Committments

I know I've been remiss with postings lately but that's going to change. As I move into my next fat burning phase, I will be posting a minimum of three times a week just to keep me honest, on track and talking through all the ups and downs that is fat burning.

Roger and I talked about the plan that will start on October 1. Here it is in a nutshell (walnut, I believe).

1. Current weight 225. Goal weight 194 (5 lbs less than where I'll settle once I move back to maintenance). I'll start by dropping 100 calories each week (Monday through Friday) from my top end 2500 until I've got a 500 calorie daily deficit 5 days a week. Weekends will stay at 2500 calories. This will give me an eventual 1500 calorie a week deficit or around 3 lbs a week. Given my goal, I should achieve that sometime next June.

2. Right now I'm not doing much exercise other than weight training 3 times a week and walking the dog. I'll bring back the extra walks, starting at 15 minutes 3 times a week and increasing to 30 minutes 3 times a week over time. After I get back from my trip to Cali I'll add bike sprints once a week like I was doing before this whole maintenance gig.

3. Finally I wanted to add a performance goal so that I have something other than weight loss to focus on and something that would be FUN! (remember that?) and would improve my overall performance. To that end, I've decided that would be kettlebell swings. I'm setting a goal of 10,000 swings from October to June. Very doable I think. Roger will add swings to my weight routine to hit them from the heavy angle (for strength and power) and I'll add them on the other days for metabolic conditioning. A one-two punch.

I think this is a very sound plan and one that I can live with for the length of time it will take to achieve the goals.