Quick Comparison Over Fat Loss I

Right, based on my previous weigh in post I thought that instead of just talking about a comparison I might as well do one. There isn't much change over the 4 weeks but there is some to note, more so on the side and back profiles.

Cheers, BustaGut!

Week 12 - Bye Bye FatLoss I

• Weight - 14st 5.5lbs (no change from last week)
• Body Fat % - 8.2% (apparently up 0.3% from last week)
• Waist - just under 34 inches (down a little from last week)

This week saw the end of the Fat Loss I sessions. I've been working hard in the gym this week but due to a number of circumstances I've only managed to cycle to and from the office twice this week. Now, this coming week there is the Easter weekend to contend with and so the gym will be closed partially therefore, I will just do two sessions within the new Fat Loss II sessions whilst I should manage to use the bike at least 4 times (Mon - Thurs). I still have a lot of work to do before the vacation in about 7 weeks but in terms of time left it should comfortably take me to the end of Fat Loss II. I'm not sure what condition I'll be in then but I do think I need to be a bit more focused in my approach.

I think the results this week are fair. However, if I'm honest I think I probably do weigh a little more than has been recorded for the past couple of weeks but believe the movement in the figures is a true reflection of the progress I'm making. There is some subjectivity around the fat loss results via the calipers but I can't support the readings with the handheld device because it has simply blown a fuse and is as dead as a dodo. Never mind because whilst useful I'd like my progress to be judged visually. I don't know what others think but I am finding it very hard to notice any improvements sometimes. In fact I do think that earlier pictures show me in better condition which can be very demotivating. I suppose pictures every week are too often to notice changes so I should go back and compare pictures during different phases to get a better representation.

Well that's all for now. I'll keep you updated best I can.

Cheers, BustaGut!

Week 11 - Just A Little Bit!

• Weight - 14st 5.5lbs (down 1lb from last week)
• Body Fat % - 7.9% (apparently up 0.3% from last week)
• Waist - just over 34 inches (no change from last week)

I also have the readings from the handheld body composition monitor. These are as follows;

• Body Fat% - 27.2% - (a decrease of 0.1% from last week)
• Body Water - 52.8% - (again slight rise of 0.1% in water content this week)
• Muscle - 68.7% - (no change in muscle from last week)
• BMI - 28.1 - (slight fall of 0.2 from last week)
• calories - 2, 805 - (a maintenance decrease of 9 cals)
  

This week has been another tiring one even though I have had a much shorter week in relation to cycling as I’ve been taking a few days off from work but I‘ve still found it tough. On Friday I moved into the final rep and rest ranges for the Fat Loss I sessions (10reps 45secs rest). Next week I have three remaining and then that’s goodbye to them and on to Fat Loss II workouts.

In terms of the results, there’s been only small changes and movement in some of the figures. It can be difficult putting so much effort and sticky to plan to only have small returns. I know I look and generally feel better but I sometimes wish that there was a more noticeable visual improvement within the photos but I suppose they will come eventually if I keep putting in the work. Well, let’s put it this way, there’s nothing more I can do except trust in what I’m doing and strive to be continually better each week.

Its just a quick update this time round but I'll let you know how things go over the the next week.

Cheers, BustaGut!

Week 10 - Pushing On (a few steps closer)

• Weight - 14st 6.5lbs (down 1lb from last week)
• Body Fat % - 7.6% (apparently down 1.3% from last week -suspect reading me thinks)
• Waist - just over 34 inches (no change from last week)

I also have the readings from the handheld body composition monitor. These are as follows;

• Body Fat% - 27.3% - (a decrease of 0.6% from last week)
• Body Water - 52.7% - (again slight rise of 0.2% in water content this week)
• Muscle - 68.7% - (slight rise of 0.3% in muscle from last week)
• BMI - 28.3 - (slight fall of 0.1 from last week)
• calories - 2, 814 - (a maintenance decrease of 3 cals)

