As I’ve mentioned in a previous post, my goal is to release a pound of fat per week until the 15 pound goal is reached. As of January 1st I decided to track the calories I’ve worked off each day so I can track my progress better.
Since I didn’t quite reach my goal of releasing a pound a week over the past six weeks I’ve increased the number of calories I’m burning off each week from 2,100 to 3,000; that’s about 425 calories per workout.
To track my progress I created an excel spreadsheet to log my workouts showing the distance, calories, and amount of time worked out for each day.
Bike 15.1 miles; 316 calories; 47 minutes
Elliptical – 2.2 miles; 156 calories; 2.2 miles
Total calories 472
After week one I burned 1,985 calories from the stationary bike and 729 calories from the elliptical machine, for a grand total of 2,714 calories.
As a part of my warmup/cooldown I walk laps before and after the machines usually totally around a mile per day. This week I logged 6.5 miles. I also do a 10 minute abdominal workout 5 days a week and yoga 2-3 times per week. I don’t include the calories burned for these activities – it’s sort of the icing on the cake.
I’ve still maintained taking out 300 calories per day, 2,100 calories per week, of my dietary intake. So between the calories burned and reduced caloric intake I’ve dropped 1.2 pounds this week. Whooo hooo! I finally reached my goal of a pound per week – at least for this week.
It would be awesome if the weight management really followed our plan. Some days/weeks are going to be good and right on track while others will not. The key is to do something that will help you work through the rough spots and keep you motivated.
Setting up a log of my workouts was just what I needed to track and see my progress.
What are you doing to stay on track with your goals this year?
I have a confession to make. I cheated on my New Year’s Resolution! What? Already? You’re only two days into the New Year! But it’s not what you think. I haven’t given up my goal, just began it before the New Year.
In November I went shopping for a new pair of pants. The ones in my closet felt a bit tight. I knew I had gained a few pounds. While trying on clothes I had to go up two sizes from what I have bought in the past. What?! You’ve got to be kidding me! This is ridiculous! When did this happen? They must be making clothes smaller these days, or so I justified.
It’s just absurd that this could happen to me! I was an athletic instructor for 13 years. At the peak of my career my body fat was 10.2% which is extremely low, even for men. I was a lean exercise machine. I know how to maintain my body weight.
Although we have an elliptical machine and weights at home which I was using three to four times a week, it obviously wasn’t working for me. In November there was a little internal dialogue, okay a thrashing to make a change. And change I did. I joined the local recreational center to shake up my work-out a bit, with the added benefit of changing my body.
My New Year’s goal to turn my six rolls into a six pack by releasing 15 pounds of body fat through exercise and eating better began in November. So I got a jump start on many of you who are just beginning your new weight management goals. But whether you begin today, a week from now, or a month from now, whatever you consciously and consistently work towards will be successful.
So in November I began a new workout routine. My goal is to release 1 pound a week. Doesn’t seem like much, right? But actually a pound of fat is 3500 calories. To achieve this I had to adjust my calories by 700 per day – either burning off more or taking in less.
I chose a combination of reducing the calories I ate and burning more off per day. To begin with I reduced my caloric intake by 250-300 per day and worked out 5 times per week at 250-300 calories per workout, for a change of 275×7= 1925 for food and 5×275 = 1375 for my workout, totalling 3300, just under the 3500 calories per week.
As my body was getting used to this new routine I gained 3 pounds. Yes, I know muscle weighs more that fat. But really, shouldn’t I be gaining muscle and losing fat at the same time?
For my mental sanity I decided to stay away from the scale for a while as my body was adjusting to the new routine. Five weeks into the new routine I began to notice my pants fit a bit better. So I stepped on the scale and it registered 6 pounds lighter than when I began.
Whoooo hooo! What a relief! For the last four years I have only seen the scale move in one direction. Now it was finally moving in the right direction! It really was working! Even during the holidays I was getting the results I wanted.
This week, begins my 8th week. During the Christmas break I gained two pounds back so my net effect is 4 pounds released. Although I haven’t reached my 1 pound per week goal yet, I’m so grateful for the four pounds that have left in 2010.
I’ve modified my original goal and have plans to shift my work-outs to permanently move the last 11 pounds out.
Every goal we set requires that we takes small steps to achieve it. For some reason, body fat seems to go on much easier than it takes to get it off. My original goals have changed since I began 8 weeks ago. Each couple of weeks I’ll adjust and shift work outs so my body is “surprised” by what it’s going through.
So whatever your weight management goals are for the year be patient with yourself. You can achieve it, but it takes time. It takes about three weeks for your body to adjust to the change. And in the 13 years I was an athletic instructor, week three is where most New Year’s resolutions were given up. People were frustrated because in that time frame they weren’t seeing results.
Making changes is about the transformation and journey instead of the destination.
2011 is the year of manifesting. How can I help you reach your goals this year? Join us for our monthly New Moon Manifesting conference call on Tuesday January 4, 2011 at 6pm PST (9pm EST). Click here to register.
Tags: change, emotional healing, energy healing, goals, healthy choices, healthy tip, inner alchemy, inner health, jana matthews, manifesting. meditation, new moon manifesting, self-help, spiritual growth, Transformation, weight loss, weight management, working out