Week 3 Results - Start of Week 4

Week 3 Results - 6/03/2019 - Start of Week 4 - Day 22 
6:00 am - Monday

Meet in office for end of Week 3 health interview, update of full body measurements and  body fat analysis. 4 weeks into my medical leave to loose weight and 3 weeks in the books at the weight loss boot camp. I am still experiencing right hip and lower back pain; the intense pain is affecting my ability to complete some of the cardio and circuit based exercise programs. During the weight check I was advised to rest and monitor my lower back and right hip as much as possible. According to the trainers, even though I am loosing weight, I still have enough extra weight around the mid-section that will cause lower back and / or hip joint inflammation when over excising. Unfortunately I can not take Ibuprofen or any other muscle relaxing medication because they elevate heart rate and blood pressure, something I have to avoid at all costs. 

I originally signed up for 10 weeks, after talking with the lead trainer I am thinking to reduce that number slightly. I am still very pleased with the results after only 3 weeks. The CORE objective of attending the weight loss boot camp, loosing weight to produce a significant reduction in high blood pressure (HBP) readings is a goal I can achieve based on current progress even with a shortened schedule. Other signs that show the nutrition / life coaching / weight loss program is working so far:

• Reduction of weight by 37 pounds since start of medical leave 4 weeks ago.
• Average Resting Heart Rate (RHR) has been reduced from 92 BPM to 80 BPM. 
• Heart rate cool down periods from max BPM to RHR / BPM are above normal / expected times for someone of my size and age, a positive sign of a healthy heart reacting to exercise.
• Daily morning stress level tests show a consistent level of decreasing rates from Day 1 to Day 22.
• I am experiencing a newfound sense of mental clarity, on Day 1 of the boot camp I stopped taking ALL high blood pressure medications that I have been using daily over the past several months. The HBP medications were making me feel awkward and confused at times which was affecting both my personal and professional life. 
• Significant reduction of the swelling in my lower extremities. 

Key Numbers from Start of Third Week - Day 15:

• Starting Weight 332
• BMI: 48.4
• Body Fat: 36.4
• Blood Pressure: 155 / 84
• Max Heart Rate during program: 155 BPM
• Average Resting Heart Rate (RHR): 85 BPM 
• Max Calorie Intake during program: 1700

Key Numbers from Start of Forth Week - Day 22:

• Starting Weight 328
• BMI: 46.6
• Body Fat: 35.6
• Blood Pressure: 150 / 80
• Max Heart Rate during program: 158 BPM
• Average Resting Heart Rate (RHR): 80 BPM 
• Max Calorie Intake during program: 1700

According to the updated body fat analysis, the latest numbers say I lost only 4 pounds during Week 3 however body fat and BMI readings were reduced, I gained muscle mass in upper legs and neck and still lost an average of 1 inch in body areas that need reduction. The most noticeable numbers are still the continued reduction of my high blood  pressure (HBP) readings from 170 / 98 on Day 1 to 150 / 80 on Day 22. 

Boot camp Workout Schedule for Week 4 - Monday - Friday

7:00 am / 7:30 am - Morning Wake-up, In room stretching

7:30 am / 8:00 am - Breakfast 
8:00 am / 9:00 am - Morning Walk
9:00 am / 9:30 am - Morning Warm-up Workout
9:30 am / 11:30 am - Circuit Training / Cardio  - Change from week 2
11:30 am / 1:00 pm - Lunch
1:00 pm / 3:00 pm - Weight / Strength Training - Change from week 2 
3:00 pm / 4:30 pm - Pool / Ocean Calisthenics / Relax Time
4:30 pm / 6:00 pm - Dinner
6:00 pm / 7:00 pm -  Evening Walk
7:00 pm / 8:30 pm - Personal Time
8:30 pm - Lights Out

Boot camp Workout Schedule for Week 4 - Saturday - Sunday

7:00 am / 7:30 am - Morning Wake-up, In room stretching
7:30 am / 8:00 am - Breakfast 
8:00 am / 9:00 am - Morning Walk
9:00 am / 9:30 am - Morning Warm-up Workout
9:30 am / 11:30 am - Circuit Training / Cardio - Change from week 2
11:30 am / 1:00 pm - Lunch
1:00 pm / 4:30 pm - Pool / Ocean Calisthenics / Relax Time
4:30 pm / 6:00 pm - Dinner
6:00 pm / 7:00 pm -  Evening Walk
7:00 pm / 8:30 pm - Personal Time
8:30 pm - Lights Out