Being Less Me… A Weight Loss Journey in 4 Parts: Part 3

Previously on TwinzerDad…

In February 2024, my doctor delivered a serious wake-up call: Type 2 Diabetes. My blood was closer to grape jelly than actual blood, and it was clear I needed to make major changes, fast. So far, we’ve covered the diet overhaul—turns out, I wasn’t eating as “okay” as I thought, but I found a way to make realistic changes that have, so far, paid off.

But What About Exercise…

I will say, of the various parts of my weight loss journey, this one is the shortest chapter.

In terms of exercise, I don’t do a lot. But in reality, what little I do, I do a lot of.

Now, before we dive into exercise, let me clarify: I am not a trainer. I have zero qualifications for recommending a workout plan. I’m a dad, a marketing coordinator, and an overall goofball who specializes in outdated pop culture references and irritating my wife and kids with terrible puns and groan-inducing jokes. I can only share what’s worked for me on my fitness and weight loss journey. I don’t know anything about proper workout plans, the ratio of cardio to weight training, or the importance of muscle density. Short of picking it up and putting it back down, I know nothing about weight training. Just a forty-year-old nerd in a Hawaiian shirt who happened to have a little success losing weight. Are we all on the same page? Cool. Let’s proceed.

The Gym

When I got my diagnosis, I did the obvious thing: I joined a gym.

Gyms have always been a challenge for me. I don’t live in the sticks, but I am sticks-adjacent. This means my choice of local gyms is limited. For me, proximity to my house is far more important than the gym’s contents or staff. With a set of rambunctious third graders at home, my workout time is limited. Driving 20-25 minutes to a gym, working out, driving back, plus a quick shower, just doesn’t fit with my family obligations. So, I opted for a conveniently located, though ridiculously overpriced Snap Fitness.

I tried the free weights and machines. The free weights were… a humbling experience. Turns out I can curl a lot less than I thought. The machines weren’t much better.

Now here’s where I admit a deep-seated insecurity: I’m intimidated by the weight room at the gym. I was an athlete in a former life, but my prowess was rooted in martial arts, so my fitness focus was on speed and flexibility. I didn’t spend much time in the weight room, so my confidence in that area is non-existent.

As much as I’d like to see myself as a progressive, evolved, forward-thinking man, I’m exceptionally self-conscious about my ignorance in this area. Rather than ask for help or risk looking foolish, I avoid the weight room altogether. Considering how I dress, you’d think I wouldn’t fear looking silly, but here we are.

So what do I do at the gym if I don’t lift weights or use the machines?

I walk on the treadmill.

I walk for 35 minutes or 2 miles, whichever happens first. It doesn’t seem like much, but I do it often and consistently. Each time, I increase the speed or the incline. If I have extra time, I’ll walk a bit longer.

That’s it? Seriously? Yep. Walking.

If you aren’t aware, walking is pretty awesome. It’s low impact, and you can go at your own pace. You can ease up when you need to or crank up the intensity when you’re feeling it. You can walk with others or alone if you don’t want anyone else seeing you struggle up a particularly tall hill.

As I mentioned, the key is to be specific and consistent. I don’t just walk at the gym. I walk every chance I get. Lunch break? Wolf down my sad low-carb wrap and take a few minutes to wander around Target. Nice day? Walk around the neighborhood. Kids want to go to the park? Great, have fun; Dad’s walking while you play. Soccer practice? I’ll walk laps around the field.

What surprised me most is how quickly I went from being a sweaty, out-of-breath mess during my walks to actually enjoying them. I was genuinely shocked at how easily I’ve been able to increase the speed, elevation, and duration of my walks.

Looking back at my lowest moment, mentioned in Part 1, where I avoided picking up something from a satellite office to avoid the walk to the building and up the stairs, I can see how far I’ve come in just a few months.

One of my highest moments came just 90 days after starting my fitness journey. The last practice of my kids’ soccer season was a Kids vs. Adults game. Before my diagnosis and subsequent fitness journey, I wouldn’t have even attempted to participate. But not only did I participate, I didn’t hesitate. Did I need a bucket of Advil afterward? Of course. But I still played and created that memory for me and my kids.

A few weeks ago, I had another high point. On one of my walks, with my kids in tow, they decided to race the final 200 yards home. I’m not sure what prompted me to go for it, but I did. At a full sprint, I beat them (I mean, I should beat them; they have little legs), but it was the first time I’d truly sprinted in twenty years, something I never thought I’d do again.

If you’re thinking about starting the exercise portion of your fitness journey, take a walk. Those first steps are liberating and may very well be your first step toward taking back your health.

So what’s the takeaway from all of this? What have I learned from my fitness journey so far?

Check back for the next post.