But old goals: still trying to lose 5~6kgs, which bring me down to about 78~79kgs. The aim after that is to lose a little bit more but add more muscle gently on upper body and legs. I’m hoping that will be enough to power me to 21K in under 3 hours. Doable without killing myself? Well, I’ll let you know from the morgue!
So here is my weight loss plan: cut down calories a little, avoid after lunch carbs, try to burn 500 calories each and every day on exercise. I’m planning to increase to about 700 a day, once my new habit of going to the gym settles in. I honestly have no idea how that will go.
I figure I can burn 700 daily that’s 4900 in a week (or about .6kgs). Hah! If I can keep that up for even a week, I’ll be surprised. But running a calorie deficit is going to be essential, for sure. There really is no other way to lose weight. And if you ain’t running a calorie deficit, you’re really only tricking yourself because the scales don’t lie!
Yesterday was day #1: Calories burned
| Activity | Estimated Burn (calories) |
|---|---|
| Walk to/from Gym | 150 |
| Walk on incline @ 5.x km/h | 110 |
| Run 1km @6km/h | 50 (est. the watch flunked) |
| Stepper/Crossfit | 50 (that was hard!) |
| Bike Home | 230 (mostly flat or downhill) |
| Chest Exercises | 20 (10 reps back & front) |
| Total | 610 |
At 600 calories burned through exercise a day, I estimate it will take about 3 months to get there. Phew!
