Paunch check-in for December 2009

Written by Mike on October 9th, 2011

OK, so no updates since November 2009. It’s now 2 years later! Below is my final paunch-shot for that year as well as my stats (which I never got around to posting up). Notably I hit 65kg, where my weight has stayed to the present day.

As predicted in my previous post, I stopped going to the gym. I haven’t really had to exercise much to maintain my weight. I still play the odd game of basketball and keep to sensible (but not restrictive) eating habits.

Stat Amount
Weight 65.6kg
Chest 84cm
Waist 79cm
Hips 85cm
Thighs 54cm

Mission accomplished!

 

Paunch check-in for November 2009

Written by Mike on November 16th, 2009

We’re approaching the end of 2009 now. While I have seen very good weight loss over the year, I don’t think it’s enough to achieve the six-pack I had set out for at the start.

Admittedly I haven’t been trying to improve my abdominal muscles and mainly been focusing on weight loss. I think I’ve hit a bit of a plateau as my last few weigh-ins have all been about the same.

Unfortunately my gym going is probably going to be greatly reduced as I’m changing jobs, where I will be working in another part of the city.

Stat Amount
Weight 67.6kg
Chest 85cm
Waist 81cm
Hips 84cm
Thighs 55cm
 

Paunch check-in for October 2009

Written by Mike on October 11th, 2009

The big news for this update is that I’ve joined a gym. I’m now going about three times a week to a gym near work with some colleagues. One of them is really thin and wants to gain muscle and the other primarily wants to lose weight, so we’ve been doing both cardio and weight sessions.

Unfortunately due to joining the gym I’ve stopped with the two hundred squats program while I adjust. I’m hoping to resume it soon though.

I’ve continued to see some slight weight loss and reduction in waist line. No six pack yet but I’m approaching my target weight of 67kg.

Stat Amount
Weight 68.9kg
Chest 87cm
Waist 81cm
Hips 85cm
Thighs 57cm
 

Paunch check-in for September 2009

Written by Mike on September 13th, 2009

I dropped the ball with no August update. Fortunately my weight has continued to slowly decline and I’ve finally managed to weigh-in below 70kg.

I haven’t resumed running properly, although I did go on one run a couple of weeks ago. The weather is now warming up, so I should get back into it soon!

I’ve committed to the two hundred squats program. It’s not really focused around losing weight, but I think increasing the strength of the largest muscles in my body will be beneficial for running. I’ve also been doing a single set of push ups in the morning and at night.

I really think all the weight I have lost has come from diet control though. Eating according to how much energy I burn seems to be the key.

Here are my stats:

Stat Amount
Weight 69.6kg
Chest 86cm
Waist 84cm
Hips 87cm
Thighs 58cm
 

Cool exercise: the weighted roll-out

Written by Mike on July 27th, 2009

This exercise works a number of muscles, including both the upper and lower abdominals, the lower back and the triceps.

To perform this exercise you will need a small barbell or a dumbbell set with the nuts loosened a bit so that the weight plates move freely. Then it’s simply a matter of:

  1. standing on your knees,
  2. putting both hands on to the barbell or dumbbells,
  3. keeping your elbows locked, and
  4. pushing forwards, letting yourself roll forward until you can’t go any further.

Finally, reverse the movement until you are back where you started.

Here’s a video I found that illustrates the exercise quite well. It’s a lot harder than it looks!

You can add a weight plate on your back as you do this to increase resistance.