100 Days of Fitness
- 100 Days of Fitness: An Introduction
- 100 Days of Fitness: Week 2 - Nutrition
- 100 Days of Fitness: Week 3 - Exercise
- 100 Days of Fitness: Week 4 - Building a Home Gym
- 100 Days of Fitness: Week 5 - Supplements
- 100 Days of Fitness: Week 6 - Expectations
- 100 Days of Fitness: Week 7 - Footwear
- 100 Days of Fitness: Week 8 - Food Lies
- 100 Days of Fitness: Week 9 - Meet the Kettlebell
- 100 Days of Fitness: Week 10 - Sample Circuits
- 100 Days of Fitness: Week 11 - Days vs Weeks
- 100 Days of Fitness: Week 12 – The Geography of Weight Loss
- 100 Days of Fitness: Week 13 - Travel Training
- 100 Days of Fitness: Week 14 – Meals, Snacks, & The Pocket Workout
- 100 Days of Fitness: Week 15 - What It's All About
- 100 Days of Fitness: Week 16 - Endless Push-Ups & Learning the Pull-Up
- 100 Days of Fitness: Week 17 – Adjustable Kettlebells + A Circuit
- 100 Days of Fitness: Week 18 – Intermittent Fasting & Strength Test
- 100 Days of Fitness: Week 19 – 15 Minute Workouts & A Cool Workout iPhone App + Contest
- 100 Days of Fitness: Week 20 - Switching It Up
- 100 Days of Fitness: Week 21 – Reflections
- 100 Days of Fitness: Week 22 – A Week Without a Workout
- 100 Days of Fitness: Week 23 – Why We Work Out & The 30 lbs Lost Marker
- 100 Days of Fitness: Week 24 - 5 Common Home Gym Mistakes
- 100 Days of Fitness: Week 25 – Work Ethic
- 100 Days of Fitness Special: Men's Health in Movember
- 100 Days of Fitness: The Muscle Aesthetic
- 100 Days of Fitness: The Cure for Holiday Pounds
We've covered all the basics of the program, from the calendar to food to exercise and even supplements. Â You have the knowledge you need to successfully complete the 100 Days of Fitness challenge. Â All that's really left is to manage your expectations.
With any program, there are going to be ups and downs, highs and lows, great weeks and bad ones. Â It's your job to fight through these. Â The worst weeks are the ones where you feel you did everything right, but the scale disagrees. Â Thankfully, these are few and far between. Â If you look at your calendar and see you missed two or three days, you had a horrible week. Â Expect to see no fat loss. Â You really need to take this program seriously. Â When you get lazy, you start losing results. Â And I don't mean getting sedentary, I mean getting lazy on food choices. Letting too much sugar back in.
There will be a time when you can start eating carbs more frequently – once you hit your goal weight. Then you can work on maintaining. Â But a successful diet plan needs some momentum to keep you going. Â When you hit that wall and you start to cheat on your diet or skip workouts, every time you do that, it makes it a little harder to get back on the right path. Â Nothing motivates people like success.
As you'll see in my updates section, this was a rough week. Â I knew it was coming eventually, but I know to power through it and make next week a success. Â You need to do the same when you hit a snag – learn from it, change what went wrong, and get back on board.
Your expectations are important, but they're tied directly to what you put into this thing. Â You can't expect to lose 30 pounds because I told you. Â You have to expect to lose 30 pounds because you put in the hard work. Â Nothing on this program is all that hard, but nothing is free. Â I'm not telling you to workout four hours a day or cut your diet in half, but the rules are the rules. Â If you follow them, you can expect to succeed. Â If you don't, you're just gearing up for failure. Â And that's sad, because the only real way to fail at the 100 Days program is to quit the rules or quit altogether.
You've opted to walk this course for a reason – remember it. Â Whether it's seeing your abs or looking good in a swimsuit, remember that goal and remember that it's attainable. Â Stick with it.
My Results
As I foreshadowed, a bad week. Â My weight is still at 242.5lbs, a change of zero from last week. Â This is not unexpected though, as I had a terrible week with three missed days. Â I had an out of town guest come by and that translated to eating out and drinking. Â It was my choice, perhaps wrong, to enjoy myself with friends, and have burgers, fries, and beer – pretty big carb no-nos. Â So not losing any weight was to be expected. Â But there is a lesson to be learned here: when this program is over, you can live a normal life with the occasional indulgence and not gain weight. Â This isn't some magic trick. Â This is real weight loss. Â A secondary lesson which I expect to learn next week is that having late night dinner and drinks really messes with the scale. Â I'm assuming some of this is related to having carbs and food so late that when I weighed myself, I wasn't getting an accurate number. Â I'm expecting a big drop next week – and to make sure it happens, I'm going to take responsibility and make sure I have a great week, with lots of exercise and excellent food choices.