This week has seen an upturn in the Fat Loss I sessions to a decreased rest period, rep range and a corresponding increase in weight lifted. This serves to keep the intensity of the exercises high and hopefully keeping me within the fat loss range. Whilst I'm talking about the exercises there are a couple in this group of exercises that I find very awkward. Now that might be because my balance isn't the best but the swiss ball lateral roll just seems to be a crazy exercise. However, I think I'm getting better because I do feel it within my side abs when trying to stabilise but I still believe that form isn't quite right. I look a little bit like I'm doing side bends whilst laying laterally with my shoulders supported by the swiss ball. I'll just have to keep working at it.

In terms of this weeks results I think that they are very pleasing. There is good positive movement. However, I guarantee that I am not 7.6% bf and believe that there is some major inaccuracies either in the way that I'm measuring, the readings I'm getting from the digi callipers, or both. The handheld device does appear to be more consistent at the moment and encouragingly supports the positive movement presented by the other readings. So, if I had to place a visual reading of BF% on my body at the moment I would say I look about 17 to 18%. I believe that to be a fair representation of where I am.

I've still been using the reserve bike in my commute to work and back this week as I still don't have the main bike back yet. I am hoping to pick it up at some point over the weekend. I've been taking a few days off this week and over the next couple of weeks as I have some vacation time to use up before the end of my current vacation year. This week I've ridden the bike only 3 times which equates to just over 42 miles. I have kept the gym sessions to 3 per week and intend to keep this up even though it is hard work as it seems to be keeping things moving in the right direction. Well that's about it for now. I have a lot of work to do but things are moving along nicely. I'll keep you updated.

Cheers, BustaGut!

Week 9 - Start of Fat Loss I

• Weight - 14st 7.5lbs (down 0.75lb from last week)
• Body Fat % - 8.9% (apparently up 0.7% from last week)
• Waist - just over 34 inches (no change from last week)

I also have readings from a handheld body composition monitor. These are as follows;

• Body Fat% - 27.9% - (a decrease of 0.4% from last week)
• Body Water - 52.5% - (again slight rise of 0.1% in water content this week)
• Muscle - 68.4% - (slight rise of 0.1% in muscle from last week)
• BMI - 28.4 - (slight fall of 0.2 from last week)
• calories - 2, 817 - (a maintenance decrease of 6 cals)
  

The training has been difficult this week what with a change of programme and the resulting effects on my muscles. My legs have been hit hard with the Romanian Split Squat and the Deadlift combos. Hopefully I'll adjust quickly and be able to recover much quicker than I seem to have done this week. My usual bike is still in the process of being fixed so I've been using my reserve bike, a cyclecross bike that has been made into more of a road bike. It's been fun and a completely different ride to my usual bike but it has also made me work hard on my legs out of the saddle and pumping them up the big hill home. I think the bike will be another week being fixed as we've been waiting for parts so I'll be using the reserve bike for another week at least so that should keep the intensity up.

I've had a couple of comments this week in regard to weight loss. A old work colleague who hasn't seen me in a while commented that I've lost some weight and a couple of guys at the gym said the same as well (and they see me pretty regularly as well). Not sure if this was due to the clothes that I was wearing but they definitely thought I'd lost some weight. That's encouraging so long as it's fat that I'm losing and not valuable muscle mass. I have been working hard so I hope they are seeing the results of that effort. I intend to continue working hard and building up on my cardiovascular fitness as well. I have found some of the exercises a bit awkward within the Fat Loss I sessions but I will stick at them because I trust the thinking and science behind them. The results above generally show positive movement on the whole which is the main but I'm under no illusions that I still have plenty of work to do in what is a relatively short space of time. I'll keep the sessions at three a week as far as possible in order to achieve the required number of workouts. There are roughly two month before the vacation so I'd better keep working hard. I'll let you know how it all goes.

Cheers, BustaGut!