My Body Fat Loss Journey
Hi and welcome to my body fat blog. I have decided to start this blog because I want to say goodbye to my excessive body-fat once and for all. By recording my efforts on the blog and how I will shift the fat, will keep me motivated. For over 10 years I have lived with a excessively high body fat percentage and too be honest it has stopped me from living the life I should be living. I have lost weight over the last decade on numerous occasions. But each time the weight loss has probably been lots of muscle instead of just fat. In 2008 I managed to lose 20 pounds on three occasions in quick succession, this as really not done my body any favors. So my main goal now is to try and lose body-fat whilst holding on to as muscle has I can.
This blog is going to outline everything I do exercise and diet wise. I am going to set myself goals which I will post on the blog. By doing this I will keep more motivated and are more likely to stick to the challenges that I set out for myself. Okay let me tell you what my goal is.
THE GOAL = Weigh 200 pounds at 10% body-fat.
Let me tell you were I’m at now. On the 1st January 2009 I stepped onto the scales and I weighed 16st 10 pounds (234 pounds). This is probably the biggest I have never been and most of the fat was around my mid section which is not only ugly but very dangerous to my health. I’m 6ft 2 inches tall, so in the clothes I didn’t look that fat, but the constant yo yo dieting had really changed my body composition so I knew then that it was time for a change. So I started weight training three times a week. The next time I got on the scales was on the 30th January 2009 and I weighed in at 15st 5 pounds (215 pounds) so in the space of 29 days I had lost 19 pounds not bad considering I wasn’t really going for it. I was still eating that odd piece of pizza and going for occasional Chinese and Indian takeaways.
I was eating a lot less though and I was exercising, I also for the first time on January 30th 2009 measured my body-fat and I was not surprised when the body-fat scales were measuring me in at 26.5% body-fat. This is very high because according to the medical experts anything over 25% for a male is considered to be obese. I knew from this day that I had to reduce my body-fat, in the past I have concentrated on losing weight. But you can lose weight and still be fat. I could easily reach my goal weight of 200 pounds but it’s highly likely I will be no were near by target of 10% bf.
Over the next four weeks I weighed myself every Friday but didn’t check my body fat percentage, I carried on with my weight training program three times a week. But on the fourth week I started doing one hour each day on my exercise bike to help burn the fat away. I got on the scales again last Friday and my weight now is 207 lbs at 24.4 % bf. I know it doesn’t sound like much, and I was gutted to only of reduced my body fat by 2.1% in four weeks. So I did some quick calculations to see exactly what type of weight I had lost.
26.5% OF 215 = 56.9 lbs of body-fat
24.4% OF 207 = 50.5 lbs of body fat
Basically all the weight I had lost over the last 4 weeks was fat which is exactly what I want to achieve. I want to hold on to as much lean body mass as I can. I have not been that strict with my diet and I am still on the right track, but I need to keep going if I am going to hit my target. My friend is getting married in may and I am going to Benidorm in april for his stag weekend. I really do need to lose as much body fat as I can. I would love to lose 20 pounds, but I’ve only got 50 days to do it. So to maximize my fat loss I have started the 50,00 calories in 50 day challenge, I started the challenge a few days ago and it’s going very well.
I’ve got a day job to go to, so finding the time to burn 1oo0 calories per day is going to be hard but I’m going to give it my best shot. If I don’t make it I’ll make sure I work as hard as I can to burn as many calories as I can within the 50 days. I want to be hitting the Benidorm beach in the best shape I can
You can views the results of the 50,000 calories to burn in 50 days challenge here.
