My weight loss journey week 4

Weight loss journey last week recap

Well, well, well. I made it to week four without going crazy! Moreover, I lost weight. Here’s a recap of last week.

I only had one rest day. Last week, I did my resistance training for six days and five days of cardio. I could feel the aches on my legs, but I did not stop. Luckily, I didn’t suffer any injuries.

Resting is also as important as training. Resting allows your muscles and joints to recover. And your body to reap the benefit of your hard work.

I’ll be making adjustments on my training regimen starting today. The adjustment may stick, or it may not. Either way, there will be changes.

Oh, and my digital scale broke. I tested the scale by weighing 5 kg and 2.5 kg weight plate, and I got a reading of 5 kg. So, was my scale off by two kilograms the entire time? I will never know. No matter, I bought a new one for $18. I should test this new scale for accuracy too.

Weight loss journey week 4 starting weight

My weight last Monday was 69 kilograms. And after checking my weight this morning, I realized I lost 3 kilograms in a week! 

I am now 66 kg at the start of week 4 in my weight loss journey.

How is that possible? I’m sure the change of scale is the culprit. What will go wrong next?

Day 25

I started the day watching my baby daughter wake up, giggling and laughing. There’s nothing better. The morning got interesting when I opened my Tik Tok app. My last post was performing very well with 10 comments. I usually get 1 or no comment at all.

Before anything else, I fed my baby. She takes a long time to eat, so in between, I got some workout in. It’s leg day today, so I did squats and lunges. And then I checked my weight:

weight loss journey weight check september 14
Weight loss journey weight check September 14

I fed my leg muscles with one and a half of pork chops, two egg yolks, and a cup of rice. Eating your protein immediately after your workout is recommended for faster recovery.

Of course, I have to do my cardio. So, after my partner got home, I left the baby in my partner’s care and bolted. 

I feel energized with only one day off. A recovery period is critical in any training regimen to prevent injuries and keep you fresh.

So, I ran around the netball court. Jump the rope and did shadowboxing. It might get boring for you, but for me, I love it. 

There are much cardio you can do. And you have to pick the one you love doing. Otherwise, you will quit. It’s also good to change things up. 

Having 3 types of cardio that you love will make your cardio session a breeze. 

Day 26

I didn’t get to do too much today, other than taking care of my baby girl. I checked my weight, and to my surprise, it’s the same as yesterday. 

I thought it would be more due to my overeating yesterday. But, I must’ve managed to stay under the calorie limit. 

Also, my probiotics came in from SEED. The packaging looks great. Watch out for the unboxing of SEED.

My cardio routine is the usual, shadowboxing, and jump ropes. I couldn’t finish the full 30 minutes of cardio. Ten minutes into the routine, my partner calls and tells me to stop what I’m doing and help her take the groceries inside. Of course, I dropped everything.

For information on what I ate and exercises I did, I detailed them in the Youtube video. 

Weight: 66 kilograms

weight loss journey weight check september 15
Weight loss journey weight check September 15, 2020

Day 27

My weight today is the same as the other two days unless my eyes are deceiving me. I’m still on 66 kilograms. 

The weather is getting hot in Australia, it feels like summer, but it’s only spring. Tomorrow is going to be another warm one with a top of 30 degrees celsius. 

I didn’t get much work done today, but I spent more time with my princess. And that is priceless. 

It feels like it’s junk food day today with me eating 5 pieces of Grain Waves chips and demolishing two pizzas for dinner. 

There is also the “no pain, no gain” mantra that I’d like to discuss. If you live by that saying, you must get injured quite often. 

There’s nothing worse than a setback in your weight loss journey. I just want to say that if you feel pain while training, you should stop and assess the situation. 

The pain is your body telling you that there is something wrong. Quite often, your body is hinting you to rest that area. 

The recovery period is crucial in your training regimen. While in restoration mode, your body will benefit the work you’ve put into.

Find the food I ate and exercise in the Youtube weight loss journey by watching the video above.

Weight: 66 kilograms

weight loss journey weight check september 16, 2020
weight loss journey weight check september 16, 2020

Day 28

I think I need another day to recover. My Achilles heel is still hurting when I walk. 

So, I’ll be doing my cardio without putting stress on my Achilles tendon. 

Exercises I can do for now is resistance training that does not involve contracting the Achilles tendon. That means I’m training my back muscles today.

As for cardio, well, that’s a tricky one. Walking and running can both put a strain on the Achilles. 

So, no basketball, no jump ropes, no shadowboxing. What do I do!? There will be no cardio today until I feel comfortable. 

Breakfast

For breakfast, I ate my Subway leftover from the other night. It would be a waste if I didn’t eat it. 

Lunch

I made 2 lentils sandwich. Each sandwich consists of half a cup of lentils, a tablespoon of Kewpie mayo, and the 2 slices of wholemeal bread.

Also, I bought a large cup of soy cappuccino.

Snack

I had my other lentil sandwich.

Dinner

Lean pork with half a cup of rice. And I had my coffee. 

Weight: 66.5 kilograms

weight loss journey weight check september 17, 2020
weight loss journey weight check september 17, 2020

Day 29

Friday, September 18, 2020

Nothing spectacular happened today that it’s worth noting. But, here’s what I can tell you about doing sit-ups. Don’t do them.

They can hurt your back and your lumbar spine. A study comparing traditional sit-up training to crunches: trainees doing sit-ups had more days off than people doing crunches. 

[source: Effects of traditional sit-up training versus core stabilization exercises on short-term musculoskeletal injuries in US Army soldiers: a cluster randomized trial]

So, if you are doing sit-ups to strengthen your core muscles, switch to crunches ASAP!

Watch the video to see some crunch work out you can include in your training.

Weight: 66 kilograms

weight loss progress
weight loss progress September 18, 2020

Day 30

We headed over to our friend’s place today to catch up over lunch. Of course, there was plenty of food for me to pig out on. However, luckily, there were no sweets. 

After a good chat, we parted ways and headed to our next stop, my mum’s house.

We met my sister, her husband, their kids, and my mum for dinner. This was when it got horrid. I ate too much already at my friend’s house, now I am eating again. 

But that’s not the bad part. The worst part is that I ate a whole container of Buko Pandan. Buko Pandan Salad is a sweet Filipino dessert made of young coconut, jelly, and condensed milk. There can be more ingredients and can be expensive to make.

My problem with sweets is that once I taste, it’s hard for me to stop. Surprisingly, I stopped myself from eating 2 more containers of Buko Salad. 

Weight: 66 kilograms

weight loss journey weigh loss check september 19, 2020
weight loss journey weigh loss check september 19, 2020

Day 31

Another rest day today. And I can feel my Achilles heel is much better than 2 days ago. I am walking down the stairs smoothly without discomfort. 

This is my second day off cardio and one day off from resistance training. But, I find myself eating more when I am not working out. 

I ate a big bowl of oats, enjoyed a deep-fried fish and chips meal, and ate all the chips. Usually, I only eat half or less than half of the chips. 

Most likely, I have gone over my maintenance calorie limit again. And, I’m expecting a gain of one kilo tomorrow. 

Weight: 67 kilograms

weight loss check september 20, 2020
weight loss check september 20, 2020

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