July 2010 Summary

Another month of exercise complete and some surprising insight, changes and learnings. While the month started slow due to being overseas there was consistent exercise from 5th July to the end of the month with 1 day taken as a break. My target of 12,000 kcals was reached and there was reasonable progress on the weight & body fat loss.

Key highlights for the month are:

• P90X - I came across P90X and have tried 15 sessions. I formally start the proper program on Monday 2nd August.
• HRM - I've started using my HRM monitor again and from 1st August onwards my daily, weekly and monthly summaries will utilise the HRM kcal readings rather than those on the cardio machines.
• Nutrition - Overall my nutrition this month has been good with little or no junk food, alcohol etc. The last 4 days I've upped my daily protein intake to 40%+ and although this may be coincidence the last few days have seen the biggest change in weight and body fat loss.
• I've now lost a total of 8.8kg and 5.9% body fat since I started on this journey on the 7th March.

Month Summary
Starting stats: 78.9kg, 21.5% body fat
End stats: 76.7kg, 19.5% body fat
Weight lost: 2.2kg
Body fat lost: 2%

Days exercised during Month: 26 days
Elliptical calories burnt: 10,624 kcal
Recumbent bike calories burnt: 1,981 kcal
Total calories burnt: 12,605 kcal

Year to Date Summary
Weight lost: 8.8kg
Body fat lost: 5.9%

Days exercised during Year: 87
Elliptical calories burnt: 32,508 kcal
Recumbent bike calories burnt: 12,356 kcal
Total calories burnt: 44864 kcal