My Fitness Goals in the Next 18 Months

I signed for a limited membership in Gold's Gym Ayala Center Cebu. For the next 18 months, I am allowed to go to the gym 144 times.  That is basically 8 times a month or twice a week. I used to go to the gym every day, but I realized that it is not really sustainable and it was very expensive.  I believed that the limited membership is good enough for my fitness needs.

Here are my fitness goals for the next 18 months:

1. Reach my target weight of 75 kilos or 165 lbs.  My supposed ideal weight based on some online calculations is at 148 lbs, but I think it is too thin for me as I want to gain some muscles as well.  I want to look a healthy and fit rather than being too lean.  The last time I weighed 165 was probably 18 years ago.

2. Do 20 strict pull-ups in 1 minute.  For me, the pull-ups are one of the best gauges of upper body strength.  Even at my heaviest weight, I try my best to do at least 1 pull-up. I want to do 20 in one minute without releasing my hands from the pull-up bar.

3. Do 1 rep of 200 kilos of squats.  Strong legs are also important that is why I also want to improve my squat personal record here (PR).

4. Finish a 6k run below 36 minutes.  I want to run above 10 kph at a sustained pace. I have no intentions to become a long distance runner in the next 18 months, but running will be a big part of my fitness regimen. I want to focus on speed and middle distance endurance.

5. Improve PRs on exercises like bench press, barbell curls, push-ups, planks, rows, etc. 

The there for my campaign is #BeMyStrongest #BeMyBest! I am not getting any younger, but I believe that the best is yet to come. 

New Gym New Blog Name

Fitness First in Ayala Center Cebu has closed down and it has now been replaced by Gold's Gym.  I have been seriously committed to becoming healthier and stronger back when I was still with my old gym and I am going to rededicate to fitness in my new gym.  A big part of that commitment is to blog my fitness journey. 

Fitness and Lifestyles goals for Year 37

I turned 37 a few days ago.  As I get closer to 40, I think I have to adjust and customize my fitness goals and activities. I cannot become a super athlete anymore.  It probably be so hard to achieve 6 pack at my age. It is now time to set some goals and make some plans on achieving it.

1. Lose Weight - I have to be realistic. I do not think I could possibly lose 30 lbs. over the next year.    I have to make a goal that is achievable and something that would allow me to have a "life".  I am currently around 205 lbs. My goal is to lose 10% of weight for the year. I will just round it off to 21 pounds. 205 - 21 = 184 lbs.  I have to lose an average of 1 - 2 lbs a month.  
2. Start Running - The moment I go down below 200 lbs., I intend to start running again.  Running is probably the best work out because it is practically free and you can run anywhere. Run in the rain, run at night, run at the beach, anything is possible. It is also one of the measurable aerobic exercise.  It is just difficult to run if one is too overweight. Running puts too much strain on the knees and joints. To be able to run effectively and healthily, I have to be in a weight that will not put me at risk of a knee injury. I believe at 200 lbs, I can start slowly running.  I expect to start running by next month.
3. Diet - I will try to modify my diet.  I do not believe on cheat days because cheat days will just lead to more cheat days. If cheat days are good, wouldn't be weird if your husband/wife tells you that he/she wants a cheat day on your marriage once a week? I will try to adjust my diet to my activity level.  I will try to make some personals in the coming days for my year 37 diet.
4. Monitor Body Fat % - After losing around 30 lbs. in the past 10 months, I do not subscribe much on BMI. If BMI is the main measurement, I am obese. I don't look obese. My waistline is now down to around 34 from 40. I grew some muscles. I lost a lot of fat.  If I use this Body Fat Calculator, I intend to have a waistline of 32 and a neck size of 16. I will monitor more my measurements.
5. Supplementation -  I will be trying some stuff this year like new weight loss pills, protein, and energy supplements.  I will monitor the results as well as the cost effectiveness of supplements. I need to check if they indeed deliver on the promised results. The food supplement industry is a billion dollar industry and there are countless of products that are just like placebo.
6. Blogging - I was not as active lately in writing but I was pretty much spending at least 2 hours a day at the gym. I will be more present here in the web by giving constant updates on my activities. 

Here some pictures of me in the past couple of months:

Watching the Cobra Ironman 70.3

Celebrating 9 years of marriage

Fitness First Zumba

STC Venus Run

Eating out

Links:

Summer Fitness Review

Compare me a year ago....

