@Markrfitness
Mark R Fitness
@Markrfitness · 1:57

Welcome to the 12 to 15 lbs weight loss /body Composition challenge, or whatever your end of year fitness/health goal may be come and join us!

All right. Welcome to the twelve to 15 pound body Composition weight loss Challenge. There's a few of us here. I've eight decided to do this publicly on Swell, and we're going to come in every week. I've already started. This guy named Phil has already started. Ali is joining us. We've all got slightly different goals, but we're going to report once a week. I think it'll be good to report on Sunday

We've decided to go public here on Swell & take this challenge while keeping each other accountable. ! @AMac @Phil #weightloss #health

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@Phil
phil spade
@Phil · 1:53

My Goal: 15 lbs by year end. The Plan: Dietary changes and workout plan.

Also be supplementing with some vitamins, multivitamins vitamin A, vitamin D and C along with some fish oil supplements as well. And from the exercise standpoint, what I'll be doing is a lot of at least to start probably about 70% of cardio will be in the fat burning zone. Some of the lower zones
9
@Markrfitness
Mark R Fitness
@Markrfitness · 2:18

@Phil

I'll be mixing up quite a bit with my training. I'm looking forward to training, taking myself through my own plan and river diet. I'm looking mostly at calories, keeping my protein levels at the right place in the right place and I won't be doing too much of an elimination diet. I'm not going to be cutting out too much. I don't really drink only on occasions, so that's not a problem for me
2
@JaneCer
Jane
@JaneCer · 0:03

Ready to lose some weight !

Okay. I'm ready to get started
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@Markrfitness
Mark R Fitness
@Markrfitness · 0:17

Welcome to both the challenge and to Swell @JaneCer

Hi, Jane. Welcome to Swell. This is going to be fun, so we will get the planning gear and you'll make it. I'm sure whatever your goal is, I'm sure we can get you there. Good to see you here
2
@RealPokerMan
Poker Man
@RealPokerMan · 0:03
This sounds very interesting. Mark
2
@AverageJoe
Average Joe
@AverageJoe · 0:49
So I am here to curse Mark and Phil. I was enjoying the covertity. You know, I was eating food and drinking beer, extra cheese on the nachos, all that good stuff. And then you got my woman sucked into this challenge. And then she sat across from me today as I was drinking a whiskey sour. And she went, oh, and you're doing this, too? Yeah. Now I'm in trouble. I guess so. Here I am
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@sudha
Sudha Varadarajan
@sudha · 0:28
Guys, I'm into £15. It is by the end of the year, although I have not quite the plan that Phil does. Mine is a simple plan. I'm going to watch my camera calories and eat during a six hour window or seven hour window every day and see how that goes and we'll see where I land. So count me in as well with my plan
4
@Markrfitness
Mark R Fitness
@Markrfitness · 1:15

@RealPokerMan @RobbinMilne @sudha @AverageJoe

Hey, Pokemon. I know you're already on. You're already doing your thing. You know, the beef broth thing or something like that, right? Bone broth. Beef broth. What is it? But you're welcome to join us and let us know how you're doing. An average Joe man, you got pulled in, so I'm guessing is Annie your girlfriend? I don't know who's your girlfriend?
@AverageJoe
Average Joe
@AverageJoe · 0:54
You know what was good for me, Mark? Bourbon oldfashions, you know, burritos, extra cheese pizza that was good for me. Made me happy, made me smile. Now I'll be eating seaweed salad or something. And yes, it's Allie. So she finally came aboard. Now at some point she'll be swinging over to the bookish podcast thread about my dark Vanessa that also got me roped in. I opened my stupid pie hole, and then I had to read the book
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@AMac
Allie Mac
@AMac · 0:57

All IN!

Wow. I'm super excited. Seems like a lot of people are jumping on the on board, so that's awesome. I'm not sure what my plan is. Oh, and this is Allie. I don't know if I need to say this, but I'm not sure what my plan is as of this moment, but my goal would definitely be the £15 by the end of December. I think that's reasonable and kind of slow and steady. So that'll work for me
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@Markrfitness
Mark R Fitness
@Markrfitness · 3:06

@AMac @AverageJoe pizza, nachos with cheese and measuring

I don't think that would be very good for you. It's funny because I'm going to use the scale. And I was at a client this morning and I told other about the challenge and she said there's no way you shouldn't lose £10 like you look fine. And I said maybe a couple of pounds and I said no. For me, it's more about body composition, and I know that it's like you're fighting weight, right?
@AMac
Allie Mac
@AMac · 1:44

My fitness pal, margaritas and cheeseburgers

I'll just pull to that drive through and get a McDonald's cheeseburger, but then I kind of screw up and I'm like, oh, well, I messed up already, so I'm just going to go another day with eating crap. It's hard sometimes for me to get back on track, and I'm easily taken off course, especially for McDonald's cheeseburger. And someone had also mentioned diet. That's huge
2
@Markrfitness
Mark R Fitness
@Markrfitness · 3:06

