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This is a marker for my new thread, which will be about consolidating the stuff I've learned about fitness and making some of it a habit. I've slipped rather over the last few months, with the result that I've gained fat and feel fed up and tired.

 

One of my major issues is lack of good quality sleep, and that's largely down to working until ridiculous hours. So part of the new me is going to be stopping work at 10pm.

 

It's now 21.55, and I'm going to turn my computer off NOW and go to bed on time so I can get up early to exercise.... see how it goes?

 

Back tomorrow with more details. In the meantime, zzzzzzzzzzzzzzzzzzzzz.

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

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So, the story is as follows:

In February this year I was doing pretty well in terms of seeing fat loss and gains of lean muscle. I'd been running a fair bit (for me) and also doing some weight training, December-February, and it was starting to pay off. However, at the end of February I injured a thigh muscle (after sprinting in very cold temperatures without being properly warmed up) and by the time I'd recovered from that I'd lost the habit. I walked/ran 4 km most days in April, but my weight workouts disappeared, and with a rather wet spring even the walking tailed off.

 

More to the point, I hadn't realised how successful I was being. I wasn't seriously measuring my weight or other measurements, and it's only now looking back that I can see the gains I'd made and have now lost.

As a result I'm now feeling fat, weak and fed up. My mother is getting remarried at the end of July and I don't want to be on the wedding pics looking like I currently feel! So I need to do a summer sprint in terms of exercise and nutrition.

Here's the plan:

Main Quest - get leaner and burn fat to the point where I'm happy to wear a bikini. (A bit vague, I know, but I'm not interested in weight as such - I'll know it when I see it!) Believe that my efforts are making a difference and that when I stop making an effort it does affect me. I currently weigh 68 kg (by my admittedly rather inaccurate - but consistent - scales). I'd like to see that down to 64 kg or ideally less, but I know that's not realistic for one challenge, so I'll settle for retaining the weight but shifting the fat/muscle balance somewhat.

Life Quest - get my work patterns back to something 1) a bit more normal and 2) more productive.

EXERCISE

5 workouts a week - this will be Scott Tousignant's Fat Loss Quickie workout, which consists of 10 minutes' cardio and a 10 minute workout each weekday. 10 minutes doesn't sound like much, but by the time you get to month 4 these are pretty strenuous. I'm starting up on month 3 and hope to get to month 4 in a couple of weeks. I've never managed to progress beyond month 4 when I've tried this before!

Plus a further 3 x either cycling or swimming, and ideally 2-3 lots of walking or geocaching a week.


SLEEP
8 hours *in bed* a day. This can be split up if necessary so that I get an hour's nap at some point through the day if I've missed out on time in bed at night.


DIET
Cut down on wine and saturated fat (ie cheese and butter) - and try to be as close to Paleo as possible. This ought to be relatively easy if I just cut out the bread, because that's where the butter is going. I'm not really enjoying bread any more anyway, I just feel bloated after eating it and it tastes like cardboard.


LIFE
Stop work at 10 pm every working night (which is 6 out of 7 nights). I've been slipping on this, and it has an effect on my sleeping if I'm working later than 10 pm, so I just need to knock it off. Both this and the sleep will be a bit tricky as it's the World Cup, but that's no excuse.


BONUSES
See if I can squeeze meditation in there somewhere, because I'd like to be doing it but I can't quite work out when would be the best time of day to ensure that I always do it. Maybe experiment with different times of day?

Get back to sprinting, this time without injuring myself! If I can get in 3 x sprint sessions (ideally running) during the challenge I'll be pleased with this.


Scoring:

Exercise: A: 5+3 workouts a week, each week (+3 STR). B: Missing no more than 5 workouts over the whole challenge (+2 STR). C: Missing no more than 3 workouts over the whole challenge (+1 STR).

Sleep: A: 8 hours in bed 6 days a week (+3 WIS). B: 8 hours in bed 5 days a week (+2 WIS). Anything less is a fail.

Diet: A: 80% compliance (+3 CON). B: 60-80% compliance (+1 CON). Anything less is a fail. I'm counting 80% compliance as meaning I can eat one or at most 2 pieces of bread per day, or have one piece of bread and a bit of cake (max. twice a week for cake!)

 

Life: A: Stop work at 10 pm 6 out of 7 nights each week (+3 CHA). B: Ditto but only 5 out of 7 nights each week (+1 CHA). Anything less is a fail.

 

Bonus: +1 WIS if I can see and implement somewhere in the day/week that I could regularly fit in a meditation session, 3 times a week. And +1 CON and +1 CHA (because sprinting makes me feel fabulous - when it's finished) if I can achieve the sprinting sessions.

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

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And just to confirm to the world - tomorrow I'm going to run my first ever 5k race, in Copenhagen! It's a Color Run, so I'm going to get extremely messy, and I'm doing it with people from a Meetup group, none of whom I've ever met before!

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

Link to post

Well the Color Run was absolutely wonderful, but I can't work out how to upload the photos. Grrr. Anyway, I ran for more than half of it (which with 10,000 other people also running was pretty good). And I spent a lot of time before and after bouncing up and down to very loud music (a bit slow for my taste, but I suppose you can't expect hardcore techno all the time) and getting even more covered in paint. Then I came home and went to bed at 9.15 and have spent the last few days feeling really tired!

