Reducing Body Fat (Part 1)

Yesterday I entered the Golds Gym Challenge at our local Golds in Issaquah. It’s an opportunity to “transform your body in just 12 weeks.”
The first step was to take “before” photos and weigh in and be measured. The most interesting measurement to me was my percentage of body fat. I’ve never had this measured before so I have nothing to compare it. However, I decided immediately that of all the measurements that I’d like to see change in the next 12 weeks, I want to reduce my body fat.


My body fat is 23.5% based on the hand-held measuring device I used. (I know this isn’t the best way to determine your body fat – but it gives me a place to start. Perhaps in the future I will try being “tanked” and see what that may tell me.)

So now I’ve set a goal:
I want to reduce my body fat by 12-15% in 12 weeks.

I hope this is a S.M.A.R.T. Goal – it’s Specific, Measurable, Relevant, and Time-bound. I’m not sure it’s attainable.

I decided to email Ben who is one of the coaches who is supposed to help me reach my goals. Here’s his suggestions to help me reduce my body fat:
You want it simple? Lift weights 3-4 times a week (weight that makes you fail between 12-15 reps per set…we’ll add weight as the Challenge moves on), 30-45 minutes of cardio 3-4 times a week. Oh, and make sure you eat clean. Connect with your trainer (with a plan as we talked about), and make sure they set you up. If you feel there are still gaps, please let me know. I’d be happy to meet with you again or give more detailed info via email. Log your food (everything and when you eat) for a week and send it to me if you want some suggestions.

There you have it. Lift. Cardio. Eat clean. Training Sessions. Repeat.
For me the hardest of these for me is definitely the eating. It’s really challenging – especially when I’m traveling. Today was fairly successful – but I’m not sure what the rest of this week is going to look like yet. And then the Super Bowl is on Sunday. I’m already planning now what I’m not going to eat during the game. Hopefully being more intentional will contribute to my success.

I’m sharing my goal on my blog for this reason: Going public with a goal adds accountability and support toward achieving it!
As you start the new year, have you set any goals? With whom have you shared them?
Feel free to share them with me by stating your S.M.A.R.T. Goal in the comments below.

I still have no clue whether or not I can actually reduce my body fat by 12-15% but I’m going for it! I’ve got nothing to lose…but fat!

I’ll try to keep you posted on my progress.

DDV

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Dave DeVries

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Dr. Dave DeVries is a coach, trainer and strategist – and founder of Missional Challenge. He is passionate about coaching and training church planters and missional leaders. His training skills have been used to mobilize church planters, pastors and ministry leaders across the country and around the world. Missional Challenge partners together with churches, networks and denominations to advance disciplemaking movements globally.With 25+ years of church planting and leadership development experience, Dave brings his passion and encouragement to those he trains and coaches. He created The Multiplication Cycle™ to assist church planters to start churches by making disciples. He has trained and coached hundreds of coaches and church planters across the United States and internationally.Dave has been coaching pastors and church planters for more than ten years. His experience in church multiplication led to his doctorate in transformational leadership at Bakke Graduate University. He also received a Master of Divinity from The Master’s Seminary and graduated from Biola University with a B.S. in Business Administration.
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