Posts tagged exercise
Personal Workout Challenge: October Performance – Slow But Steady
Nov 2nd
I have not joined a gym yet in order to continue my swimming and thus I’m still depending on a weights regiment with light cardio for my progress towards my goals. Overall I’ve made steady progress but I’m not on track to meet my end of the year goals.
Similar to last month, I met some of my goals but not others. I did quite a bit more pushups and situps this month that probably led to the measurement increase in my chest and neck (at least I think so, don’t know what else it could have been). I set last month’s goals in order to be on track to meet the end of year goals. With that said, although I lost 0.5in in my waist, it was no where near the 1.5 I had hoped to have lost. In the same manner, although I’ve been doing weights, I have not been able to grow the size of my arms; perhaps next month my efforts will begin to take shape in that department. My pushups as well as some contribution from my weight routines have led to a 0.5in increase in my chest which I’m overall glad about. Ironically, either I’m losing quite a bit of muscle, or my thigh keeps hiding fat because every month when I think it can’t get any smaller, it does.
Overall, even though I didn’t meet all my goals for the month, I’m satisfied that I’m still on the right track. The statistics keep improving in a manner that will lead to a more fit lifestyle. At this point I must say that there’s only a small chance that I’ll still meet my end of the year goals but I will be very close to them.
| ABDMN | ARMS | CALF | CHEST | HIP | NECK | THIGH | WGHT | FAT% | |
|---|---|---|---|---|---|---|---|---|---|
| PREVIOUS | 32.0 | 11.0 | 12.75 | 36.75 | 35.5 | 14 | 19.25 | 125.8 | 9.8% |
| GOAL | 30.5 | 11.75 | 13.0 | 37.25 | 35.0 | 14.0 | 20.0 | 125.0 | <=9% |
| ACTUAL | 31.75 | 11.0 | 12.75 | 37.5 | 35.0 | 14.25 | 18.75 | 125.0 | 9.2% |
See Complete Personal Fitness Log
Notes to Consider
- I should remember that even if I don’t meet my goals, I should not be discouraged given that I’ve still made progress and moving in the right direction at a time that it’s so easy to go the opposite way.
- My weight seems to be dropping consistently. If it continues at this same rate, I’ll fall below my end of the year expectation. At this point it’s more about gaining muscle weight to offset the decrease in fat. During my senior year in high school I weighed 118 and that was after a couple of track/cross-country seasons.
Personal Workout Challenge: September Performance – A Hard Transition
Oct 6th
Now that the hotter weather is behind us, September began cooling off quite a bit which cut my swimming short. I’ve been relying on an outdoor swimming pool for my exercises and since our nights started falling into 60’s and 70’s, the water started to become a bit on the cold side. I’ve tried to focus more on weights but it’s not really the same and I’m having a bit of a difficulty transitioning. Nonetheless, I’m making an effort.
I reached some of my goals but not others. The lack of progress stems from not getting into the habit of focusing more on weights. Perhaps I’ll consider signing up for a gym with an indoor pool. I honestly really do miss swimming and don’t know if I can wait till next summer to get back into it. In the mean time, I’m still making some progress.
| ABDMN | ARMS | CALF | CHEST | HIP | NECK | THIGH | WGHT | FAT% | |
|---|---|---|---|---|---|---|---|---|---|
| PREVIOUS | 32.25 | 11 | 12.75 | 38.0 | 35.25 | 14.0 | 20 | 127.6 | 10.3% |
| GOAL | 31.0 | 11.5 | 13.0 | 38.0 | 35.0 | 14.0 | 20.0 | 126.5 | <10.0% |
| ACTUAL | 32.0 | 11.0 | 12.75 | 36.75 | 35.5 | 14 | 19.25 | 125.8 | 9.8% |
See Complete Personal Fitness Log
Notes to Consider
- Although I dropped 0.25in in my abdomen, I failed to meet my goal by a long shot. Because of the transition from swimming, I’m doing less cardio and more weights/situps/pushups/etc so perhaps this might have something to do with it.
- I’ll admit, I must work a bit harder on my upper body strength. There was no noticeable increase in my arms. Overall since I’m doing a much different routine now, I’m not sure what type of adjustments I need to do to my goals. For example, I have no idea what’s going on with my chest. I measured three times just to double check but yes I did lose 1.25in while gaining 0.25 in my hips. Perhaps it’s the transition from swimming to what I’m doing now. Not exactly sure but it’s still resulting in a loss of weight that meets my goals.
