Training log week 9/12 – Consistency

My goal for the next 12 weeks is to get fitter, lose some weight and body fat while maintaining as much muscle as possible, doing as little cardio as possible and eating as much as possible so my body doesn’t go in starvation mode or metabolism adaptation. I will be reverse dieting until I reach the highest possible daily calories that I can hold while still managing to achieve this goal.

Here’s my recap for week 9.

Consistency is the key and it isgetting so much easier with time. Build a habit and stay consistent. Motivation and dedication pays off.

Workouts

This week’s goals:

• 5x HIT sessions with Freeletics Bodyweight.
• 2x weight training sessions with Freeletics Gym.
• 3x workouts with Kayla Itsines Summer Sweat Series Week 2.
• 2x cardio sessions.
• 2x yoga sessions.

The Freeletics Bodyweight coach gave me some easier workouts this week, which I completed in only 3 days. I combined the 5 workouts into 3 sessions and that definitely took me over my limit.

I did also the 2 planned cardio sessions: I went running outdoors with Freeletics Running. My first session was on Monday after work, it felt so good to get moving after a long day in the office and I completed the MAAT workout which is 10 rounds of 200m sprints with 30 seconds break. The second session was on Saturday and my boyfriend joined me too, we did the SETH workout. I always finish the intervals with a nice long power walk to enjoy the weather and the nature in the park.

I have finally became consistent with my rehab sessions, now that I switched to doing yoga instead of the boring stretching that I did before. I did two 20 minute yoga sessions from Rachel Braten’s Ultimate Collection: Find Your Purpose and Time To Relax.

Sunday was my bonus workout day and I did the Kayla Itsines Summer Sweat Series Week 2 workouts, 1 round of each circuit for 7 minutes with 1 minute break between the circuits. I finished with a Freeletics Gym full body workout and it felt amazing to lift weights again.

NUTRITION & MACROS

This week’s goals:

• Stay at the same calories and macros like this week: 40%C-30%P-30%F.
• Hit my calories and macros.
• 4 meals per day.

Abs are made in the kitchen! No amount of workout will undo a bad diet. This week I’ve been prepping all my meals and packing my lunch for work and cooking dinner almost every evening. This helps me stay consistent and hit my calorie and macro goals because I know exactly what I am eating.

RESULTS

• Week 1:
  • -0,9 kg; +0,2% body fat; -0,5% muscle; -4 cm lost overall
  • 40%C-20%F-40%P
• Week 2:
  • -1,1 kg; +0,5% body fat; -0,8% muscle; -4 cm lost overall
  • 45%C-25%F-30%P
• Week 3:
  • No new measurements
  • 45%C-25%F-30%P
• Week 4:
  • -1,4 kg; -1% body fat; +0,3% muscle; -6 cm lost overall
  • 50%C-25%P-25%F
• Week 5:
  • -1,1 kg; -0.9% body fat; +0,3% muscle; -4 cm lost overall
  • 50%C-25%P-25%F
• Week 6:
  • -1 kg; -1% body fat; +0,4% muscle; -7 cm lost overall
  • 50%C-25%P-25%F
• Week 7:
  • -2,6 kg; -2% body fat; +0,6% muscle; -13 cm lost overall
  • 40%C-30%P-30%F
• Week 8:
  • -2,4 kg; -2% body fat; +0,5% muscle; -13 cm lost overall
  • 40%C-30%P-30%F
• Week 9:
  • -2,9 kg; -2% body fat; +0,4% muscle; -16 cm lost overall
  • 40%C-30%P-30%F

Progress is going strong! More weight and centimeters lost this week. Slow and steady wins the race. I don’t want to lose too much too fast and yoyo back so progress is going according to the plan.

NEXT WEEK’S GOALS

I will be at a conference next week for 3 days so I’ll be eating whatever they offer there because I won’t have much time to prep and I don’t want to carry my food around with me as I change rooms between sessions. I could do it but I will test the food they have there on the first day and decide afterwards what I’ll do on the next two days. I am hoping that they will have some healthy food as well. Fingers crossed!

• Stay at the same calories and macros like this week: 40%C-30%P-30%F.
• Hit my calories and macros.
• 4 meals per day.
• 5x HIT sessions with Freeletics Bodyweight.
• 3x workouts with Kayla Itsines Summer Sweat Series Week 3.
• 2x cardio sessions.
• 2x yoga sessions.