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2.5KG (5.5LBS) FAT off at Summer5% (W8 D2)

Sunday, September 04, 2011

So this is my weight loss history for the Summer 5% challenge:

7/16: 81.4kg (179.1 lbs, Fat: 16.7%, Muscle: 40.2%) (START)
7/23: 82.2 kg (180.8 lbs)
7/30: 81.7 kg (179.7 lbs, Fat 15.1%, Muscle 41.1%)
8/06: 81.7 kg (179.7 lbs)
8/13: 79.9 kg (175.8 lbs)
8/20: 80.3 kg (176.6 lbs)
8/27: 80.9 kg (178.0 lbs)
9/03: 79.9 kg (175.8 lbs, Fat 13.9%, Muscle 41.8%)
9/10: ______ (FINISH)

Which equals to a massive 13.5-11.1kg = 2.5 kg loss of fat!
(~29.7 - ~24.4= ~5.5 lbs)

I'm happy I bought this Omron BF-511 scale with Fat%, otherwise I would be wondering if anything happens, as my weight barely changes since May, fluctuates between 79.9 and 82.0 kg.

The Spring 5% challenge was my first, which was for me about getting to know people here on Sparkpeople. I joined SP in Jan 2011, but didn't know anybody on the site, I was just doing the trackers, reading the articles on my own. And then it was like a new World opening up with so many people around me, going to the same direction. Support, fun, motivation.
This Summer 5% challenge, from which we still have 1 week to go, was more about keeping me on the track. After some time, things can get less exciting, the novelty fades away, and it's more about just keep on doing it. Here this challenge was a great help. First, it's easier to when having this short term (8 week) goal help me get focused on this long journey of healthy life. Then it helped me to see others face similar issues like me, and this giving and getting of support keeps me on my healthy way.

Looking back, during Summer 5%, I improved mostly in my exercise habits. I increased my daily run from 3-5K to 10K, and lately, I also added swimming first 3x a week, then to 5x a week (until our open air pool is open). It was great help to discuss with others the daily challenges of exercise, especially when travelling and when on vacation. For food, I started to prepare my own salads from fresh ingredients in a fast way, otherwise, I just noticed that healthy choices and portion control is just happens without effort now.

So, all I can is recommend joining the Fall 5% challenge - I got a short term goal that is within reach, got to know new people, got and gave support, got a boost of motivation. And a lots of fun in the teams.

Here's another pic of our "Wellenbad" in Gleisdorf from yesterday evening's swim.

OMRON BF-511 scale with FAT% and Withings WiFi scale with FAT% and auto upload to Sparkpeople here. I think the Omron is more precise, as it measures FAT% trough the whole body, while the Withings measure only trough the lower body, but saves the time of typing in.


For the Fall 5% sign up here, note there is a cap for membership at 550 members, so first come first. www.sparkpeople.com/myspark/g

Daisies rock!

  Member Comments About This Blog Post:

ON2GOALS 9/6/2011 3:00PM

    Great job on the challenge, Oliver!
2.5 kg of fat gone is super impressive ~ emoticon

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DORIS32 9/6/2011 1:20PM

    Super excellent! You are doing amazing!

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BEATLETOT 9/6/2011 3:30AM

    Oliver, you're doing amazing! Keep up the good work!!! =)

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MARYCHERRY92 9/5/2011 9:44AM

    2,5 Kg is a lot! Congrats!

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CAPTHAMMER 9/4/2011 6:59PM

    You are our Rock Star!

I love hearing about all your health and fitness toys. It makes the whole process so much better if you can accurately see results. I'm still thrilled having a digital scale that shows tenths of a pound. Maybe someday I'll upgrade to something even fancier. Thanks for the recommendation. You haven't failed me yet with your suggestions.

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NTSOHLTHNT 9/4/2011 1:00PM

    Wow, you have done great! It's awesome to have been able to follow the positive changes you've made over the summer. Thank you also for sharing all of the great information. Way to go!

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    Congrats for your results and thank you for the summary of your Summer 5% challenge. It is very interesting and motivating.

You remind me that I only use my Tanita scale for weight as I didn't take the time to read the instructions for the other settings. That would be good to know my body composition, even if I know that it will be a shock to know my % of fat.

