Fat Loss Challenge - Week 1 Weigh-in and Measurements

Posted in: October 12th to December 13th, 2009, Week 1, Weight Loss | Be the first to comment!

Had some great results this week! And I reached my body fat goal from my last challenge (where I missed by just a small percentage). One thing about goals and deadlines: I’m reading The Body Fat Solution by Tom Venuto (review coming once I finish the book). In it, he talks about setting your goals in pen and your deadline in pencil. In other words, your goal is fixed but the deadline can be a bit more flexible. Not that you shouldn’t be focused on the deadline, but sometimes we underestimate how long something will take.

Last week was stressful work-wise, but I made myself take long walks during the day to alleviate the stress. I didn’t specifically count calories in the tracker, but I stuck to foods where I know the calorie count. I did go with lower calories for two days and then a “refeed” on the third day. This method seems to be working well! But I did lose some lean body mass — hopefully, not too much of that was muscle.

Workouts were spot on (3 days weight training, plus cardio, plus 1 hike, and 5 X 1.4 mile walks).

Feeling great! Here are my measurements:

Starting Measurements
Date: Monday, October 12th, 2009
Weight: 138lbs
Thighs: 22 1/2″
Hips: 37 3/4″
Waist: 29 3/4″″
Body Fat %: 18.80% (6.66mm)*
Lean Body Mass: 112.1lbs (I want to see this go up or stay the same)
Fat Weight: 25.9lbs (I want to see this go down)

Week 1 Measurements (difference in parantheses)
Date: Monday, October 19th, 2009
Weight: 136.6lbs (-1.4lbs)
Thighs: 22 1/2″ (same)
Hips: 37 1/2″ (-1/4″)
Waist: 29 1/2″ (-1/4″)
Body Fat %: 18.27% (6mm)* (-.53%, -.6mm)
Lean Body Mass: 111.6lbs (-.4lbs)
Fat Weight: 25lbs (-.9lbs)

* I’m using the Accu-Measure calipers. You can use my body fat percentage calculator if you don’t have calipers.)

I lost almost 1lb of fat (whoohoo!), but dropped almost half a pound of lean body mass. I’m hoping that’s not all muscle. I’ll keep an eye on my lean body mass weight.

On a related note, if you didn’t see the announcement on Facebook, I’ve decided to go for my ACE (American Council on Exercise) Fitness Trainer Certification next year! After that, I’m going for the Lifestyle and Weight Management Consultant certification.

How are you doing?

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Eat better, move more, and believe in yourself!