@AMac cheeseburger anyone? 😭

I like cheeseburgers full stop. But McDonald's, I was saying this the other day because I went to a birthday party, barbecue, small gathering. But it wasn't a barbecue. We were sitting outside in the garden, and the girl, her birthday, she's 37. She was like, I want McDonald's. So we all got McDonald's. And, yeah, we do. And I think it's got something to do
@bowie
Bowie Rowan
@bowie · 2:13

🤠

I've noticed that when I am not any good rhythm with sleep and putting the devices away and enough time to really wind down and get a good night's sleep, I Dee the weight start to come back on so that's my plan right now and a question I have for you Coach Mark, if I can call you back is I guess my knowledge and how to know know what I am gaining in muscle versus what I'm losing in fat, what's kind of like a DIY at home where I can do that because that's something that I still am trying to figure out so excited to share this with you all
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@Markrfitness
Mark R Fitness
@Markrfitness · 4:55

@rachel http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

If you are lighter or with a smaller waist and then you'll see, okay, what body fat percentage do you want to be and you can kind of see, okay, I need to be this weight with this measurement. I'll put the link right here
3
@Phil
phil spade
@Phil · 1:51

Don't say "maybe later"! #motivation

And that mid morning, that mid morning, I tend to have a little bit of a crash. And so I saved the heavier workouts for later in the day. That's just me personally. But I have found that brisk walk, that light jog in the morning really is beneficial for me
4
@bowie
Bowie Rowan
@bowie · 1:19

@Markrfitness 🙏🏻 @Phil 🎉 @RobbinMilne 😹

Mark, thank you so much for sharing all of that. That is so useful. And I definitely am going to be using this calculator and thank you for reminding me that it's like it's a success to have lost it to £20 over the past year and a half
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@MarkR
Mark Francis Rahaman
@MarkR · 3:59

@RobbinMilne @rachel @Phil

I also thought about you guys and this whole challenge, and I thought, there's no way that I'm going to mess up my diet on the very first day of launching this challenge. So I held out and, yeah, that's good. And we're going to come in. There's going to be a lot of times like this. So we're not going to feel like training or we're going to feel like relaxing on the diet
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@sudha
Sudha Varadarajan
@sudha · 0:49
But ever since this challenge started, I have been able to it's given me the motivation needed, just like I am hearing everybody else is getting motivated to stay on course. So I just wanted to say say that this is helping. So looking forward to the next few weeks
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@Markrfitness
Mark R Fitness
@Markrfitness · 4:13

Being hungry and mindset @sudha

Yesterday the day before it didn't choosing my calories very carefully, because I don't want to waste them on something that I don't really want where it's easy usually to just say, okay. Yeah, I have that somebody offers you a slice of cake, and you go, yeah. Okay. I shouldn't, but I will. But now you're like. I've only got this amount. I want to make sure I'm getting the right stuff
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@Markrfitness
Mark R Fitness
@Markrfitness · 2:21

My first weigh in! Look forward to hearing from you all

It has been a challenge and the biggest things that I found this week was one. I think I mentioned to you guys I screwed up with lunch and had a lunch that threw my calories out one day last week and I only had 200 calories left from 01:00 p.m. Onwards, but I managed to still stick to it and thought I'll get through this day. I was a bit hungry, but I stuck to my calories pretty much. And over the weekend where we would usually go out and eat
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@AverageJoe
Average Joe
@AverageJoe · 1:07
I did go buy a bunch of seaweed salad, though. I wasn't joking about the seaweed salad. I do like to eat it, so I'll probably get sick of it, but I'm in. I'm starting tomorrow. So if I was supposed to have started already and I failed, you can all now be like you loser. You make us sick. And then I'll just bow my head in shame. Tomorrow. Not like the tomorrow. Tomorrow. They're to be good
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@Markrfitness
Mark R Fitness
@Markrfitness · 1:24

That's fine man @AverageJoe 👌

Hey, Joe. Yeah. Tomorrow. That's fine, man. That's funny. No, of course I thought about that. Like some of you guys only just came in. You should have on Thursday. So if. Yeah, start tomorrow. And then my idea was that we all check in on a Sunday
@Phil
phil spade
@Phil · 4:13

Week # 1 Check in

I know how to eat everything and keep off the weight. However, once that aircraft carrier turns around, I start gaining weight gradually, so I know my body. I know that it's not going to come off immediately. It's going to take some time and I'm going to take the half a pound. For now I will say that getting on the scale every day your weight kind of varies. It can be kind of a mood to present
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@Phil
phil spade
@Phil · 0:18

@AverageJoe Tomorrow response. Lol

D***. What? Come on. What's the matter with you? Tomorrow? There is no tomorrow. There is no tomorrow. There is no until tomorrow
4
@Phil
phil spade
@Phil · 1:53

Planning workouts and meals for the week!

