Did not use it and lost it!!

Well it has been a busy few months and after a few weeks feeling off colour and a hectic travel schedule I slipped out of the excellent exercise regime I had set. Several months later and I have certainly regressed and find keeping up with the children more of a challenge, while wieght lost has been regained.

That's the bad news - the good news is I did make it to the gym last week and it was not as hard as I expected. In a weeks time I finish with J. P. Morgan and will take several months off. I intend to blog daily and set myself some goals for the end of March and then April - weight loss and an exercise target will be the keys - and I intend to track diet and exercise quite closely,which I hope will help others with this same condition.

Was amazed to see the number of hits to the blog when I logged in today - if yiu have found it helpful please do comment.

Back from another week in Koh Samui and despite three weeks in the UK with little exercise now a trim 76kg and on top form in the gym. After two weeks back managed 50 minutes today with an average gradient of 8.4 at an average speed of 5.5 kmph, all done through gradual increase. At the end of that session I was then able to jog at an average speed of 7 kmph for 15 minutes without too much discomfort.

75kg in sight and hoping for further improvement in the gym, where i am no longer the slowest person in the room and actually come of the treadmill perspiring from exercise, which is a fun new feeling!!!

In one piece

Somewhat surprised come Saturday morning with being able to get up and dressed unaided. Minimal stiffness despite quite a lot of playing time during two hours of touch rugby. Now Monday and no residual stiffness at all so long warm up and post game stretching clearly beneficial. Next step cricket!! But more gym time first.

The virtuous circle

The more I exercise the better I get. always building slowly but today I set another PB with 50minutes on treadmill at average speed 5.3k and incline 4.3%. am now able to start at a pace of 3.5k without problem.

Weight has gone in the wrong direction after my son's rugby tour in Sydney. boys had one tour Dad's another meeting up to watch their games and then drinking and eating too much. highlight outside the boys' great performances was actually outpacing another Dad as we walked up a very long uphill slope in Sydney-and having the capacity to have gone faster. That kind of event is what is keeping me on a regular gym schedule. of course lifting or unscrewing a lid still has the inevitable consequence!!

Tonight after another treadmill session to warm up I am going to try and join in a dad's touch rugby session. Emphasis on try!! 

Exercise works

Well last time I updated the blog I was feeling drained completely, today, as I write, things are turned on their head as I am full of energy. I am convinced that instituting a regular exercise programme has been key, along with improved diet.

It all started back in January when i again visited Koh Samui for a detox. There along with the usual fasting and system cleansing I spent time with a nutritionist who advised me on a healthier diet. Lots of seeds, fruit and salads with mid morning snacks (similar stuff) to keep energy levels up. She also prescribed some supplements, including vitamin B complex, and increased exercise (well some at least). In March feeling much improved I joined a gym in the same building as my office and started a daily ritual - initially I followed the regime set down for me by Dr Slonim despite looks from many in the gym who had never seen a treadmill go so slowly- 1.8kmph to begin with rising to 5.1kmph. At the same time I began taking long walks with the dog at every opportunity.

More recently I have taken to visiting the gym twice, and even once three times, a day for 50 minute treadmill sessions. the gym, of course has tried to set me up with a personal trainer- I have declined and have instead pushed and challenged myself to progress, inspired by fellow McArdle's sufferers conquering the mountains of Wales, or jogging at 7kmph.

Today, I am convinced, I achieved lifetime PBs (not bad at 47) with back to back 50 minute sessions separated by a 5 minute break.

In the first I walked at 3.5kmph for 10 minutes before gradually increasing both incline and speed to a maximum of 6 and 6.5kmph(average 2.2 and 5.2kmph). in the second i was able to start from the off at 5kmph and gradually increase over 15 minutes to 6.5kmph. Thereafter 6.5kmph became base camp and every couple of minutes i increased speed to jog at speeds ranging from 7.5kmph to 9.0kmph - all virtually pain free. Toward the end of each jog my thighs began to burn so I quickly slowed to 6.5kmph. Average speed over 50 minutes was 6.5kmph.

