40 Day Fat Loss Challenge
It’s amazing to see on paper how many calories you can consume, in what quantities, and how much you need to burn through exercise (tracked via a heart rate monitor) to achieve a desired outcome; weight and fat loss.
Below, is just an EXAMPLE of what I would have to do for the next 40 days to get down to 16% body fat. I’m showing you this just so you can see how the numbers play out. Of course, I’m eating way more calories than this (in fact, when I was training for my bikini contest I was eating about 2000 calories a day!). I just asked our friend to input my numbers so I could see what they looked like.
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My BMR 1208 (Basal metabolic rate is the minimal rate of energy expenditure at rest)Fat loss 31.6% (23.4% (current) – 31.6% = 16% target fat percentage)Daily calories: 870 divided by 6 meals = 145 calories per meal(carb 59 grams, protein 57 grams, fat 29 grams)Energy output:BMR 1208 + Exercise 505 = Caloric output 1713
Caloric output 1713 – Required deficit 842 = 871 calories per day(Note: He has me losing 31.6% of my body fat because that’s about what the women’s winner did last year.)________________________As soon as I saw that to lose 8% body fat (31.6% of my current body fat; i.e. go from 24% to 16%) in 40 days, I’d have to burn 500 calories through exercise 6 days a week (I just got my heart rate monitor, so I’m not even sure how many calories I burn during a workout, but I’m anxious to learn) AND have a calorie deficit of 842 calories per day, meaning I only eat 871 calories per day, I knew that was too low for me in terms of calories.I modified my meal plan to about 1250 calories per day, and after 2 days, found I was still hungry, so I’m upping it even more. I don’t want to lose muscle along with fat, so I know I still need a sufficient amount of calories, along with carbs, protein, and fat. As soon as I figure out my happy medium in terms of calories a day and wear my heart rate monitor during a workout, I’ll give you an update on those numbers.Also, I’m not trying to win this 40-day contest, just continue to see results from my workouts, lower my body fat and lose about 6 pounds, so I don’t have to be THAT strict with my calories. I am curious to see where I’m at in 40 days though.We are setting up my heart rate monitor tonight, so I’ll be sure to tell you how I like it. Have you used one?
Very interesting..I never looked into the science of it all. I just bought a heart rate monitor and love it! Although I am pregnant now it still helps me keep track of how much I'm burning – while also making sure I don't get my heart rate too high during pregnancy. I love to eat and easily let myself overindulge so having it helps keep me on track. 🙂
I have a Polar RS300X Heart Rate Monitor Watch and love it! It works awesome and was not to expensive… it is currently around $79 on Amazon!!
What brand did you get? Keep up your awesome work! I love reading your blog!
So what are you eating? Your bikini prep diet?
I love this challenge idea! I think I should look into doing a fat loss challenge also.
I wore a heart monitor a number of years ago when I was working with a trainer, but I don't hvae one personally. I've been lazy since we adopted our daughter last year so one of my goals this year is to get back to working out. We have equipment in our garage so I have no excuse! I've been getting in 4-5 workouts a week. The jumping lunges are killing me right now, haha. 🙂 Hubby and I also started the 21 day Sugar Detox on Sunday – I just posted the first week meal plan on my blog. Since we pretty much each Paleo (not completely – we do have yogurt and kefir – both that I make – it's SO easy!!) so we're doing the Level 3 challenge. It's definitely restrictive – I LOVE to eat and have a huge sweet tooth, but I just want to get back off sugar after eating yummy desserts and cookies over the holidays! 🙂 I don't have a fat loss goal, but I am working on doing more pullups!
Good luck Megan – to you and your hubby! 🙂
You are truly inspirational! I am embarking on my own fitness journey (man is it tough after baby #2!)! I recently became a Beachbody coach with the hopes that I can inspire women (especially busy moms) to take the time they deserve and workout. I am hoping to host some Facebook challenges in the near future to create a supportive group for women to join and encourage one another to lead healthy lifestyles! I can only hope that I will be as inspiring as you are!
Misty
http://www.balancingahecticworld.blogspot.com
https://www.facebook.com/pages/Balancing-A-Hectic-World/392068747533169?ref=hl
Sounds like fun. Don't forget to stay in the fat burning HR zone. That should help a lot too! 🙂
Hi Megan,
I was just checking back to find out if you had updated this article. You are very motivational and inspirational to me. Best regards, Jai
Awesome! Looks amazing! Keep up the good work
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