Monday, January 20, 2014
Start date – Jan 15, 2014, staring weight – 80.6kg (178lbs), BF% 38%
1. Ultimate long-term goal – 5 year (15 Jan 2019)
I am healthy, active and energetic. My cholesterol, blood pressure, and blood sugar are normal. I am medication-free.
I am fit, and toned with visible definition in my shoulders, arm, abs, glutes and legs. People think I’m a fitness model and I look more than 10 years younger than my age.
I weigh 60kg (132lbs), body fat 18% and my waist is 27 inches.
My lifestyle is healthy and active. I am active daily, and I keep my calories within my maintenance range by eating a balanced diet. I am able to maintain my weight within 3-5 pounds of my goal weight. I am a weight loss success story.
2. One year goal (15 April 2015)
I weigh 67.1kg (148lbs), my body fat% is 25% and my waist is 30 inches.
3. 3 month goal (9 April 2014)
I weigh 71.7kg/158lbs and my BF% is 35% my waist is 33 inches (20lb weight loss, 3% BF% loss, 2 inch waist loss)
4. Weekly goals
Continue to eat healthy protein, good carbs and good fat, while avoiding processed carbs.
Healthy snacking - plan to have healthy snacks available so that I don't eat the kids' school snacks :-)
New food/recipes – learn one new recipe a week or use one new food item per week.
Minimum 10,000 steps a day
3x30 mins fat burning cardio workouts (C25k)
3x strength training workouts
Sleep - minimum 6 hours of sleep each night
Water - drink 3 litres a day
Weight (fat loss) - result of doing the above)
Lose 2 pound of fat