Aim -10kg

[Devon59]

Hello Everyone,

I’ve started with the goal of fitness and loosing 10kg+. To stay motivated through injury and distractions.

Start date 01/07/20

Male, 59, 6ft/182cm, start weight 15.7st./100kg/220lb.

I have been around 100kg for 3 years or more and haven’t run at all although I used to do some short runs and keep fit in previous years, my job if fairly physical.

My bmi calculator says I should be below 13.5st/86kg/189.5lb

My main focus is on diet and believe 80% of the weight loss will come from eating sensibly, eat smaller amounts. Cut processed foods , eat fresh foods. Drink water. Eat about 500 calories per day less than you burn. Make sure I am in a calorie deficit and make sure it’s tangible and sustainable. Nutrition comes first. Rule of thumb; Eat meals max size of volume of water you can hold with hands together.

I started the first week ok, but on week 2 i caused a minor back strain from doing some stomach exercise. This stopped me from running for 10 days, but I have resumed the programme where I left off.

I am walking 10km per day regardless of this programme, so i could continue with this even when I stopped running.

I am also doing everyday bum bell (2x5kg) upper body weights. 30 reps x 5 different types of exercise x twice a day.

I weigh myself every morning, record it and at the end of the week divide it 7 to give a true weight per week.

25/07/20 this weeks weight 15.4st/98kg/216lb

[Dtay1978 Graduate]

Welcome 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

You sound like a man with a plan.

Enjoy your journey.

[Devon59]

Hi! Run update.

Just finished week 4, it has taken 7 weeks due to a minor back injury, which I had to pause the programme for 10 days, but continued walking everyday 1-2 hours, also an ongoing calf muscle strain. Seems to clear a bit when I massage the calf.

I’m happy with my progress and I’m eating Small amounts of quality food and drinking mainly water. I have increased my training using dumbbells everyday.

For anyone interested in weight loss, here is my weight in kg everyday from 1st June.

June

1st. 98.9 kg

1st/98.3kg 2/98.3 3/98.3 5th/97.5. 6/97.5. 7/97.5

8th/97.5. 9/97.5 10/97.5 11/98.7. 12/98.7. 13/98.7. 14/98.7

16th/98.7. 17/98.7. 19/98.3. 20/98.3 21/98.3 22/98.3

23rd/97.9. 24/97.0 25/97.0. 26/97.0. 27/96.5. 28/96.5 29/96.5. 30/96.0

July

1st 96.0. 2/96.0. 3/96.0 4/96.5 5/95.8. 6/95.8

7th/95.8. 8/95.4. 9/95.4 10/95.4 11/95.1 12/94.8 13/94.8 14/94.8 15/94.8 16/94.4Kg

[Devon59]

Hi! Just completed week 6. I found week 5 and 6 has a step up in distance, wasn’t sure I could do it, but I did It by slowing down a couple of notches to jog it.