Autumn 2017

Well it’s feeling a little more like winter than Autumn – we have had the first frosts already.

But my ‘cut’ went well, very well in fact. But I have had enough of that for now.

A few weeks ago I was 88.0 kg (194 lbs : 13 stone 12 lbs)

Yesterday I weighed in at 85.5 kg (188 lbs : 13 stone 6 lbs)

Happy with that…

I now just want to grind out a gradual progression focussing on the next kilo to lose, and stepping back up the activity. That cut was about 1kg per week for 3 weeks. Now I plan to aim for 0.5kg (1lb) per week whilst working on strength and cardio fitness.

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Gym Rest Timer

One of the things that has thrown a spanner in the works of my body-weight based fat loss program is weight training.

I have been doing lots of it. And added a good bit of strength, and therefore muscle, and therefore fat free weight.

So if I weigh the same, but can lift more weight, have I lost any fat? Yes as it turns out.

One key element to weight training is controlling rest breaks between sets.  If I am pushing hard I might need to take 2 or 3 minutes, but on a lighter day I can recover enough in 60 seconds.

I have been using this Gym Rest Timer app (for Android devices only), every session.

Prior to that I was just kind of guessing or using my (unwieldy) phone clock. I failed quite a few sets because I probably didn’t have enough rest. And a few times my weights session seemed to last hours – probably due to much too long rest breaks.

Anyway my new app is super simple to use, at the end of a set I decide how hard it was, easy: 60 or 90 secs rest, hard: 2 mins, killer: 3 mins, didnt finish: 5 mins. Click the button, chill and wait for the beep.

GRTvertsml

Check it out.

still here

just…

Still fatter than I would like, still heavier than I want.

But I am stronger and fitter (aerobically) than ever so that’s good. Still all covered with a (too thick) layer of lard…

I have been doing quite a bit of weight training – I really enjoy it, and find it easy to stick to the program. I have not managed to combine it with any significant reduction in calories though, so little fat loss. Good strength improvements though, and cardio gains.

Current weight 88kg, fat 28%.

But I can squat 90kg, bench 80 and press 70.

I am now trying a ‘cut’ for a couple of weeks, we’ll see how that goes. I can exercise for England but dieting is most def not my forte.

Pre xmas report

Is it really that long since I posted here??

Well 2015. That was some year…

I lost and gained the best part of 10kg. twice!

I am currently 88.0 kg (194 lbs , 13 stone 12 lbs) which ain’t so bad – except I was 83.0 kg (183 lbs , 13 stone 1 lbs) a few months ago.

I am hopeful for the next few months though as I had a lot of medical issues these last few months which really impacted my ability to exercise.

The stand up desk I wrote about last time worked out really well, really well. I would definitely recommend it. I have since changed jobs and there is no standing option at this place – I can already feel it in my back.

Summer was funny this year, it seemed really active with lots of biking swimming etc etc. But also a good bit of drinking and eating any old shite. Net result I gained several kilos whilst feeling like I was very active.

Winter is normally the same input-wise but with less activity so I either have to change that balance or prepare for a big weight gain. As I am already at the hard-to-bend stage I really have to eat less and move more. Although losing weight over Christmas is unheard of, the lingering effects of my recent surgery might help as I still can’t taste properly.

Good luck with your festive health plans. will keep you posted on my progress.

Summer fun

Well not just the summer.

2014 has been a pretty good year for fat loss.

I rolled into the year (literally!) at over 90 kg with my clothes all tight and struggling for breath when bending to do my shoe laces (fat gut invading lung space!).

After a fairly consistent effort with just a few slips I just weighed in at 84.0 kg (185 lbs , 13 stone 3 lbs) which is a weight loss of about 10kg (over a stone) in 9 months. not too shabby.

The best news is not the weight of course, its the fact my clothes fit better , I am more lively as my leg dont have to cart so much bulk around and I can bend over long enough to do my shoe laces up without running out of breath.

If I had kept up my fastest rate of weight loss, I would have disappeared by now, but overall I am pleased, and I am motivated to lose the other 10 kgs I don’t want anymore.

The secret? is there is no secret. I ate less, better, food, and I moved more.

How to eat less? only eat natural, straight from the plant, tree or animal stuff all day. If I had a treat it was last thing in the day.

Why? well have you ever tried opening a bag of crisps and only eating one? or opening a bar of choc and having one square? that stuff is designed and made specifically to make us want more. Eating that at the start of the day is a diet disaster its all I want for the rest of the day.

I have also started to do exercise 3 times a day to take advantage of the recovery period fat loss. Nothing major, brisk walk to work, brisk walk at dinner time and something in the evening.

Just this week I got a stand up desk at work. I did mornings standing to introduce it gently. My back was killing before, and it still kills but now its the nice kill of being worked, not the bad ache of lack of use.

I hope to go all day everyday next week. We’ll see…

I’ll keep you posted on progress.

If I hit 80kg in the next month I’m going to buy myself a new camera. I have already chosen the one. Will order it at 81kg, hope to hit 80 by the time it is delivered.

Holiday Lard

How is your holiday lard removal program going?

Mines not too bad actually.

I reckon I put on 2kg (4 lbs) and I have lost one kilo.

Today was not a good day though.

Sadly I am still looking at 90 from the wrong side, but at least it is in sight at the moment.

hmmm

I just weighed in at 90.4.

Sounds bad (and it is), but I was 91.4 the other day.

Not the loss I was planning a few weeks ago. And I am now indeed looking at 90 as a target, as predicted.

Turns out if you eat your own body weight in biscuits and chocolate every night whilst veging out in front of the telly, the weight doesn’t actually drop off! who knew?

I have stepped up my motivation, I know what I need to do, just looking for a way to encourage myself to do it.

And I need to keep focus…