and I'm all done

After 13 weeks I have finished my weight loss challenge. I am pleased to say that I have lost an impressive 17.2kg - which is the same as 8 1/2 bags of sugar, 69 packets of Tim Tims (the normal variety), or the average 5 year old child. In other measurements I have lost in total: 38cm from my waist 11cm from my hips 5cm from my shoulders My fat percentage has gone from 47% to 33.9% - which means that I have lost about 20kg of actual fat and gained 3 kg of muscle.

Results for week 12

Well not much actual weight loss this week and with only one week to go I  dont think that under 80kg is acheivable. I did ride my bike to work twice this week and I have a sneaky sussuspicion that I have been putting on muscle mass as well as losing fat.

Anyway here is my results for week 12:
Weight: 82.8 kg)which is a total of 16.4 kg since starting  Waist: 91.5 (-0.0cm) a total of -34.5m since starting Hips: 115cm (-2.0cm) a total of -12.2cm Upper Thigh: 58cm Lower Thigh: 47cm Fat %: 33.9%

Riding to work

Three months ago I would have never even thought about riding my bike to work. The distance would have killed me - I don't think I could have made it. as of today, I have ridden to work three times and I really enjoyed it.

Many years ago (when I was younger and fitter) I used to ride my bike to work at Manuka via the Monaro Hwy - a distance of 18.2km (according to google maps) which used to take me around an hour. I did it then because I didn't have a car and public transport was actually longer - yes it was quick to ride my bike then catch a bus. In those days, my husband would pick me up in the afternoon so I only had to get to work.

Riding my bike to work now means that I also have to ride home (or catch a bus with a bike rack on it) and I really like riding it. The distance from Theodore to Woden is around 16km and takes me 45 minutes. I find it really clears the cobwebs out of my mind and I get to work feeling clear headed. There are only two major hills - coming out of Erindale up Erindale Drive and coming up Athllon Drive. On the ride to work, the section through Gowrie is probably the most tedious as its a gradual incline all the way, but conversely it's great coming home as you can really pick up speed through that section. On the way home, getting past Mawson is painful but as soon as you get to Erindale it's all downhill until you get to Calwell.

When I finish at the gym I will be replacing the gym work with riding my bike to work 3 - 4 times a week. I save on Petrol ($50 a week) and parking fees ($45 per week) and gym fees. Win all round really.

My Bike route

Results for Week 11

What a week!!! I'm being pushed hard at the gym as they know that I only have 2 more weeks to go. I also did the unbelievable and rode my bike to work on Thursday (that Theodore to Woden - 16kms each way). I was impressed that I managed to get there in 44 minutes in the morning and 55 minutes home in the afternoon - mind you, I had to content with three phone calls on my way hme so I had to stop to take them.

My results for week 11:

Weight: 83.0 kg (-3.3 kg)
which is a total of 16.2 kg since starting

Waist: 92.5cm (-0.0cm) a total of -33.5cm since starting

Hips: 117.0cm (-0.0cm) a total of -10.2cm

Upper Thigh: 59cm (-0.0cm) a total of 0.00cm

Lower Thigh: 45 (-0.0cm) a total of -0.0cm

Fat Percentage: 34.4% (-0.4%)

which equals 28.552 kg (-1.6544 kg fat)
which is a total of - 9.4 % or 14.573 kg of fat since starting

Day 5 of new routine (and week 10 results)

Day five of my new routine  is a bit of everything - mainly a cardio sort of day.

Rower - 1km, 15 sec break, then 500mts
Stretching

Boxing circuit

Group 1 - repeated twice - this is a timed circuit so I have to try and beat the last time
15 Man Eaters (burpees with lunges)
Double overhead lunges with 5 kg plate
Treadmill - 5% incline, 300mts
Bike - lvl 15, 700mts
Cross trainer - level 18, reverse, 600mts

then:
Recumbant bike - Constant watts, 5 minutes

The first time I did the timed circuit it took me 9mins 22sec. The last time I did it on Saturday it took 7 minutes :)

My weight loss last week was 0.3kg- so I'm down to 86.3kg, with a fat percentage of 34.7%. No measurements this week. and I have only 3 weeks to go.........

This week and New Routine - Day 4

The last week has been a little more difficult for the whole weight loss / going to the gym thing. With Melbourne Cup, two mornings teas at work to farewell colleagues and then missing two days training due to headaches I have felt a little out of sorts. I also had a couple of bad days where I was emotionally very down missing my beautiful daughter who passed away 2 1/2 years ago. I didn't even weigh or measure myself today as I was just so flat.

Anyhow my new routine is off to a good start. There has been a few adjustments as my right knee seems to have developed a 'click' when under strain (no lunges for me) and some of the sit-up type things have been modified due to the fact I had a Ceasarean section 8 months ago and they had to literally sew my abdominal muscles back together.

Day 4 routine is mainly a biceps and cardio type workout the goes as follows:

Bike - Constant watts for 5 minutes
Stretching

Group 1 - repeated 3 times
Dumbbell burpees with push up - 10 reps
Alternate arm press, 7.5 kg - 25 reps

Then:
Treadmill, 15% for 5 mins (5.5km/h)
Treadmill, 5% for 5 mins (7.5km/h)
Treadmill, 0% for 5 mins (9.0km/h)

Group 2 - repeated twice
Crosstrainer, Lvl 6 - 800mts
Bike, lvl 7 - 600mts

Group 3 - repeated 3 times
Rope Overhead bicep extension, 13.5 kg - 25 reps
Dumbbell Punches, 3kg - 1 minute

Then:
Rower - 1km
Decline sit-ups 3 sets of 10
Decline pulses 2 sets of 10

New Routine - day 3

Day 3 is my Legs and shoulders day and the first time I did this last week, my thighs were sore for 4 days. In fact I did this on Wednesday and today (Friday) they still ache, so it must be working the right parts :)

My new routine goes as follows:

Warm up (3 minutes on bike and stretching)

Group 1 - repeated 3 times
Leg Raises - 15kg, 25 reps
Squats (no weight) - 50 times

then:
Bike - 10 minutes 'weight loss' program, level 10
Spin Bike - 4 mins, 20 secs fast, 10 secs slow

Group 2 - repeated 3 times
Above head standing shoulder raises - 5 kg dumbells, 25 reps each arm
Straight punches (boxing bag) - 200

then:
Cross Trainer - 10 mins 'Constant Watts', level 6
3 x Sunrises (Using cable machine hold your arms by your side then move them in front to head level and then twist to other side) - 25 reps each side