Weight Challenge week 4-2010

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).
Current weight: 79.1 kg (174.3 lbs).

This weeks result: -0.1 kg (-0.2 lbs)
Total loss: – 10.1 kg (22,2 lbs)

Fat percentage: 41.9 (last week 42.0)
Muscles percentage: 29.7 (last week 29.6)
BMI: 26.5 (last week 26.5)

Not a great result this week but that’s due to only two workouts since my last weigh inn and eating too much over the weekend.

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 and stay within daily points as many days as possible.
Workout 4-5 times a week.
Finish Beck’s Diet Solution and do all tasks.

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!

Measures
Waist 01-01: 88 cm / 34.6 inches
Hips 01-01: 108 cm / 42.5 inches
Chest 01-01: 105 cm / 41.3 inches
Upper arm 01-01: 34 cm / 13.4 inches

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 -> 12/10/2009
79 kg/174.1 lbs
78 kg/171.9 lbs
77 kg/169.7 lbs
76 kg/167.5 lbs

5 kg/11 lbs loss -> 07/16/2009
10 kg/22 lbs loss -> 01/21/2010
15 kg/33 lbs loss

Long-term goals

Weight:
75 kg/165 lbs
73 kg/161 lbs = first goal
70 kg/154 lbs = goal

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

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

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