- At this point, I’m about 50/50 positive that I’ll meet the end-of-year goal. It is a long shot but perhaps with getting my swimming back into my routine along with the weights will give me that boost I need.
Personal Workout Challenge: August Performance – Back on Track
Sep 2nd
After not meeting July’s goals, I became more disciplined in keeping with my swimming. There were times that I just felt tired after working and my mind briefly tried to talk myself out of swimming for that day; coming up with the reasoning of, “Well I’d just not do it today and make up for it tomorrow.” In July I would succumb to it but this time I would lash back and say, “No, I’m going no matter how tired I am.” I realized that as soon as I got out at the pool, somehow from somewhere my body would find the energy. Any moment that I felt weakness coming upon me with the thought of giving up, I would dig deep and find whatever last bit of energy I had left and kick back. This was really what helped me stay on track this month.
With my routine of eating healthy and swimming three times a week, I’m glad to say that I’m back on track to meet my end of the year goal. It’s still not going to be easy, but by meeting most of August’s goals, I’m one step closer.
| ABDMN | ARMS | CALF | CHEST | HIP | NECK | THIGH | WEIGHT | FAT% | |
|---|---|---|---|---|---|---|---|---|---|
| PREVIOUS | 33.25 | 11 | 13 | 38.25 | 35.75 | 14.5 | 20 | 129.6 | 11% |
| GOAL | 32.5 | 11.5 | 13.5 | 38.25 | 35.5 | 14 | 20.5 | 128.0 | <10.5% |
| ACTUAL | 32.25 | 11 | 12.75 | 38.0 | 35.25 | 14 | 20 | 127.6 | 10.3% |
See Complete Personal Fitness Log
Notes to Consider
- While I originally thought that there was very little fat in my calves and chest, it seems that there was some; who knew. So my initial thought that I would be adding inches while swimming was a bit unrealistic. Even though I didn’t meet my goal of an increase, I’m overall satisfied that there was a decrease and consider it a step forward.
- If I’m to reach 27in on my abdomen by year end, I’ll have to be losing about 1.25in per month. It’s a bit aggressive but I think it’s doable with this month’s 1in loss on just swimming 3x a week for about 30-45min.
- As the cooler weather comes around, I’ll stop swimming but will begin my exercises with the weights and resistance cords. The different type of exercising will help me develop the arms and chest; at least that’s the plan. I’ll still be swimming for about half of September.
Personal Workout Challenge: July Performance – Missed My Goals
Aug 5th
Unfortunately I will have to say I missed my goals for the end of July. I wasn’t as disciplined as I would have liked to have been with my swimming routines. Food consumption wise, I did okay but my goals require a combination of exercise and eating right. Although I made progress, I did not meet any of my set goals.
| ABDMN | ARMS | CALF | CHEST | HIP | NECK | THIGH | WEIGHT | FAT% | |
|---|---|---|---|---|---|---|---|---|---|
| previous | 33.75 | 11 | 13 | 38 | 35.75 | 15 | 20.5 | 130.6 | 10.9% |
| goal | 33 | 11.5 | 13.5 | 37.75 | 35.5 | 14 | 20.5 | 129.0 | <11% |
| actual | 33.25 | 11 | 13 | 38.25 | 35.75 | 14.5 | 20 | 129.6 | 11% |
See Complete Personal Fitness Log
Notes to Consider
- I must be more disciplined in scheduling my exercises and limiting distractions.
- The warm weather won’t be sticking around for too much longer so I must take this advantage to swim as often as I can.
- My average daily calories dropped to around 1000-1400 calories, I need to increase my calorie intake. This may have been a factor in my energy levels.
My Personal Workout Challenge: The Introduction
Jun 30th
I’ve been hesistant in sharing this part of my life but I believe it’ll help in encouraging me to stay committed and dedicated to my long-term goal. Two years ago I hit my all time highest weight of 145lbs. I’m not particular tall, I stand at about 5’5 on a good day or 5’4 if you ask a doctor 🙂 Given my small frame, my ideal body weight is 114-127lbs. So at 145lbs, I was definitely above my ideal weight and it showed; I wasn’t happy and set out on a path to tone up and lose the weight… More >
