Weight Challenge week 45

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).
Current weight: 80.7 kg (177.9 lbs).

This weeks result: -0.8 kg (-1.7 lbs)
Total loss: – 8.5 kg (18.7 lbs)

Fat percentage: 43.2 (last week 43.0)
Muscles percentage: 29.1 (last week 29.6)
BMI: 27.0 (last week 27.2)

Great result this week! My goal for November is to get < 80 kg (176.3 lbs). I’ll have 3 dinner dates in the next two weeks so that’s why I take the whole month to get there.

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 -> 10/15/2009
81 kg/178.5 lbs -> 11/05/2009
80 kg/176.3 lbs
79 kg/174.1 lbs
78 kg/171.9 lbs
77 kg/169.7 lbs
76 kg/167.5 lbs

09/27/2009: Singelloop Utrecht, 10K -> time 01:19:35
11/01/2009: Maple leaf cross loop, Hilversum, 6K -> time 46:42
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 7 out of 36 workouts.

After shred: Finish all 20 workouts of the EA Sports Active 30 day challenge, level hard.
After MR 90 days weight loss plan: Matt Roberts 90 days fitness plan

Long-term goals

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

04/18/2010: Nike Ladies Run, Hilversum, 10K
05/15/2010: 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



One response to “Weight Challenge week 45

  1. I love the “Dutch Girl Gets Healthy Plan”. We have to make this work for life, that is for sure.

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