Wednesday, January 28, 2015

This Year's First Report Is Looking Good

Well, let's get with it.  The SMART goals are in place and you're wondering how I'm doing.  I must say pretty damn good!

This year I'm tracking kilometres walked, number of resistance workouts, units of alcohol consumed, and body weight broken down into lean mass and body fat, made possible by my new Aria scale from Fitbit.

Here goes.

Kilometers Walked

Week 1    95.97
Week 2    93.30
Week 3    98.17
Week 4   104.99

Total       392.43    Weekly average:  98.10 k

Required weekly distance to meet goal of 4000k in 2015: 77 k
Surplus kilometers to date: 84.43 k

Resistance Workouts

Week 1   2
Week 2   2
Week 3   2
Week 4   1

Total       7

Required number of workouts per period: 8
Deficit to date: -1

Units of Alcohol Consumed

Week 1   0
Week 2   1
Week 3   1
Week 4   1

Total       3

Maximum number of units to be consumed per period: 4
Surplus units waiting to be consumed: 1

Body Weight

Sat. Dec 27, 2014: 259.7 lbs   37% fat
Sat. Jan. 24, 2015: 256.0 lbs   36% fat

Weight loss: 3.7 lbs

Lean vs Fat

Dec. 27    162.6  lbs lean    97.1 lbs fat
Jan. 24     164.4 lbs. lean    91.6 lbs fat

Lean mass gained: 1.8 lbs
Fat loss: 5.5 lbs


This is the kind of start that I wanted.  I don't expect that I will be able to maintain the same level of fat loss and lean mass gained through the upcoming 4 week periods.
However, compared to last year these results are far more encouraging. For instance,  instead of aiming for only 10,000 steps per day, now I aim for 17,000 steps.  Last year I dropped 30 pounds.  Unfortunately, it broke down into 20 pounds of lost muscle and only 10 pounds of fat.  My goal for this year is to maintain my lean body mass and lose the fat.  Since this is the first time that I am tracking body composition, I really don't know what is possible over the course of the year.  As a result, I am not setting a meaasurable objective other than keeping the muscle and losing the fat.

Tuesday, January 6, 2015

My SMART Goals for 2015

A New Year has begun and with it a new opportunity to put into place a set of goals to guide me for the upcoming year.  To get better results I make my goals SMART: Specific, Measurable, Achievable, Relevant, and Timely.

So, as a result, I have decided that by the end of 2015, I will have walked 4000 kilometers; I will have completed 100 resistance workouts; I will not have consumed more than 50 units of alcohol; and I will be able to fit into a pair of 36-inch-waist-jeans.

Using my Fitbit tracking application to divide the year up into weeks, I started my year on December 29, 2014, and my first week was a smashing success.  I walked 94.27 kilometers, did two workouts at the gym, and didn't consume any alcohol over the week..  To reach my goals, I will need to walk approximately 77 kilometers each week, hit the gym twice, and limit myself to one unit of alcohol.

As you can see, I have already built up a small surplus of kilometers walked and units of alcohol that were not consumed, and I am on pace for the 100 workouts.

No, I didn't try on the jeans.  It's far too early to even think about it, but as soon as those 38-inch-jeans start to feel loose, I'll be heading to the store to try a smaller size on.

Wishing you all the best with your plans and projects in 2015!