I'm going to break the catch up posts into 3 or 4 sets, because 8 weeks is a long time, and a lot has happened. So here is the first set - WEIGHTLOSS CHALLENGE RESULTS
First off - I didn't 'win'. However I am not too concerned, because I did gain some good habits, and I definitely lost weight.
Overall weight loss was 5.2lbs
Based on the scales %BF I lost 12.9lbs of body fat, and increased my LBM (lean body mass) by 7.728lbs. So while the net loss was relatively low, the health benefit of that loss was excellent.
How I did it:
First I started with an overall plan. Focus on food first, then add in weights, and cardio, then slowly increase weights/cardio until the challenge was over. Next I made a spreadsheet that showed all the items that we were tracking in the challenge (%BF and Weight) along with the difference calculations so I could see the %lost. Around week 2 I added some columns to see my BF in pounds, and then the LBM (which is Weight-BF) so I could see that change as well. This was more for motivation purposes than anything else. It felt really good to see the BF reduce, but not knowing what my LBM was doing left me feeling like a puzzle piece was missing in my overall health picture.
Since the first 4 weeks were sidelined due to injury, I really focused on my food intake. I can really tell those weeks on my spreadsheet, because the LBM doesn't really budge, and one week my LBM went down (event though the % went up). However these 4 weeks of PT and food planning were great building blocks for the following weeks.
I made a workout plan based on my PT home exercises, and some good advice from my Physical Therapist. I had been doing tabata style workouts using the Fit8 app, but it was suggested that instead of lifting weight in a more conventional style where you do one lift type for x # of sets, do an interval style with lower weights, and no rest between sets.
What I came up with was -
|Set 1||Set 2||Set 3||Set 1||Set 2||Set 3||Set 1||Set 2||Set 3|
|Crush Grip Goblet Squat|
|Dumbell Curl and Press|
|Tripod Dumbbell Rows|
|Dumbbell One Arm Incline Press|
|Side Step Lunges|
|Single Leg Bridges|
|Balance 3 way hip|
I used low weight (like 20-30 lbs for squats, and 10-12 for curls, etc). My FitBit Blaze kept me up to date on what my effort was and I was able to increase my effort as needed to keep myself in cardio HR zone for the whole workout. It took about 30-45 minutes depending on how much I needed to switch weights between exercises. I started off with a quick walk from our apartment to the gym, and ended with a walk back to the apartment. Stretches and tree pose were done at home, not as part of the workout circuit.
I also walked at work on my lunch break when I could, and we took evening walks some Tuesdays and Thursdays.
MyFitnessPal, combined with my FitBit (they integrate, which is super convenient) helped me stay on top of my goals for calorie in/out, so I could be sure I was not sabotaging myself.
We are now onto the Maintenance Challenge, which is a 6 week check in to see who has been able to keep off the weight, or continued to lose. I've switched up my work out to be more about getting stronger, and less about fat burn, and I'm making time to do a tabata or yoga workout in the morning every day.
The Kid is walking a lot, and we have a camping vacation coming up, so we will continue to walk in the evenings, so that he can get used to it.
Once we get back from vacation, however, we will need to start getting ready for a 10k, with Tuesday/Thursday walks in our neighborhood, and Saturday walks at the local park.
Stay tuned for a catch up post of my work travel, yarn happenings, and maybe more!