Casey's Inital Goals

Casey’s 8 week weight loss goals

Primary Goal – Initially my goal will be to weigh less than 200lbs.by June 5^th, the day we leave for Greece. This target weight may be decreased if completed early. Weight loss will not be due to the sacrifice of muscle, but fat only.

Secondary Goal – Increased weight training focused on upper body and core. I understand that this goal may slow the progress on the primary goal.

Tertiary Goal – Reduce financial burden of paying for food from the cafeteria or eating out by purchasing ingredients and making my breakfast/lunch.

Tracking

Monday weigh-ins will happen after class, in a dry towel.

- Starting weight as of 4/05/2010 is 212lbs. which is down from 236 in October 09.

Take a before and after photo.

- I will hang the photo on my bathroom mirror as motivation, and upon the completion of the 8 weeks, I will have another photo taken.

Means

Diet - Need to find a decent caloric deficit while maintaining proper nutrition.

1) Keep and share an intake log.

2) Remove excess intake from non-meal/snack time. No incidentals.

3) Only drink water/coffee/tea or real juice throughout the day. Limit soda intake.

4) Take my daily vitamin as a supplement.

Exercise- Burn enough calories along with my intake deficit, to start losing weight

1) Cardio work:

- 3 sessions minimum during the week, generally 45 minutes long.

- At least1 hour of cardio or equivalent activity on the weekends.

- Normal activities include Spinning, Cycling, Running, and Elliptical.

2) Weight training: to begin during week 5.

- 1 day of weight training to focus on core strength and chest/upper body.

- Where the weight loss permits, replace a cardio day and make it weights.

3) Increase my focus on stretching.