Today the scale stopped at 126.8 kg. This means I have lost 20.1 kg since January first :) and is a great milestone to reach :). This gives and average weight loss of just above 0.6 kg a week which I think is a sensible weekly weight loss considering that I want to be able to keep the new weight when I am down to where I want to be.
The success factors so far is a change in my diet. I am eating low carb food but I do not take it to the extreme. Basically I have cut out bread, pasta, rice, potatoes, cakes, and sweets and I am eating much more salads and vegetables.
In addition I have been exercising much more then usual. I am averaging to 6 hours a week and it is difficult to put in more then that being a working father of two small beauties:) Since I am aiming for finishing Bergen - Voss with a much better time next June most of my exercise now is on the bike and I am as usual following the Jillian Michaels 30 Day Shred routine (now at level 2). However when October hits I need to find something other then bike riding for the winter months.
Anyway, tonight I am celebrating with my wife's home mead chocolate (low-carb) and nuts treat with a hint of chilli :)
Friday, August 12, 2011
Thursday, August 11, 2011
Two rides today
Today I had two short rides of 45 minutes, one in the morning and one in the evening. This was a great way to start the day and I will use the new short ride on days where I take a morning ride. The route contains on big hill and I will but up a profile of the this route together with the other routes I am using next week.
I am getting a new HTC phone next week and I can install an app that will use the built in GPS to log my bike rides and then I can get the elevation data out to plot the profile :). I am looking forward to log my rides better using the app on the new phone.
I am getting a new HTC phone next week and I can install an app that will use the built in GPS to log my bike rides and then I can get the elevation data out to plot the profile :). I am looking forward to log my rides better using the app on the new phone.
Friday, August 5, 2011
Wet ride
Today I was quite busy but at some point I just had to get away for a short while so I went out on a short ride. However today we had terrible weather with wind and rain so it ended up being a though ride, but although I had a lot of head wind slowing me down especially in the easy parts of the route I still did it in 50:30 which is just 1:30 behind my personal best. I am certain on a nice weather day I can now set a new personal best :).
Thursday, August 4, 2011
Goals for August
Exercise:
My goal for August is again to get in 30 hours of exercise. This month I will focus on interval training in a steep hill close by to improve my performance when climbing hills on the bike. This is definitively where I have most to gain. The small hill I am using is quite steep and at full pace I could get from the bottom to the top in about 5 minutes. However at that speed I am not able to get all the way up yet before my legs gets to stiff. So I am currently doing 3 minutes intervals and will slowly increase the length of each interval until I can go at full pace to the top of the hill. The goal is to be able to do 4 intervals of 4-5 minutes to the top by the end of August. This might not be achievable but I will work hard to get there (and if the goal is to easy to get to I will not push myself hard enough)
We will also be doing the Jillian Michaels 30 day shred routine Level 2 this month :)
Weight loss:
As for July my goal is to loose another 5kg during August. This will put me down below 125kg. If I manage that it also means I will have lost more then 20kg since January 1st :)
For my measurements it is difficult to set a goal other then to achieve the same as I did during July.
Long therm weight loss:
Fora bit more long-therm goal we are going to the Canary Islands for two weeks starting November 4th. Which is now 3 months away. My goal is to by then be below 115kg which might be to ambitious, but again I want a goal to stretch against and to keep me pushing myself. I will set up a chart here on the blog where I will add my weight every Sunday morning to keep track of my progress.
My goal for August is again to get in 30 hours of exercise. This month I will focus on interval training in a steep hill close by to improve my performance when climbing hills on the bike. This is definitively where I have most to gain. The small hill I am using is quite steep and at full pace I could get from the bottom to the top in about 5 minutes. However at that speed I am not able to get all the way up yet before my legs gets to stiff. So I am currently doing 3 minutes intervals and will slowly increase the length of each interval until I can go at full pace to the top of the hill. The goal is to be able to do 4 intervals of 4-5 minutes to the top by the end of August. This might not be achievable but I will work hard to get there (and if the goal is to easy to get to I will not push myself hard enough)
We will also be doing the Jillian Michaels 30 day shred routine Level 2 this month :)
Weight loss:
As for July my goal is to loose another 5kg during August. This will put me down below 125kg. If I manage that it also means I will have lost more then 20kg since January 1st :)
For my measurements it is difficult to set a goal other then to achieve the same as I did during July.
