I have been still losing fat while still putting on muscle.

I have been working out with the weights 5 days a week now. 2 days for lower body and 3 days for upper body while still doing an hour of cardio at every workout.

I made it through the Thanksgiving holiday without gorging myself. I am extremely happy about that.

The one thing that I need to work on is that I have been eating a little more liberally. A couple of slices of pizza here and there, some candy over here, some cookies or crackers here. This is an area that I am looking at very closely but my weight body fat is still dropping, but I don't want it to be an excuse to eat foods that are not serving me.

The one thing that I am very happy about is that I believe that I have finally made the workout a habit, I don't cringe when I think of it and I am up well before the alarm goes off to get to the gym.

I have also cut back on the beers I liked to have when I first started working out. I don't miss them at all. I had a few beers the night before Thanksgiving and I really didn't miss that feeling at all.

I thank God everyday for my health and I am still working to get my body in better shape.

As Always, Here's to Your Health,

God Bless You,

John Clark

I am still fitting in to clothes that I have not been able to get into for years and that is a great feeling!

I am still diligently watching what I eat even though on occasion I do get off course but I snap myself back on course very quickly and I do not let the old habits slip in for too long.

I have found that to work for me because I still eat some of the foods that I have developed a taste for but I do not continue to eat them day after day. I satisfy the craving and then move right back to the proper foods that serve my health and my weight loss goals.

Being this close to my weight goal, I am currently working on a maintenance diet that will help me stay at my current weight. I am also looking for ways to shave off a little more of the body fat so that my six pack will show. I can feel it right under the surface, I just have to lose that little fat on the surface and it will show through.

I am working with weights 3 days a week now and I still do an hour on the elliptical machine everyday.

I find that I have to work a little harder to get my heart rate up which is a good thing.

Last week I felt a little under the weather so I opted to sleep a little longer and missed the gym a couple of days last week, but it worked. I feel much better this week and I have been back to the gym everyday since Saturday.

As Always, Here's to Your Health,

John Clark

I go to the gym 6 days a week.

I have increased my weight workouts from 2 to 3 times a week using compound weight lifting to get the most from my workouts.

Again the pounds are not dropping as quickly now as they were before but the clothes I am wearing are getting smaller. So I know that I am heading in the right direction.

Muscle weight more then fat so if you are looking to increase your muscle mass you will find a point where the weight will level off. So don't be discouraged.

I mentioned in earlier posts that I have uncovered a few habitual thoughts that have caused me to gain weight quickly after losing weight in the past and I am still uncovering thoughts that were not serving me in the past.

Whenever I find myself slipping out of the good eating habits that I have started I look at the thinking that is going on inside of my head when this happens. There have been days that I found really challenging. On some of those days I lost and on some of the those days I won.

Thankfully I am winning more then losing and I am winning more everyday!

As Always, Here's to Your Health,

John Clark

I am still fitting into clothes way smaller than when I started and the belt is still being tightened every week.

I am still going to the gym regularly everyday and I am finding the intensity of the workouts increasing. I wear a heart monitor and I have to work harder to get my heart beat to the target range that I want.

It's been a solid three months of effort and I am happy with the results so far. But I am finding myself a little tougher on myself now. I am looking at different ways of working out because I don't want my body to get used to the same workout week after week.

I am doing more weight workout now while still doing the same cardio workout so the total time that I am spending doing my work at the gym has increased. Sometimes I go to the gym twice if I can slide it in.

For the first time in my adult life, I feel more motivated then ever to get this done.

It has also been a motivating thing for others in the household and outside of the house as well for people that I know.

I am being asked everyday by more and more people if I have lost weight, and that is a great feeling.

I truly feel that I have developed a great habit that will serve me for the rest of my life.

A couple of the resources that I have used that have been invaluable are:

1. Tom Venuto's Burn the Fat Program - This is a great book loaded with some of the best information on healthy living that I have ever seen. And the results from what he suggests are visible on me.

2. Lee Milteer's Habit Busting System - This program has been a Godsend. This program has helped me uncover some habitual thoughts that have caused me to be on Yo-Yo with my weight for most of my adult life. Finding these thoughts will virtually guarantee that my weight will not go up again.

If you find yourself challenged with your weight, I highly recommend both the above mentioned programs.

As Always, Here's to Your Health,

John Clark

I am still going to the gym about 6 days a week. The weight is no longer coming off as fast as it did when I began. But I am still fitting into clothes that are sized much smaller every week.

I have been reading articles about this and the articles tell me that this is normal so I am not getting down about it.

I have been adding muscle mass and muscle weights more than fat.

I have been using calipers to measure my body fat % but the results I am getting vary from every test so I'm not quite confident with the results. I am going to have to do a little more research on measuring body fat %.

All that being said, I am still quite motivated and I feel better everyday.

I have also caught a few more habitual thoughts that have been rattling around in my head that may have caused me to get back to old habits as far as my health and fitness but I caught them and I am glad I did. Thank you Lee Milteer and your Habit Busting System!

I am finding that implementing the actions necessary to become healthy and changing my habitual thoughts is equally important to the success that I am seeing.

As Always, Here's to Your Health,

John Clark