HOLD MY FEET TO THE FIRE! ACCOUNTABILITY: What's your excuse?

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:  DO YOU EXERCISE REGULARLY?  HAVE YOU ACCEPTED THAT CARDIO VASCULAR AND STRENGTH WORK OUTS ARE VITAL TO YOUR LONG TERM HEALTH?  DO YOU UNDERSTAND THAT EXERCISE IS A HEALTH ISSUE AND NOT JUST FOR WEIGHT LOSS? 

A while ago, articles down playing the value of exercise for weight loss were popping up everywhere.  My response was what does it matter?  We need exercise fat or thin.  So what if there is no guarantee it will magically make you thinner.  The fact is, for those with a normal metabolism, exercise will enhance your weight loss progress; contribute to your ability to maintain that weight loss; and increase your metabolic burn rate even at rest.   

The down side of exercise is near nil.  Why do I say this?  Because there are an infinite number of ways to exercise so that even many sick and/ or disable persons can improve their health to some extent.  For example:  Sit and be Fit ( http://www.sitandbefit.org  ), an exercise program that can help the super morbidly obese struggling with mobility; the just plain lazy who have not attempted movement in decades; the sick and disabled who may be unable to stand for more than a few minutes; and the list goes on.  

We, in spite of our various health issues, are not so bad off.  If exercise is possible for people living with difficult health cir****tances, what is our excuse?  And, guess what, this program & others like it are often FREE.  Check your pbs and other local community television stations nation wide.   

GET UP OFF YOUR @$$ time people.  Commit to movement a few minutes every day.  You don't need to become an athlete.  You don't need to make working out your vocation.  Incorporate cardio & strength work into each day as you do general hygiene tasks.  Fifteen minutes twice daily can get you started.   You can do this if you chose to do it. 

Long term health is as important as your current weight loss and maintenance goals.  Think over all health.  There is an exercise option for just about everyone, you included.  In the mentioned program above, most people who can move their limbs and head from a siting position can participate.  Modifications are even included.  Who among us seriously cannot  handle participation in a modified form of slow & gentle movement based cardio & strength training. 

We have no excuses folks.  Get moving now and keep stepping it up until you are exercising to tolerance.     

  ...All are welcome, jump in at anytime.

For reference:

5 Day Pouch Test (5DPT) website 
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/

 
Protein Train Instructions 
http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205

 
Wagon Plan Instructions 
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon

 
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior 

Protein Sparing Modified Fast (PSMF) 
The no op version.  This version is still severe but far more liberal than the one many pre ops are given.   
http://www.holisticmd.org/wp-content/uploads/2010/12/ProteinSparingModifiedFast.pdf 

Daily calorie needs calculator
A more advanced calculator that's still easy to use.   
Advanced option lets you choose from  3 different calculation methods.  Enter data once for calorie needs at maintenance;  plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan.  Calculator  takes into account age and gender as well as activity level.  Links to other calculators are on the same page.  
http://www.freedieting.com/tools/calorie_calculator.htm

Podrunner
Not just for runners.  Site has a variety of workout music and music timed to progressive running programs for 5k, 8k, 10k, and speed.  In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance.  There is also a variety of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well.  Lengths of tracts vary but there is a speed/ length to suit most workout needs.  
http://www.djsteveboy.com/mixes.html

A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html

No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch.  Perhaps you can only do one or even none today.  Perhaps you do quite a few already.  Either extreme or somewhere in the middle, this self challenge is still for you. 
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/

USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/

Exercise when you "cant" exercise : http://www.sitandbefit.org/products_store

Sit and Be Fit is committed to improving the quality of life of older adults and physically limited individuals through safe, effective exercises that are available through television, videos, personal appearances, classes, seminars, books, and the Internet. Sit and Be Fit actively promotes functional fitness, healing, and independence, and is an effective resource for professionals in aging and fitness.