Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).
Current weight: 81.1 kg (178.8 lbs).
This weeks result: +0.4 kg (+0.8 lbs)
Total loss: – 8.1 kg (17.8 lbs)
Fat percentage: 42.8 (last week 43.0)
Muscles percentage: 29.7 (last week 29.7)
BMI: 27.1 (last week 27.0)
Gained this week, had two dinners and less exercise so that explains it all.
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
Write down everything I eat, starting November 16th for 6 months.
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.
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
Run a 5K < 35 minutes
Run a 5K < 32 minutes
Run a 5K in about 30 minutes
Run a 10K < 1.15
Run a 10K < 1.10
Run a 10K < 1.05
Run a 10K in about 1.00
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
10/02/2009: 30 day Shred -> 8 days completed.
10/12/2009: Matt Roberts 90 days weight loss plan -> 9 out of 36 workouts completed.
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
75 kg/165 lbs
70 kg/154 lbs = goal
04/18/2010: Nike Ladies Run, Hilversum, 10K
05/15/2010: Marikenloop, Nijmegen, 10K
Start training for 15K (but only if I run a 10K in about 1.00)
Run a 15K run
Start training for ½ marathon (but only if I run a 10K in about 1.30)
Run a ½ marathon
27% = goal
> 43 = goal