Weight Challenge week 44

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).
Current weight: 81.5 kg (179.7 lbs).

This weeks result: +0.4 kg (+0.8 lbs)
Total loss: – 7.7 kg (17  lbs)

Fat percentage: 43.0 (last week 43.1)
Muscles percentage: 29.6 (last week 29.2)
BMI: 27.2 (last week 27.1)

I’ve gained 0.4 kg/0.8 lbs this week.

Dutch girl gets healthy plan:

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 at least 5 times a week

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!

Short-term goals

82 kg/180.7 lbs -> reached 10/15/2009
81 kg/178.5 lbs

09/27/2009: Singelloop Utrecht, 10K -> time 01:19:35
11/01/2009: Maple leaf cross loop, Hilversum, 6K
11/28/2009: St. Nicolaasloop, Bunschoten, 5K
12/31/2009: Sylvestercross, Soest, ?K

Exercise challenges:
10/02/2009: 30 day Shred -> 6 days completed.
10/12/2009: Matt Roberts 90 days weight loss plan -> Complete 6 out of 36 workouts.
After shred: Finish all 20 workouts of the EA Sports Active 30 day challenge, level hard.

Long-term goals

80 kg/176 lbs
75 kg/165 lbs
70 kg/154 lbs = goal

01/16/2010: Rusthoeveloop, Putten, 10K
04/18/2010: Nike Ladies Run, Hilversum, 10K
05/16/2010: Marikenloop, Nijmegen, 10K

Running training:

Spring 2010: Start training for 15K (but only if I run a 10K under 1.10)
Summer 2010: Run a 15K run
Spring 2011: Start training for ½ marathon
Summer 2011: Run a ½ marathon

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

Muscle percentage:
> 30
> 35
> 40
> 43 = goal



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