Silmarilliane Posted April 22, 2018 Report Share Posted April 22, 2018 Hey folks! Good to be back I've built up some good habits over the past few years doing challenges on and (mainly) off, but have found the weight/size creeping back up and not shifting as it once did. Coming up to summer I have a bunch of clothes that don't fit as they once did, and I don't feel like the strength and health is as on track as it has been. My weight was a fairly steady 11-11.5 stone for a good long while, but it's crept up to 12 stone in the last year, and then over in the last few months. Currently at just under 12 stone (168lbs) and wanting to get down below 11.5 by my birthday at the end of July. I started a Step into Health course through work which has modules of exercise, nutrition and stress management. It's helped me get a bit more focused, so I'm formalising it by putting it on the interwebs so I have to do it. Plus I miss y'all innit. Exercise plan, current habit followed by ~ what I'm adding Working days: - 20 press-ups with my feet on the bed ~ increase to 25 - 10 min jog around the block ~ sprint (or at least speed up) the last section on each run - 3x10 dumbbell reps of two exercises (bicep curl + lat flies OR bent over rows + military press) ~ dumbbells for curl & miltary upped in weight All days: - 3 min squat while teeth brushing (I try to hold the full amount of time, but sometimes have to stand and squat again) ~ lower squat and get length of time back on track Additions: + 10,000 steps every day (I usually do this during the week so need to get this sorted for weekends) + I joined (and paid for) a pilates course each Monday evening, so will have to do these! + I haven't used my pull-up bar in ages, so I'm going to add 15 'negative' chin-ups on days I'm not washing hair (alternate days) Food plan I track calories on myfitnesspal, and I've set it to 1600 per day. My problem is on days I go over, I go way over bcuz tasty. I've looked ahead and there are a few days that may scupper eating healthy - niece's birthday this weekend and going to Newcastle for a singing competition for the weekend of 12th May. I'm aware there are days I go over a few cals, so as long any rolling 3 days averages under 1600, that's fine. I'm allowing myself four separate days over calories within the challenge. Points and scoring I have a tendency to be quite harsh on myself and this is possibly not helpful for the long term (i.e. if I fail within one week I'll give up on the rest), so although I'm allocating points, final grade will be based on assessment of the challenge as a whole and essentially arbitrarily assigned by myself, though with feedback from others if they offer it! Complete full exercise plan for a week = 100 points Reduced run, missed dumbells, not 10,000 steps, missed negative chin-ups = minus 5 points for each Missed pilates = £10 lost, so I won't take points off too... Two weeks of 100 points in a row gets me 25 bonus points All four weeks gets an additional 25 bonus points Max exercise points = 500 points Under calories every day for a week = 100 points Day over 1600 but under 1700 = minus 5 points Day over 1600 but stayed relatively health = minus 10 points Day over 1600 and splurged = minus 25 points Two weeks of 100 points in a row gets me 25 bonus points All four weeks gets an additional 25 bonus points Max calorie points = 500 points Total possible points = 1000 3 Quote Level 28 Rogue Ranger Welcome to the Dungeons of Doom; locate the Amulet of Yendor ♀ on Level 26 Challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32 Link to comment
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