This Is Me.

Great ab plan

At least this is me in my visualized future! (Which means it already exists.)

One of the reasons I chose having ripped abs as a goal, is that to have a midsection like this, means that I will be in great shape and peak health all over, not just a pretty stomach. The thing is, when you get the abs, you get it all: Low cholesterol, functional strength, increased immunity, flexibility, and just feeling great! (The short list)

My goal is in sight now, and the closer I get, the more refining and adjusting I do to my routine to get the balance and rest-of-my-life results I want. One of the resources that has been very helpful to me is Mike Geary, author of  The Truth About Abs. His approach to diet and fitness helped me hit some new milestones.

Same Weight, But Looking Thinner
At one point, I had been weighing in the 170s for a while. Then after I began weight-resistance training, lots of friends started asking if I had lost weight. I knew my weight was the same because I was tracking it almost every day. What was happening, though, was my body fat percentage was beginning to drop, and I had gained some lean muscle. It was pretty noticeable in my face, as my jaw line was becoming more defined than it had been in a long, long time.

I get mine at Sam's Club

It was at roughly the same time I gave up my morning Honey Nut Cheerios (still a favorite snack on my 'free' day) substituting a 100% whey protein shake, instead. I was in the habit of eating a big bowl of cereal every morning with Hanson's skim milk. The reduction of these extra carbs, and sugar helped me trim a little more.

When I started this quest in 2006 I was at about 25% body fat. It had dropped to the 12%-15% range, and stayed there for a while. With the added weight-training routine, and walking, plus some running, 10%-12% had been achieved.

Adjusting
Since that time, I have been slowly gaining a little weight (on purpose), but my body fat percentage is remaining consistent. The lean muscle is welcomed, and I am currently tweaking my regimen to keep putting on the lean mass while reducing fat. Some recent changes seem to be working.

The Free Day Wonder
I learned the concept of the "free day" and why it works so well in material from Cheat Your Way Thin. Here author Joel Marion explains exactly how eating whatever I want (in the right way) actually helps me reduce body fat. I continue to use these methods and strategies.

 Recapping The (progressively added) Habits:
1) Reduce meal portion sizes
2) Use mind and spirit to visualize and focus
3) Weigh, measure and document progress often
4) Reduce "bad" snacking
5) Walking, core and weight training
6) More protein and fiber intake with lots of spinach, cabbage, and kale.
7) Eating six meals a day (with one "free day" per week)
8) Refining eating discipline
9) Working in a heavy weight routine (lower body)
10) More running and biking