Long therm weight loss:
Fora bit more long-therm goal we are going to the Canary Islands for two weeks starting November 4th. Which is now 3 months away. My goal is to by then be below 115kg which might be to ambitious, but again I want a goal to stretch against and to keep me pushing myself. I will set up a chart here on the blog where I will add my weight every Sunday morning to keep track of my progress.
Monday, August 1, 2011
30 Days gone - Status and measurements
So, 30 days have gone and time to look at what I achieved during July.
I managed to do 23 hours of exercise out of my goal of 30. I am slightly disappointing in that even though it included 5 days where the whole family was away on vacation. However my weight went down with 5.9 kg and I am now officially below 130 kg for the first time in, well I do not remember the last time the scale showed less then 130 kg. This is a BIG boost for me and I am very happy with the weight loss during July.
I also did my measurements on July first and I have just redone them. As the table at the bottom of the post shows I lost a total of 10 cm during July. Initially I was a bit disappointing in that but thinking about it I do not really have a realistic impression as to how much I can expect to change in a month, so based on my weight loss I have decided to be happy with the measurements changes :)
Yesterday, Sunday, I went through my closet and got rid of all clothes that no longer fit. That was an extremely positive exercise and again gave me quite a boost to keep the good work going. However, it left me with a much smaller wardrobe, in more then on way :). I can now finally wear some clothes that have not fitted me before but that I have bought for this moment :).
I could also go out on my bike on Sunday and use a proper bike jersey that my wife bought me. Up until now there was no way I could squeeze myself into the biggest sizes I could buy at the local sport shops. But now I do fit nicely. I know, sounds silly but it truly was a great feeling taking the first bike ride finally dressed properly :)
I managed to do 23 hours of exercise out of my goal of 30. I am slightly disappointing in that even though it included 5 days where the whole family was away on vacation. However my weight went down with 5.9 kg and I am now officially below 130 kg for the first time in, well I do not remember the last time the scale showed less then 130 kg. This is a BIG boost for me and I am very happy with the weight loss during July.
I also did my measurements on July first and I have just redone them. As the table at the bottom of the post shows I lost a total of 10 cm during July. Initially I was a bit disappointing in that but thinking about it I do not really have a realistic impression as to how much I can expect to change in a month, so based on my weight loss I have decided to be happy with the measurements changes :)
Yesterday, Sunday, I went through my closet and got rid of all clothes that no longer fit. That was an extremely positive exercise and again gave me quite a boost to keep the good work going. However, it left me with a much smaller wardrobe, in more then on way :). I can now finally wear some clothes that have not fitted me before but that I have bought for this moment :).
I could also go out on my bike on Sunday and use a proper bike jersey that my wife bought me. Up until now there was no way I could squeeze myself into the biggest sizes I could buy at the local sport shops. But now I do fit nicely. I know, sounds silly but it truly was a great feeling taking the first bike ride finally dressed properly :)
| Weight | |||
| July 1st | August 1st | Difference | |
| Weight: | 135.8 kg | 129.9 kg | -5.9 kg |
| Measurements | |||
| July 1st | August 1st | Difference | |
| Neck: | 43 cm | 42 cm | -1 cm |
| Overarm: | 45 cm | 44 cm | -1 cm |
| Breast: | 123 cm | 121 cm | -2 cm |
| Stomach: | 131 cm | 129 cm | -2 cm |
| Waist: | 129 cm | 128 cm | -1 cm |
| Thigh: | 83 cm | 80 cm | -3 cm |
| Calf: | 47 cm | 47 cm | 0 cm |
| Total: | 601 cm | 591 cm | -10 cm |
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