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SPBETTERWAY 9/4/2011 8:32AM

    You have been a great motivator. I have enjoyed your blogs. Hope you have an awesome week to finish off this challenge.

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ZELLAZM 9/4/2011 8:06AM

    WTG on your success! Great post with your progress listed- might do the same in my blog. I reached my Summer 5% goal yesterday and am also looking forward to the Fall Challenge starting up.

It's also nice to find another Sparker in Europe (and the same time zone)! I'm a US American living in Germany.

(Go Firecrackers! emoticon)

Comment edited on: 9/4/2011 8:07:40 AM

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Photo of "My" swimming pool

Wednesday, August 31, 2011

So now my daily exercise schedule is swimming from around 18:50 to 19:30, then take on my running gear right ahead and run 10K. It feels great, and I don't feel much tired when back at home. This is strange.

Last week the pool was full of people, like a silly swimming Marathon, just everybody goes into different direction. This week, either I am the only one to swim, or maybe there are 2-3 other people.

This pool will close on 15th Sep, and I wonder what shall I do afterwards, I don't know about any swimming pool nearby.

If you have any recommendation on what to do instead of swimming, let me know!

I was thinking to do a triathlon sometime, so swimming, biking, and running.

As for food, I managed to track everything today. For lunch, I only took a salad in the factory restaurant, because there was a lot of strawberry-chocolate on offer in the office, and I thought it's better to keep room for those calories. In the end, I was not tempted so much, I only took about 200 kcal of them.

  Member Comments About This Blog Post:

FVHORVATH 9/2/2011 9:53AM

    That pool looks inviting as we are in the middle of another heat wave! Would love to jump in that and do a few laps.

To bad the pool os closing maybe a gym close by could help over the winter months. We have high schools that open the doors for adults swimming on Saturday mornings once a month. So that might be a thought to see if any schools there will do that.

Great choice on the salad! I would not want to miss a taste of the goodies either.

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CYCLINGSANDY 9/1/2011 3:43PM

    I just had to look when I saw you title since I had just finished swimming. I am blessed to have a pool at home and indoors. Your pool looks so much better for laps though and mine is only five foot deep, so no diving allowed. :)

Comment edited on: 9/1/2011 4:01:11 PM

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MINDY502 9/1/2011 10:45AM

    That pool looks great. You are doing outstanding on your workouts. I have never been a strong swimmer and need to work on that it is a good workout. Hope you have a great week!

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    That is really a lovely pool in a nice surrounding. Here in Montreal, the interior pools have periods of time dedicated to adults so it is more quiet. You could switch to interior pools, but maybe you're not interested in an indoor activity as the weather is still nice.

You are really reasonable concerning you eating pattern, being able to make the right choice when tempted. emoticon

Comment edited on: 9/1/2011 7:48:12 AM

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PEGTIGER 9/1/2011 6:02AM

    We are in a heat wave here, the pool looks terrific!

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PETITFLOUR 9/1/2011 4:29AM

    ohh.. that looks nice. I could get up early just to use that pool.

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KMICHA 8/31/2011 9:51PM

    You are doing terrific! What a nice looking pool! I'm sure you will miss it when it closes!

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ARGYLE-RUNNER 8/31/2011 9:06PM

    very lovely pool - looks like a fun place

as to what to do in place of the swimming, do you have a bike? it is moving into a great time of year for that :) - also, are there any tall buildings near you (like your place of work or another office type building?) you could run stairs - we don't have tall buildings here, or I would do that myself - run the stairs up and take the elevator down to be easier on the knees :)

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LAURIE9404 8/31/2011 9:02PM

    Yup, fantastic getting your meals all planned. Good choices. I wouldn't want to miss out on chocolate strawberries! Might there be a gym with a pool nearby? If you're thinking triathalon, you're going to need to work on the biking.

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SPBETTERWAY 8/31/2011 8:18PM

    That's a beautiful pool. I know you'll get a plan. Time for me to rethink too. emoticon

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NDTEACHER1 8/31/2011 8:07PM

    Congratulations about avoiding the temptation and making the right choice!

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Balaton, swimming, party (Summer 5% W7 D3)

Monday, August 29, 2011

I had a wonderful weekend at the lake Balaton in Hungary. I spent it with some international friends, who live in Hungary.

On Friday, I was a lot interested to do a big swim in the lake, which I told right away when arrived. In the end, others got interested too, and we grow to a nice group, and made a late night swim (45 min). It was great, the stars above, and the silent water.

