When I was in karate and doing a lot of training I found that basic strength training only made me slower and bigger even though I was getting stronger. I had to shift my training to doing a lot of really fast reps at lower weights and the results were immediate. I moved around faster and I slimmed down while still retaining strength and a decent figure.

My plan is to hit it hard for the next three months – concentrated effort to push through and get a good baseline. I'm substantially overweight and out of shape, and this requires special effort to remove that issue…but that special effort is not the long term plan. The long term plan, when it's time to “maintain” the changes is to do exactly what you've described – eat more plants, eat less meat, and be active as heck.

A big part of why I'm doing this is to be in a position to be able to be active with the boys. I need a baseline of fitness to get there, and right now is when I have time and energy for concentrated activity towards that goal. You're exactly right to look for the long term…but that doesn't mean that sometimes it's not okay to be short-term focused as well :)

I'm going to try the Kraft Free Zesty Italian dressing idea. And I love Greek yogurt, so thanks for the reminder. I am leery of bananas since they don't have much fiber, but I'll see about working them in. I just had such great early success with South Beach that I'm afraid of messing with it too much…

I'm kidding, mostly. Although I don't mind bulking up a little in the upper body. Not ridiculously, but just enough to look slightly bad-ass.

I usually eat a banana and a greek yogurt (14g of protein in one little cup!) for breakfast (or a slimfast / ensure type drink if i'm running behind which happens often. they are packed with vitamins and stuff. it works.).

Lunch is usually a salad loaded with veggies, chicken, sunflower seeds and chia seeds (ask me about chia. seriously.) and a piece of fruit. Sometimes I cheat and eat half of a 6 inch chicken cheesesteak and a handful of chips or something, but that's like… once a month. All throughout the day, i pound water like it's my job. I am to fill my camelbak bottle (which holds 32 ounces) five times through my 8 hour work day.

I get done work at 5p and it's a half hour drive home. I make myself a fresh turkey (roast a turkey breast in the oven at the beginning of the week. bone in, skin on. Cut it off the bone, remove the skin and store it in the fridge for the week. Cut thinish slices off as you need it. don't buy that horrible, processed lunch meat crap.) sandwich on a whole wheat thin bun, which has 100 calories per bun and they are so very yummy and soft and just perfect.

After I eat that, I head to the gym and run 5 or 6 miles, then I do a complete body work out. I know some people frown upon doing that. I know it's bad to work so many different muscle groups so often and all at once, but it's what works for me. I mean, the highest weight that I lift is 30 pounds. I am not trying to bulk up, i'm trying to just tone and besides, it's fun for me. If I don't have fun, odds are, i'll stop going. After I lift, I row 500m as fast as I can. I've gotten down in time from 2:46 to around 2:05, which is awesome for me. I'll usually walk a mile or so on the treadmill or bike two or three miles to cool down. All in all, i'm probably at the gym for 2 1/2 hours total. Which is a long ass time.

For dinner (usually at about 8:30-9p), we usually make grilled chicken sandwiches on a whole wheat ciabatta with grilled corn / veggies of whatever. I marinate EVERYTHING in Kraft Free Zesty Italian Dressing. No joke. It adds SO MUCH FLAVOR for no fat. Steak & shrimp for my husband, chicken for me, it all goes well with that stuff. Sometimes we'll eat bagel bites, peanut butter and jelly or another turkey sandwich… so i'm not 100% perfect.

During the day, I snack on animal crackers, whole grain honey pretzels, carrots and apples with pb. I aim to eat something every 3ish hours. if i don't, my blood sugar drops and i am not a happy camper.

The biggest thing i've noticed / realized is that going to the gym is something that you have to make a priority if it means something to you, which means giving up time with friends, pushing things back to the weekend, less time at home… whatever. it's a huge commitment, but it's so worth it.

I have no idea how much weight i've lost because I don't weigh myself. I started going to the gym so religiously to help out a very overweight friend and a very overweight cousin of mine, not to lose weight. I love being there for something that isn't about me. It's motivating to see them get excited over being able to run for a solid minute or moving up in weights or whatever the case may be. It helps me push myself.

Anyway. This is the longest comment EVER and i'm sorry. This stuff just sort of consumes my life right now. :) I hope I helped!!

Make sure your gym work is targeted to toning and not so much to muscle growth. That means lower weights, more reps. Otherwise you'll get all big and muscled and bulky instead of trim and toned. Focus on fast lifting and quick reps instead of pure strength training.

Second, I follow my old very successful diet plan religiously when it comes to meal times. Breakfast within 30 mins of waking up, lunch anytime before 1, dinner before 8.