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Posted on Apr 30, 2009 - 10:00am by John P. in Health & Fitness
I’m back with another Health Challenge update for you guys. It’s been about two weeks since the last update, and when I last came to you I weighed 183 (down from a high of 195). Those of you who are checking in on the Health Challenge page have seen me documenting the changes occurring as a result of the Challenge, most recently, the fact that I dropped below 180 today for the first time in a long time.
Here is the current summary of activity and results. I did workout on the days in between, but didn’t document except on days when I took a measurement.
| Date | Pullups | Squat Thrusts | Pushups | Arm Curls | Treadmill | Weight | Body Fat |
|---|---|---|---|---|---|---|---|
| April 6 | 35 | 34 reps / 60 lbs. | 188.8 lbs. | 22.5% | |||
| April 9 | 30 reps / 60 lbs. | 186.5 lbs. | 22.1% | ||||
| April 12 | 50 | 20 | 87 reps / 60 lbs. | 185 lbs. | 21.7% | ||
| April 15 | 80 | 57 reps / 60 lbs. | 183 lbs. | 21.5% | |||
| April 20 | 15 | 125 | 20 | 25 reps / 70 lbs. | 182.4 lbs. | 21.3% | |
| April 25 | 50 | 181.1 lbs. | 20.9% | ||||
| April 29 | 15 | 50 | 56 | 75 reps / 60 lbs. | 178.6 lbs. | 20.4% |
As you can see, my body fat percentage has decreased by approximately 2% in these three weeks. I actually lost about an additional 1% in the previous couple of weeks, and I’m looking forward to breaking the 20% barrier and being down in the teens once again. Ideally, I would like to be at 10%, so we’ll see how close I can get in our remaining 2 months. That is going to be tough to do given the relatively slow progress in the last month, but I guess I’d be happy to even hit 15% at this point.
Keep in mind that I’ve not yet begun to incorporate any aerobic conditioning into my routine. It’s all been strength training up to this point. So I think that when I start getting on the treadmill in the next couple of weeks I might begin to burn through body fat a little quicker. We’ll see. In the meantime, I’ve got a few things for you guys to check out that were shared with me over the last week.
Finally, remember folks that caloric intake restriction is absolutely key to the Health Challenge. All the exercise in the world is not going to amount to anything if you don’t limit the incoming calories! So basically don’t eat anything you don’t need to.
How are you checking your body fat percentage?
Tami,
I have a Scale with Body Fat analyzer
. You can get em at Amazon, or Target, Walmart, or whatever. $50 or less will get you a good one and they just send a little pulse of electricity through your body to measure. You can’t feel it at all.
John P.
Excellent job! I have had a goal of 20% or less body fat for 3 years and can not get there. I have been fighting the fat for 3 years. I started at 218 and am down to 194. I work out like a mad man. Hit the gym at least 4x a week but have hit the 194 at a year and have only been able to maintain. Body fat is down to 23 but can not get below. I think age (47) and genetics is a factor. I will keep trying. Jim
Nice job John! I like the first three exercises you have in the chart; all compound total body functional movement. Arm curls, not so much.
I believe long-term consistency is key and changing things up as the body adapts to a routine. I’ll watch for your progress on Twitter!
Yes Mark, you are correct. All of the exercises are designed for maximum impact, except the curls. Those are purely for vanity. :-) I just want to have really big guns!
John P.
Fantastic progress John. You are on the right path and I am sure soon you will quite be under 170s.
Dang John! Keep up the great work, looking at that photo of yours, you’re arms are actually looking quite muscular! Way to go man! :)