Stronger with Caloy: weight loss goals

Sunday, June 15, 2014

2014 Goals and Plans for the myself and this Blog

This blog was originally made to focus on weight loss and having a healthy lifestyle. While I have not written much in this blog, I intend to have more entries in this blog and make this blog a helpful for others to also lose weight or maintain the ideal weight.

I have lost a lot of weight but also gained some back. I would say I had one of the best summer body in let say 10 years. I realized that I am far from my real goals. Today, I will set my goals for the year. This goal setting also coincides with the starting of classes. It is like I am going back to "school" to learn more about fitness and to achieve my dream body and physical fitness.

My goal for the next 12 months is to lose 12 kilos. I need to lose 1 kilo every month. The goal is really achievable and it is not too drastic for a guy in his 30s. I will lose weight by doing exercise, and have a proper diet. This blog will basically monitor the steps that I used to achieve my target.

For the next 30 days, my main goal is to ease myself to having an intense workout routine. There will be 3 intense work out days in a week. There is one day for rest (Sunday). The other 3 days is focused working on minor muscles or in doing group exercises.

One major component for my new routine is weights. Weight training will be optimised and initially be focused on improving strength. I will lift heavier weights at maximum 5 reps and 5 sets. Rest in between sets will be around 1 to 2 minutes. The 3 heavy days will focus either on the legs, chest, shoulders or back. Focused part will mean I will do 3 exercises on that part and 1 exercise for the other 3 main parts. For example during leg day I will do Squats, Leg Press, and Lounges plus Bench Press, Front Raises, and Bent Over Rows.

I will be posting my work out routine soon after I made my initial measurements and weigh in. My goal is to get good and consistent results. I want to prove that it is possible to have a nice body without spending so much time in the gym. The gym is important but staying there for more than 3 hours is not practical for real people. I want to cut down on my gym time but I want to make sure that I will still get the best results. I even intend to freeze my account for 2 months just to see instill in my mind that fitness is part of my like whether I go to the gym or not. It will be challenging but being independent from the gym will simply mean that you have made fitness and health a priority in life.

I hope that I will succeed in my journey and be able to help others achieve their ideal weight. Good luck to us all! ;)

Thursday, September 19, 2013

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.

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.
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.
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.
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.
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.
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: