17 Feb Fat to Fit Part 2: Weight loss in a week
Weight Loss stats at week 1 – Weight: 90kg / 200 pounds, Woo Hoo, I lost 1kg already!
If you missed part 1, here it is: Fat to Fit Part 1: The Journey Begins
My first week of training for weight loss and fitness has come and gone, I started on Monday, waking up at seven am and heading out to kick fats arse, and worked out Monday and Tuesday, had Wednesday off because my knees were hurting, and carried on Thursday, Friday and Saturday, with today off to allow for recovery. It never ceases to amaze me when I first return to training, how much my body has fallen into disrepair, how my lungs struggle to find breath even with a brief jog. This time was no different. I do however also know how quickly your fitness levels return, and how quickly weight loss begins, especially if you have not been very active for a while.
My training has been purely Cardio based, although this is not ideal for losing weight, my neck injury means no weights until things come right. Fortunately I have not made my neck any worse, in fact I can feel it starting to loosen up a bit. I hope this stretching and healing continues. I have always loved hitting the weights in a gym, and for me, going to the gym without doing weights is like going to the movies with a blindfold on. I have to fight against my urge to start “pumping iron” or I could easily throw my neck out and have to stop training again.
My routine has very little organization, I know a fair bit about training, so know instinctively what is effective on any given day. Basically though, my workout is a one hour plus mix of the treadmill, the stationary bike, the elliptical trainer, and the stair-master. The goal is to keep my heart rate around 135 BPM, which is optimal at my age for weight loss. Every now and then I punch it on the treadmill and get my heart rate up to 170 BPM. I think this will cause my body to adapt and increase how much activity I can accomplish the next time I train.
What about the diet?
I am not really dieting as such, I love food too much, especially Mexican food. Lucky for me though, my diet here doesn’t need much changing. In London a lot of the food is loaded with sugar, salt and fat, as such I put on around six kilos while there. Here in Mexico, the food tends to be fresher, and although the things I am eating are not ideal for weight loss, they are not bad. We have a lot of tacos, the tortilla itself is not great because of the high GI Carbs, but the chicken and salad we have with them is pretty good. For breakfast I am eating a high fibre low sugar cereal, with strawberry yoghurt as the only sweetener. For lunch I will have either more tacos, or wholegrain bread with peanut butter, which I am infatuated with at the moment.
I am only having one or two coffees a day instead of the dozen or so I was drinking in London, and I am drinking coke zero so no sugar there. We have a dessert of ice-cream or something after dinner, but otherwise staying away from sweets for most of the day (not every day though).
I don’t think being too strict with a diet is the right way to go, a good dose of exercise counter acts a few cheats here and there, and life is so much better with good food.
So a week down, often the first month is where people become discouraged and give up, funny enough this first month should be where you see some of your best weight loss. But because so many people don’t train right at this time, don’t train hard enough or long enough, they don’t see or feel the changes which are occurring. I guesstimate losing 3-5 kg by the end of the first month, maybe more. If it is less though, I will not give up, and expect to see the big loss in the second month.
The key to weight loss is to not give up, it is pretty simple. Exercise properly, eat decently, and you will lose weight.
For anyone in the same boat, trying to drop those kilos, here are a few tips to help you on your way:
Tip 1: Join a gym which is convenient to get to, it makes a big difference in keeping you going.
Tip 2: Learn how to train, if you train properly you will see the benefits, if not you probably wont, you might hurt yourself, and you will probably quit.
Tip 3: Drink lots of water, it will help keep your metabolism up, and flush some of that fat being broken down from your system. Plus, despite needing to pee a lot, you will generally feel better and more energetic for it.
Tip 4: Keep your heart rate up around 130-140 BPM, this is where your body is most likely to break down fat for its fuel source, and hence when you are most likely to lose weight.