Level 0 Bear with no class - First full challenge

[TheGense]

* * * Challenge Post updated based up people's helpful comments  * * * 

 

I know the next 6 wk challenge hasn't started yet, but I wanted to get everything ready. I'm treating this week as a kind of warmup week.

 

So, here is my challenge....

 

Main Quest.

 

Is to fit into my old suit for my cousin's wedding at the end of August. This will obviously involve loosing inches from my waistline, but I want do do it by getting strong instead. (And eating better.) I'm working towards being able to start lifting heavy by getting the basic bodyweight workout sorted first.

Current Waist size is 48in. Current Hip 45 (Where I actually wear my trousers). Target for end of August 38in.

 

SMART quests

 

i) To eat only breakfast and dinner for at least 5 days every week (Intermittent Fast), and for those meals to protein and vegetably with less junk. I've started using MyFitnessPal to track what I'm eating so that next time I can be EVEN MORE specific about those changes.

100% = Five days per week for all 6 weeks.

75% = Five days per week, but with up to 3 snacks on IF days per week.

50% = Less than five days all six weeks or more than 3 snacks on IF days in a week.

 

ii) I'll be exercising three days each week. I've started doing two circuits of the basic bodyweight workout instead of one. I can't complete a whole circuit still. I struggle to always finish the walking lunges and can currently only do 5 pressups per set. By the end of six weeks I want to be doing two full circuits with full reps. (The start of the warm up week it was 4 and 3)

100% = 2 full circuits 3 times per week by end of challenge.

75% = BBW 3 days per week but not managing 2 full circuits.

50% = not doing the BBW three days per week for the whole 6 weeks.

 

iii) Do a full stretch routine after exercising to reduce DOMS and increase flexibility.

100% = Full stretch routine after exercise routine 3 days per week.

75% = Full routine every time I exercise but not exercising 3 times every week.

50% = Any incomplete stretch routine

 

Motivation. 

 

To be happier and healthier, to be more able and to fit into the clothes that shrank when I wasn't paying attention.

Lets see how we do : D

[ninjakitten]

Evil clothes and their shrinking habits. I swear that is what happened to anything I used to wear in high school, too.  

 

Can't wait for the updates. Especially for quest 1, I could never do that myself. (Going down to just 2 snacks is my challenge already. ) But I am sure you can do this. 

How do you plan to track? Sum up at the end, or updates inbetween too? 

[Raxie]

"Vegetably" is the word of the day.

 

Welcome to NF!

 

Do you have a plan to track your goals? That definitely helps a lot in trying to maintain momentum, and also in finding the places you exactly need to work on.  I'm talking about your second goal in particular.  Your first goal is clearly 5/7 days of the week... but for your second goal do you have a ramp up plan? Or you could gauge yourself by level of effort.  For example, "Basic Body Weight Workout 2 circuits attempted 3 days a week". 

 

Hope that helps!

[TheGense]

How do you plan to track? Sum up at the end, or updates inbetween too? 

 

I was thinking about this. I was thinking I could measure my waist now, and go remind myself what the waist size was for those trousers. That way I'll have a literal number to aim for.

 

Do you have a plan to track your goals? That definitely helps a lot in trying to maintain momentum, and also in finding the places you exactly need to work on.  I'm talking about your second goal in particular.  Your first goal is clearly 5/7 days of the week... but for your second goal do you have a ramp up plan? Or you could gauge yourself by level of effort.  For example, "Basic Body Weight Workout 2 circuits attempted 3 days a week". 

 

Sorry, I could have been a bit clearer. I'm going to be doing the BBW three days per week. I've seen a post somewhere about goal percentages, so I'm thinking about that and will have something by the end of the week before the challenge starts. Something like 100% = 2 full circuits 3 times per week by end of challenge. 75% = BBW 3 days per week but not managing 2 full circuits. 50% = not doing the BBW three days per week for the whole 6 weeks.... Something like that. I'll be happy so long as the reps go generally in the right direction for the two exercises I'm finding hardest (Press-ups and walking lunges). The other ones I can already do two full sets (except the squats.... see below)

 

I know my eating goals are a little vague, but this is sort of on purpose as I'm trying to not overload my willpower. There are more 6 week challenges to come. I will update my first post with these pointers before we start.

 

I appreciate your replies and feedback Update on today, I tried to do the BBW this morning but ended up stopping. I've been reading Starting Strength and this week have been trying to follow their squat technique with just bodyweight. My back has been really sore since I did this Monday, so I thought I need to pay more attention to my technique. I tried again this morning, making sure to keep my core tight throughout, but my back was hurting while doing it so I stopped. I decided not to do the rest because I don't want to really hurt myself, although I did do two sets of press-ups as this is the thing that needs the most improvement. (I did five and then three). Then I got my laptop out and put the camera on and tried the squat again and saw immediately (I think) what the problem was. My pelvis was too far back so my back was arched the whole time. I pulled it forward a bit and tried a few and it didn't hurt. I'll leave it at that for now and let myself recover a bit more before trying again on Friday.

