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.
Yesterday was day #2: Calories burned
| Activity | Estimated Burn (calories) |
|---|---|
| Walk to/from Gym | 110 |
| Walk on incline @ 5.x km/h | 120 |
| Run 2.1km @6km/h | 185 |
| Stepper/Crossfit | 50 (that was hard!) |
| Bike Home | 230 (mostly flat or downhill)* |
| Machine Exercises | 25 (10 reps) |
| Weight (Day +1) | 84.3 kgs |
| Total | 720 |
So it looks like we’ll be doing this for on/off 90 days. Let’s see how it goes.
The only bad thing I see is that I’m vulnerable to late night snacking right now. Last night it was a Kitkat and couple of cookies. So let’s see 300 calories. I guess I didn’t eat enough at dinner. The night before was an ice cream (165 calories). If I’m going to indulge in such ‘treats’, I should build it in to a reward system. Like only on Friday. Or if I do x days consistently.
Since I’m planning to cut the amount of carbs in my diet, things like those and the sports water need to be reduced dramatically. Of course, I love chocolate. Who doesn’t? But right now, this behavior pattern is undermining my dietary goals. Once I’m 78kgs, I can eat it again! LOL!
So those were my new machines of torture! Nice!
A typical set includes: walk, run, stepper/crossfit, exercise. That’s an hour. Runs are variable. Machines, well I’m just trying them out! But I honestly have no idea yet which ones can help me!
Bing AI suggests:
- Treadmill: Perfect for improving running stamina and speed. Experiment with intervals—alternate between running at a high speed and walking or jogging for recovery.
- Rowing Machine: A full-body workout that targets your core, legs, and arms. It helps build the explosive power and endurance needed for better running performance.
- Elliptical Trainer: Great for cardio and targeting both your upper and lower body without heavy impact on your joints. It complements running by building endurance.
- Cable Machines: These are excellent for core exercises like cable rotations or chops, which mimic twisting movements and engage your obliques.
- Leg Press Machine: Strengthens your quads, hamstrings, and glutes—muscles essential for powerful strides.
- Abdominal Machines or Stability Balls: Use these to target your core with exercises like crunches or planks, as core strength helps stabilize your body while running.
I tried #1, #3, #4, #5 last night! I’m not sure what cable machines are. I think I did okay #1. The rest need a ton of work.