Tag: 30 days challenge

3 weeks since this journey started, and exactly 3 kg lost. Since changing the workout routine, the weight is moving slightly down daily. But I still believe long walk is doing wonder internally, and will keep it in my workout plan, 1 time a week.

Reduced the food intake from 2-3 salads a day to 1-2 at the same time. And surprisingly, I’m really pleased with that small weight loss. Learned so much during the process. The routine has take place, and motivated to improve the workout, diet, etc. No craving with the diet, so it’s not a diet, really. Learned to wait before eating, the time to feel to eat, at about the same time every day. As I know I will eat soon, I rejoice myself when the time come, and at the first bite, I am a bit hungry indeed. No more after the meal.

The salad “recipe” come from already made salads that I bought initially. Choosing those I really enjoyed. Then decided to make my own, using bio ingredients and dressing, adding different veggies too, but there aren’t many many to choose from. The size is also bigger than the ready to eat one.
So so good, highly recommended. I’m not an expert at all, just sharing thoughts.

Guessing the body have adapt also. Sometime, later at night, may still take almond nuts if feeling a bit hungry, but if the hunger feeling come from the stomach, not the brain. The latter don’t really care about food now. Only when the stomach tell him.
After the first bite though, the brain want more but I’m ok with that. Eating a reasonable quantity (up to 200g), and eat each almond one at the time, slowly, like a rabbit eating a carrot.

Got an idea now which direction to go, knowing the parameters (weight to lift, cardio type, food to eat and how to prepare it, etc.) so I can work on them to optimise them, and I have to read less. But will continue, as I progress, for better healthier results. For example, I will probably have to diversify time to time the diet.

Been constantly reading the food facts before choosing anything.
All that may lead to even better results, which is the case now, after 2 weeks of plateau almost. But not sure if faster weight loss is better, as long as there is a weight loss. Because remaining obese that for sure is not healthy.

Back to the old scale. Trend can then still be observed , even if it is possible that the percentages aren’t accurate. The new scale measure only the weight and fat percentage.

Old scale measure this morning

New scale measures this morning

The blood sugar is much lower than in Jan, and that’s feel good. Few weeks only of sport and of healthier life style, and no needs for meds. No meds can beat that.

What is surprising is how easy the process is now. Upper body/Cardio/Lower body/Upper/Cardio/.., about 1h each time. It’s so fast that I wonder if this can be called a workout. But the weight is dropping, so no complains.

Despite my initials thoughts, I really enjoy the fitness now. And know that I will soon want to do more in term of workout. But waiting the body to confirm too, not just the brain. And I think it will be this week or still this month.

The cardio of yesterday was far too easy. Roughly 250 kcal for 1h cycling, interval training at 50Watts and 90Watts. Something like 23 km. I remember doing cardio 10 years ago, and it was more 100W and 150W, 32km, 700kcal.
But will get there I think. The pain seating long time on the steady bike, on the bum, is boring. Tried before that the elliptical. Uh. Felt exhausted after 5 min, so switched to the steady bike. I realised I’m at the bottom of the ladder.

Steady bike yesterday

Upper body workout done, along with the 5km total walking to go to the gym.
The weights I’m lifting are ridiculous when I looked at what others are lifting. Still, wasn’t able touch my mouth with my hand, making me feel like hulk for a sec. 1 set, 15/12/10 reps

Tomorrow lower body

High motivation. Feeling finally to do the right things and that goals can be reached.

1h cardio today. Easy day. Tomorrow, upper body.

Morning: Q10, Omega3-6, Iron, Apple Cider, Probiotics, B12, proteins, probiotics, green tea, L-Carnitin, magnesium. Lot to drink here, so water is implicitly included. Plus de daily water intake.
But that’s not exercising. Going today do the lower body. Did cardio yesterday. Messed up the plan.

Upper body soreness from the workout the day before yesterday. Thought initially it wasn’t very useful. Getting a different perspective today. Expecting lower body soreness after tomorrow.

