What does Fat Loss look like?...

Hi Team, How's the week been? It seems to have been a crazy week in the world and with the kids going back to school this week, I'm hoping for normal to resume!

Today I had a Burger KIng as I forgot to make lunch for work and had a busy day. I don't tend to eat at fast food joints much. Prior to having kids I dont think I entered one for 10 years except to have a coffee or a milkshake!

Having kids changed that and occasionally we will treat the kids to a happy meal and I have now started to eat a meal with them.

But today the Burger king was the only place to eat while I waited for my windscreen to be repaired.

Am I freaking out? No not at all.

Whenever I have a biscuit for piece of cake or something that is "Naughty" and normally get the comment "You cant or dont eat that" or "I didnt know you ate bad things! you are mr healthy!" Yeah you are damn right Im healthy! but that doesnt stop me from enjoying a treat or a crossiant or a massive sandwich with all the bread! or maybe eating a whole packet of cookies!

I don't beat myself up about it, I just then adjust and ensure the next day I try to eat a little more healthy with lots of fruits and veggies!

I do track calories from time to time but I kinda know what and where I should be with food... but that took me some time to get there and in the beginning I tracked for around 30 days before I kinda knew where and what I should be eating.

I weigh myself at the beginning of every month.

Here is what my fat loss and weight gain has looked like over the last 12 Monthsas.

Last September 76kg and then in April this year near 80kg and currently Im sitting at 77.8kg. My body likes to be between 77 - 79kg, that is where it feels comfortable. Personally I would like to sit at the 80kg mark but I feel sluggish sometimes when I'm near that number.

During the covid pandemic I was at 72kg!

Fat loss is an up and down journey! There will be peaks and there will be valleys. World class strength coach Dan John says "The only measure should be if a year from now you have lost a pound (lb) then the diet was a success"

This is because 12 months means you go through the parties and seasons and most people add lbs so if you get one pound off in 12 months that is a success!

For a healthy fat loss journey we should aim to lose 1 -2 lbs a month.

So then do the maths... how many lbs would you want to lose and how many months if that meant losing 2lbs a month.

How do you do it?

Track your calorie intake.

Goal weight in pounds (lbs) x 13.5 = daily calorie intake.

Walk 30 mins a day and if you can do some extra exercises 3 times a week.

Eat protein, eat fruits and veggies, drink water and treat yo'self once in a while!

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What is your workout?

We had a great turn out for the return of the Saturday Morning Bootcamp after a summer break!

A couple of new faces too!

The team are great that show up and the energy is so fun! So if you want to get your workout in while everyone is asleep come and join us 8am - Charlbury Community Centre - Saturdays.

Im still doing my workout programme "Chisled Armour" Week 2 of month 2, and still really enjoying the workouts but my gym is outdoors in my back garden and the nights are drawing in!I Im very happy that that I installed outdoor lighting last year!

I still need to build a covering to keep the rain off! Maybe next summer!

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What are you listening to?

Love this!

• Chris