Turning 37

Cobra Ironman pictures

June 2013 Goals and Summer Review

It's the middle of the year and I have been going to the gym for around 7 months already.  I could somehow say that I was able to shed a lot of inches and excess poundage.  I am still a long way to go from my ideal body weight but I am still enjoying the quest. 

One of the major breakthroughs that I made in the past couple of months is having a waistline below my age.  I am 36 years old right now and my waistline was about 39 inches when I started going back to the gym. Now, I am wearing size 34 pants with a belt.  I am quiet happy with that achievement.  The only drawback is that I might be shopping again for new pants next month because I could probably drop down to 32 inches.

I am so glad that I am able to sustain my work out routine over the summer. I was not able to write a lot because I was so busy with work and I have been going to places. I was able to go to places like Bantayan, Alcoy, and Argao. My plans of visiting my mom in Sydney did not push though but I have no regrets because I could be going there during Christmas time and I could probably show off my chiseled body then (hehehe). Here are some of my summer escapades:

Posing with my wife in Antig Tingko Beach, Alcoy

Papa Kit's zipline

Showing off my 2013 beach body ;)

Jumping at Sugar Beach, Bantayan

Bantayan with my Rainmakers Barkada

For June, my intention is to maintain my fitness routine.  I have to intensify my workouts this week so that I can be leaner when my nephew and nieces arrive from Australia for a vacation.  I will probably do morning and evening sessions of exercise in some days. I intend to join PM Les Mills RPM classes in the evening to increase my aerobic load. I will also try to regularly join, Body Pump and Hard Core classes. For supplements, I am starting to include Whey Protein (Twin Labs 100% Whey Fuel).  Excellent surprises are in store I guess, so wish me luck!!!

Links:

March 2013 Goals
Starting a new blog on weight loss
Island hopping with Robinsons Homes' Rainmakers Group

3-1-2013: Fitness Goals for the New Month

It's March already and it is practically the start of summer.  I have decided to take the day off to rest and evaluate my fitness goals for the month.  Sine I have established a fairly good routine, I felt that it is time to work on specific goals.  For this month, it is also about losing weight. I have proven to myself that I can exercise for around 3 hours and I have been diligently going to the gym for months already.  I am ready to really give another serious shot to losing weight.

Weight Goal on March 31, 2013: 87.5 Kilos (192.5 lbs)

Exercise Plan:

I will focus on cardio exercises.  The classes that I can join in will be BoyJam, BodyCombat, Sh'Bam, Zumba, HardCore. I will limit BodyPump to maximum of once a week. I will start running again. My run routine will be 15 minutes of intervals.  Rotex and Bike are also possible exercises.  For weights, my cycle will be 40 X 12. I will minimize lifting heavy weights.  I may join fun runs. I could target 5k by March 16 and 6k on March 24. I could also do double gym sessions on some days probably T-Th.

Diet Plan:

For March, I will be making most of my meals.  As much as possible, I will be the one who will make my own food because if keep on eating outside, I could end up eating more than allowed.  For sure, I can also eat out sometimes but it should not be everyday. I could retain my sandwich breakfast but I will be including veggies like lettuce and tomatoes to my sandwich.  I could have some nuts or nuttela for snacks. For lunch, it can be sandwich again as I bought some chicken ham. Dinner will be my lightest meal as I will probably just be eating cereal for most of the days. I will try to avoid eating rice the whole month. I will check if indeed rice is a counter weight loss item.

Supplementation and Rehydration:

Ripped Fuel Extreme will be taken at the meal before working out.  I will take a tab before most breakfasts and probably some dinners. Amino Chewables will be taken before sleeping everyday.  It could be 2 tabs on heavy workout days.  Endurance Fuel will be mixed with Gatorade or Powerade for my drinks.  I am not so concerned flavor so most of my drinks a bit diluted.


My bottom line this month is really just about my weight.  I really want to go way below 200 lbs for me to take on higher goals like strength and muscle building. I want to lose a lot of weight because I want to do longer runs and to focus next on functional fitness. For the past few months, it has been mix and match, and I realized that it is sometimes better to just focus one goal first. Hopefully, I will hit my targets for the month and really start to get fit in the summer season of 2013.

I want to slim down!!!

I am turning 32 and I want my waistline to be the same as my age. I think the last time I had a 32 inch waistline was 16 years ago. I want to write this down so that I will be able to see if I can progress in my goal of having a physically fit body. My waistline now is about 34 but I still weigh 90 kilos. I need to lose 15 kilos in 3 months.

This is my goal and every week, I will monitor what I did and hopefully I can also help others achieve the body that they have always wanted.