Week 4 Results - Start of Week 5

Week 4 Results - 6/10/2019 - Start of Week 5 - Day 29 
6:00 am - Monday

Meet in office for end of Week 4 health interview, update of full body measurements and  body fat analysis. 

Key Numbers from Start of Week 4 - 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

Key Numbers from Start of Week 5 - Day 29:

• Starting Weight 323
• BMI: 47.3
• Body Fat: 35.7
• Blood Pressure: 145 / 76
• Max Heart Rate during program: 160 BPM
• Average Resting Heart Rate (RHR): 78 BPM 
• Max Calorie Intake during program: 1700

According to the updated body fat analysis, the latest numbers indicate only a 5 pound reduction in weight during Week 4. I have to say I am a bit discouraged since I felt week 4 was my most intense work out week and I was expecting weight loss of more than 5 pounds. According to the trainers, the weight loss has slowed down due to increasing muscle mass in some areas and muscle inflammation in my lower back and right hip areas from the increased intensity of the weight training workouts during week 4. 

Body fat and BMI readings are basically the same from week 3, there was still another 1 inch loss in body areas that need reduction so in reality I am still reducing. My high blood  pressure (HBP) readings continue their downward trend from 170 / 98 on Day 1 to 145 / 76 on Day 29. Another first, my resting morning heart rate has always been 80 BPM or more, it is now under 80 BPM.

For week 5, weigh training style workouts will be removed from the afternoon workouts and replaced with additional cardio training in order to kick start my metabolism and minimize muscle inflammation. The distance of my morning and afternoon walks will be decreased, however to trick my body into using additional calories, I will use a weight vest with a total of 18 pounds.

As I mentioned in the previous update post, I had originally signed up for 10 weeks and the lead trainer was suggesting for me to reduce my schedule due to the lower back and right hip pain. It appears I am reaching a point where I may cause more damage to my body then good with increased workout intensity. Even after taking the past weekend off from any weight and cardio training except the morning and evening walking sessions, the right hip pain is still very uncomfortable. 

I have decided to take the trainers recommendation and reduce my boot camp attendance schedule from 10 weeks to 7 weeks. Unfortunately there is no refund for weeks 8 through 10 since I pre-paid for the entire 10 week program to get a bulk price discount. However, I do have 18 months to return to the boot camp and use the remaining 3 weeks so it's not a total loss of the money spent, this simply means my vacation plans for 2020 are basically set. Yes, it would have been nice to see a larger drop in the weekly weight check but overall I am still very pleased with the boot camp results after 4 weeks. 

Boot camp Workout Schedule for Week 5 - 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 - Circuit Training / Cardio - Change from week 4 
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 5 - 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