It’s truly wonderful to find healthy eating/fitness buddies on Twitter and the blogosphere. One of my newest buddies is The Fat Geek. He just posted my “Got Sweat?” entry on his blog and so I’d like to share one of his posts with all of you.
Week 4: Super Motivated
Week 4 has been a real success. I was super motivated the whole week. Thanks in no small way to all those folks who send encouraging e-mails and tweets via twitter, subscribe to the podcast and of course my family and friends. I am getting unbelievable support from all areas and it is truly what is making the difference. I Thank You all emphatically from the bottom of my heart.
I think the difference between success and failure with weight loss is 95% motivation. More on that another day, let’s get to the week that was and lessons learned.
I had a 2 lb weight loss for week 4. This is fantastic given the travel that took place during the beginning of the week and constraints the hotel gym put on me. However, we (or I did anyway) learned from week 2 that during travel it is your diet that requires the most attention. I was able to improvise the gym routine to ensure I got a good workout in, but I really paid strict attention to what and where I was eating. I think that made all the difference….and my proof is in the results this week compared to the results during week 2. If you remember, during week 2 I worked out like a madman, wasn’t too sure about what I ate and lost nothing. This week I worked out as best I could and concentrated more on my eating plan, which resulted in a weight-loss.
In science we would refer to my “Concentrate on Diet during Travel and less on Workouts Thesis” a hypothesis. To test my hypothesis we require experiments that test the casual relationships among the different variables. In this case it will not be fair. Given my not so good results in week 2 and my good results here in week 4. I will continue to follow my “Travel Hypothesis” (of concentrating big-time on diet) as I go forward. Thus, we won’t get to see if other factors may have caused the week 2 problem. We are all different but the results of this first experiment (last week, concentrating on diet) gives me enough proof to feel confident in my hypothesis that I will continue with that strategy during travel weeks. Which, by the way, happens again next week.
My workout routine for week four was pretty similar since the beginning. I have been doing strength training and running every day, with the following exceptions: Monday and Tuesday I had to improvise my strength training routine due to lack of equipment. This meant doing some old fashion push-ups and bench dips along with the machine exercises. I didn’t run on Wednesday morning because I arrived back home late Tuesday night. I did my strength training that was scheduled for Friday evening on Saturday morning because I was really tired Friday night. I feel way more confident with this routine right now, because I am confident that I can improvise as required and still gain great benefits from the exercise plan. That means a lot to me, given my work schedule and travel requirements.
My healthy eating plan was excellent for this week. I averaged around the 1700-1800 calories range each day of the week. I had about three Subway meals for either a lunch or dinner (trust the Subway 6 grams of fat meals). I ate out on Friday night, had some Salmon and rice (600 calories). During travel I tried to eat the same way I did when I was home. Bought a bag of apples and some bananas to throw in the hotel fridge, so I always had a healthy snack during the day. Basically, I ate the same as I would at home all during the day and then had a really healthy choice for supper. This worked. I will continue with this strategy for week 5. As I mentioned above I am on the road again. Once again I will be traveling to Calgary for part of the week (Tuesday to Thursday).
So, over the past 4 weeks I have lost a total of 14 lbs. However, if you break down the numbers you see that I lost 12 lbs during week 1 & 3, weeks I stayed home and had no travel. I lost 2 lbs during week 2 & 4, weeks I travelled. Big, big difference. Maybe week 2 skews the results, but it certainly tells me that I need to seriously consider what my expectations are during travel weeks. I need to be patient about my weight-loss when it comes to travel weeks. Finally, I need to trust my process here and that doggedly continuing to concentrate on exercising and eating healthy will have long-term pay-off.
To read more from The Fat Geek, to keep him company and cheer him on, visit his blog!