I will have to look that up as I dont know what it is. Right now I just do core exercises on cardio days and keep working on the weight which is around the middle and my injury was lumbar area which is bad if you carry extra weight around the middle. Thanks

I just joined AF...I need to lose 130 lbs to be out of the 300s & 200s...I am nervouse scared & excited. Your story inspired me Rob. I hope in the future I can post before & after pics. AWESOME job!

Good Luck. Just dont push yourself too hard at the begining until you find what you enjoy to do. I see too many people in jan join the gym and by March or earlier they have burned themselves out and quit because of unrealistic goals. When i started all I could do was 10 minutes on a treadmill at 1mph and a bit of very very light exercise. However, I also had a trainer because I knew as long as she was waiting at the gym for me mon, wed and fri evening I would never blow her off with an excuse and her expertise would help me to get back into a gym environment and help me get into the habit of going. It takes 6 months normally for something good to become habit forming. (which I guess is why so many January people are gone by march). Just go slow at first and find what you enjoy doing at AF. Exercise should be somewhat enjoyable and not something you dread or you will not stick with it. Good luck.

Congrats...I'm at 419 and just started Tuesday...did C25K today for the first time with my wife and this post is a great motivator.

Congrats!

One of my "after" pics somehow got deleted so I replaced it. What is c25k? Its a long road back to health when we get to the higher weight levels but I find by not looking too far down the road and focusing on small gains and staying on course one day at a time, before you notice you have lost 20 and then 30 lbs and more. Its like a bit of a rollercoaster but as long as you stay on the ride and dont get off it is all doable over time

OMG! That's amazing! You look amazing!

I wish I had your dedication. Are you totally diggin your new look?

C25K is a ipod/iphone app...it means couch to 5k, basically a interval trainer for the treadmill....its awesome though because it keeps me in my heart rate range (?) I'm new to it...but it keeps it fun...like a video game for me....

my wife says it is now called ease into 5k...when I got it was C25K...

My goal is to be down by 20 at months end...but I have a birthday in between...= Big Test Day

I am digging the better health more than the new look, maybe once I get to my goal weight of 200 I will dig the new look more. Its hard for the mind to catch up esp when I still have 65 to lose which to me is still a big number. Oh ok thanks for the c25k note. Now i get what you mean Cheers

Very Impressive! good work!

Thanks, how you all are having success too now that the holidays are over.

Robert, yours is an amazing story. Thanks for sharing; it gives all of us hope and strength to keep going.

Thanks. Like everyone here its a continual work in progress with ups and downs. I'm back trying to focus for the next 16 weeks on cutting to give support and draw strength from my former trainer who is getting ready for a contest in may. So I figure if she can buckle down and focus hard I can follow her lead and focus hard on a 16 week nose to the grindstone regime for the final push to my weight goal as I would like to be down to my target weight 1 month after her contest Keep your chins up and remember its all tiny steps and one day at a time. Each day a new start even if the day before was not a good one. Each day a new start!

That is so true Robert, each day a new start. That is a really huge message and one that I have been teaching myself to understand. I started a few years ago trying to be "present" drawing from the teachings of Buddha and my little dog Xena. Buddha teaches consciousnesses, the power of intent and Xena teaches that every moment is the best moment. Life's good.....live it. No need to dwell on the past, you can't change it and no dwelling on or wishing for a particular future because you don't know what is going to happen in the next moment, hour, week, month...so live in the moment - exercise your intention. Right now my intention is to do my best every moment and keep putting one foot in front of the other, as you say, baby steps and get my body healthy. Be.

Wow congrats Rob you've done an amazing job! Keep up the good work you look great! I wish I had taken before and after photos to track my progress but I was too...ashamed is a good word...of how I looked. So I commend you for that sir! You know what you need to do to reach your goals and we all know you can do it so get out there and go for it! We'll be here cheering you on the whole way.