Plans change

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So, the old myasics.nl plan wasn’t working, partly because I am just way too busy right now to be setting aside the time it takes to run 16 kilometres. I have started a new plan for a 10K, but with four days running per week instead of three so each running event is short.

I got a bit bummed out and nonchalant about all of this, and took at least a week off of running. I did some ab workouts, especially at the office during my RSI prevention breaks. Mostly I am just wigging out. I have a guest lecture to give on short notice this week, and two more damn chapters to write.

Then I have more work to do after that. Bugger.

But, on the plus side, I feel pretty good with my diet. Being totally in charge of cooking and eating meant I was damn near vegetarian the whole time my partner was away. I also avoided all unnecessary desserts, from the birthday cakes brought into the office to the random munchies in the evenings. When I needed something sweet I had fresh fruit and yogurt, or a banana, almond milk and unsweetened cocoa powder smoothie. I also had some dark chocolate stashed in my drawer at work, but seriously. I bar of chocolate lasted me for weeks, so it is all good.

 

Results? I am starting to get visible vertical lines on my abs! Woo hoo! I can definitely feel strong, hard muscles underneath, and it seems (at least to me) that the layer of fat is getting smaller. I have asked to borrow the callipers again to check my body fat percentage. For now, enjoy this belly shot!

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Over a fifth of me is fat.

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Calipers have been used, and I have 21% body fat. Which is well inside the healthy or ideal category for a woman of my age. I may do the caliper test again later because it warns that the menstrual cycle can lead to misleading readings.

21%. Over one fifth. It means that I have almost 12 kilos of fat. Now, some of that will be intramuscular, some of that will be sub-cutaneous, and some of that will be visceral, and of course, my body would cease functioning properly if I had less than 13% or so.

Obviously, I don’t really need to lose fat for health reasons, although I suppose a reduction in visceral fat, the fat surrounding internal organs, would not be a bad thing. Even though 21% seems like a lot, at least compared to the body composition of men, I don’t really want to lower that just for the sake of lowering it. In fact, I wouldn’t mind if all the fat that covers my abs couldn’t just get relocated to my backside. I have always wanted a bedonkadonk.

So, in fact, this is going to be a very difficult challenge. I don’t have that much fat to lose. If I want six pack abs, I am going to have to do some serious working out to whittle down the fat I do have, particularly the tummy area, and to strengthen and build the muscles underneath so they show as much as possible.

So, my plan for now has three main steps.

  1. Get back into running. The last time I had well defined ab at all (only a 2 or 4 pack, unfortunately) was when I was training for distance running.
  2. Core muscles training. Big time. Long lasting planks, possibly on a wobble board or foam roller to make them trickier later on, dragon flags, windshield wipers, lots of other good stuff.
  3. Diet. I need to reduce the fat intake and the total calories as much as is reasonable. Xmas is going to be tricky.