At least knowing that ahead of time is much better than getting to 07:00 and realize, man, I didn't get my workout in today, so planning ahead that will vary a little bit depending on what my heart rate variability is. If I'm overtaxed, then I'll lighten up and switch some workouts around. But at least I have a plan coming into the week. The second thing I'm doing is I'm going to head to the grocery store right now
@Markrfitness
Mark R Fitness
@Markrfitness · 1:12

@RobbinMilne

Hey, Robin, How's it going? So look. Well done. You're saying you're a Plateau, but you know, a Plateau is just a body getting settled, getting used to the weight and you're not putting on weight. So it's still in my eyes, a win. Okay. So it's sometimes I've got clients who are doing exactly everything to the dot. Their workouts are fine. Their nutrition is fine and slowly they're losing
@Markrfitness
Mark R Fitness
@Markrfitness · 3:14

@Phil

It hasn't happened a long time because I'm using the HIV, and I'm also making sure I'm doing recovery workouts and I listen to my body and just work with it. So if slow or the better, it was good, man. I'd rather someone start off slowly, really slowly and just get into it slowly because the best results I've ever had with any clients are the ones who start slowly. I'm talking about myself as well. So yes, mobile phone? Yeah
@Markrfitness
Mark R Fitness
@Markrfitness · 1:14

This is what I have to put up with 😭

But I said I've only got 300 calories left for the day. 300 or something. And he's saying to me, you can do. I told him about the challenge. And what did you say? That he told me to lie. No, he said I could lie about it. No, you shouldn't lie. You should just treat yourself. You and the group once a week, come around and treat yourself to a nice pizza
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@bowie
Bowie Rowan
@bowie · 2:23

Check in & holiday eats!

There's always something that I end up under anticipating how many calories it's going to be. And so for this birthday party, it was definitely a piece of pie I just couldn't pass up. And when I tried to find it in my calorie account, I was like man, and it made me go over for the day, which I was bummed about because I had been doing so well
2
@Markrfitness
Mark R Fitness
@Markrfitness · 4:52

@rachel measuring is good, be careful with the nights out 😭

And you wouldn't know sometimes the weight my client of mine went on a holiday, came back £1 heavier but she lost an inch, I think, from her waist, which is fantastic, right? So if she wasn't measuring, she would have known. So. Yeah. Measure. Take pictures. Look in the mirror. Check how your clothes are fitting. It's all part of measuring and other taking action so good. Keep it up. Bye
2
@sudha
Sudha Varadarajan
@sudha · 0:20

Check in

Hey, Mark. I thought Checkin was on Monday. Sorry, I didn't know it was Sunday, but I think I have done decent. I have lost £3 and I hope I can keep this going. Crossing my fingers
@Swell
Swell Team
@Swell · 0:15

Welcome to Swell!

@MarkR
Mark Francis Rahaman
@MarkR · 1:17

@sudha

Some people have lost half a pound and we could all be doing the same thing, but have a completely different result. Yeah. So we're just going to all go with it, do our best. And Dee what we could see what we come up with, but £3. That's pretty good. Well done. Yeah. And Monday or Sunday. Other one is good. Some people might be having a digital detox
2
@sudha
Sudha Varadarajan
@sudha · 1:03
It's really this new fat that I've accumulated with my bad back. And so I think once I shed the first £6, that's when my troubles and difficulties are going to start. And at that time I'll be scratching my head. So I just wanted to, in all honesty, state that these £6, the first £6, I'm hoping will shed pretty fast. And then after that we'll see
@sudha
Sudha Varadarajan
@sudha · 0:30

2lbs up🥺

So I sincerely believe that it is average. Oh who jinxed me because I added £2 today for no fault of mine. I don't remember going over my calories yesterday, so average Joe, you need to see start your diet. I hope your tomorrow has already come and I hope everybody is staying off the ice cream and the cake with two young kids. My fridge is fully stocked with all of this so it's a tough I
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@Markrfitness
Mark R Fitness
@Markrfitness · 3:51

@sudha @AverageJoe

So every time he would train, he would lose £2 of water, basically sweat. So this is most likely water. And I see this Ali the time people are losing weight and then they put on a pound or two just like that for no apparent reason. And then suddenly they'll lose more weight. So never worry about one or £2 that happen just like that. If it continuously happens like you gain another £2 next week and another £2, then there's definitely something that needs addressing
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@AverageJoe
Average Joe
@AverageJoe · 1:02
Joe's fault. I get blamed for enough around here. You know, you're gonna get me. You're gonna get me banned if you stack this on, too. So I wait in on Monday, and I'm not looking at the scene scale until next Monday, because let's just say I ignored the scale for way too long. And when I saw the numbers I saw on Monday, it was a bit of a shock
2
@Phil
phil spade
@Phil · 2:06

