68 days: body fat down from 23.82% to 16.09%; it's just the

atomdraco

My journey started in mid-Jan 2011. I'm sharing my success here is to encourage you to believe in yourself and bring it (no matter how young or old you are, or think you are). This is not my mid-point, half way; almost reach my goals or whatever you like to call it. This is actually just the beginning of my healthy lifestyle.

Here are my re-assessment results after 68 days (1st assessment in Jan 14):

Test Area Measurement difference
============ ========================
Total weight -5 lb (lbs)
Neck -0.25 (inches)
Shoulder -1 (inches)
Chest -0.5 (inches)
Abdomen -3 (inches) ===> this is the area I store most of my fat!
Waist -1.5 (inches)
Hips -0.75 (inches)
Thigh -1.5 (inches)
Strength +5 (pounds)

Body Fat 16.09% (was big 23.82%, down 7.73%) ===> previous set to 18%, I thought it's impossible
Fat weight -9.85 (lbs) ===> imaging almost 10 lbs FAT
Lean mass +4.5 (lbs, 93.98lbs are lean mass)
Flexibility +2 (cm)
VO2 Max +12 (ml/kg/min, ok this measurement is based on resting heart rate)
Resting HR -26 (bps) ===> My heart is getting more fit! Was awfully high in Jan

Here is what works for me (still working on it every day):
* Eat healthy and balanced food
-> maintain good Carb/Protein/fat ratio, lots of fiber, low sodium
* Eat all my calories
-> all my MFP net calories after I set my goal
-> including pretty much ALL my EXERCISES calories
-> got a scale to better figuring out how much I eat
* I don't skip meal(s), snacks in between
-> need energy to workout and keep up with my kid
-> why do I want to do that, I love food, isn't that bring most of us to MFP?
* I don't cut any food completely out of my diet (people tent to give up easily if they do that)
-> I can choose not to eat it because it's too bad, and lost desire for it
-> PORTION control, portion control, portion control! (Eat moderation is a key)
-> find better alternative/healthier version of the food you like
-> try to cook more at home
* Exercise a LOT and have a rest day (I started 2-3 days a week, now I workout 6 days)
-> Cardio including but not limited to - running (HIIT too), walking, swimming, DVD workouts, elliptical, Yoga, and adding wall climbing soon
-> Strength training: weight lifting (I found P90X's upper body workout are very challenging and love it)
-> Rest day: walking, yoga

My new, realistic, goals (now I know everything is possible even I had doubt at the beginning)
* Body fat down to 14%
* Total weight between 108 - 110 lb (doesn't really matter)
* Lose 2 more inches from my abdomen
* Lose 1.5 more inches from my waist
* Lose 2 more inches from my hit
* VO2 Max goal: 40 ml/kg/min (was 27, now 39, can go up a little bit more)
* Strength (of course, right now it's only in the "fair" zone)
* Flexibility: 3 more cm
* More fit (signed up JPMorgan for 3.5 miles run in May)

Note: I'll up my total net calories from 1200 to 1350 calories per day, due to more lean muscle & higher metabolism, etc.

For those who are discouraged by their scales moving: don't be. If you are doing it right and healthy way, you could be just losing fat, gaining lean muscles.

Really, you can do it!

ravenla

can you please be my weight loss buddy. i need some new inspiration i am 10 pounds away from my goal which is 129 if i can get lower i would love it. i also would like to lower my body fat % its 23% right now. please give me tips of what to eat, this is my workout schedule... monday 60 minutes aerobics, tuesday 60 minutes with trainer, wednesday break, thursday kick boxing 60 minutes, friday weigth training, saturday 60 minutes aerobics, sunday break.

princesslmc2

Bump

Mindful_Trent

This is super exciting!! Congrats on all your hard work - it's so nice to see someone experience great results by eating right (quantity & quality), exercising and taking care of themselves.

EbonyGemstoneHealth

This is awesome,how do you measure all of that! :O

ontheskinnyroad

GREAT JOB!

callipygianchronicle

What rocking results gained through proper nutrition and exercise. Congratulations!

slimyfishy

Yeah girl!!!! *thunderous round of applause* Woohooooo! :happy: :drinker: :flowerforyou:

Bridgetc140

This is awesome,how do you measure all of that! :O

My thoughts exactly! I saw one of bioelectrical impedance scales at Target, but it was only like $30...so I assume it's probably not of very good quality. I would LOVE to know all those stats that you know about yourself.

LadyPersia

Bravo!! Great job! You are a great motivator!! Thank you for your cheers and thank you for sharing.

atomdraco

This is awesome,how do you measure all of that! :O

My gym trainer does that, using Skinfold Calipers (Callipers). She has a BS degree on nutrition & fitness. My assessment is free as a gym member.

She said using Calipers is the most accurate way to measure body fat. I google the subject here is something about measuring body fat: http://www.annecollins.com/body-fat-calculators.htm

PJilly

What an amazing job you've done! Congrats! :happy:

Black_Swan

Awesome, congratulations!

taso42_DELETED

I am so proud of you!! You set such a great example of living a healthy lifestyle and really doing things right! Enjoy your continued success in health and in life! Proud to have you on my friend list! :flowerforyou:

anubis609

And that's how it's done. Applause! :drinker:

MeliciousMelis

EXCELLENT work- not only in doing all of the things you need to to achieve your goals- but also in tracking measurements for a really good comparrison of effort and progress.

You inspire me!!!

AdamATGATT

That's an amazing job Atom. Keep up the good work. With your attitude, I'm sure you'll soon meet all of your goals.

Thanks for being an inspiration to the rest of us.

chris1132

Thank you so much for posting this!! I have been having a rough week and this is what I needed to keep me going. Congratulations on all your hard work; you definitely earned it!!

cocodp

Thank you so much for sharing! It keeps the rest of us motivated!

Great job!

123456654321

Amazing. I am truly inspired.

NotAllWhoWanderAreLost

Love your smart approach to this!! Great work!

sarah44254

Atom - you ROCK! Always so helpful and polite and full of ideas! So successful with your efforts to make a healthier you!! What an inspiration!

mommynmotion

So awesome!!!

princesslmc2

That is FANTASTIC!!! And I absolutely LOVE that you're monitoring EVERYTHING.... From weight to measurements to % body fat to heart rate to everything else.

I know that when I get discouraged on the scale, I re-measure myself to notice those changes... When I'm bummed about the measurements, I find some other *positive* thing to hold on to.

You're making a healthy lifestyle change - and that is obviously affecting you in every aspect!!! Keep it up!!

callipygianchronicle

Bumping because I really think people need to look at these numbers. We’re talking a FIVE POUND net weight loss that results in a TEN POUND reduction in FAT. People are obsessed with the scale, but you took 10 pounds of fat off your body even though the scale only moved 5. That kind of weight-loss should be everyone’s goal: the kind where fat leaves, not the kind where the scale moves.

dengarrett

I love this - I started from such a base of ignorance and i just keep learning and improving. Here - in one simple list - shows me all of the areas I need to work on and a real life demonstration of why.

Thank you!

rileysowner

Good job and observations.

ladyhawk00

I pretty much think you rock - but you already know that.

So proud of your commitment and dedication - and that you take time to help others and are a thoughtful and truly lovely person. Keep up the good work and enjoy the great results!