Progress is something that will continue to drive focus and discipline. Nothing beats results. To be honest – everything is all about results. We do what we need to do to achieve what we want. Every week I do have a target, and every week I work hard for my target. This is the 3rd week and I am driving myself every single day to achieve. Today is the 4th of the week (or rather going into the 4th day) – and I am already at 44% of my target for the week. For the 1st 8 weeks or so – I am trying to drive 2.5kg a week of weight loss (shit a lot) because I presume there’s a lot of water weight that needs to be shed. The progress will be come slower.. and slower as I move on. And when this happen I will need to change my game in order to be able to achieve results. As it stand now, what ever I am doing is working, therefore I shall continue to push push push push. One thing that is an issue is of course poo poo! I have not been eating enough vegetables therefore I need to be careful. Having tummy issues really something that I need not have. Not when I am trying to be as active as I can. Need to inject a lot more fibre to my diet (seriously!)
Workout has been great yesterday. As expected – I was planning to take it easy on the weights today as a form of rest. Active rest to be exact. As the C5k workout is still very mild, I decided to do the day 3 to get my legs moving before proceeding with a long cardio. More to ensure that I get my blood pumping and burn the calories slowly. Hoping that my aches will runaway tomorrow and ready for a heavy lift on the legs. Yes it is going to be heavy-ish. Keeping in mind about my back sprain – not going to go overboard. Slowly but surely will get this thru.
Very easy – 3 mins run and 3 mins walk X 5 sets. Quite easy indeed and I can tell how not fit I am. This is pretty annoying to see how much of fitness that I have lost in the past couple of years. About 8 years ago I could run for hours without stopping clocking awesome mileage day in and day out. In fact, at one time I was doing 10km a day over lunch because I can. Sad to say – I didn’t know or rather I ignored the fact that exercise is 10% of the effort to maintain a healthy body. Yes it is good to prevent sickness like heart disease but to lose weight or build muscle, bulk of it is due to diet. It’s something that I know and I will work on it.
After that – I continue with 50 mins of walking. First 30 mins is slow walk about 4kmh over step climb from 5% to 15%. Increasing every 5 mins. It started to get tired after awhile! As I watching Air Crash Investigation on Nat Geo, I had to extend another 20 mins of brisk walk. Started with zero incline and then continue to 5% incline because I can! Can really feel that I am getting extremely tired and exhausted. Potentially low sugar as I have not been eating carbs. But good to know that this will consume fat (or muscle).
Can see how much sweat! It wasn’t as much as I usually have but slowly la. My goal at some point is to do 30 mins of run (continuous) as a form of warm up before I do my weights. If I have time ad energy, end it with another 30 mins. Doubt I’ll get thru to the second run but we can always try. But at least if I can do Mon + Tue weights, Wed run 10k, Thur + Fri back to weights. During weight days – I do 30 mins run as warm up, will definitely help me rack up my mileage. One of the day for the weekend will be long run (10km) followed by swim. Sunday rest! Let’s see how I can achieve this.
From a food perspective – its all good. Following is the food log:
- Breakfast – Whey protein
- Lunch – Salad (custom from Ben)
- Tea – Whey protein
- Dinner – Stir fry beef with eggs, tomato and onions. Added coconut water as I needed that sugar.
Custom salad from Ben is awesome. I probably going to have it again today as I would be in office for few things. Love the variety of things that I can add to build my salad. Way too cool.
Today is going to be another day of greatness. Push hard, push smart…