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.
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
Week 1 2
Week 2 2
Week 3 2
Week 4 1
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
Maximum number of units to be consumed per period: 4
Surplus units waiting to be consumed: 1
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.