FitnessChallenge: Progress after the First Week
One week ago i started a personal program to improve my fitness condition. My target is that after 30 days, I will go bellow 70 kg and to use this not just to loose some weight, but also to improve my lifestyle.
You might wonder how was my first week, and what are my results, therefore I decided to write down my status:
- First of all, I started to document myself about how things can be done better, and the main lines are simple: be more active, be careful about the intake of calories and carbohydrates, have a good discipline of the drinking water. Nothing new, yet I recognize how badly I was doing all these in the past.
- Be more active: last week I started to walk more, skip the elevator and use the stairs. As a result, last week I achieved 56105 steeps, meaning an average of 8000 steps
- Disciplined died: last week I started to reduce dramatically the amount of carbohydrates from my diet. This was not easy, as I'm coming from a culture where fresh bread, potatoes, sugar and pasta are strong pillars of the food chain.
- Drinking water: not much progress on this topic
- No real progress on my targets after one week: 74.8 kg, 21.9% body fat, 24.4 BMI.
Image from bioninja.com.au
You are just at the beginning of this journey so right now it is all about sticking to it and focusing on the long term goals.
You will succeed as long as you hold yourself accountable. Keep a steady pace going, you can do this.
Thanks for sharing, and good luck.
Thank you!
Congratulations on challenging yourself to this challenge doing and starting this is half the battle, and don't be too concerned if nothing is happening after your first week. Despite the scale not moving other compositional changes might be happening ( measure your hips waist etc) inches could be coming off without a gram on the scales moving.
Your target body weight is only 4 kg less than you actually are. you should be looking to do some body composition changes, and given that your BMI is 24.4 you are considered to be in the normal weight category.
The amount of macros you should be having is determined by your height, or if you know your actual lean body mass (this is calculated preferably by DEXA scan, and not by galvanic resistance, or scales as these are not accurate at all) you can use Macros based on your LBM.
if you manage to cut out the carbohydrates from your diet you should be fine, and that will be sufficient to lose the weight fairly quickly but do not neglect to maintain adequate protein to maintain your lean body mass. It is often misconceived and neglected to maintain this. This as mentioned before is based on your height or LBM.
Also another thing to remember if you are cutting out carbs is to make sure you are getting in adequate levels of salts, potassium, magnesium and Sodium, other wise you may end up with a sore head due to electrolyte imbalances. The initial weight loss is always water and with this is flushed out electrolytes so bare that in mind. Make sure you track everything that your eating you will be surprised just how much you eat without even recognising it.
As far as exercises are concerned you are actually better doing body weight resistance, which will help you to sculpt your body and this will help you build muscle, along with burning up the excess carbs stored in your adopise tissue.
good luck and continued success, if you want more info I'd be only too happy to help you out.
Thank you! Lot of good advice! :)
Yes, I use an online calculator to compute my BMI based on height and weight. From the many features of the scale I'm only using the measurements of my body fat index (indeed, galvanic skin resistance).
you're welcome
Tbh BMI isn't really that accurate for example the Short body builder would be considered obese by BMI calculation. Much better indicator for this would be waist to height ratio. You can have a look at this.
As far as your LBM is concerned I would disregard what your Galvanic skin resistance measurements are saying as they tend not to be very accurate at all.