Weight Challenge week 53

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).
Current weight: 80.5 kg (177.4 lbs).

This weeks result: 0.0 kg (0.0 lbs)
Total loss: – 8.7 kg (19.1 lbs)

Fat percentage: 41.9 (last week 42.1)
Muscles percentage: 30.0 (last week 29.6)
BMI: 26.9 (last week 26.9)

My last weight in of 2009 and I’m happy with the result. I maintained the same weight as my weight in on December 24th. Even though I ate too much over Christmas by getting back to normal right after Christmas and work-out I maintained my weight.

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 and stay within daily points as many days as possible.
Workout 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 -> 12/10/2009
79 kg/174.1 lbs
78 kg/171.9 lbs
77 kg/169.7 lbs
76 kg/167.5 lbs

Long-term goals

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

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

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


One response to “Weight Challenge week 53

  1. you are doing great!

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