After sharing my body composition results with co-workers and other interested individuals who follow a plant based lifestyle, I am reevaluating my goals for the next 4 months. As of June 12th, I had made my weight goal, although put on a few pounds this past few days. While their test scale added on a few more pounds, it’s not much concern to me. Weight is just a number, but if I look and feel good, then I am fine with it.
That said, the most immediate goal will be an upcoming physical with my doctor, if I decide to make one. You can read why I feel I don’t I need one this year, but to make a point with my doctor and this way of life (eating a plant-based diet) I might schedule one. This is also provides me the opportunity to get my blood tested.
Beyond that I have been reviewing my results and have started looking at ways to reduce my fat weight by 5 pounds. This weight has nothing to do with achieving or maintaining the initial goal I set of 175 pounds. As I was told yesterday, it’s possible that since last October I have lost a combination of fat and muscle since slimming down from 216 pounds to 175 pounds. I do believe the hard part is under control, diet. While some people won’t agree I feel I have a very healthy diet that does not have me eating added fat.
The exercise has increased since June 1, I have been trying to get to the gym 3-4 days a week, which includes lifting weights followed by 30-45 minutes of cardio. In addition to that I am adding a 6 week push up program called one hundred push ups. I have always hated push ups and honestly never really been fit enough to do more than 15-20 when I was younger and supposedly in better shape.
This program allows you to do sets of push ups 3 times a week as you build your strength, based off your initial test. All the initial test is to determine how many push ups you can do. If you can’t do more than 5 that is not a problem, if you can do 15, great! Regardless of how many you can do, you build off that number doing 5 sets, resting 60 seconds between each set. The last set allows you to max out the number of push ups you can do, while implementing a minimum.
Before you start week 4, you do another exhaustion test (how many push ups can you accomplish). Based on your results you pick the appropriate column and follow the recommended number of push ups for 5 sets. Again, maxing out with set number 5. Week 5 will be dependent on how much push ups you finished during week 4. Finally week 6 is dependent on week 5. The goal to be able to accomplish 1 set of 100 push ups.
This will help overall strength as well as core strength. “When someone talks about the core, they’re referring the muscles deep within the abs and back, attaching to the spine or pelvis” (source). It’s a basic exercise, which is accomplished without any added cost for equipment. “Many experts now agree that the push-up may well be the “perfect exercise”, as stated by personal trainer Jonathan Ross, a spokesman for the American Council on Exercise” (source). This additional exercise combined with the 60-90 minutes of weight lifting and 30 minutes of cardio three to four times a week should help me achieve my desired goal of losing 5 pounds of fat as I work towards a leaner and stronger body.