Simple Goals

[The Ox King]

Simply put: lose 10 pounds and practice boxing.

 

Lose 2.5 pounds a week.

 - Make lean protein choices

 - Make healthier dessert choices or simply skip it.

 - Do cardio three days a week

 - Do strength two days a week

 - Meal plan on Saturdays (shopping too?)

 - Lunch prep on Sundays

 - Prepare three dinners on Sunday and eat them

 - Practice visualization

 

Perfect form of 1's, 2's, 3's, and 4's

 - Punch the punching bag five days a week

 - At least twice a week, throw 100 of each punch on each side.

 - Walk/run 7+ miles a week

 - Meet with trainers once

 - Watch at least one YouTube video a week on boxing form

 - Practice for handstand (strengthens back, shoulders, and arms)

 - Do one full push-up every day

 - Do one sit-up every day

[Lou_be_Lou]

Nice clear goals.

Cheering you on!

[Machete]

Got your first week covered.
 

 

[RisenPhoenix]

Good goals, but...

 

21 hours ago, neomattlac said:

Lose 2.5 pounds a week.

 

I'm not sure how much you have to lose, but the typical "safe" amount to lose per week is 2 pounds a week.  Larger than that tends to require a really large, unsustainable caloric deficit, both through eating and in exercise.  It's doable, but potentially miserable and counter productive to long term goals.

 

That said, if you have a large amount to lose and are still in the process of really solidifying your diet, you can lose a chunk of water weight rapidly.

 

So, just bear that in mind.  Aim for it if, and if you hit it - awesome.  And if you don't, remember that it was a super high goal, too, and keep on chugging along best you can.

 

EDIT - 

 

Just because I was curious, I went back and looked at my data.  When I started my weightloss journey I lost about 10-11 pounds in the first month, mostly from making better food choices.  I dropped from 250ish to 240ish that first month, and that amount of loss was never seen again, even though the rate itself was pretty steady.  So possible, just difficult.  Again.  Just a FYI moment.

[The Ox King]

18 hours ago, RisenPhoenix said:

Good goals, but...

 

 

I'm not sure how much you have to lose, but the typical "safe" amount to lose per week is 2 pounds a week.  Larger than that tends to require a really large, unsustainable caloric deficit, both through eating and in exercise.  It's doable, but potentially miserable and counter productive to long term goals.

 

That said, if you have a large amount to lose and are still in the process of really solidifying your diet, you can lose a chunk of water weight rapidly.

 

So, just bear that in mind.  Aim for it if, and if you hit it - awesome.  And if you don't, remember that it was a super high goal, too, and keep on chugging along best you can.

 

EDIT - 

 

Just because I was curious, I went back and looked at my data.  When I started my weightloss journey I lost about 10-11 pounds in the first month, mostly from making better food choices.  I dropped from 250ish to 240ish that first month, and that amount of loss was never seen again, even though the rate itself was pretty steady.  So possible, just difficult.  Again.  Just a FYI moment.

Thanks for your concern. I'm currently sitting at 315. I currently have two trainers. One for strength and one for boxing.

My assumption was that weight would just start shedding off. I was at an abnormally high place at the time, and that was a very lofty goal. Even two pounds a week would be a triumph.

[RisenPhoenix]

Okay, at 315# you definitely can hit the 10 pounds lost in a month. I won't say "easily" because diet and habit changes are hard, but making good food choices and dropping junk should almost guarantee those 10 pounds. You could even probably drop only 1 or 2 junky things and make it. 

 

You got this.

[The Ox King]

On ‎8‎/‎25‎/‎2016 at 1:03 PM, RisenPhoenix said:

Okay, at 315# you definitely can hit the 10 pounds lost in a month. I won't say "easily" because diet and habit changes are hard, but making good food choices and dropping junk should almost guarantee those 10 pounds. You could even probably drop only 1 or 2 junky things and make it. 

 

You got this.

