Project Weight Loss - Days 3-5
January 6th, 2008 by Andrew BolisThis Post is part of Project Weight Loss and a follow up to Day 2 & Before Photos.
Value of the Public Commitment
Making a public commitment on here to lose weight has been very motivating especially during moments of weakness. Over the past couple of days I caught a mild flu. As a result, I took some time off relaxing. While I did skip working out for a day, I was tempted to skip my workout the next day. Being reminded of my public commitment on here, helped me to get the workout done anyways. It was a much lighter workout, just a few minutes of walking, however afterwards I felt much better. While making clear specific goals is motivating, sharing those goals and making them a public commitment is even more powerful. This is why I recommend that you make your goals public commitments because during moments of weakness you will remember that if you give up you are not only letting yourself down but also others that you told.
Weight Check
Day 3 - 201.8 pounds 23% Body Fat
Day 4 - 198.2 pounds 23.6% Body Fat
Day 5 - 197 pounds 24.2% Body Fat
It seems that I’m losing weight a bit too quickly, this is probably due to my flu. The next few days will clarify if the weight change was actual burned fat or just water loss as result of catching the flu. Catching the flu generally cause fluctuations in the body’s water levels. While it might seem that someone with the flu is losing a lot of weight, most of this weight is water instead of fat. As a result, usually when a sick person is recovering, their body will start putting back some of the water weight slowly.
Exercise & Workouts
Day 3 - This is the first day I felt I was getting sick however I was feeling fine physically so I performed my regular 20 minutes of cardio followed by 20 minutes of weight lifting.
Day 4 - Due to my flu, I skipped exercising on this day. Since I’m planning to workout 5 days a week, this also made a great off day. Off days, or days that you don’t exercise, are important because they allow your body to recover. Additionally off days are good psychologically because they prevent exercising from becoming a boring everyday tasks. Taking an off days is like taking a short vacation, where you come back feeling more refreshed and focused.
Day 5 - I just walked for 20 minutes. Afterwards, I tried lifting weights, however due to my flu, I felt a bit too week and decided to skip the weights.
Supplementation
I have been taking a daily multivitamin. One thing that I noticed on day 3 of taking the multivitamin is my skin looking healthier, and feeling softer. This is why I recommend that anyone take a daily multivitamin.
Overall Feeling
Even with my flu, I have been feeling a bit more energized as a result of eating healthier foods and exercising. I also have this great 2-3 hour window after each workout where I notice I’m very productive.
Your encouraged to share your goals with everyone in the comments section making them more of a public commitment 
January 6th, 2008 at 7:37 pm
[…] Here’s another interesting post I read today by >> Personal Hack […]
January 7th, 2008 at 6:32 am
I agree with you. A public commitment makes us more responsible. (But that is exactly why i always avoid telling people about the things i would like to do. cos that makes me answerable to all.) But the downside is that one can keep on postponing the work forever. But once you’ve given your word there are obviously more chances of accomplishing it.
Good to see that you are sticking on to your schedule even with the flu.
January 7th, 2008 at 12:08 pm
Chikoos, you are right making a public commitment is a bit intimidating, and of course one can keep putting off making the commitment therefore putting off their goal.
What I do recommend is that right when you come up with a goal, and you are 100% serious about it, no turning back, you have to start building leverage. Leverage includes circumstances that make it harder for you to slack off or give up in the future during moments of weakness or temptation.
Making a public commitment is a form of leverage.
Finding a mentor or someone who achieved your goal and learning from them is another form of leverage.
Accountability, or regularly checking in with a friend (or your mentor) also helps you stay on track.
As you pointed out though, you must set up the leverage right away when you are first starting on your goal, otherwise you might keep putting it off.
Thanks for your continual follow-up and encouraging words
January 7th, 2008 at 7:03 pm
Hey at least you’re staying disciplined. I know when I’m sick I just don’t feel like doing anything. I think you’re doing a heck of a job. From looking at your weight/body fat scores it looks like that flu is taking its toll on your muscle mass a little bit. Just keep pushing on through and try not to lose too much of that muscle.
January 7th, 2008 at 8:06 pm
TributeK, I’m trying to minimize my body’s muscle loss, if I keep noticing a large drop in muscle mass I will decrease my cardio workouts time and frequency. Thanks for your support, it’s very motivating
January 15th, 2008 at 1:58 am
[…] This Post is part of Project Weight Loss and a follow up to Days 3-5. […]