As I shared yesterday, I’ve struggled with my weight my entire adult life. It has been a rollercoaster ride for 44 years. And not because I haven’t been physically active.
I used to run miles daily, and my goal was to be ready to run a 10K at a moment’s notice. But the weight never stayed off. Once, during a half-marathon in Santa Barbara, I passed a guy who decided it was a good idea to jeer me for my size. “You don’t look like a runner,” he said. You look like a football player.” Maybe he meant it as a compliment. I don’t think so.
For many years, I averaged more than 6 miles a day of hiking, with extended weekend hikes covering between 10 and 20 miles and thousands of feet in elevation gain. It was religious, it was an emotional escape (I may write more about that later), and it was ineffective in every way.
The weight kept coming back, and I never really escaped.. You can’t run or walk away from your traumas, you need to face them head on.
What About Weight Training?
I never lifted weights. Not ever. I would read articles about the benefits of strength training, like increasing muscle mass, improving bone density, boosting metabolism, enhancing testosterone levels, and promoting better mental health. The evidence was overwhelming, but the story I told myself was, “I won’t enjoy it.” I was wrong.
My wife had been trying to get me to lift weights for years, but nothing she said motivated me. Then, I listened (twice) to Peter Attia’s fantastic book, Outlive. In it, he explains how to improve your health and extend your life by addressing the big killers like heart disease, diabetes, and cancer while focusing on strength, endurance, and mental resilience. He backs everything up with science and data. It changed my mind and my way of looking at health. I can’t recommend Outlive or Peter’s Podcast, The Drive, more highly.
A DEXA Scan Wake-Up Call
And now I bring my receipts again. After reading the book for the first time, I got a DEXA Scan, as he recommends. A DEXA Scan (Dual-Energy X-ray Absorptiometry) is a diagnostic test that measures body composition, including bone density, muscle mass, and fat percentage. It’s a precise tool for tracking health and fitness progress.
My first scan was eye-opening. (Yes, that is my DEXA scan image you’re seeing.) On April 26, 2024, I weighed 197.3 lbs. 54.8 lbs was fat. 3.92 lbs was visceral adipose tissue. Visceral adipose tissue (VAT) is the fat stored around internal organs in the abdominal cavity, and it’s linked to an increased risk of metabolic diseases like diabetes and heart disease. VAT is the worst kind of fat. And I was in the danger zone. Frankly, it scared the shit out of me.
I started focusing on reducing fat but didn’t start lifting weights until August. I began feeling immediate results, so I did another DEXA Scan on September 13, 2024. In just five months, I had reduced my total body fat from 54.8 lbs to 44.5 lbs. Almost all of it came from my torso. I also reduced my VAT from 3.92 lbs to 2.90 lbs, a 26% reduction in the worst kind of fat. And without losing any muscle mass.
A New Weight Training Routine
From that day to now, I have been consistently weight training 4-5 days each week. I look forward to my almost daily visits to the gym. I have a great trainer (Rocky), who has been crafting my workouts for me. She knew I didn’t like working out, so she manipulated my workouts to ensure they weren’t so challenging that I’d give up. She focused on body parts she knew would develop quickly. We’re all a bit vain, after all. It worked. And now I love it.
Weight training has a way of making you feel stronger and more confident, both physically and mentally. It’s empowering to see the progress in what you can do and in changes in body composition. But what surprised me is the endorphin rush from a great workout. It has boosted my mood and created a positive feedback loop that keeps me returning for more.
I didn’t expect it.
I will not live without it.
Progress Is Not Linear
In this life, I’ve learned that progress is rarely linear. There will be setbacks, plateaus, and days when motivation wanes. That’s why I’m focusing on systems, not just outcomes. My new goal is to make weight training a non-negotiable part of my daily rhythm, like brushing my teeth or making the bed.
This Post Is A Form Of Accountability
I’m sharing my goals with friends and family (and now you) to keep myself accountable. Having others check-in or even join me on this journey adds a layer of motivation and camaraderie.
Weight training is just one piece of the puzzle, but it’s a cornerstone habit that has a ripple effect on my overall well-being. My hope is that by the end of 2025, I’ll not only feel stronger and healthier but also have built a lifestyle that’s sustainable for years to come. I hope you’ll chart your own healthy path this year.
What new habits are you bringing into 2025? Let’s make it a year of progress and growth.
[…] positive habits I was bringing forward from 2024 to 2025, such as meditation, splitting meals, and lifting weights. Habits do not exist in isolation; they form chains and networks and often influence each other […]