I’m Sticking To My Diet
I’ve been able to stick to my diet plan 100% for a full three days now and I can already feel like I’ve shifted some fat. I’ve only got 2 days till my next weekly weigh in and I will be extremely pleased if I can lose 2 to 3 pounds and finally get below the 22% body fat mark. I’ve only got seven weeks to go till my trip to Las Vegas and I really need to shift as much body fat as I can. I want to be at 190 pounds in three weeks time then I can start my muscle building phase for the next four weeks. Which means I’m hoping to hit Vegas weighing around 195 to 200 pounds with a body fat percentage well below 20%.
Once I can get below 20% it will be a big step on my body fat loss journey. Then my next step will be to get to 15% then after that down to my target body fat of 10%. Overall I’m doing ok but I know in my heart that I could be doing much better. By sticking to my diet I know I will lose fat, the training part for me isn’t the problem. Because I can honestly say I haven’t missed a workout all year and this includes when my knee was injured about 5 weeks ago.
My diet plan is a little boring and I know that I can not stick to this type of diet for a long time. But its a diet plan that is going to allow me to lose fat. Once I get to my target body fat I will need to design a diet plan that tastes delicious and will allow me to maintain my target weight. In the past I’ve done it all wrong I quickly lose the weight and once I get down to my target I return back to my normal eating and I’m quickly back to square one.
This time is going to be different, for one I am now monitoring my fat loss progress on this weight loss blog. And already I feeling very guilty with myself that I haven’t been able to lower my body fat percentage at a much quicker rate than I have. Before I started this blog I was a big reader of lots of weight loss blogs. But what I noticed was hardly anyone was succeeding with their weight loss. Because I am not moving forward I’m feeling like a bit of a fraud myself. How can I write about weight loss if I am not doing it myself. Well I am now back fully motivated and YOU WILL see my body fat percentage going down week after week from now one.
Calories Burned Cycling
I’m back on the saddle, woke up this morning and the swelling in my right knee is almost gone now, I’d say I’m back to about 80% fitness. This means I can now start working on burning calories again on my exercise bike. I have just completed a one hour session at level 4 and the calories burned cycling is another 670. I plan on burning another 400 calories later to further increase today’s calorie burning activities. Over the next few days I’m going to have to work my ass off if I’m to succeed in my first body fat reduction challenge.
Still got my knee strapped up though and it was still a little sore during the workout, but the last couple of days whilst I’ve been injured have not been good. I’ve been snacking on chocolate and generally not feeling myself. Don’t get me wrong I’ve still been walking and weight training which has helped to burn off the excess calories. But it just doesn’t feel as effective at burning fat as it does when I’m high intensity interval training on my exercise bike with my sweat suit on.
Still not ready to return to these extreme workouts just yet, but I plan on doing at least 1 hour per day at level 4 for the next 3 days. That only leaves 6 days to go on the 50,000 calories in 50 day challenge. So to succeed I may have to up my cardio to 2 to 3 hours per day. Going to be glad to see the back of the challenge, because to be honest it has been very difficult finding the time to burn 1000 calories a day through exercise. I haven’t had an injury for years, so the injury may of occurred through over training I just don’t know.
My next body fat challenge will probably be one were I aim to reduce my body fat percentage by a set amount each week. This is something I need to look at though when I return from my friends stag weekend in Spain. Whilst I’ve found this first challenge to be hard the calories burned cycling have really allowed me to lose fat and lower my overall body fat percentage.
Not long off this weeks weigh in and I’m expecting to see bad results with been being injured for half of the week. But you never know, the rest from the extreme cardio sessions may have been just what the doctor ordered and fingers crossed I’ll see another reduction in my body fat composition this week.
Five Things That Have Allowed Me To Lose 35 Pounds In Under 3 Months
This year is going great for me I’m losing weight and more importantly my body fat percentage is dropping. I have set my mind for success this time. I’ve already shifted all the excess body-weight, which to be honest I always do. I find losing weight extremely easy, it’s the lowering of the body fat which I’m finding a little more testing.
Losing weight for most people should be a walk in the park, you just need to consume less calories than your body needs each day and you will lose weight. If like me though you like your food and you are finding it extremely hard to eat less food, then you will have to burn off the excess calories through exercise like I’ve been doing.
Here’s five things that have allowed me to lose 35 pounds in under 3 months.
1) My diet plan has got to be in the number one position, before I started this weight loss blog and my body fat reduction journey I was overweight and extremely unhappy. I was consuming a large amount of junk food. Eat as much as you can Chinese and Indian food, pizzas and burgers. And every morning from Monday to Friday I would eat a massive breakfast which consisted of 4 sausages,4 rashers of bacon, beans and 4 rounds of toast. I was also drinking fizzy soda drinks throughout the day. I swapped my diet and started eating more protein, more complex carbohydrates and less saturated fats. I also swapped the fizzy drinks for green tea and water. This reason alone as probably been the biggest reason why I have lost 35 pounds in under 3 months. I’ve gone from eating 6,000 calories a day to 2,000 to 3,000 each day.
2) Cardio Exercise, this has also helped me immensely I have done more cardio in the last 2 months than I have done in the last 10 years. The biggest motivation for me doing all this cardio, is not only do I want to lower my body fat percentage. But I set myself a challenge of burning 50,000 calories in 50 days through exercise. I’m a little behind at the moment but I can 100% guarantee you I will reach this target at the end of the 50 days. I am taking pictures of the calories burnt each day on my exercise bike to show my readers.
3) Weight Training, lifting weight was really helped me to hold on to as much lean muscle mass as I can, why I’m in the fat loss phase of my program. Without it my body fat percentage would be a lot higher and I would probably be a few pounds heavier as well. Not only does a weight training workouts burn lots of calories, but it elevates your metabolism for many hours after you have finished your workout.
4) Making plans and setting goals, without doing this I would of lost nowhere near the amount of weight that I have lost so far. I made my plan and I’m almost sticking to everything that I plan for myself. My plan consisted of my workout,my diet and little things that I can do to burn those extra few calories throughout the day. Things like using the stairs instead of the lift, drinking green tea instead of plain water. Wearing a sweatsuit during exercise and preparing my food the night before.
5) Starting this weight loss blog, I feel the need to show everyone what can be achieved through hard work and determination and it’s keeping me motivated to keep moving forward. There are too many weight loss blogs and guru’s who are more interested in making a quick buck. If you look around you will find bloggers reviewing fat loss 4 idiots and how great it is. Read through there blog and there is no proof that they are actually losing weight. In fact some are actually putting weight on and just gripe about it every day in there blog. Losing weight is easy if you put your mind to it. Its the maintaining the weight loss once you get there that’s the hard part.
