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The day it all began!

By: Quinton de Bruin

The title makes it sound so dramatic, doesn't it? Today was the first day of the challenge and boy was it a cracker! Early start and managed to do a few of the important things at the start of any commitment, measure the current state!

I am happy to put the scale away for the 30 days, I weighed in at 112kgs and skinfolds indicated my body fat is currently at 16%. At 1.96m tall one can hide a few extra kilos but the skinfold measurements aren't fooled! I'll take my own advice and take a couple of before photos to compare to the ones I take on the 1st March, being the end of the 30 days. I highly doubt you have a set of callipers at home, so please feel free to ask at the gym to have your current measurements taken property.
So, using those two figures, I can calculate that I am currently carrying around 17.92 kilograms of fat (112kg x 16%). During the course of the day I have been thinking about what would be both a realistic goal but also a stretch for the next four weeks. Healthy weight loss is around 1-1.5kgs per week (closer to one per week but initially you tend to lose a bit more). So, I will be shooting for a loss of six kilograms. Taking my weight down to 106kgs and assuming I retain the same lean body mass, my body fat should then reduce to 12%. Let's see how we go!

I thought I would let you know what I plan to do each day in terms of the activity, and then share what I eat. I always try to train early in the morning – reason being, waking up at 5.30am is a victory in itself – boom, what a way to start the day with a conquest before 6am!

I am keen to retain and even slightly grow my muscle mass so at the moment I do a resistance session six days per week. I break the muscle groups up like this:

Monday & Thursday – chest and triceps

Tuesday & Friday – back & biceps

Wednesday and Saturday – legs, abs and shoulders (yes, another day would have been handy to even the workload).

Somewhere in the past I also heard that in order to effectively work larger muscle groups (pecs, back and legs) you are looking to incorporate three exercises of 3-4 sets. For the smaller muscle groups (bi's tri's and shoulders) two exercises with 3-4 sets is sufficient.

With the tips in mind from Abel (our Fat Burning Man) I completed the weights session in around 30 minutes (I set a rest time of 50 seconds between each set as I have found it way too easy to drift off into thought and lose track of how long you have been resting before kicking into the next set).

On completion, I fill my water bottle for the second time (aiming to keep sufficiently hydrated) and jump on the Spac Cybex trainer in our gym for a nice low intensity 20 minutes on level six. All up, my daily training sessions are typically 50-60 minutes, the variation being that on Wednesday and Saturday the weights take a bit longer with an additional muscle group and on the other days, I may do a bit more cardio. Felt great today!
To add a challenge of the challenge, I was invited to a corporate suite at the Black Caps vs Australia ODI today, I can hear you share my pain (thank you) – free booze, as much food (mostly bakes stuff) as you could want to eat, topped off with a gourmet ice-cream.

With that in mind, I can proudly say, I drank bottled water and two cups of coffee. In terms of eating, today looked like this:

Breakfast: two boiled eggs and 200g fish (I like sardines so it was them – don't judge me) tossed into a lettuce bowl.

Lunch: green salad of baby spinach and cos with cucumber and tomatoes. I had ham as it was the only protein available – lucky me!

Late afternoon, I snacked on cheese off the cheese board and in the car on the way back to Cambridge a piece of cured, dried sausage (Dry Wors – a South African snack).

I wouldn't call it a perfect meal plan for day one, but then again as we were reminded a number of times during the day – making the first day of a challenge the same day as going to a corporate box for eight hours is less than perfect too!

If you are taking on a challenge, please record your current status so you have something to measure against on the 1st March. We would really like to hear what those are and if you need a hand, the trainers are on standby to give you a hand. One down – 29 days to go.

The small print: now is probably a good time to encourage you to have a discussion about your personal situation with your doctor, a nutritionist and the Body and Motion trainers to work out how best to achieve any challenges you have in mind. The thoughts in these blogs are my own personal opinion and shouldn't be taken as direct advice. Some of the choices around what I consume or what activity I partake in may not be endorsed by Body and Motion. However, the team will always be keen enablers of your fitness goals! Talk to us today.


 

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