Weight Challenge week 48

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

Current weight: 81.4 kg (179.4 lbs).

This weeks result: +0.3 kg (+0.6 lbs)
Total loss: – 7.8 kg (17.2 lbs)

 

Fat percentage: 42.4 (last week 42.8)
Muscles percentage: 29.8 (last week 29.7)
BMI: 27.2 (last week 27.1)

 

After a bad bad weekend with too much to eat this gain wasn’t a surprise at all. In fact on Monday it was even more so I’m back on track and think next week will be better.

 

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.
Write down everything I eat, starting November 16th for 6 months.
Follow the Weight Watchers Propoints plan as soon as it’s available online.
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

Weight:
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

Running goals:
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

 

Runs 2009:
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 -> 9 days completed.
10/12/2009: Matt Roberts 90 days weight loss plan -> 10 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

 

Long-term goals

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

 

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

 

Running training:
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

 

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

 

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

 

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One response to “Weight Challenge week 48

  1. You go girl…
    We going to do the ProPoint plan together.
    I had Tuna in Olive Oil tonight and see its a whole whopping 7 points, I should have chosen the the natural one as that is only 3 points….now am 2 points over my 29 allowed…dam, that means only one drink for me!!

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