Week 4 Fitness Update: Isn’t A Great Week

16 weeks fitness update

Image courtesy of lusi

Previous Updates

If you have not read my previous weeks update, you can read it here.

Week 4 Update

I have a confession to make.

I missed 2 of my workouts this week. 2 interval trainings to be exact. It has been raining for quite a few days this week and it makes it harder for me to grab my kit and go out for my training. Okay, I know it sounds like some excuses and yes, I admit it is. It is still possible for me to go out there to climb the stairs or find other alternatives but I didn’t really make the effort to do so.

On the brighter side, I completed 4 days of workouts. I must give myself a pat on the back for completing my first month of training.

What I Am Doing Now

I started doing circuit trainings this week.

Example of circuit training:

– Do as much push up as I can in 45 seconds and rest 15 seconds. Repeat.

My resistance workout right now consists of 8 exercises. I will go through all the 8 exercises in the above format (45 seconds followed by 15 seconds rest) and repeat them for a total of 3 sets.

Circuit training is a great way to ensure growth and prevent my body from plateauing. I am currently using my Gymboss Timer to time myself. I will show you a video on how to use it on my post on Friday.

My Weighing Scale Is Fooling Around With Me

I am facing one problem right now. Instead of losing weight, I am gaining weight! I am somewhat shocked to see that my weight is increasing instead of decreasing. However, I did my research and I found out some possibilities:

  1. I am gaining more muscles that weighs more than fat.
  2. I am taking in too much calories that caused me to gain weight.

I do not know the reason that caused my weight gain, hence I decided to get a caliper to measure my body fat percentage. Using the caliper is a much more accurate way to check the progress as compared to the weighing scale because it normal to gain weight when you gain more muscles. This can be rather misleading.

It is demoralizing to see yourself gaining weight when you are supposed to lose weight. A caliper helps to get a clearer picture of what is happening so I can decide whether I need to make any changes to my plan.

Fitness Tip Of The Week: Fit Your Workout Into Your Schedule First

If you fail to fit your workout into your schedule first, you tend to miss it.

Keep this in mind. I missed most of the workouts when I had slotted them last in my schedule. This means that I left my workout to be the last task for the day. I am usually rather jaded by then and motivation itself isn’t enough to get me to start exercising.

In order to complete your work out successfully, prepare your environment and schedule to make it easy for you to get into action. Dress in your work out gear so that it is easy for you to start your exercises. Make your workout one of the most important tasks in your day.

If you have the mindset that your workout is an important task that you must complete, you tend to complete it. Make your work out one of the most important tasks for the day and schedule it as the first task for the day.

It is hard to miss a work out when you scheduled it as the first thing you need to do. Wake up earlier if you need to. Working out in the morning on an empty stomach is also more effective as your body will draw the energy from your fats when it has no energy to burn.

Before I leave, I have one question for you. How do you keep yourself motivated to exercise when you don’t feel like doing it? Share with us in the comment section below and I will talk to you over there.

Working Out

P.S: If you have any questions, you can drop me a mail by clicking here. I will be glad to help.

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  1. I read an article the other day about how you’ve got to continue even after 4 weeks or 3 months…I’ve managed to hit the gym in the morning or at night if I’m super busy. I figure it’s only 30 minutes.
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    • Yes, you are right. All it takes is just 30 to 45 minutes to complete a workout. Most people focus on the pain of working out, however they missed the fact that it is only going to take them 30 to 45 minutes of their time!


  2. I keep myself motivated to exercise by making it a part of my daily routine on weekdays. I get up, brush my teeth, go to the gym. Yes, some days I’m more into it than others, but unless I’m sick or have a scheduling conflict, I go.

    Once I get to the gym, I have to credit my motivation to the trainers. I attend classes which they lead, a different trainer each day of the week. Whatever they tell me/the class to do, I do. I don’t allow myself to question it. And I know that if they weren’t there, I’d never push myself as hard.

    • Hi Susan,

      Thanks for dropping by.

      You have a great habit. Making exercising part of our daily routine can make it much more easier for us to complete our workouts.

      Keep it up Susan!