Day 7 of 30 Personal challenge
Thursday, August 25, 2016
First a look back at the recent past, the Summer Strong challenge that ended on August 18. My results were:
Starting Weight - 6/9 155 lbs
Week 1 - 6/16: 155.0 lbs Cardio: 465 Strength: 0 ITC: 6 Bonus: 0
Week 2 - 6/23: 154.0 lbs Cardio: 319 Strength: 0 ITC: 14 Bonus: 20
Week 3 - 6/30: 153.0 lbs Cardio: 346 Strength: 0 ITC: 14 Bonus: 20
Week 4 - 7/07: 153.0 lbs Cardio: 348 Strength: 0 ITC: 5 Bonus: 0
Week 5 - 7/14: 150.0 lbs Cardio: 197 Strength: 0 ITC: Bonus:
Week 6 - 7/21: 149.5 lbs Cardio: 361 Strength: 45 ITC: 14 Bonus: 20
Week 7 - 7/28: 149.0 lbs Cardio: 353 Strength: 0 ITC: 14 Bonus: 20
Week 8 - 8/04: 148.5 lbs Cardio: 444 Strength: 6 ITC: 14 Bonus: 20
Week 9 - 8/11: 147.0 lbs Cardio: 220 Strength: 0 ITC: 0 Bonus: 0
Week 10 -8/18: 146.0 lbs Cardio: 178 Strength: 0 ITC: 13 Bonus: 10
So, a 9 pound loss, which is fantastic for this Slow Burn Loser. Cardio minutes were also not bad, at an average of 323 minutes per week (46 minutes per day). But that amount of activity is pretty normal for me. I think what really made a difference was that I lowered my calories. I started out in June with 1825 calories per day on average, which is well over the 1660 calories that Spark calculated for my BMR allowance. However, through tracking and focus, I got that average down to 1467 cals/day, excluding those first 2 weeks of adjustment.
On the other hand, strength training was virtually non-existent (51 minutes total, or just 5 minutes a week!). I also was not as consistent as I could have been with the inter-team challenges (about 70% of the time).
Now for the present...During this first week of my Personal 30-Day Challenge, I am using the same reporting template. The inter-team challenge is replaced by my personal challenge, but is reprise of one of the summer challenges. Here are my results so far:
Starting Weight - Aug 18 (18/08) 146 lbs
Week 1 (+ 7) - 25/08: 146 lbs Cardio: 544 Strength: 6 Pers Challenge: 34/34
So, no change in weight. On the plus side, my fitness minutes are the highest they've ever been, averaging 78 minutes a day. I tracked all my pyramid reps (fitness challenge) and food (nutrition challenge) so I gave myself full marks for those personal challenges.
On the minus side, my calorie intake crept up to the brink of my range. I was still (barely) within all my targets for total calories, carbs, fat, protein, and in the right proportions...but not enough to lead to any weight loss. The deficit from diet alone was only 171 calories for the entire week. That's not enough to account for even one ounce of weight loss. The remaining deficit (2100 calories) was all from exercise. However, that deficit does not seem to have translated to any downward movement on the scale.
A few years ago, I experimented with diet versus exercise for over two months, for creating a calorie deficit. I found that when I focused on eating less, I lost weight. The extra burn calories didn't seem to matter much in the equation. I read somewhere that weight loss is 70% what you (don't) eat and 30% exercise. Not sure where those numbers came from, but in my case, it seems about right. Plus, when I exercise more intensely, I become ravenous.
So for the coming week, that is my goal: to get back to the slow burn through moderate exercise and weight loss through eating less.
Good luck, fellow Sparkers!