03 6 / 2012

With the first four weeks done, it’s been a slower start than I would have liked with my ankle injury. But it’s an excuse in the end. I’ve lost a kilo which is great, but not the results I’m after. I read on someones blog this week that their mantra was ‘abs are made in the kitchen’. So true. So in an effort to ensure my next week is even better, I’ve done a complete plan for moving forward.

OVERALL

Current weight: 67

BMR: 1,450 (BMR is super important as it’s what your body needs to just function)

RMR: 1,750 (resting rate based on the fact I have a sedentary office job) 

Target calories per day: 1,450 (so basically with no exercise I will have a 300 calorie deficit per day, which is 2,100 per week. This will only give me a loss of 0.26kg fat loss per week. So I need to aim for a 1,000 calorie deficit per day so that I lose 1kg a week).

GOAL: 8-9kgs in 8 weeks

FOOD

B: 300 calories – 3 weetbix + skim milk + small amount of sugar/honey
MT: 100 calories – 1 piece of Fruit

L: 400 calories - Soup

AT: 100 calories – handful nuts or yoghurt or 1 piece of fruit

D: 550 calories – Protein and veggies

EXERCISE

I’m going to structure my exercise around achieving the 1,000 calorie deficit per day:

  1. General activity – 300 calories per day
  2. Walk 40mins – 200 calories per day (power walk, 6.4km per hour)
  3. Weights/Cardio 60mins – 500 calories per day
I’ve used a quick exercise online calorie calculator for the main workouts I will be doing for this week. 

Cardio

6km running (7 minute kms) – 384 calories
7km running (7 minute kms) – 448 calories
8km running (7 minute kms) – 503 calories
9km running (7 minute kms)  - 576 calories
40min swimming (moderate freestyle) or cross trainer – 300 calories
30min boxing (sparring) - 274 calories

Weights
30min supersets, minimal rest – 200 calories

TRAINING W/C 4/6/12

MONDAY
AM: Upper body – 30mins / Cross trainer – 40mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

TUESDAY
AM: 7km @ 7.00 pace
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

WEDNESDAY
AM: Swim - 60mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

THURSDAY
AM: 7km @ 7.00 pace
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

FRIDAY
AM: Core – 30mins / Boxing – 30mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

SATURDAY
AM: PT session – 60mins
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

SUNDAY
AM: 8km @ 7.00 pace
PM: Walk (6.5km per hour) - 40min / Core stability - 10min

OVERALL W/C GOALS

4/6 – 67kg
11/6 – 66
kg
18/6 – 65
kg
25/6 – 64
kg
2/7 – 63
kg
9/7 – 62
kg
16/7 – 61
kg
23/7 – 60
kg
30/7 - 59
kg

I’ll be interested to see how the results are after this much training this week. Ideally if I can do even a little walking at lunch at work this would really help. Although I can’t remember the last time I took lunch off!

Happy training…