Decided to report weight and body fat 2-3 time a week rather than daily. What matter is the routine. I know today that results don’t shows overnight. And less measurements should provide better trend and be more motivational on this aspect. Food matter, and very happy with lot of green. Typically self made salad, lettuce or spinach, carrot, celery, corn, parmesan, tomatoes, egg, grains mix, french dressing, croutons, sometime others veggies, depending on what I will find at the super market. 2-3 time a day, like avocado or edamame beans. Supplements to compensate possible nutrients, vitamins and minerals deficiencies, proteins coming from powder bio vegan, mixed with water. Almond snack. This salad is really tasty, no hunger and not bored at all by this regimen.

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In 2 weeks, when I will resume work, will switch to a 5-6 meals a day plan, as recommended by all bodybuilders, including Schwarzenegger here.

Seems many get addicted to this sport. I initially thought I will hate it, but I may like it finally.

The workout was easy. Hoping this will still lead to results. Followed an app from my phone. 1 set per muscles, 15/12/10 reps, around 5-6 different muscles on the lower body. The abs was a killer though. Almost shameful.

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On the resting bpm side, some improvements since the beginning of the journey

The workout is almost nothing.Is weight training that easy ? May have to increase the number of sets I guess

Tomorrow cardio. Either at the gym or outdoor.

Finally, moving a bit. Today, lower body

So today is the day to start hitting the fitness. Motivation so so. But when I think about what I want, I feel like Rocky Balboa. Must never forget the reasons of why this journey began. Just need better results for the process to become unstoppable.

The plan, as I know nothing about fitness, is to follow this approach.
I will give it all, and instead of spending hours walking in the forest, which is nice and really improved many things, despite a small weight drop, will spend it at the gym. As the full body muscles will be at work, hopping better results. Long walk will be on hike, on some weekends, in the mountain.

Bill Phillips tips and plan

Interesting video from Bill Phillips here

Today workout and new scale
Weighted myself on the scale at the fitness. The results are completely different from my scale. In particular, the body fat isn’t 37% but 27% as per the fitness scale. The weight was accurate. Bought myself another scale. It give 27% fat as well, confirming the fitness scale. Below, the print out from the fitness scale, and the result from the new scale.

Workout: upper body weight training. Small walk from home to the gym and back (5km total)

The workout is easy: about an hour. No tiredness. But need to better prepare the next one to avoid hesitating how the exercise need to be done. Also, I have an idea of the weight I can lift and can from now set goals for the next workout.

Registered yesterday to the fitness.
Walking, while it improve a lot of biological parameters that can’t be measured just by the weight, take time and lead to still, small weight loss.

At the same time, it could be the calories intake. But I eat healthy. I need to change my approach, and burn more in a smaller time period. Will see if it will change the outcome, for a same diet.

Almost 2 weeks since this journey started.
242’647 steps, 45’996 kCal, 188 km and 675 floor later, the weight drop is of -1.9kg. Small drop! But the weight is not all here!

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There is:
– The blood sugar: from 29 mmol/L early Jan down to 8.5 mmol/L out of meds!
– The fat %: from 36.4% day 7 down to 35.8% today
– Muscle: 37.5% day 7 up to 38.1% today
– The energy level that doubled
– The start of the journey
– The new lifestyle it has induce, including the diet
– Smoking consumption dropped from 2+ packet a day down to 1/2 packet a day
– Waist 127.5cm down to 123cm today

I doubt I can do more in term of diet. It’s really all green, almost vegetarian, low carbs. So I still believe better results will show up, thinking it’s all about body adaptation. Two weeks is after all a short period of time.

I believe I can improve however:
– The calories expenditure (intensity)
– Drinking more water
– Be more patient

Also, gained +0.6% of muscles in the last 7 days. Probably 1% since day 1. And 1% of 119.2 kg, the initial weight, still represent 1.2 kg of muscles gained, while my weight dropped by 1.9 kg. That’s a 3.1 kg of fat dropped at the end which is not bad.

I may change my workout this week still.

Workout: