Fit@40 #37 - On the Double
Today's thought
Today I did a double-session. In the morning I burned 300 calories on the treadmill and cycle machine. In the afternoon I did a boxing session with @colossus39. We talked a bit about weight/ fat loss. My goal is primarily to lean out and as such I can often get overly obsessed with the stats and figures. I like relying on objective measures as in the past I’ve found it is all to easy to allow your mind to play tricks on you. The scales may say your stalling or putting on weight yet in the mirror you see someone who is losing weight. When I get stuck in this loop I find I slack off a little, allow one cheat meal too many then balloon in weight. So I like to rely strictly on the scales and measurements. If they’re not going down over a period of weeks, action needs to be taken.
However there is a balance to be struck and Colossus reminded me of that. Due to my genetics it is likely that I’m building a disproportionate about of dense muscle even whilst I’m cutting. Because muscle is heavier than fat the scales may not tell the true picture of what is going on. The trick is to keep doing the right things to remain in a caloric deficit. It’s good to track progress however not be too wedded to the outcome as long as I’m going the right direction in the longer term.
Today's stats
Month | Day | Morning Weight | Calories In | Workout | Protein (g) | Carbs (g) | Fats (g) | |
---|---|---|---|---|---|---|---|---|
Fri | May | 18 | 219.1 | 2477 | +300cal Cardio, Kickboxing | 145 | 218 | 66 |
Today's workout
Walk
- 15min
Treadmill
150cal in 14min 14secs
- 2min x8mph, 30secs x4mph
- 2min x8mph, 30secs x4mph
- 2min x8mph, 3mins x4mph
- 5min x 5mph
Cycle machine
- 150cal in 15 mins (level 8)
Chinups/ Pressups (superset)
- x5/ x30
- x5/ x12
- x4/ x12
Walk
- 15min
Last month stats
Month | Day | Morning Weight | Calories In | Workout | Protein (g) | Carbs (g) | Fats (g) | |
---|---|---|---|---|---|---|---|---|
Thu | April | 19 | 224 | 1780 | Legs | 146 | 169 | 44 |
Fri | April | 20 | 224.7 | 1976 | Shoulders/ Biceps | 132 | 157 | 88 |
Sat | April | 21 | 223.6 | 2482 | Cardio + Stretching | 163 | 186 | 122 |
Sun | April | 22 | 224.5 | 2416 | Legs & Cardio | 88 | 264 | 111 |
Mon | April | 23 | 225.3 | 2002 | Kickboxing | 128 | 182 | 76 |
Tue | April | 24 | 224.3 | 1879 | Skipping | 114 | 161 | 84 |
Wed | April | 25 | 224.2 | 1833 | Cardio | 135 | 190 | 43 |
Thu | April | 26 | 223.2 | 1850 | Chest | 154 | 188 | 55 |
Fri | April | 27 | 222.7 | 2080 | Skipping | 153 | 154 | 84 |
Sat | April | 28 | 223.4 | 1826 | Cardio+Bag work | 122 | 124 | 66 |
Sun | April | 29 | 223.4 | 3591 | Cardio + Legs | 112 | 353 | 185 |
Mon | April | 30 | 223.1 | 2676 | Kickboxing | 165 | 207 | 126 |
Tue | May | 1 | 222.4 | 2098 | Back | 154 | 160 | 90 |
Wed | May | 2 | 223 | 1998 | Rest day | 154 | 248 | 45 |
Thu | May | 3 | 221.6 | 2221 | Chest +300cal Cardio | 147 | 176 | 96 |
Fri | May | 4 | 221.5 | 2206 | Legs +300cal Cardio | 130 | 189 | 192 |
Sat | May | 5 | 220.2 | 2216 | Abs +300cal Cardio | 131 | 188 | 98 |
Sun | May | 6 | 221.4 | 3160 | +300cal Cardio | 155 | 256 | 103 |
Mon | May | 7 | 223.2 | 3501 | Rest day | 111 | 323 | 165 |
Tue | May | 8 | 223.4 | 2178 | Push/ Pull +300cal Cardio | 153 | 200 | 88 |
Wed | May | 9 | 222.5 | 2087 | +300cal Cardio | 158 | 162 | 88 |
Thu | May | 10 | 222.3 | 1953 | Push/ Pull +300cal Cardio | 159 | 259 | 37 |
Fri | May | 11 | 221.2 | 1879 | +1000cal Cardio | 127 | 180 | 72 |
Sat | May | 12 | 221.7 | 1288 | Hill Sprints | 104 | 128 | 37 |
Sun | May | 13 | 220.6 | 3094 | +300cal Cardio | 131 | 320 | 141 |
Mon | May | 14 | 222 | 2260 | Insanity Day 1 | 145 | 188 | 104 |
Tue | May | 15 | 222.4 | 2102 | Chest | 195 | 204 | 62 |
Wed | May | 16 | 220.2 | 2143 | Rest day | 153 | 211 | 75 |
Thu | May | 17 | 217.7 | 1781 | Back | 141 | 231 | 43 |
Fri | May | 18 | 219.1 | 2477 | +300cal Cardio, Kickboxing | 145 | 218 | 66 |
Previous 30 Entries
Fit@40 diary - Entry #36: “Back Polar”
Fit@40 diary - Entry #35: “Fast Gains”
Fit@40 diary - Entry #34: “Chest Pains”
Fit@40 diary - Entry #33: “Testing Insanity”
Fit@40 diary - Entry #32: “It’s cheat day again!”
Fit@40 diary - Entry #31: “Keeping it light”
Fit@40 diary - Entry #30: “1000 calorie challenge”
Fit@40 diary - Entry #29: “Run Fat Boy Run!”
Fit@40 diary - Entry #28: "Mental plateau”
Fit@40 diary - Entry #27: How far would you go?
Fit@40 diary - Entry #26: Reset!
Fit@40 diary - Entry #25: Hot Stepper
Fit@40 diary - Entry #24: Chink of Light Years ahead
Fit@40 diary - Entry #23: Leg Day/ 300 challenge
Fit@40 diary - Entry #22: Back On My Grind!
Fit@40 diary - Entry #21: One off special
Fit@40 dairy - No #20: "One foot in front"
Fit@40 dairy - No #19: "Getting scientific"
Fit@40 dairy - No #18: "Another Day in Paradise"
Fit@40 dairy - No #17: "Keep on moving"
Fit@40 dairy - No #16: "Tuesday Takeaway"
Fit@40 dairy - No #15: "Leg Month"
Fit@40 dairy - No #14: "Duvet Day"
Fit@40 dairy - No #13: "Fighting The Urge!"
Fit@40 dairy - No #12: "After pleasure, pain!"
Fit@40 dairy - No #11: "Fitness takes backseat"
Fit@40 dairy - No #10: "Feet made for walking"
Fit@40 dairy - No #9: "No skipping"
Fit@40 dairy - No #8: "Have cake, don't eat"
Fit@40 dairy - No #7: "No cheating"
Fit@40 dairy - No #6: "While the trainers away"
Fit@40 dairy - No #5: "Many imagine, few execute"
awesome workout, fair play. I was only looking at another account on steemit the other day that focused on fitness for the over 40s. You are creating a really good log here. Great stuff.
I am running an experiment here on steemit with the aim of improving retention and the steemit experience and after looking at your account I think it is something you might enjoy. come on over and join in on the discussion
https://steemit.com/steemit/@paulag/let-s-grow-steemit-together-direct-engagement-experiment-week-1
Thanks @paulag - this is actually my second account that I use to log my fitness diary. Not sure I'm the kind of 'new user you're aiming for as I've been on the platform for over 2 years!
Retention is certainly an issue. I think having Communities will help create a better way for users to engage directly with the content they're interested in. Ironically, at the moment I find the best way to connect with new users is through events and meet-ups in real life. Hopefully Communities will help find me quality content producers in different niches on the site.
haha I find this rather funny, well if there is one way to find second accounts this is it lol. Cant believe I didn't know already.
I cant wait for the communities feature on steemit, it will be a game changer and hopefully move the engagement from discord to steemit.
I have already found some awesome niches doing this experiment, but its not an easy task. Communities will for sure ease this.
Meetups are also cool, there is a steemit one in Dublin the last weekend of every month. I'm hoping to make it next week. i also run a more local and general blockchain one the third Friday of every month, so yep I do agree, its a great way to connect with new users.
anyway thank you for letting me know the account ownership, still find that part funny that I didnt know. Good to see your 2nd account made my list of accounts worth trying to engage with :-)
Thanks! Love the stuff you do by the way, I've even come across some of your videos in YouTube. 👍