In which I start a new fitness/health plan...
So I've decided to get fit and lose some weight (again, more on that below). Partly because it is a good idea to do so and also as work towards Project 0 - which I haven't forgotten about, honest!
Why is this Tom 3.0? I hear you cry. Well Tom 1.0* would be me up to the end of my undergraduate degree. During my first year I weighed 18.5 stone and come graduation with some exercise and healthier eating I had managed to get down to 16.5 stone.
In 2010 I made a concerted effort to improve my health and the results are plain to see:
I have slowly gained weight since then. I was able to motivate myself for a while with Project Thor but I have let myself creep back up to almost 15 stone (94 kg)!
I need a new plan - Tom 3.0.
*And presumably iterations which I never bothered to determine.
So the basic plan is to hit exercise and healthy eating hard and maintain it as long as possible. It can take quite a while to form a habit, the average is 66 days, and I want to get into a regular routine for running.1 The diet (which I'll discuss in more depth next week) is not one I intend to maintain but should help me with the inital loss of weight which always improves my confidence and helps me stick with a plan. It should encourage me to reduce portion sizes and eat healthier though.†
The basic plan:
- Run daily.‡
- Considerable change in diet towards healthier food.
- Follow the Tim Ferriss 4-hour Body plan to increase lean muscle mass.2
- Maintain this long enough to get into good habits.
†A lack of upcoming holidays will probably help too!
‡I accept that I won't always manage to run every day but even if I manage 5 days a week that's a significant improvement over my current lack of exercise.
Running & The Gym
Last year I ran the London Marathon, since then I've let things slip considerably.§ I want to get up to running 5 miles daily again as this will be a) healthy and b) good practice for a 10K I'm doing in September.
I won't go into much detail of the 4-hour body plan as I've mentioned it before.
§In 5 hours 19 minutes :)
I'm going to be posting weekly updates (probably on Mondays) with my weight and measurements and other data. Then you can all see if this works for me and also I will hopefully stick to it better :)
 Busting the 21 days habit formation myth, 2012. B. G. Sood. [online] Available at: http://blogs.ucl.ac.uk/hbrc/2012/06/29/busting-the-21-days-habit-formation-myth/ [Accessed 10 July 2013].
 T. Ferriss, 2011. The 4-Hour Body: An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman: The Secrets and Science of Rapid Body Transformation. Vermilion: London.