Weekly Weigh-In 2006-06-25 June 25, 2006
- Current Weight: 92.16 kg (203.2 lbs)
- Change this week: -0.84 kg (-1.85 lbs)
- FFM: -0.30 kg (-0.66 lbs)
- Fat: -0.54 kg (-1.19 lbs)
- Total lost to date: 17.8 kg (39.3 lbs)
- Number of days exercised: 4
What an awesome week! As I mentioned in my last post, by simply changing a few of my daily habits and getting back into the weight-loss frame of mind, I was able to step up my weight loss rate dramatically. Where I had been losing 0.3 to 0.5 kg per week for many weeks, I have now stepped the rate up to over 0.8 kg per week. I’m hoping to push it over 1 kg per week with a little more work this week.
I’m a little concerned that a portion of my weight loss each week is from fat free mass. My body fat percentage isn’t dropping as much as I’d hope, and I don’t really know why. I don’t do any weight training, so I guess that’s one obvious reason, but I would have thought all the running I do would be building up my legs. It’s possible I’m not getting enough protein in my diet to maintain my muscle mass, so I’ve started drinking a protein shake after each big run I do. We’ll see how that helps. I’m also open to other suggestions!
Being fit seems to have really helped my ability to recover from illness. Every winter I get one or two bouts of the flu, which typically hang around for a week or two. The one I had last week only really hung around for a few days, and then I was quickly back to normal. Maybe it was just a weakling strain of the flu bug, but I really think my improved overall health had something to do with shaking it off quickly.
My surge in weight loss has seen me start to move up in the Biggest Loser Rankings (my username is ‘ttgf’) over at PhysicsDiet.com. I’m now pulling ahead slightly of a couple of other people I’d been stuck behind for a while, and am nipping at the heels of a couple more. I find it motivating to have a bit of friendly competition – it keeps me striving to do more, and gives me a sense of progress and feeling of achievement. Somehow I doubt I’m ever going to challenge Matt’s phenomenal weight loss of 43.7 kg (96.3 lbs) though! 
- Posted in : Weekly Reports
- Author : admin
Comments»
In my experience, runners aren’t very muscular. Just google for pictures of famous medium to long distance runners and you’ll see what I mean.
To maintain muscle mass when I lost weight I weightlifted about twice a week, and it worked great. I just did 30 minute full body sessions, nothing fancy. Besides maintaining muscle mass, resistance exercise like weightlifting is good for your bones and will even help with your running.
Good point about runners. Now that I think about it they’re always lean and wiry!
The reason I’ve not thought about weight training is because the only time I can exercise is at 5:30 am, and the local gym isn’t open that early. Maybe I should get some free weights and work out with them in the garage a couple mornings per week. Something to think about, anyway.
I’m also a big fan of body weight exercises. Maybe a routine of pushups, situps, pullups, squats, etc. could benefit you as well.