Week 2, Day 1

80.8 kg (178 lbs.)!!!!! 1 week in and I am 3.4 kg (7.5 lbs.) down. This is fantastic. And I still had Subway on Friday and you know, steak and chocolate soufflé on Saturday. This is really working and if I keep losing weight at this rate, I should be down to my target weight, 55 kg (121 lbs.), in time – 10-14 weeks leaving plenty of time for toning up before summer. Actually, I will start weight training as soon as I hit 65 kg (143 lbs.) but more of that later. We’ll cross that bridge when we get to it. For now, I am basking in this amazing feeling of having dropped over 3 kg (6.6 lbs. +) in one week.

1-Week-In

But this is hardly time to celebrate. I have loads more to do and get done. From experience, I am expecting Week 2 to be brutal and the reason for this is: The first week, you are all determined and fired up to eat well and go to the gym but come Week 2, you might find yourself craving normal food and slacking gym-wise because it gets old to workout everyday.

You see, habits are formed through a process called ‘context-dependent repetition’.  For example, if each time you get home from school or work in the evening, you have a snack, a mental link is formed between the context of getting home and your response to that context: having a snack. Each time you subsequently snack in response to getting home, the link strengthens, to the point that it becomes automatic; a habit has developed. It usually requires a minimum of about 21 days to develop a habit.

So I am not used to eating healthy and going to the gym yet. It’s going to take another 14 days and this week will probably be the hardest and the most painful. I am definitely bracing myself for the worst.

Right then, moving on, let’s talk about food. Today, I had:

Meal 1: Brown bread (2 buns) with sardines (1 can) (at 17 00)

Snack: Yoghurt, 1 banana, 1 pear (at 19 30)

Meal 2: Indian-style roast chicken, 2 slices of brown bread (at 22 00)

W2D1-food

Gym

Steady rate cardio for the first 10 minutes followed by HIIT (20 minutes) at speed 8.0 for steady rate cardio and speeds 5.7 (walking speed) and 10.2 (sprinting speed) for HIIT.

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