On Saturday, we had trainings, but in the afternoon we headed again to the lake. I swam about 45 min with the others, then we played some volleyball in the water (30 min). Then we got out, but it seemed I won't have any opportunity to run, so I went back to swim for another 20 min.

Then in the evening, we had a great party, so I made my step counter work from 22pm to 04am. :-)

Sunday morning we visited Tihany, a peninsula there, here's the view on the lake.

Sunday, I was wasted. I slept trough the whole train trip back to Austria.
Food wise, I always chose the healthy option (salad, fish, vegetables, cola light, water), and tracked into my paper booklet.

  Member Comments About This Blog Post:

ARGYLE-RUNNER 8/30/2011 4:25PM

    sounds like fun!

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LAURIE9404 8/29/2011 8:52PM

    All that swimming with friends is great for you! Gives your knees a rest too. Beautiful penninsula! Love the food choices too! You've made some amazing changes in your lifestyle. So happy for you!

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NTSOHLTHNT 8/29/2011 8:37PM

    Wow, sounds like you had a fantastic weekend! I'm glad you has a good time.

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Just a coin for the locker

Thursday, August 25, 2011

I was planning the whole day that after work I get out and head directly to the swimming pool. It was already 7pm, but I discovered the entry is free after 7, and I can swim until 8pm. This is great, as during the day I think the whole area is there, like swimming Marathon, but everybody swimming in a different direction. But, strangely, at 7pm, people disappear, and serious swimmers show up.

So, when arriving home, I put on my running gear, and a coin for the locker, and go. No towel, no extra stuff. Arriving to the pool, I just took off things except my Mizuno running pants, and headed to the water. I had a great swim, open air, summer night, sun set and stars coming up, with people swimming around me. I swam in breaststroke and backstroke 1.1 K.

Then, around 19.45, I got out, just took a quick shower, put on my running clothes, and headed for my 10K. I had a great run, with some new music.

At home, I put all my clothes directly to the washing machine for a quick wash, and got dinner.
I ate like a bear. Opened the firdge, hey, a smoked fish. So, I ate the smoke fish. I found some tomatos, green paprika, and green onion, which I ate with. Drank 3 glasses of water, and finished with two yogurts. (1048 kcal).

Then I took a shower, update my trackers, and am ready for sleep.

From last week - the mother also eating healthy! :-)
Visit at www.la-vallee-des-singes.fr .

  Member Comments About This Blog Post:

KKINNEA 8/26/2011 12:36PM

    Wow, convenient workout! Nice job!

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ARGYLE-RUNNER 8/25/2011 7:29PM


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CATREB 8/25/2011 7:10PM

    emoticon emoticon

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MKPRINCESS007 8/25/2011 7:03PM

    Sounds like it doesn't get any better than that.........wow, a swim and a 10 K run! That is totally awesome! Way to go!


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Chateau de Chenonceaux

Wednesday, August 24, 2011

35 minutes swimming in the local open air swimming pool.
It was a challenge, I think I was the only person until now not staying in the evenings at the "Wellenbad". It was like a swimming Marathon in all the pools, but people instead of swimming in one direction, they were like a bunch of crazy ants.

60 minutes running then, in the forest. The temperature is high, 35 C (95F), the humidity is high. I started at 20:30, but still it was hot. Anyway, I finished it, with a good speed, despite the uphills and downhills, my average speed was 6 min/km.

Otherwise, I feel so hungry all these days. Tonight, I just ate 1 kg (2.2 lbs) of nectarines.

The chateau de Chenonceax from last week's holiday. It was so nearby to us, I discovered it during one of my daily runs.

  Member Comments About This Blog Post:

SPBETTERWAY 8/28/2011 7:16PM

    Lovely! Glad you are still running hard.

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MARYCHERRY92 8/25/2011 2:03PM

    "Wow" is all I can say! I know that France is beautiful, but seeing all your pictures reminded me to go there again soon!

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ANNITAMOUSE 8/25/2011 11:58AM

    Did you take the picture? It is perfect. Just gorgeous.

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KKINNEA 8/25/2011 12:30AM

    Great run in spite of heat and humidity and swimming as well! No wonder you're hungry!

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RRP546 8/24/2011 6:11PM


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