievable Cyclist Crash Pile Up in Australia

2007-12-21T15:42:00.001-08:00

Okay, I just couldn't help posting this. One of the best cycling crashes I have ever seen on youtube. WOW!!!!

2007 City of Angels Half Marathon

2007-12-06T10:34:00.000-08:00

City of Angels Half Marathon took place this last Sunday, December 3, 2007. It was a really cold morning but warmed up rather quickly as the races started. While the majority of the race was fairly flat or descending, there were a few hills along the route. I, personally, am a hill-nerd, and would take running and cycling uphill anytime over downhill. It builds more endurance and according to one of the greatest cyclists to ever talk this earth, Floyd Landis, "Training to cycle uphill translates into direct increase of speed on flat therein." I am fairly confident we can make the same statement about running as well. According to my Forerunner 305 GPS, there are my stats for the race:

Distance: 13.19 Miles
Time: 1 Hour 28 Minutes 55 Seconds (Chip time is 1:33, why? beats me)
Average Heart Rate: 158 bpm
Maximum Heart Rate: 175 bpm
Fastest Pace: 4:45 min/mile
Slowest Pace: 9:38 min/mile
Average Pace: 6.75 min/mile

Here are some photos, Enjoy:

Introduction and Welcome

2007-11-29T09:28:00.000-08:00

Hi Everyone and Welcome to my first blog entry

This blog will detail my journey to Ironman. It was not too long ago, June 2006, where I tipped the 240 pound mark on the scale with a body fat in excess of 38%. Not only I was embarrassed of my appearance, but my health was degenerating with increase in blood pressure to pre-hypertension stage, resting heart rate of almost 100 beats per minute, and with the looks of it, diabetes was beginning to crawl up my sleeve. It was at that point where I decided that either it was time for me to give up or gain control of my life, be more responsible for my actions, and begin enjoying life. Well, fast forward 17 months to today, December 2007... here are my current statistics:
Weight: 160 lb
Body Fat: 10%
Resting Heart Rate 45 bpm
Hypertension: GONE
Marathons completed: 4
Triathlons completed: 4

Here is me before:

Here is me after:

The purpose of this blog is not to show off, but to give hope to all those who are on a verge of giving up their hope to a healthier, more fulfilling life. Use me as an example, get motivated, and start your journey. About 17 months ago, I couldn't even go down a flight of stairs and walk to my car without huffing and puffing, now, 80 pounds of fat and four marathons later, I am training for an Ironman, which will consist of a 2.4 mile swim, 112 mile bike race, and 26.2 mile run, all done sequentially without breaks. My goal is to complete the event in under 12 hours. You CAN lose weight, you CAN complete a Marathon, you can be an IRONMAN, and you CAN do whatever you want to do. The only limits in life are the ones we set ourselves. So, break those limits and be FREE. Last but not least, while it took a great deal of commitment and dedication on my part, I can't take all the credit for my transformation to a healthier, more enjoyable life. First and foremost, I would like to thank my beautiful girlfriend, Cynthia, for supporting me every single step of the way. You loved me when I was fat and you love me when I am fit, and I LOVE you for it. Thank you! Secondly, this man was directly responsible for saving my life... If you have never heard of him, his name is Tom Venuto. Upon purchasing and reading his popular ebook, "Burn the Fat, Feed the Muscle", I began my journey. He made me realize the importance of commitment, dedication, courage, all while making fitness and nutrition fun, informative, and enlightening. He is and will always be my mentor every step of the way. His ebook provided me with a step by step, down to earth approach to losing body fat, getting lean, and being healthy. I can not emphasize on how simple it was. If it weren't for him, I wouldn't even know where to begin, but his ebook provided me with all the guidance I needed to change. Thank you for everything Tom.
For information on Tom's ebook, click here.

I would also like to thank all my family, friends, co-workers, colleagues, and everyone else I forgot to mention for all the support and encouragement you have given me. I will never forget the kindness... Every time I heard a compliment from you guys, my heart filled with joy and it was all the encouragement I needed to keep going. Thank you guys and remember that I am always here for you, day or night!

Until next time,
Arkady Hagopian