Weight Challenge week 49

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

Current weight: 80.5 kg (177.5 lbs).

This weeks result: -0.8 kg (-1.8 lbs)
Total loss: – 8.7 kg (19.1 lbs)

Fat percentage: 42.3 (last week 42.4)
Muscles percentage: 29.8 (last week 29.8)
BMI: 26.9 (last week 27.2)

Back on track! And only 0.6 kg/1.3 lbs to go before I reach my first goal: below 80 kg/176.4 lbs. It has been 10 years that I ever weighted below this. Goal is to reach it in December despite of the holidays.

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.
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

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 -> time 35:12
12/31/2009: Sylvestercross, Soest, 6K

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

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


One response to “Weight Challenge week 49

  1. Great job on the weight loss~

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