My monthly fatloss progress report....

Today's Post:  Monday, 10-22-2012

1.  This month’s report is far less positive than last time.

I gained back a pound on the scale and about half an inch on my waist.

I am still over 5 pounds less than I was 6 months ago.  So, using the recumbent bike over the last month may have helped me gain less back.

But still, my hope for continued progress this month didn’t happen.

2.  My main effort will be to boost my minutes ridden each day at work on the recumbent bike. 

Last week my estimated calories burned was 1600 on the bike and 1,000 from my regular exercises.  That’s 2600 total which is less than the 2900 people get who do the best job of losing all their fat and keeping it off.  2600 during that week was also less than the 3500 calories a week of exercise tested to have the best health results.  And, much of the previous 3 weeks was similar in my total calories burned.  The problem was that I wasn’t beginning to use the exercise bike at work in the morning but only pedaling it from about mid-day on.

So, today I made an extra effort to begin in the morning and it’s working so far.

I’ve done 2,000 + on the bike in a week and so far today I’m on track to do that this week.

Once I can do that almost every day, that will help. I’ll be over 3,000 calories total for the week and over 2900.

Then I think I can gradually build up to 3,000 + a week on the bike from there.  That will put me above 4,000 a week total and well over the 2900 and 3500 marks.

(That extra calorie burn might well have prevented my gains since last time by itself.)

3.  The other way I’m working to lose my belly fat is to build muscle.  And there I may have made some progress.  I’ve actually added three things since last month in fact.

I did find a way to increase my strength and muscle building efforts, see my post on Thursday, 8-16 where I describe it. 

Initially, it was working.  Then I apparently overdid a bit and hurt my shoulders some.

Last month I posted this:

“The bad news is that it stopped working. I was using it successfully and am still stronger than I was.  But I developed some mild muscle tears in my shoulders that have so far kept me from continuing to improve.”

Since then I’ve been using lighter weights by two levels than I was.  After about 3 weeks I can finally tell it’s working and just this morning began the process of moving from two levels down to one.  So far that is successful.

Even better there are two reasons to believe the repair will work and I’ll resume making progress. 

These two methods are not only likely to work but to continue to help me add muscle successfully for two reasons. 

One is temporary and will only work for a few more weeks.  That though will help me with recovering from my minor injury now.  The nights have finally turned colder here which gives my natural testosterone level a boost each fall and has done so starting a few days ago! So muscle repair and gains will do extra well for the next few weeks!

The second method is a major breakthrough!  It will keep working every day I keep using it!

I’ve known that reports have it that taking in whey protein right after exercise has been reported to help.  But even though I bought some whey with no stevia in it which I HATE the overpowering taste of, I hardly ever used it because I used a blender which is a royal PAIN to wash.

Since then though I discovered the good news on whey was WAY understated!  Research long ago established clearly that taking in protein with the same amino acid balance as your body has builds muscle far more effectively than just getting more protein generally.

Just a few days ago I found that whey comes very close to have the same amino acid balance as the human body!

With that extra motivation I invented a way to add whey to my first glass of milk I drink right after my exercise.  AND it worked and is continuing to work!  I just use a fork.  Some of the whey blends in OK but I actually use the fork to strain out the rest and simply eat the paste off the fork.  The taste isn’t bad and overall this adds 23 grams of the effective amino acid balance protein each day right when my muscles need it most for repair and gains!

BINGO!  And, unlike the temporary fix from the weather, this one I can do all year long!

Next month, I expect to be able to report more progress in my muscle building and strength training efforts.

Conclusion:

Between cutting more calories with the exercise bike at work and adding that extra muscle in my at home strength training, I expect to see no more weight gains on the scale AND see some lower waist measurements!  I’ll lose fat and add muscle.

If it works, as it looks like it already is, the added muscle will burn more calories and I may also begin to lose weight on the scale too.

We’ll see how next month does!