 

in truth getting here has taken much longer than since march as my detoxes since august 2007, which have helped me drop 8kg to a steady state of 78kg have been an important factor as has a gradual increase in exercise (albeit not regular since first seeing Dr Slonim). Regular daily exercise has been a key to the recent dramatic improvement, though I am all too aware that with McArdle's it is a case of "use it or lose it. for this reason I will be doing my utmost to maintain momentum.

 

In truth getting here has taken much longer than since March as I think my detoxes since August 2007, which have helped me drop 8kg to a steady state 78kg have been an important factor as has a gradual increase in exercise over the period. Regular daily exercise though has been a key to recent rapid improvement and I am all too aware that with McArdle's it is a case of "use or lose it", so I shall be doing mu utmost to maintain momentum.

 

The best part is dismounting the treadmill dripping in sweat, something I have rarely achieved, if ever, historically!! That and keeping up, if not leading the way, on family excursions even on relatively long, relatively steep inclines.

Will update next when i have progressed further on both exercise and weight fronts- if things continue to go well i may target joining Sir Ian Botham for his next walks around the UK in 2010.

yours in exercise

Andy

November update

At home feeling listless and searching the net to find some source of help and perhaps explanation of whether this overwhelming fatigue is McArdle's related, so time for a quick blog update. 

By mid year my weight was back at 86.5kg so I travelled to Koh Samui for a week of detox at the Samui Spa resorts at the end of August. I lost 5kg in the 10 days of pre-cleanse and fast at the spa and had a great time since then I have continued to eat a more healthy diet and am presently on track to achieve my year end target of 75kg @ 77.8 today. Up until this current malaise struck I was exercising frequently and travelling extensively on business. Luckily November has been light travel wise, so am keeping up work wise but it is a struggle presently and my social life has been not existant for the last two weeks.

Main symptoms are simply tiredeness, light headedness and a feeling of muscle weakness in standing - several times I have felt about to faint but to date have not - more blood tests I guess.

So far so good

10 days into the new year and on both the exercise and weight front things are progressing nicely.

Weight

On reflection my weight on NY day was probably something of an anomaly but perhaps overstating the position is helpful as weight has tumbled off since. This morning I tipped the scales at 81.5kg thanks to a fairly strict, I think McCardle's friendly, regime of Tofu treat (not sure these two words sit comfortably together) for breakfast, chicken salad for lunch and protein and veg/salad for dinner. the odd chocolate has so far not derailed progress.

Tofu is interesting stuff - high protein, low carb and low cholesterol - seems the perfect McCardle's food, unless of course texture and taste are important to you. Fortunately a dressing of fried onion and garlic in a light soy sauce provides flavour.  Will se how cholesterol stands at the end of the month as I hope to avoid going back on drugs.

Progress is though threatened by my father's arrival yesterday with enough sweets and biscuits from England to open a small shop......

Exercise

Somewhat more remarkably I have managed to stick to the daily exercise regime prescribed by Dr Slonim.

Two minutes in to my first session on New Year's day I doubted I could complete the 45 minute session. My Calves were screaming even at 1.8km per hour. I kept going and managed to complete the session increasing speed in two minute intervals up to a maximum of 5.1kmph.

10 days on and now the regime is much easier, though I have switched to early morning and have noted this has been more difficult. Mid afternoon has been best when I have been able to peak at around 7kmph and sustain this speed for several minutes without issue.

The Singapore climate means for the first time in a while I have raised a sweat exercising - not sure I will ever experience the endorphin rush people speak of but am certainly pleased with progress so far.

Next week sees my first business trip of the year - 3 days in North Asia so it will be a challenge to fit exercise in around my business meetings and daily flights. The regime though does at least allow blackberry use while on the treadmill so time can be used efficiently even if it is likely to induce the odd glance from other gym users at the initial snails pace walk.