End of Challenge Notes

As I come to the close of my first challenge, I am trying to take stock of what I have done so far and try to make some notes for the next challenge.

Things I have done or learned through this challenge:

• I don't have a problem with working out 5 to 6 days a week, actually I kind of enjoy it. I get very cranky if I miss a workout or are not able to get some exercise in. I want to start riding my bike again (alot)...
• I probably need to up my cardio sessions in order to lose more fat. I am going to try first adding cardio sessions on the weight days (hopefully in the morning) so I will be doing 5 to 6 cardio sessions per week. At first I will just do 20 minutes using the BFL HIIT method (if on a treadmill or my Nordic Track) or run 2 miles (if running in the neighborhood). Oh yah, I'm going to get my Nordic Track out of storage and start to use it again for some cardio work.. :)
• None of my khakis/chinos fit anymore. They are all way too big. I can also fit comfortably in my 38 waist jeans right now (I was pushing a size 42 waist before I started).
• I have gotten smaller in some areas as I have lost fat. My gut and man-boobs are smaller and I don't have those small fat rolls on my back anymore (yeah!).
• I don't miss going out for lunch hardly at all. Actually, I would rather go workout than go out for lunch.
• I am still having trouble getting up at 5 am to do cardio work. I know that I need to do more cardio in the mornings before I have eaten to burn off more fat.
• For the first time in a long time, you can see my biceps, triceps and quads. Plus, I've got several veins showing on my forearms. I think its pretty cool.
• I am running a lot faster than I was. Last Fall, my typical pace was around 15 minutes per mile. My typical pace currently is down to between 12 and 12 1/2 minutes per mile.
• I feel alot better about myself as a person. This has really helped me with my self esteem and my mild case of depression. I am starting to believe that I am worthy of the good things in my life in spite of the bad parts.

I am planning on taking a week off and starting challenge #2 on Monday July 25th. I'm not exactly sure on what my specific goals will be. Off the top of my head I think the only goal I will not meet for challenge 1 is my weight loss goal which I think was 25 pounds. I did meet my other goals of fat loss, muscle gain and running faster though. I am hoping to lose more fat (and hopefully weight) this next challenge though but I don't know if they will be part of the goals.

I am considering the following goals for challenge #2:

• Body fat percentage less than 20%
• Fit into size 36 jeans/khakis comfortably
• Be able to ride 50 miles on my bicycle
• Be able to run 5 miles or maybe a 10 k race
• Lose fat at a faster rate than I am gaining muscle