I have been doing well with my fitness over the past year however ive not relly lost much weight or built up much strength.....
Im going to up it a notch now for 60 days to see how much i can improve....
i'm happy with my steps each week.
Id like to improve my strength so will work now on weights.....
Now the weather is nice ill do my steps outside
I hear intermitent fasting really helps (basically not eating for longer in evening before bed (this will be tough)....and for an hour in the morning....
I generally sleep for 12 hours a night on weekends and 10 hours on weekdays...... so i feel i can afford to get up 2 hours earlier and go to the gym before work.....
I start work at 930am
Ill set my alarm tomo for 730am which gives me 2 hours...... 15 mins to get to gym.......45 mins exercise.... 15 mins shower.........15 mins walk back...... 15 mins breakfast get changed......15 mins walk to work.....
Then ill have been up 1 hour 30 before eating breakfast...... and will have not eaten for 13 hours fasting each night.....
I will focus in gym on weights a lot more than cardio.......
I will also play more table tennis with my folks.....
Also results depend on what i intake 80/20 (80 food 20 exercise) so this is very important......
ill stick to 1800 kcals a day my advised amount for losing weight...... with the extra exercise this will be enough for energy....
Ill also look to eat more fruit and veggies each day but in small meal portions...... regularly but in less bulk....
Porridge tomo....
eggs next day
porridge again....
eggs again....
Steak once a week on a saturday....
noodles (low cals)
whole meal bread.... (one slice per meal)
This month ive done 364,000 steps (plenty)
ill aim to do 13k a day (which i easily do at work) then the weights will be where i get my increase in health benefits and strength.
Lets see how i go....
Adam
Hello Adam123,
Thank you for sharing your fitness goals on Forum
It is evident you have put a lot of thought into both the nutrition and exercise parts of the plan. Feeling good and achieving your goals can become a positive cycle alongside remaining gambling-free. Having a manageable date to aim for is great news. You may inspire others to up their activity levels now the weather is getting better in the UK!
Best wishes on reaching your target and enjoying the journey there.
Louise
Forum Admin
You got this Adam, keep it up, persistence helps the resistance. I must get active myself too.
take it easy or hard
dave101
thanks to both of u for popping by with words of encouragement .....
quick update three days in.......
done 69000 steps first five days of week......
Not been to gym just done quite a few at work.....
Will look to do atleast 21k next two days to hit the magic 90k again...... very easy target.....
5% of challenge achieved....
Nine days later...... ive neglected my fitness diary for sure but ive been battling on...... last week i dne 80k steps.....this week ive done 82k steps......
Im now 87.40kgs
Think ill set my alarm for 8am tomo hit the gym do 10k steps watch mobland third episode and then have a nice breakfast and visit my mum.
watched mobland and done my 10k steps today.....horray
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