So I have this goal of dropping 2lbs a week when I first started MFP.  I started at 35.8% body fat, 151lbs of weight.

I later learned that burning 3500 calories meant dropping 1 lb of fat.

I burn about 3000 calories in a week. Sounds like I’m slightly under a pound.

I then determined that losing weight isn’t the same as losing fat. Or is it?

At my last check in, my BF was at 34.5%. I’m roughly at 145lbs. So I created a deficit of 1.3% body fat and 6lbs. Currently that puts my lean body mass at about 95lbs.

So….where was I going with this?

I thought if I could burn 7000 calories a week, then I’d be dropping 2lbs of fat weekly. However, I’m certain that the common-sense approach is to understand that I can’t target fat exclusively…I will certainly be losing muscle as well.

One source indicated that I am currently within a healthy range for body fat. I managed to slip just under. 

http://lowcarbdiets.about.com/library/blbodyfatcharts.htm

The 80% rule states that 80% of body composition is about diet. So if I’m messing up my diet 100% of the time, then I’m sabotaging 80% of me.

This is month 5 on MFP and doing PBT. 7 months if I count the 2 months of boot camp that preceded this. Unfortunately the weight loss has been too gradual. I don’t know what the average BF% should be when on an exercise regimen. I imagine if the diet were kept in check, I would see more dramatic results.

So now I have to edit my blog subtitle. Foodie to Fit…in 10 weeks months! 

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We’re now approaching another 10 week milestone at Peak Body Transformation. I’m exercising more, enduring more, and generally improving overall.

So what things have I noticed since I started this program in January?

1) I’m almost up another full band color. Newbies and jr alumnis grab the yellow and green bands. I’m almost exclusively using green and red. Sr alumnis are usually using green, red, and blue. A few very physically fit students are ramping up to purple.

2) I’m throwing in more toe (boy) push-ups (up to 5 pyramids). Although if it’s a particularly hurtful day working upper body, I’m still on my knee (girl) push-ups. I still occasionally fail on those 10 pyramid pushups, but 

3) Been pushing level 10 on those kickboxing fitness days lately. I’ve been trying really hard to at least squeeze out 400 calories per session. And when I’m really disgusted with the trainer, that means I’ve been pushing it hard.

4) Running/jogging for 60-90 seconds non-stop. I’m not sure how close i get to running 2 mins non-stop, but I imagine that’s just around the bend if I can push myself into doing it. What I really need to focus on is burning as many calories as I can within 15 minutes.

5) Getting 90 minutes of activity per day. I’m actually quite pleased that I’ve been able to maintain this schedule for 4 months going on 5. It tells me that I’m still determined, still on course, to getting a healthy lifestyle.

I still need to work on strengthening my core, especially those obliques and triceps. I’ve also been throwing in squats and lunges throughout my day to work on strengthening the lower back, thighs, glutes and knees. I definitely could use more balance too since I’ve noticed that I can get pretty wobbly at times.

Informative link of the day:  

 http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm

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