As we rolled into 2019 I realised that whilst have a decent fitness level in being able to practice and train in Choi Kwang Do it was getting a lot harder because lifestyle and work travel had led to me putting on an awful lot of weight. I am not one for New Year’s resolutions but on Tuesday Jan 15th I thought it was time to do something, making sure I had avoided that dreaded 1st of Jan starting point.
What did I do? I installed and paid for an app, as that always helps doesn’t it! However, I had decided to not only ramp up my exercise (which is relatively easy to do as I already train 3 nights a week in Choi) but also add the challenge of diet alteration. I have never dieted in 51 years but we already eat a pretty varied and healthy selection of freshly prepared food that I cook regularly. Though I was eating lots of late night snack and crisps to go with glasses of wine.
The last time I decided to cut anything out was a few years ago about 7 months before my 1st Dan blackbelt grading and I was certainly a lot better equipped to deal with those rigours. For the 2nd Dan I was a lot later getting ready and it was certainly a challenge to get through. In year or so it will be 3rd dan time. Which, is 1st Dan and 2nd Dan combined in one grading. So I have a decent goal to be ready physically and mentally for that, all training and exercise can therefore not just be for the sake of weight loss or a personal guilt trip.
I took up the moderately trendy Fast 800 diet, buying the Kindle version of the book to support a fellow author :). The facts and figures were well worth taking a look at as a degree of reassurance. As of Jan 15th I took to a carefully calculated 800Kcal a day intake with high protein and low carbs and sugar. The app I subscribed to was Nutracheck’s Calorie Counter that I found instantly useful being able to scan the barcode of products to add to the diary or to craft multi person recipes and get my 1/4 of that. It also records fat, sugar, water intake etc. I therefore had some numbers to play with and a game to play in effect. What could fit into 800 a day?
I was happy to find that almost all the recipes I do and the things I cook off spec were ideal for things like a 400Kcal evening meal if I left out the Pasta/rice/bread etc and replaced them with things like baby cauliflower instead. This was important as it meant the family were not having to deal with my fad, and decreased the amount of extra effort that might cause me to not bother. I also started drinking lots more water, I was already a water drinker, I like it and always have. I dropped alcohol (having given that a go since new year in a non-resolution way. Also gone are evening snacks have gone completely, often in favour of things like Japanese roasted rice and matcha tea. I know if I do have a snack I fail my daily target in my app and blow the game I am creating for myself. Obsession is an interesting technique I find.
Another key part in the technology of this experiment is using my Apple Watch. I already use the Under Armour Record app during Choi classes and home training to keep an eye on heart rate and recovery, but I have also taken to the Apple Rings and managed to complete Move, Exercise and Stand each day since I started. The dietary app, the exercise app and the rings all feed into the Apple Health app to track the intake and the exercise and help me look at trends in things like protein. The idea is to stay on 800 for as long as possible up to 12 weeks, then switch to a 5:2 approach. Five days of normal calorie intake and 2 non consecutive days at only 600KCal. This gives the body a bit of a kick every now and then to not get comfortable and static.
I mix and match the exercise, I am not a runner so a fast walk outside, or on our treadmill watching The Punisher on Netflix with the heart rate up nicely on the watch for 45 mins or so is a regular feature, often after the light lunch. Mornings or evenings is Choi, some flexibility training and some speed, strength and power depending on the evening lessons and what feels right. At home I use my Hykso punch trackers that record the effectiveness of punches (not kicks) and provide a way to structure workouts. I often use a high intensity or PACE approach of 2 minutes on the bag and Bob dummy working at about 80% effort, 2 mins rest, 1 minute on at full pelt, 1 min rest, 30 seconds really flat out, 30 seconds rest then 15 seconds working at the edge of being worn out completely. My average punch velocity, just in 2 weeks has risen from 8mph up to 12mph.
The other piece of tech in this the Withings/Nokia wifi connected scales. These also feed my Apple Health app, though I manually enter the weigh-in I do each morning into the calorie counter app as part of the ritual and mentally tracking and typing the weight loss.
So how has it gone so far then? Well in the 17 days so far (apart from one odd blip) I have lost weight every day, a lot of weight. So far I have dropped 10.4Kg/1st8/22.6lbs. I have a couple of dumbell weights I sometimes use to between punch training that are just 5kg each, they feel pretty heavy when I pick them up but that’s how much I have dropped already.
Last night I was put through my paces in Choi class doing coloured belt, 1st Dan and 2nd Dan speed drills which I am sure I would not have been able to do a few weeks ago quite so well, and yet that was at the end of the day having not yet had the extra 400 KCals of evening meal.
I am not finding myself particularly hungry, and I am enjoying trying a few things to slot into my rotating recipe collection that I work up each night. Lunch is also more interesting as I am mixing that up with more oily fish, like sardines, lots more poached eggs and the odd Avocado.
All this will meet a major challenge as work travel kicks in a week on Sunday I head to Raleigh, 2 weeks later is Barcelona and MWC. However, I may be able to work the 5:2 in as text and possibly come back to 800 between trips. I don’t tend to take gym kit or go to hotel gyms but the hotel rooms, in the US anyway, are big enough to do complete sets of Choi workouts, to at least keep the heart rate going.
So it seems, with some tech and some self direction I may be able to make this thing work! Fingers crossed. I also hope this may help as a bit of inspiration for anyone else, though of course make sure you consult Doctor’s etc. as needed.
As we say in Choi – Pil Seung! (certain victory)