 

Otherwise, the challenge is going pretty well - I'm getting my exercise and workouts in well, the diet is OK (just as well I built in a bit of leeway for cake/bread/ice cream, though) and I'm definitely hitting the sleep target. Because just like the last time I tried to sleep more I'm finding that it's actually harder to get out of bed when I've been in bed for longer. I assume it's my body adapting or something? Anyway, I feel great, so I'm happy with it all so far even though the scale/tape measurements haven't changed noticeably.

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

Link to post

Hey there, awesome woman! Well done on the Colour Run. that's fantastic and yes, I'd like to see photos so get on those computer skills. 

 

On the meditation note, how about scheduling an alarm for 10pm. That way you have to turn away from the pc to do your meditation and you'll be able to make a break between work and down-time. Just a thought!

 

Hope you're having a great weekend!

Race/Class: Level 4 Hiberno-Amazon Ranger

 

STR = 13, DEX =3, STA = 11, CON =8, WIS = 13 , CHA = 8

 

First challenge:late-but-willing-to-try/

Second challenge:clearing-a-path-to-greatness/

Third challenge:stronger and braver

Current challenge:tightening the screws

 

 

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Good idea about meditating at the end of my work time. If I can just fool the cat into thinking I'm still working that would be a good time. After I finish work is his playtime. He's the only USB cat in the world. I unplug my backup drive, he jumps off the sofa and is ready for play... at the age of 9!

 

Still can't work out how to add photos, I know I've done it before but I can't find any way of doing it now.

 

I've upped my workouts this week to Month 4 of the Fat Loss Quickie workout. It's quite tough, but fun. Diet is not going brilliantly, though, I've been feeling the need for bread. Literally in the case of suddenly starting to get leg cramp again (a sure sign that I'm short of salt!)

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

Link to post

Still charging on here - measurements are all still much the same, although for some reason I've lost 1.5 cm from my upper arm since last week (pleased).

 

Doing reasonably on everything, although I had one terrible night last week when I had only 4 hours in which I could sleep and spent 2 of them lying awake thinking "I need to sleep". Gah.

 

Also did a sprint workout (running) on Monday this week and am not entirely crippled as a result!

 

Last week because I was travelling I only did three days of the FLQ workout, at Month 4 level, and that was fine. This week it's going to be all five days, so it'll be interesting to see how I'm feeling by Friday.

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

Link to post

Still going - last week I did really well on workouts, and found the five days of Month 4 to be reasonably easy.

 

However, I had the same problem that I did last time with the Friday cardio (one part of which is 5 minutes' tapping alternate feet on an object on the ground; I'm sure there's a name for this but I dunno what it is). It feels quite doable at the time, but the day after I am crippled with my calf muscles knotting up. 

 

I have problems with my calves anyway, but this exercise seems to be a complete killer. As a result - and because I did quite a lot of kayaking on the Sunday which involved sitting in a funny position - I've now partly triggered the *thigh* muscle injury I got in March. At the time I put this down to running sprints while not warmed up, but looking back I wonder whether I'd done this particular exercise the week before. Anyway, I'm having to take it easy this week for anything that involves my legs, so no more sprints - or even jogging, probably. But it's very warm so I'm going swimming in the sea as much as I can.

 

Otherwise, my measurements have stayed the same but my weight has gone up 1kg (!). I'm pretty sure this is down to muscle. Once again, I'm finding it easy to put on muscle and impossible to cut down on food. So I'm effectively getting bigger all the time, but not all of it is fat. I just seem to be stuck in the same place the whole time. I've got good muscles but too much fat. Clearly, deprivation of some kind is going to be required. boo.

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

Link to post

Help!


 


We need Rangers to jump in on the last part of the mini-challenge!


 


We're killing murderous, bourbon swilling imps via pullups and burpees (modifications allowed for fitness level and injuries).


 


Check it out here. And contribute your kill stats here!


 


Bring friends!


. I am Elder . Woosah . Sunshine . Plants . Fur babies . New book smell . Cinnamon . Pepperoni Pizza .

 

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Finally getting round to finishing this thread - I was away for the last week of the challenge and things have been hectic ever since. 

 

I did pretty well overall with this, the main win being that I managed to get the habit of sleeping - or at least attempting to sleep - for 8 hours a day. When I go to bed now, I set my alarm depending on the time I'm going to bed, so that I ensure there are 8 hours - or as near as possible - to this before I *have* to get up. Insomnia doesn't help, but at least I'm doing my bit.

 

I had rather too large amounts of cake, bread and so on while I was away at the wedding, and felt and looked much worse for it. So I think the eating habits are also coming along nicely.

 

Overall scores:

 

Exercise: B (+2 STR)

Sleep: A (+3 WIS)

Diet: B (+1 CON)

Life: A (+3 CHA)

 

Bonuses - a big fat 0. I didn't even try meditating once! And although I sprinted once, I then injured myself to the extent that I was scared to try again. I need to become antifragile. That's my next quest. Well, that and run the 5k I've enrolled for *in 2.5 weeks* with one of the people I met on the Color Run. I must be mad. I haven't run more than a few hundred metres for three weeks. 

Half-Elf Bard, Level 6 Ranger. (Or possibly a Druid?)

We're not aiming for perfection, just progress.

Battle log: Sulinar's challenging 2017

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