So I wasted another week of training due to my shoulder and wrist really hurting and causing me to not sleep properly and also me continually forgetting my gym fob!
To try and motivate myself a bit I am going to try and motivate myself by doing a 30 day cycling challenge where I try and go to the gym and cycle for at least an hour on the recumbent bike.
To see how much weight I lose in the 30 days I did a weigh in this morning and was up to 107.8kgs which is mainly due to drinking loads of fizzy drinks again over the past couple of weeks and also having McDonald’s for breakfast in the mornings meaning that my fasts were being broken 4-5 hours early every day!
I have decided that along with the 30 day cycling challenge I will try and get stricter with my intermittent fasting too so get back into the habit of eating better in the evening before stating my fast so that I can maintain my fast until mid day more easily. At the moment I am not eating much in the evenings so I am getting really hungry by about 7:30-8:00 so I am eating way before I should!
My challenge will start tomorrow 05/09/2022 and it will finish on 05/10/2022.
On Monday mornings which is my in office day, I plan to wake up at 5am and drive to the gym work out and drive home then get ready for work and then walk back to the office in time to start work at about 7:30. Then I have half days on Mondays due to being on call at the weekend so I can walk home and get there around the time to break my fast at 12:00.
The rest of the week I plan to walk to the gym and back so I will get my 10000 steps in before I start work at 7:30 each day and if I have any steps left over I can get them done in my lunch hour.
Recumbent bike wise I don’t want to set any goals other than doing an hour a day as I don’t want to overcomplicate the challenge. I am going to try and dial back my usual pace a bit to get some low intensity base training in to build up my aerobic base fitness up before starting to incorporate weight training and sprint training into my training after the 30 day challenge.
My idea once the 30 day challenge is to replace a couple days a week of the cycling with lower body weight training and then carry on doing an hour of aerobic exercise at the gym 5 days a week for the next month. Hopefully by next month my wrist and shoulder will be sufficiently healed that I can at least ride an exercise/spin bike as well as the recumbent bike as I expect that I will be super bored with the recumbent bike after 30 days of riding it every day!
My plan after the next 30 days is to be able to add 2 days of upper body weights to replace another 2 days of aerobic training so I will be doing 4 days of weights a week and 3 days of aerobic exercise.
After the 90 days I should hopefully be able to start riding the road bike instead of using the gym bikes which will make the aerobic sessions better and also way more enjoyable 😁
I am hoping that I will be able to lose about 2.5kgs of weight per 30 days which will mean that after this 90 days I should be under 100kgs and we’ll on my way to get to my goal weight of about 80kgs but we will see.
After this 90 days it will take me up to December 5th so I plan to do the same 4 weight training days and 3 aerobic days until the end of the year and then I will try and start adding bmx specific training to my routine and dial back on the aerobic days.
My plan for which training to do on which day when fully training is:
Monday – leg day 1
Tuesday – upper body day 2
Wednesday – aerobic day 1
Thursday – leg day 2
Friday – upper body day 2
Saturday – Aerobic day 2
Sunday – Aerobic day 3