40 Days to a Fit Body
Wednesday, August 22, 2012
So there are 40 days (ok, 39, but I started this yesterday) until September 29th...when my boyfriend is flying to visit me, so I think that is enough motivation to make me want to lose a few extra pounds by then...at least get back down to my lowest weight this summer, which was 145. I know I had gained a little weight back in the past 3.5 weeks since I had last weighed myself, but I didn't know it was above 150! Booo!! I want to get back into the 140s for life. :)
So I know I can do this. I am back to tracking my calories, because without tracking them, I tend to eat whatever I want, and however much I want...because I don't think about the calorie amount attached to them...you know how it is! If you don't write the calories down, it's like they are zero calorie foods! haha
I also am excited to be able to access the rec center again! I went for a 37 minute elliptical cardio workout the other day and it felt great! My heart rate was continually around 155-164 the whole time, so that's about 78-82% MHR. Fantastic. I also walk to and from work, so that's about 20-30 minutes of walking 5x a week. So I feel confident I can up my "calories burned/week through exercise" to around 2500.
And I had the opportunity this morning to get my body composition tested on a $7000 machine that the university uses for all their athletes! Sweet!! It's supposed to be really accurate...however I was wearing jeans & a thin sweater while on the machine (bio electrical impedence, hands & legs), not the sports bra/spandex that all the other athletes wear while on the machine, so that might've skewed the results a bit. However I was most curious about my BMR and my lean body weight! These were my results from the test:
Weight: 152.8 lbs
Lean Body Mass: 115.5 lbs
Body Fat Mass: 37.3 lbs
Intracellular Water: 52.7 lbs
Extracellular Water: 31.7 lbs
Total Body Water: 84.4 lbs
Percentage of Body Fat: 24.4%
BMR: 1502 calories
I also have .09 lbs more muscle on my right leg than my left leg...and I have .09 lbs more muscle on my right arm than my left arm! I guess you can tell I'm right handed, and my right food was my dominant foot in track.
So, with this in mind...I know I should be eating at least 1500 calories a day to fuel my BMR...no problem there, I usually like to stay within 1550-1850 calories when I'm trying to lose weight (and I am successful at that range).
Also, if I have a lean body mass of 115.5 lbs, and I want a body fat percentage of 17%, that means I'd have to weigh 139.1 lbs...or 139. So my final goal of 140 lbs is just about right! I'll keep my goal at 140 for now (assuming all the weight I lose is body fat, not lean mass).
So today I've had 4 servings of fruits/veggies so far...only 2 cups of water (I'll drink more, I promise!)...I've walked for 20 minutes...and I had a green salad, grilled chicken, a little salmon, and some pita & hummus for lunch. 350 calories total, and lots of protein and fiber!
Hope everyone is doing well. Don't let 3.5 weeks of slipping up ruin the rest of your journey. You can always start over, and you don't have to wait until Monday or until 8am or until midnight...you can start now!