Because one of the keys to motivation with me is keeping track of what I’m learning & doing & also writing about it (hence this blog), & doing so within a community of other people who are doing the same thing, I decided today to keep a progress journal in the membership forums at Burn the Fat Inner Circle, which is one of the primary communities for people following the Burn the Fat Feed the Muscle (BFFM) program. But of course the only people who can read the stuff there are members, so of course I’m gonna post most of that stuff here as well.
Here’s what I just wrote there about my goals:
My ultimate goal is to be healthy, insulin sensitive, fit, & to look good according to my own esthetic criteria. I summed this up a couple of years ago in the affirmation (stated in present tense as Tom Venuto recommends): I am lean, muscular, healthy, & hot! Practically speaking, this goal includes:
- Weight in the area of 130 to 140 lbs. with a body composition of no more than ~15% fat (which is considered a slightly above average lean for women). At present I’m having a hard time getting an accurate body fat measurement, but I estimate I’m at 35% to 40% body fat.
- Blood glucose readings consistently in the area of 80 to 90 mg/dL. Currently I hover in the prediabetic range — 100 mg/dL. [Note: Actually I'm not totally sure of this, as I haven't done a blood glucose reading for a long time. But that's where my fasting b.g. readings tended to be back in 2006. I should be getting some more test strips after next pay day, & then will be monitoring myself again.]
12-month goal. I think I can reasonable expect, with consistent practice, to reach the weight & perhaps even the body composition goal within 12 months, perhaps even in time for my 50th birthday in February 2008.
3-month goal. I’ve already lost about 8 lbs. since starting up again on February 18. That’s three weeks, & consistent with the info that people with higher than 30% or so body fat can often lost more than 1-2 lbs. a week in the early stages of their program. From now to say the end of May, my goal is to have lost a minimum of 12 more lbs. of fat, which would bring me to about 180 lbs. (give or take adding muscle). Complete or be near completion of the Turbulence Training for Fat Loss workout program (Craig Ballantyne).
Weekly goals. To lose 1-2 lbs. of fat per week consistently through healthy diet and exercise. To do a weekly weigh-in & measure how many inches I’ve lost around my waist, hips, bust, etc. to help evaluate body fat loss. (At some point, then, I’ll have lost enough fat around my abdomen to be able to do a fairly accurate body fat reading with skinfold calipers. Can’t do that now.)
Daily goals: (1)To consistently follow my workout program. For cardio & interval training, I’m using a Concept 2 Model D rowing machine (erg). I also dance, walk, & in the summer will be biking. For weights, I’m mainly depending on bodyweight & barbell/dumbbell exercises, with plans to get a fitness ball & resistance bands. For the first three or four months dating from today, I am using Craig Ballantyne’s Turbulence Training for Fat Loss program, which combines strength training & high intensity intervals. (2) To consistently eat healthily with a minimum of “cheat” meals or meal skipping. (3) To get enough sleep!