9 Week Challenge - Week 3



WEEK 3 COMPLETED - This past Sunday marked the end of the 3rd week of my 9 week challenge.  This past week I still struggled with sickness from the previous week, I was pretty much MIA from my exercise routines for the first 2-3 days.  I did however manage to make up for it by doubling my daily exercises by waking up extra early in the morning so I can do my exercises both in the morning and night time.  I managed to do this for 2 days in a row.

Despite my effort this past week to do my exercises, I still lacked one major aspect of exercises this week...aerobic.  I was simply too congested to do the exercises (though I managed to get through 1 routine).  And if I wanted to bring my fat % down, I need to focus more on aerobic exercises.  I hope this week brings good weather that enables me to run outside to do aerobic exercises unlike the previous week's downpour that we experienced.

As I analyze my performance for the first 3 weeks, you can easily tell that I have a lot of work still ahead of me.  My progress has been slower than I anticipated and if I am to reach my goal some adjustments will need to be made.  Hopefully by the end of the 4th week I will be able to get a clearer picture as to what those adjustments are.  Even though, I'm progressing slower than I'd hoped, I'm still encouraged to press on.  Everybody is different and each body progresses and reacts differently, so to expect a steady loss each week is not realistic.  Who knows maybe after next week I will see some significant improvements towards reaching my goal.

Highlights of this week's training and final weigh in:

  • 3-4 hrs of weight training.
  • Approx. 1 hr of aerobic training.
  • Approx. 3 hrs of badminton.
  • 30 mins of ab exercises.

Final weigh in for this week:

  • 163 lbs (plus 2lbs from previous week).
  • 18% body fat (minus 1% from previous week).

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