Exactly.

[Lou_be_Lou]

how is your week going?

 

[Kishi]

Hey there! Just dropping by to say encouraging things! Hope you're kicking ass and taking names!

[The Ox King]

30 minutes ago, Lou_be_Lou said:

how is your week going?

 

I feel unable to put in the effort I need to. The sources of my deficiency are clear to me: lack of sleep, not enough water, and low quality food.

[Lou_be_Lou]

ok, problem identified, whats the plan to get going again?

Earlier to bed?

Some good food?

Water on the hour?

 

You can do this!

[sarakingdom]

7 hours ago, Lou_be_Lou said:

ok, problem identified, whats the plan to get going again?

Earlier to bed?

Some good food?

Water on the hour?

 

You know, possibly you're tackling too many goals at once this challenge, and need to step it up over a couple of challenges.  It might be worth your time to pare back to these basics (plus a movement goal).  These basics are hard.  Don't feel bad if the first week is an indication you need to simplify or focus your goals - that's what it's there to tell you.

[Kishi]

I'll echo the others. Good food, good sleep, more water. The advanced stuff is built on basics like these. As I am discovering.

[The Ox King]

On ‎8‎/‎27‎/‎2016 at 10:25 AM, Lou_be_Lou said:

ok, problem identified, whats the plan to get going again?

Earlier to bed?

Some good food?

Water on the hour?

 

You can do this!

Well, all of it was due to my schedule. Now, I'm on a meal plan, drinking probably too much water, and I'm going to reset my sleep schedule tonight.

[The Ox King]

On ‎8‎/‎27‎/‎2016 at 5:40 PM, sarakingdom said:

 

You know, possibly you're tackling too many goals at once this challenge, and need to step it up over a couple of challenges.  It might be worth your time to pare back to these basics (plus a movement goal).  These basics are hard.  Don't feel bad if the first week is an indication you need to simplify or focus your goals - that's what it's there to tell you.

Well, now I have a trainer who is guiding the way (except sleep). When I set high goals, life seems to have a way of helping me get there.

[Machete]

 

[The Ox King]

4 hours ago, Machete said:

 

Thank you, Machete

[Lou_be_Lou]

Yay for heading into a strong week 2!

 

[The Ox King]

Desserts are skipped, meals are prepped, meats are lean, etc.

3 days strength, 4 days cardio.

I'm doing pretty well so far.

[Lou_be_Lou]

Superb!  YAY for meal prep (it makes such a difference).

Good job on the workouts.

[Kishi]

Strong start!

 

Did it keep up?

[The Ox King]

On ‎9‎/‎3‎/‎2016 at 4:14 PM, Kishi said:

Strong start!

 

Did it keep up?

Sort of. Due to the large variety of focuses, I haven't touched a bag in over a week, but I do have a session with the boxing coach on Thursday, and I've been throwing punches a lot. My 1's and 2's (straights) are pretty solid, but my 3's and 4's (hooks and uppers) need some more polishing, but they're getting there.

[Kishi]

You're going to find that's just the way it is with those punches. Hooks and uppers just don't come out pretty, not in the beginning.

[Draegon (Liam P Boyle)]

On 9/6/2016 at 9:41 AM, neomattlac said:

Sort of. Due to the large variety of focuses, I haven't touched a bag in over a week, but I do have a session with the boxing coach on Thursday, and I've been throwing punches a lot. My 1's and 2's (straights) are pretty solid, but my 3's and 4's (hooks and uppers) need some more polishing, but they're getting there.

In Col. Monstery's "Self Defense for Gentlemen and Ladies" he ONLY recommends straight punches and doesn't even provide instructions for "round punches."  Of course, that's 19th Century Pugilism rather than modern boxing.  Still, the point is solid straight blows can carry you a long way.

 

I believe Mendoza gives some detail on hooks and uppercuts in his 1787 treatise on boxing.  I'll have to check.

[Machete]