Welcome to my Fitness Journey fourth update! As always, at the end of the week, I publish my results and wrap up my progress. This is the results post for week #4. Let's get started :-).
Progress Tracking:
This week has been marked by significant changes. Firstly, due to the ongoing war, I'm working entirely from home. Secondly, my children's sports activities have halted, and I've taken on their training. My back is improving, but I'm yet to reintroduce squats and deadlifts. Adapting to a new workout program for my home gym was necessary, and when my regular gym finally reopened with different hours, I had to adjust my training to fit the new schedule.
At the same time, I'm diligently following the modified workouts every day without missing any and maintaining a proper diet.
The weekly chart looks like this:
- Weight: 82 kilograms (morning)
- Waist Circumference: 84,5 centimeters
- Hip Circumference: 97 centimeters
- Leg Circumference: 57 centimeters
- Calves Circumference: 38 centimeters
- Chest Circumference: 106 centimeters
- Body Fat Percentage:13.1 %
- Photos:
Challenges Faced:
I've already mentioned that the war has started, and many weeks have brought significant changes. Surprisingly, the state of stress has helped me train, although it's been challenging to concentrate while trying to write my next post. As you can see, the recent notes, even daily ones, are delayed by a day or two. Still, I've adapted to the changes in my workout program, exercise times, and training locations, and I'm training quite well.
Workout Routine:
My morning workouts now start later. While I used to be able to arrive at the gym at 6 in the morning, it now opens at the earliest at 7. Even if I warm up at home and come to the gym already prepared, I still have to shorten my morning workout. I had to remove at least one exercise for each muscle group and sometimes even the entire exercise complex. Often, I had to split my workout into two or even three parts.
Diet and Nutrition:
Regarding my diet, I practice intermittent fasting every other day this week. I noticed that it went very smoothly; I felt quite the opposite—very active and focused. However, it didn't reflect well on my weight, and by the end of the week, I realized, especially after my morning weigh-ins, that if I continued like this, I'd end up weighing much less than I wanted. So, in the last two days of the week, I indulged a bit, eating much more than usual, even more than I wanted. My goal was to finish the week weighing 84 kg. In the end, at my evening weigh-in, which was after my huge dinner and nearly a liter of water that I drank before bed, I weighed 83.5 kilograms.
Goals for the Next Week:
As always, my plans include continuing to work out somehow, somewhere. And I want to lose another half a kilogram, preferably fat, and by the end of the week be 83.5 kg.
Tips and Advice:
If you want to try intermittent fasting, never start fasting for 23 hours. Just like you wouldn't go to the gym and start squatting with heavy weights right away, you can't simply tell your body, which is used to eating three or even six times a day, to stop eating for 20 hours or more. This isn't intermittent fasting; it's just starvation. Controlled fasting should be approached like any other exercise for your body – slowly acclimatize it and explain that it doesn't need to eat every three hours. So, to start, try pushing your breakfast from 6 a.m. to 7 a.m., for example. Then, extend it another hour, and another, until your body understands it can combine breakfast with lunch.