 

Yaaay for progress!!!

[ninjakitten]

Form is quite important indeed. I always had my rowing coach yell at me whenever I slacked. I didn't appreciate it back then but now I miss it.

I'm not exactly and expert on setting measurable goals, I bet you'll find better people around to help you out with it. But I think it is good you plan to still work on them till the challenge. Having vague goals might make it more difficult to tell if you fail, but they do make it difficult to measure success, too. And I'd bet for many the latter has a big influence on their motivation to keep up for those six weeks.

[Raxie]

These challenges are all a learning experience too. I had to tweak my approach quite a few times before I found something that worked for me. As long as you stick with your plan all the way through the 6 weeks you'll definitely accomplish something and learn a lot about yourself too.  Figuring out how to measure your goals in a way that motivates you is all a part of that as well.  I do like that you're leaning towards a level of effort measurement method, that's definitely the way to go in my opinion    If you're just looking at the results as a measurement it's hard to judge where you're going right or wrong.

 

Great job taking a step back and working on your form, as well.  That's super important, especially if you plan on moving up to weights.

[TheGense]

Thanks  

 

I just measured my waist and it's 48in. However, that isn't where I wear my trousers. I wear them low because.... well... they fit better there! The measurement around there is 45in.

 

The Trousers I want to get into are 38in, I have have 7 inches to loose....

 

@Ninjakitten, I think you'll be really surprised what you can fit back into if you just keep it up. The hardest thing is consistency, but that is what produces the results. Let you first challenge become habit and move on to the next. Before you know it you'll have a whole new life!

So BE POSITIVE. You can do anything. You're a work of Art. 

[ninjakitten]

Ah, you know... most of that stuff is gone already. Declutter your life and all. (Also it was far from fashionable by now. I graduated in 2006, that's either too old to still be fashionable or too new to be fashionable again.) And while my younger self would disagree, I may not have been all that awesome at picking flattering clothes back then. But staying positive is always good.

[stillskies]

Welcome, welcome! Looks like you've got a good challenge lined up.  

 

Out of curiosity, why only breakfast and dinner? Is the goal to fast for the time between breakfast and dinner? 

[TheGense]

How do I delete an erroneous post?

[TheGense]

Ah, you know... most of that stuff is gone already. Declutter your life and all. (Also it was far from fashionable by now. I graduated in 2006, that's either too old to still be fashionable or too new to be fashionable again.) And while my younger self would disagree, I may not have been all that awesome at picking flattering clothes back then. But staying positive is always good.

Well, maybe not literally those clothes, but those sizes... I'm not even saying you want to be a certain size, just that you can most definitely achieve more than you can currently imagine.

 

Welcome, welcome! Looks like you've got a good challenge lined up.

 

Out of curiosity, why only breakfast and dinner? Is the goal to fast for the time between breakfast and dinner? 

It's because I want to do Intermittent Fasting, but I exercise before work in the morning. It's much easier to not have lunch than not have breakfast because I can't do my exercises and make lunch at work. This was I can fast all night and all day, plus I can make sure I have 2 decent meals.

[stillskies]

It's because I want to do Intermittent Fasting, but I exercise before work in the morning. It's much easier to not have lunch than not have breakfast because I can't do my exercises and make lunch at work. This was I can fast all night and all day, plus I can make sure I have 2 decent meals.

 

Fair enough! I've heard of intermittent fasting, but I've never been able to do it because I get headaches if I go more than 3hrs without eating. If your body is able to do that (in which case I am totally jealous - I'd rather have a big breakfast and a big dinner) and you exercise in the morning, then that's awesome.  

[TheGense]

Fair enough! I've heard of intermittent fasting, but I've never been able to do it because I get headaches if I go more than 3hrs without eating. If your body is able to do that (in which case I am totally jealous - I'd rather have a big breakfast and a big dinner) and you exercise in the morning, then that's awesome.

Hmmm. I wonder why that is. Thats a real shame, but if you're moving forward and getting results then it doesn't really matter. It's what works for you which is important.

[Blaidd]

those pesky shrinking clothes.

 

You might notice that someone has added a tag to your post.  This is not to box you into a corner but rather because your goals or lifestyle have links to the guild you've been tagged and we'd like to bring you to the attention of one of their guild ambassadors. These ambassadors will be able to offer you advice, encouragement and support on your goals.  You don't even have to wait around for them to come introduce themselves to you, you are more than welcome to pop into the Assassins' board and introduce yourself to the guildies there. I am also around to answer any questions that you might have so do not hesitate to PM me.

