Weight Challenge + Workout goals March 2010

Weight Challenge March 2010

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).

Weight on March 31th: 79.0 kg (174.1 lbs)
Weight on April 1^st : 79.8 kg (175.9 lbs).

This months result: + 0.8 kg (+1.7 lbs)
Total loss: – 9.4 kg (20.7 lbs)

Fat percentage: 41.2 (last month 41.3)
Muscles percentage: 30.3 (last month 30.0)
BMI: 26.7 (last month 26.4)

I’ve decided to post my weight on my blog only once a month at the beginning of the month. In March I’ve gained and lost a little but overall I’ve gained. I’m not happy with this.

I still don’t and don’t want to count calories or Points but I’m getting a bit sloppy with what I eat, especially at the snacks. Breakfast, lunch and dinner is okay. I still have to lose some weight so it’s time to tighten up the reins and be more careful about what I eat in between meals.

I’m going to set a monthly goal for weightloss: this month I want to lose 1.8 kg (3.9 lbs). I still will have my weekly weigh inn days on Thursday but update only once a month.

Goal April:
Lose 1.8 kg (3.9 lbs).

Dutch girl gets healthy plan:

Why?
For the rest of my life I want to be healthy, have a good figure and be fit and am finally prepared to make sacrifices for this goal and workout regularly. By working out I want to achieve: lose fat, gain muscles, get a lower a heart rate during runs and run faster.

Ways to get there
Eat healthy.
Workout 4-5 times a week.
Get enough sleep.

How to keep motivated
Set short- and long-term goals.
See workouts as fun.
Look at working out and eating healthy as “want to” and not as a  “must to”
Reading blogs/magazines about eating healthy, working out and running.
Think positive!

Measures
Waist 01-04: 87 cm / 34.2 inches (01-01: 88 cm / 34.6 inches) – 1 cm
Hips 01-04: 107 cm / 42.1 inches (01-01: 108 cm / 42.5 inches) – 1 cm
Chest 01-04: 104 cm / 40.9 inches (01-01: 105 cm / 41.3 inches) – 1 cm
Upper arm 01-04: 33 cm / 13 inches (01-01: 34 cm / 13.4 inches) – 1 cm

Short-term goals

Weight:

89 kg/196.2 lbs -> in 2003
84 kg/185.1 lbs -> 07/30/2009
83 kg/182.9 lbs -> 08/27/2009
82 kg/180.7 lbs -> 10/15/2009
81 kg/178.5 lbs -> 11/05/2009
80 kg/176.3 lbs -> 12/10/2009
79 kg/174.1 lbs -> 02/25/2010
78 kg/171.9 lbs
77 kg/169.7 lbs
76 kg/167.5 lbs

5 kg/11 lbs loss -> 07/16/2009
10 kg/22 lbs loss -> 01/21/2010
15 kg/33 lbs loss

Long-term goals

Weight:
75 kg/165 lbs
73 kg/161 lbs = first goal
70 kg/154 lbs = goal

Fat percentage:
< 40%
< 35%
< 30%
27% = goal

Muscle percentage:
> 30 -> 02/04/2010
> 35
> 40
> 43 = goal

Workout goals 2010, update March

I’m also not satisfied with the number of workouts in March. I did the same number of workouts but in less time.

And I’m way behind on my 900K in 2010 goal, about 115K (71.4 miles).The weather in the first months of this year has been bad. I had to run 15K (9.3 miles) a week to reach my goal. Now that is about 22K (13.6 miles) a week if I want to reach that goal, which I do!

I’m not really worried about this, I’m sure I will run more K’s/miles in Spring and Summer. I think I can calculate if I reach this goal earliest in October so I’ll just keep on running.

But I’m going to set here goals too: for distance and for workouts.

Workouts:
Number and time of workouts in February: 13 workouts, total time 10 hours and 36 minutes.
Number and time of workouts in March: 13 workouts, total time 8 hours and 27 minutes.

Goal April: 15 workouts

Running goals:

• Goal kilometres/miles in 2010: 900 K / 560 miles.
  Goal April: 88 K / 54.6 miles
  
  March: 49.4K / 30.6 miles

  Total till 03/31: 109.9 K / 68.2 miles
  Total running time: 12 hours 59 minutes

• Run a 5K < 35 minutes -> 34:06 on 12/13/2009
  Run a 5K < 32 minutes
  Run a 5K in about 30 minutes

• Run a 10K < 1.15 -> 01:11:17 on 03/13/2010
  Run a 10K < 1.10
  Run a 10K < 1.05
  Run a 10K in about 1.00

• Start training for a 15K

12 months, 12 runs:
In 2010 I want to participate in a run every month.

Runs:
January, run was cancelled, will do 2 in March
February 14, run was cancelled, will do another one later this year.

1. March 7, Trappenbergloop Huizen, 4K -> 00:26:51, 8.9 km/hour, 6:43/km.
2. March 28, Zandvoort Circuit Run, 5K -> 00:32:36, 9.2 km/hour, 6:31/km, new PR.
3. April 18, Nike Ladies Run Hilversum, 10K
4. May 16, Marikenloop Nijmegen, 10K
5. May 30, Almere City Run, 7K
6. September 19, Dam tot Damloop Amsterdam, Ladies Run, 4 EM/6.4K

Strength training:

• Cardiotraining once a week in the gym.

• Strength:
  At least 1 session a week a upper body workout or a perfect legs workout.

• Home workouts:
  When I don’t have enough time to go to the gym or go running I will do a workout of the Shred or at the WII (Active Sports). I still want to complete the Shred program but it’s not my priority. That’s all of the above mentioned workouts.
  
  Shred: Level 1 completed. Level 2, 1 day completed.

  WII Active Sports: 30 day challenge, level hard, 1 day completed

Thoughts:
This has become a long post, if you still reading: thank you.

Today I’m a bit down and depressed. This morning I picked up Roussy’s ashes and brought her home where she belongs. I’m doing okay with dealing with her loss but bringing her ashes home was difficult. So I’m giving myself the day off: I don’t have to workout because I really don’t feel like it and do what I want to this afternoon. Tomorrow’s a new day which I will use to start with the above mentioned goals.