My monthly fatloss progress report....

Today's Post: Monday, 3-19-2012

Since last month, The good news is on building more muscle. And, so far, that news is VERY good.

I'm doing well with the higher amount of weight on my dumbells I recently bought. They are getting a bit easier to lift. And, I'm beginning to see some increase in strength on other exercises. Best of all, they are enough more work, I'm getting more of a cardio workout during my dumbbell workout.

However, since last month I gained another pound on the scale.

That’s the less bad news.

The worst news is that I gained 3/4 an inch on my waist.

Since my goal is to lose 4 to 6 inches on my waist, clearly I need to lose the 9 pounds AND at least 16 pounds more of fat more that I replace with 15 pounds of muscle.

I may be on track for the muscle gain. But I need to do a good bit more to lose fat too.

I came up with in idea I hope will work. At least it might help.

I've cut back from having tons of sugar on my oatmeal every day. Now I have been having half that much 7 times a month. That already was an 8 to one cut back. I recently realized the banana breakfast with sugar I've been having every Saturday didn't taste that much better than the version I've been eating with none!

So, now instead of 7 times a month I'll be having sugar on my cereal 3 times a month. So instead of an 8 to one cut back, I'll be close to a 20 to one cut back!

Sugar is fattening enough, that should help!

And, of course I'll maintain my other cut backs and exercise that helped me take off the weight to begin with.

My new plant to limit almond butter and add broccoli each evening has been in place.

I've been doing a decent job with it too. Apparently it may have helped but wasn't enough.

I'll continue it add more doable calorie cut backs as I find them.

(I now need to lose 9 pounds total to return to my goal weight. And, I still need to lose at least four to 6 inches off my waist.

According to pictures I’ve seen, I’m now at about 25 % bodyfat. To remove my abdominal fat, according to those same pictures, I also need to add enough muscle to stay at or just slightly below my goal weight AND lose about 12% to 15% of my current bodyweight as fat.

This translates into losing 20 to 28 pounds of fat while gaining 12 to 20 pounds of muscle.)

I'm finally putting the initial plan in place to add the muscle. But the fat loss part still needs some work. And so does my total calories of exercise and activity. I average 1400 calories a week now. But 3500 would be better. The good news is that there may be a 2100 calorie a week fix I can actually do. The next section repeats that from last time.

* X * X *X *

(Future improvements still planned:

Eventually I’ll also need to get a specialized minibike or other seated leg exerciser I can use while seated at my desk and another I can use while reading at home or at my home computer.

They don’t yet make those that I know of but most people today need them. Given the health harm of sitting too much and how many people do that, these minibikes or other seated exerciser for your legs and chairs that match them well are coming soon I think.

Walking burns about 300 calories an hour. (200 if you are skinny and walk slowly to over 500 if you walk really fast or walk somewhat fast but are much heavier.)

Using a seated minibike or other seated exerciser that you use much less effort on but keep moving slowly most of the time you sit can easily burn 50 calories an hour.

Then if like many people today you sit for 6 hours a day, you could easily add an extra 2100 calories a week by using a seated minibike exerciser most of the time you sit at home or at work. That would help people lose about 2 and a half pounds a month for a few months once they got into the habit of always using one.

If I’d used one of the seated minibikes since I began my current fatloss plan, I’d still need to add the extra muscle to be at my goal weight. But I’d be trying to add muscle weight to get back to my goal weight! That’s because I’d be 10 to 15 pounds less fat.)

I’ve also had an idea for awhile. Before sewing machines had electric power, they had an under the work area treadle that was designed to be effective but avoid distracting the person sewing from doing their sewing.

It may be possible to find an antique sewing machine and find a manufacturer to make a design of that treadle mechanism that would do the same for people working at a desk.

It’s proven to do the job needed in actual use!)

I’ll let you know how my additional planned changes and efforts work next month.