Back in January I joined Core Fitness and the first thing they did was take my measurements so I can compare them 7 weeks later. Well it’s been 7 weeks and I finished my first course and here are the results:
| Before | After | |
| Weight | 84.7kg | 80kg |
| BMI | 25 | 23.6 |
| BMR | 1946kcal | 1881kcal |
| Fat | 20% | 17% |
| Fat Mass | 16.9kg | 13.6kg |
| Fat Free Mass | 67.8kg | 66.4kg |
| Total Body Water | 49.6kg | 48.6kg |
| Chest | 99cm | 101cm |
| Shoulder Girdle | 55cm | 57cm |
| Thighs | 56cm | 58cm |
| Arms | 28.5cm | 29.5cm |
| Hips | 105cm | 100cm |
| Waist | 98cm | 93.5cm |
What do these numbers mean? Basically my weight has gone down from 84.7 to 80 and that includes gaining around 1.7kg of muscle. I’ve lost fat around my waist and hips (I actually had to add two new holes on my belts) and I’ve added muscle to my other areas like chest, shoulders, thighs and arms. My aim wasn’t to lose weight but gain muscle mass and right now I’m actually below my ideal weight. But, this is just the middle area because I’ve lost weight in fat and now will gain weight with muscle which is why most probably when I get measurements again in 7 weeks time I would either be the same weight or hopefully more.
The first week was very intense, I didn’t puke but I very nearly did, like just about to but didn’t. It was a killer and it scared the shit out of me but I kept going back and I now actually enjoy going to the gym. Even though its still exhausting, I no longer feel like I am going to die from a heart attack or puke. The lessons are as advertised, just 20 minutes long and I go 3 times a week. I’ve refused to do any work out or cardio during my off days since what attracted me to Core Fitness was the 20 minutes 3 times a week selling line. 20 minutes 3 times a week was all the time I had to give and wanted to give and I’ve stuck to my guns. My cardio hasn’t improved that much because of that since I was advised to run during my off days.
Every week I have a different trainer that takes me through the 20 minutes of workout. Whats cool about that is every trainer has their own style of training and exercises so once my body feels like it’s getting used to a routine, my trainers change and I’ve suddenly got to survive and get used to a new routine. After every 20 minute session I get a fully body stretch out by the trainer which is nearly as grueling as the 20 minute workout.
One of the cool things I like about Core is the SMS’s I get on the day of my workouts. They serve as a reminder on what time my course is but they also provide health tips as well like the following:
Hi Mark! Workout today at 8:20PM! FYI: Drink 1 glass of cold water 15min before a meal gives your metablism a 25% boost!
Hi Mark! Workout today at 8:00PM! FYI: Studies show that people who drink 3 servings per day of Green Tea lost more fat around their midsection
Hi Mark! Workout today at 8:00PM! FYI: Pizza? Choose Domino’s. 1 small order, thin slices, add anything, but ditch the ground beef and pepperoni
I was given a nutritional plan when I first started which you can see [Here]. It wasn’t too difficult to stick to since it mostly involved eating what I usually eat. The biggest change was the breakfast and dinner. Breakfast I used to have pancakes from McDonalds while dinner I used to have a lot of carbs (3 turkey & cheese sandwiches or bread with labneh for example). For breakfast I now have sausage & egg mcmuffin while for dinner I either pickup 2 chicken taouk + 2 meat tikka in a plate (no bread) from Kebabji near my house or I grill steak at home. I get my steak (fillet) from a butcher but recently I started getting ostrich steak from Sultan Center which I found out has the superior nutrient content of red meat while having less fat than a chicken breast. Too bad I can’t have it breaded and fried! Oh and another big change is the greens, I now eat a lot more vegetables and salads. I used to barely eat anything green before but now I want to eat them. For example when I go to Le Notre I usually order a fish or meat dish and their sides are usually rice or potato. I now have them swap them for steamed vegetables. It’s really weird but I think I do this because I want to get healthier and I am seeing my self get fitter.
I’m not perfect though and I do cheat but I like cheating. I look forward to cheating because it helps me stick to my diet. For example I passed by Chocolate Bar twice during this 7 weeks and overdosed on chocolate (enough to last me through the 7 weeks!) and once a week I pick up a Cadbury Flake or a Twix from the bakala. Oh and there was the Ferrero Rocher incident. The one thing though I am REALLY craving but can’t and shouldn’t have is the molten chocolate cake from Chili’s. It’s always on my mind but I’ve still managed to resist it!
So that’s basically it. I am going to sign up for another 7 weeks and I want to continue improving. I’m going to have Fahad post about Core Fitness to give you guys a better idea of what it involves since it’s his gym and he will be better able to explain it. I will definitely post my measurements again after 7 weeks and we’ll see how things changed.
