Fitness Zombie Weekly Update: Sept. 21 – Sept. 27, 2024

I have mixed feelings about the week. I’m embracing the 2.3 lb weight loss and the 1-inch reduction off my waist—any progress is good progress, especially in the world of zombies. But let’s be real, I didn’t get nearly as many strength workouts in as I would’ve liked. Adjusting to my new 5:00am wake-up has been tough, and my sleep pattern is still getting there. I’m crawling out of bed earlier these days and trying to normalize my sleep, but I’ve been loving the new morning cardio routine. My evening walks have also been a welcome addition to my schedule. Let’s break it down in fitness zombie style.

Zombie Workouts:

The week started strong, but there were a few missed opportunities. On September 21st, I clocked in 216.3 calories burned over 42 minutes, with 123.3 calories from cardio and 93 calories from stretching. My steps for the day totaled 3,582, not too bad for a zombie shuffle. But as the week went on, my strength training sessions were, well, non-existent.

The highlight of my week came on September 22nd, where I burned 492.1 calories in 82 minutes, with 433.1 calories coming from 72 minutes of cardio. I also threw in 10 minutes of strength training, which helped me hit 9,884 steps that day. It felt like I was chasing humans again, getting my fitness zombie groove on!

The downside? I skipped a few intense cardio sessions and missed strength workouts throughout the week. I managed to keep the cardio going consistently, burning 295.8 calories in 46 minutes on September 24th and 339.1 calories in 60 minutes on September 27th, but I still couldn’t fit in more strength training. Time management has definitely been a challenge. By the end of the week, I racked up a total of 2098.6 calories burned and 46,225 steps, but I know I can do better on the strength front.

Positives:

• My cardio sessions were consistent, and I burned a good number of calories over the week.
• I hit my highest step count of the week on September 22nd with 9,884 steps.

Negatives:

• I skipped several intense cardio and strength training sessions, which affected my muscle maintenance.
• Time management needs improvement to fit in all my workouts.

Conclusion:

While cardio was a win, I definitely need to step up my game in terms of strength training. Next week, I’m aiming to better balance both. The fitness zombie can’t neglect strength!

Zombie Body Stats:

Here’s the upside: I started the week at 218.4 lbs and dropped down to 216.1 lbs, marking a 2.3 lb weight loss. The best part? I lost an inch off my waist, which is a visible change that keeps me motivated. My BMI dropped from 28.9 to 28.6, and even though these aren’t drastic shifts, they are still steps in the right direction.

The downside is that while I lost weight, I also lost muscle mass, dropping from 144 lbs to 142.6 lbs. My body fat percentage ticked up slightly from 29.0% to 29.1%, which is a reminder that without strength training, I might be losing more muscle than fat. My BMR also dropped from 1886 kcal to 1869 kcal, indicating that I need to focus on retaining muscle to keep my metabolism humming.

Positives:

• I lost 2.3 lbs and an inch off my waist, which shows visible progress.
• My BMI dropped slightly, showing overall improvement.

Negatives:

• My muscle mass decreased, and my body fat percentage increased slightly, a sign of skipped strength training.
• My BMR dropped, indicating a slight reduction in metabolism.

Conclusion:

Losing weight and inches is great, but I need to focus on muscle retention and fat loss, not just weight loss. Time to get those strength workouts in to prevent further muscle loss!

Calories, Yum!

As much as zombies love brains, I managed to keep my meals balanced this week. I started with 1204.8 calories on September 21st, and even managed a higher intake of 1878.9 calories on September 22nd, which helped me hit 120.4 grams of protein. By the end of the week, I balanced things out, and my total intake for the week came to 9803.4 calories, with 600.6 grams of fat, 669.2 grams of carbs, and 590 grams of protein. Overall, I managed to stay balanced without overdoing it.

The downside is that I did have a couple of higher sodium days, particularly on September 22nd, where my sodium intake was 3513.8 mg. Higher sodium levels can cause water retention, which could explain why I didn’t see even more weight loss this week. I also need to be mindful of my fat intake on certain days, as 115.3 grams of fat is a little higher than I’d like.

Positives:

• I hit my protein goals for the week and maintained a balanced diet.
• My overall calorie intake was reasonable and controlled.

Negatives:

• My sodium intake was high on a couple of days, which may have led to water retention.
• Some days had higher fat intake than I’d prefer, especially on September 22nd.

Conclusion:

Overall, my nutrition was balanced, but I still need to watch my sodium and fat intake on certain days. A little more attention to those details will help me hit my goals more effectively.

Zombie Heartbeats:

My resting heart rate had its ups and downs. I started the week at 66 bpm and hit a high of 75 bpm on September 23rd, which probably explains why I felt a little more sluggish on that day. By the end of the week, my resting heart rate dropped to 61 bpm, which felt good. My heart rate variability (HRV) had a similar rollercoaster pattern, dropping to 23 ms on September 22nd, but recovering to 28 ms by the week’s end.

Overall, my heart felt pretty stable throughout the week, but I definitely want to stay on top of this to avoid any zombie-like stumbles in the future. My cardio sessions are helping, but adding more strength workouts will keep things balanced.

Positives:

• My resting heart rate dropped to 61 bpm by the end of the week, which is a positive sign for my heart health.
• My HRV improved from its lowest point to end the week on a stronger note.

Negatives:

• My resting heart rate spiked to 75 bpm mid-week, likely due to stress or lack of sleep.
• My HRV dropped significantly on September 22nd, signaling room for improvement in managing stress and recovery.

Conclusion:

Heart health is on the right track, but stress and sleep management are areas to watch. Getting more consistent sleep should help smooth out these fluctuations.

Zombie Glucose Survival:

Managing blood glucose continues to be a challenge, but I’m getting better. My average glucose level started at 109 mg/dL on September 21st, which wasn’t too bad, but then it spiked to 124 mg/dL on September 22nd. The real shocker came on September 26th, when my glucose hit 242 mg/dL. I know I need to keep my carb intake in check, especially when I’m not hitting as many intense workouts. By September 27th, my average glucose level dropped to 111 mg/dL, so I’m ending the week on a better note.

Positives:

• My average glucose dropped to 111 mg/dL by the end of the week, showing some improvement.
• I’m learning to better manage my blood glucose and make adjustments as needed.

Negatives:

• I had a glucose spike to 242 mg/dL on September 26th, which is a reminder to watch my carb intake.
• My glucose levels fluctuated more than I’d like throughout the week, signaling room for improvement.

Conclusion:

Blood glucose management is improving, but I need to continue focusing on consistent carb intake and workout intensity to avoid those spikes.

Final Zombie Thoughts:

Overall, this week had its ups and downs, but I’m embracing the positives. The weight loss and waist reduction were great wins, and I’m making progress with my cardio routine. However, I need to focus on improving my time management and getting those strength training sessions in. I’ll also continue monitoring my blood glucose and heart health to keep everything in balance. The fitness zombie isn’t giving up—next week, I’m coming back stronger and ready to keep shambling toward my goals!