EXERCISE GOALS WITH PLAN

.
GOALS


Walk for 1 hour and use the cross-trainer for 30 minutes 6 x week

30 minutes stretching exercise daily.

Maybe 30 minutes weights 3 x week.

A long walk or hike once a month, - more than 3 hours

...................................................................................

How to get there without over extending myself on the way and giving up.

Small steps.

Do not do more than what is prescribed each week even if I feel good




Week 1, April 19th - 90% successful

Walk for 30 minutes. 15 minutes out, turn, return. 5 minutes on cross-trainer at 35 rpm. 2 days minimum

RESULTS:- The walks were successful although both times I went over my goal. The second walk was demanding and possibly contributed to only using the cross-trainer once. Choosing to move on only 2 days certainly made it easy to achieve so I think I'll adjust next week's goal down from 4 to 3 x week.



Week 2, April 26th.

Walk 30 minutes. 15 minutes out, turn, return. 5 minutes on cross-trainer at 35 rpm. 4 *no* 3 days minimum is enough.


RESULTS-


Week 3, May 3rd.

Walk 30 minutes. 15 minutes out, turn, return. 5 minutes on cross-trainer at 35 rpm. 3 days minimum

RESULTS:-


Week 4, May 10th.

Walk 30 minutes. 15 minutes out, turn, return. 5 minutes on cross-trainer at 35 rpm. 4 days minimum


RESULTS:-


Week 5, May 17th.

Walk 40 minutes. 20 minutes out, turn, return. 7.5 minutes on cross-trainer at 35 rpm. 4 days
minimum


RESULTS

Week 6, May 24th.

Walk 40 minutes. 20 minutes out, turn, return. 7.5 minutes on cross-trainer at 35 rpm. 4 days minimum


RESULTS:-


Week 7, May 31st.

Week 8, June 7th.

Week 9, June 14th.

Week 10, June 21st.

Week 11, June 28th.

Week 12, July 5th.

Week 13, July 12th.

Week 14, July 19th.

UP-DATED GOALS

.
Conversions are approximate having been rounded up or down.

I've known for a few weeks that this time my weight loss was not going to plan. I don't seem to have the same ooomph I've had in the past so instead of a nice tidy average of 1.5 kg every 2 weeks, which I know is quite feasible I am losing less than 2 kg per month. I'm not too happy about this because I know I can do better. I'm not working as hard as I can but for some reason I don't seem to be able to sustain the pace I set myself.

I need to look at this more realistically. Here is my projected progress for the next 3 months. If I suddenly start doing better I will adjust it to match what I'm doing.





19th April - 2010 - 101 kg/223 lbs *yes*

26th April - 100.5 kg/221.5 lbs *yes*

3rd May, - 100 kg/220.5 lbs *yes* I am 99 kg so re-working all my goals

10th May - 99.5 kg/219 lbs *no* Jenny's funeral 99 kg

17th May - 99 kg/218 lbs *no* aftermath of two stressfilled weeks. 100.5 kg

24th May - 98.5 kg/217 lbs *yes*

31st May - 98 kg/216 lbs *no*

7th June - 97.5 kg/215 lbs *no* 99 kg

14th June - 97 kg/214 lbs *yes*

15th June - My 71st Birthday

21st June - 96.5 kg/213 lbs

28th June - 96 kg/211.5 lbs *done on August 16th*

5th July - 95.5 kg/210.5 lbs

12 July - 95 kg/209.5 lbs - 10% improvement 106 - 95 = 11 kg gone since January 15th


This allows for a more modest weight loss and I will look in again on 12th July or at 95 kg if I reach my 10 % goal sooner

- 94.5 kg/208.5 lbs

- 94 kg/207 lbs

- 93.5 kg/206 lbs

- 93 kg/205 lbs

- 92.5 kg/204 lbs

- 92 kg/203 lbs

- 91.5 kg/201.5 lbs

- 91. kg/200.6 lbs

- 90.5 kg/199.5 lbs **** Under 200 lbs

- 90 /198.5 lbs

- 88kg/ 193 lbs

- 85 kg/188 lbs

83 kg/183 lb - 20% improvement


- 81 kg/178 lbs

- 78 kg/173 lbs - 25%

- 76 kg/168 lbs

- 74 kg/163 lbs - 30%

- 72 kg/158 lbs

- 69 kg/153 lbs

- 68 kg/ lbs

- 67 kg/148 lbs

- 65 kg/143 lbs - 40%

- 62 kg/138 lbs FINAL GOAL.