 

Good Luck with your challenge

AB xx

[Raxie]

How do I delete an erroneous post?

 

You can't.  I usually just cover them up with a gif

[stillskies]

Hmmm. I wonder why that is. Thats a real shame, but if you're moving forward and getting results then it doesn't really matter. It's what works for you which is important.

 

Probably just a difference in my metabolism. Before I started exercising, I was able to go hours on end without eating. Now I can't. But yup - if it works for you, then that's what's best.

[TheGense]

You might notice that someone has added a tag to your post.  This is not to box you into a corner but rather because your goals or lifestyle have links to the guild you've been tagged and we'd like to bring you to the attention of one of their guild ambassadors. 

 

Thanks!!

 

I've updated Post 1 based on all your comments. Thanks :)

What do you think of my %s?? I havn't figured out the AP yet, but apparently there is a task about that later.

 

Managed two circuits yesterday, Squats were much better although my back still hurt a bit. It hasn't given me any trouble since. Also this time I managed all the lunges and did 5 and 5 pressups! It was warm here yesterday though and I was pretty sweaty after. Thought you'd all like to know

[ninjakitten]

It was warm here yesterday though and I was pretty sweaty after. Thought you'd all like to know

 

Of course! That might be the only reason I read these blogs. 

 

Good that your back is better this time though! I suppose if you could use a full length mirror to check on your form a bit, you already would right? Hm. I mean the camera did seem to work well too, but the mirror just seems more convenient for making changes during your workout. 

[TheGense]

Of course! That might be the only reason I read these blogs. 

 

Good that your back is better this time though! I suppose if you could use a full length mirror to check on your form a bit, you already would right?

Yeeaaa.... I don't have one of those. I'm kinda thinking that it was sure from using muscles that havn't been used much before/for a while? I'll keep an eye and do some more with the camera and see how it goes.

[jrosto]

Hi TheGence;  Awesome challenge.  It looks like your quests are very doable.

 

The folks over at the body weight form check forum appear to be very helpful and can give you advice on your squat.  I'm also doing the NF Beginner Bodyweight workout along with a 30 Day Squat Challenge.  My back feels good, but I sure am feeling it in my legs

 

Looking forward to following your successes.

[TheGense]

My back feels good, but I sure am feeling it in my legs

Yep!

 

So, I've been sticking to it so far. Very happy with how it's going, although there was a bit of a....... Well.... it got complicated on day 1.

 

Yesterday (Day 1) I was out for breakfast with a friend and I decided to go see a Gym on the way home. I'm not ready to start weight training yet, but I was free for the day so I decided to go. I met the owner and he was showing me around and then he persuaded me to have a go at some weights, so I did a few squats and some bench press and deadlifts. Very small weights and made the mistake of not stretching after (because they were very small weights). So I decided to wait until this morning to do my BBW, which I did, despite the soreness (only in my chest really). I only managed 2x 3 pressups, but I'm putting this down to doing 3x 10 chest presses yesterday.

 

I am going to go back to that Gym but not until after this 6 wk challenge.

 

As an aside, Home made Chocolate Milk is awesome!

[Raxie]

Yay weights! But definitely a good plan to keep them on the back burner until you're confident with your form and BW skills

[TheGense]

Did my workout again today. Was easier than last time, although I did fall over toward the end of the walking lunges. Really feeling that one still and one of my legs kinda gave out. Not a big problem. I completed the last two reps carefully. I did 6 + 4 pressups and I managed to do all 20 squats without stopping both sets (normally need to take a breather or two) and without any back pain. This is definite god progress all round and I think I might have to progress to three sets before the end of the challenge to keep the challenge. This makes me happy.

I'm looking forward to measuring myself again at the end of three weeks too. I can already feel a difference, but I decided I'm going to wait until then.

 

P.s My chocolate milk addiction is growing and I've started to make it at home with just whole milk, 100% coco powder and a little salt. (Why would anyone ruin it with sugar!?). Already had on blender overflow incident that took ages to clean up.

 

I'm enjoying this challenge

[Raxie]

I actually never thought of making home made chocolate milk.  What a great idea!

[erosan]

You've got to ease into this and be careful when exercising... it is better to do this slowly than risk an injury that'll set you back a longer period of time.

 

But, all in all... I think you are doing pretty good so far, right? that's good.

 

btw, I'm one of the Assassin Guild's Ambassadors… You know us, right? Lots of us are into bodyweight training too, so if you want to hang around like-minded people, we'd be glad to have you around.

In the meantime, I'm sure you can find useful information and support both on our Den and in our member's challenges (look for theassassin's phonebook on the assassins' forum soon and you can even find members that are working on the same goals as you).

If you've got questions come and hang around for a while in the Level 1 Assassin Initiates Q&A/Chat thread… or PM me.