Disappointing week. Probably Joe's fault. 😆

So either I'm fighting something or I overdid it a couple of days ago, so I am just going to take it easy today. I'm going to do a lot of long walks and figure out where I'm at tomorrow. Hopefully I'm not fighting something. Hopefully everything is just from working too hard the days before and we'll hit it again next week here, and we'll try to do seven days instead of six days this week. Yeah. And Joe, I'm with you
4
@Markrfitness
Mark R Fitness
@Markrfitness · 4:01

An up and down week 🙂

I managed to train my clients and then came home and then it didn't go well from there. And on that day I just needed to eat. So I ate more food than I would normally since doing this diet. So I didn't worry about my fitness. Now I just had quite a lot of calories left for the day, so I didn't worry about it. But somewhere in the middle I think I weighed myself on Thursday or Friday. Yeah, and I was a pound heavier
@sudha
Sudha Varadarajan
@sudha · 1:00
Hey, folks. So I'm back where I was when I last checked in, which means I'm back to being £3 below where I started when we first started. So I'm happy about that. I'm really this challenge that is keeping me on track. So I must give it a lot of things. Went on a six mile hike yesterday just to meet the point I wanted to be today
3
@Phil
phil spade
@Phil · 0:34
So just to update, I walked by the scale and noticed that it wasn't zero other. I tried again after zero out and I gained back the pound I lost last week or half pound. I'm exactly where I was when I started, so a little bit different than the one and a half pound gain. So I'm actually feeling a little relieved there, but I'm actually exactly where I started
2
@MarkR
Mark Francis Rahaman
@MarkR · 3:07

@sudha @Phil

I did anticipate how much it would actually help me. So that's good. Yeah. And I'm looking forward to this thing as well. I'm hoping to lose at least a pound. I want to see that scale, say one, six, seven. And I've been really happy. So I'm really going to go after it, keep good eye on that calories and get other lookout in. You sound slightly disappointed
@Markrfitness
Mark R Fitness
@Markrfitness · 2:07

@RobbinMilne

Hi, Robin. How's it going? So, yeah, £1. Like I said, it went down, back up. But you're still a pound down. So that's good. That's fantastic. You know, that is still progress. The body does fluctuate like this and popcorn is a really good snack because there's hardly any calories in it. So if you could ease up on the salt a little bit, then good. That would be good as well to watch the idiots
@Markrfitness
Mark R Fitness
@Markrfitness · 0:31

@AverageJoe @AMac

This is a collect call for average Joe and Ally. A collect call for average Joe and Ally. Would you accept? So, guys, Joe, I know ally roped you in, man. You haven't showed up for the weigh in for the check ins. Joe, you showed up last week. I just wanted to know what happened. If you guys opted out, I
2
@AverageJoe
Average Joe
@AverageJoe · 1:51
Oh, I meant to do this yesterday, and it slipped my mind. I am down. One measly pound. I'm very disappointed with myself. I got I got a confidence fashion that I have to make. I did have a couple of old fashions over the weekend, and I don't know how much damage that did, but I also had a couple of bites of my friend. She owns a restaurant, and she had her new fall dessert menu
5
@Phil
phil spade
@Phil · 1:48
It's more the work that your liver is doing instead of getting rid of those fatty acids and just the overall energy level that you might have to exercise the next day. I'd share that that's been my experience anyways, Mark can correct me if any of that is wrong. And sorry if that just gives you an open invitation for moral fashions every night
2
@AverageJoe
Average Joe
@AverageJoe · 0:52

https://flic.kr/p/2jMzaFr

By the way, I'm driving in a downpour. So if you're hearing all kinds of noise, well, now it just got worse. That is why. So take a look at this picture and you will see all of my filthy shame
4
@MarkR
Mark Francis Rahaman
@MarkR · 5:00

@AverageJoe @Phil

So, for instance, even though I might get a fighter in shape and may have to lose £10 or £12 in eight weeks, it's a lot to lose. So they do get in incredible shape. But I know a lot of these guys. I know a lot of fighters. And what happens is they look incredible because of the amount of work they've put in. It turns from sometimes no training at all to training six days a week, twice a day, three times a day
@Markrfitness
Mark R Fitness
@Markrfitness · 1:04

My weekly check in 💥

Hey, guys. So I'm sitting in the car. It's raining so you can hear that crackling sound. That's rain. It's not a bad line. I waited this morning and I'm just checking in here with you guys. And I am 150, £67. And that's what I wanted. One, six, seven. I am weighing myself throughout the week, twice in the week just to keep an eye on things to know that I need to buckle down. Mostly
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