Day 30 update = ???

30 Jan

Between the workout I did yesterday, and this evenings fitness tests (Yeah, I couldn’t wait and did it all a day early), my arms and legs are seriously totalled! The effort was entirely worth it though, because now that my numbers are all in, sorted, added up, calculated, and compared, I can now say that operation “Bring my sexy back” has started to get some real results! 😛

My main plan for this month was to make 3 specific changes to my lifestyle:

  1. Drink a nutritionally appropriate amount of water
    • Pace myself and spread it out throughout the day
  2. Change my diet to be nutritionally sound, and simple to follow
    • Go “cold turkey” on the “no” foods, and be strictly Paleo
  3. Do something daily to keep my heart rate slightly elevated
    • Rockin’ the standing desk

Now none of these were actual goals because they aren’t specific enough, so they were more like strategies to attempt to effect permanent changes in my life without making those changes too large or impossible to achieve.

Yes, diet and standing around for hours each day has been responsible for the the results I’ve seen. I’ve had only 3 decent workouts this month so my activity levels have been a lot lower than I’d originally planned, but this has turned out to be a very good thing because it showed me just how effective the little lifestyle changes have been. This has really reinforced my belief that you don’t get great results by jumping into the deep end and trying to do the impossibly difficult things all at once. That’s how I approached things in the past and it never worked out. You get great results from the sum of all of the achievable little things that you do to make positive changes in yourself.

Ok, so I’ve given you lot’s of talk about how great my first month results are, so here they are straight from my little tracking spreadsheet:


Compared to the previous measurements:

  • 7cm (2.8in) off the hip
  • 11.5cm (4.5in) off the waist
  • 3.3kg (7.3lb) overall weight loss
  • 5% body fat reduction (Based on caliper measurements)
  • Waist to Hip ratio is now “Good” (was in the “Unacceptable-Average” range)
  • Waist to Height ratio is now OK as it is below 0.5 (was in the Increase Risk range)

Of course, all of that stuff is just numbers. The real evidence is in the photos I took recently, and in the results of my fitness tests:

  • Fractional improvement in resting heart rate
  • 3 extra push-ups takes me from below average to average
  • Increase plank by 21 seconds indicating a stronger core
  • Extra 5 shuttles (100 m) in the beep test, indicating aerobic improvement

Now, if an ordinary guy like me can do all of that in 30 days without really trying, just think about how much more YOU will achieve if you make a few simple yet effective and permanent changes to improve your own health and fitness!


One Response to “Day 30 update = ???”


  1. Fitness Journey – Day 58 Progress | Diary of a Personal Trainer - 28 February 2013

    […] Day 30 update = ??? ( […]

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