This week has been a very stressful one due to personal problems in the family. I stuck to my diet plan for the first 3 days 100%. Then I went off track a little, I haven’t been eating lots of calories, I just haven’t been eating the foods that I set out for myself in the diet plan. Exercise wise I missed my first weight training workout in a few months. I am still expecting to see good results though this week on the body fat scales, due to the reduction in my daily calorie intake.
OK, having just stepped onto the scales, I am pleased to tell you that I have lost 0.2 pounds in body weight. But more importantly I have dropped my body fat percentage by a whopping 0.7%, which I am extremely pleased about. This means I am just 0.2% off being under 20% body fat. I haven’t been this low since 2009.
188 pounds or 13 stone 6 pounds
My goal was to be at 18% body fat, before the start of June and I’m afraid I didn’t reach this target. But I am going to set myself the same goal for the month of July. By setting myself mini goals like this each month, it is going to give me something to motivate me to keep moving forward with my fat loss journey.
I’m at week 21 now and I am still slowly moving forward with my fat loss goals. But it is now time to step it up a bit and start blasting off that body fat a little faster. This week I did no cardio exercise, I really do need to get into the habit of doing cardio exercise on a regular basis. Without cardio I am not going to reach my long term goal of being 200 pounds at 10% body fat.
At the moment I am a long way off my goal and today is the first of JULY. Which means we are exactly at the half way point of the year. To reach my long term goal before the end of 2011. Is going to take a lot of hard work, because it means not only do I need to lose over 20 pounds of body fat, but I also need to gain over 20 pounds of lean muscle mass. To achieve this in just 6 short months, is very unlikely. But it doesn’t mean I can’t reach half of my long term goal, by getting my body fat percentage down to 10%, then working on getting my body weight back up to 200 pounds plus.
My goals for this week are simple I plan on sticking to my set diet plan. Completing my weight training workouts and doing as much cardio exercise as I can. The ideal thing to do, is to get up 30 minutes earlier each morning, then do my cardio workouts. But I have tried this in the past and I just didn’t have it in me to do it. I need to program my mind to tell myself that without the cardio, I will never reach my body fat percentage goals.
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Your last paragraph sounds a lot like me. I always plan to get up early and knockout 30 minutes of cardio before work, and when I get up I realize it just ain’t happening.
What’s been working for me due to time restraints is focusing on the large muscles of my body like legs, chest, and back. I don’t spend an hour in the gym doing one body part any longer, I do the same body part a few times a week with different exercises.
With cardio from personal experience, interval training works the best for me since I get bored easily. I’d use that bike you have, and try to work in some sprints as well. That will really help with reducing your body fat percentage. As will eating right 90% of the time.
Good luck!
Compared to week zero, your progress looks amazing
. Keep up the great work
Best Weight Loss Diets´s last blog ..Burn the Fat, Feed the Muscle
No doubt you’ll make it – start preparing for the post-success maintenance
Dominic
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