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Exactly 12 weeks before my 40th Birthday I began a 12-week fit for forty mission to get into the best shape of my life. Which to me meant having above average, strength, endurance, and a lean healthy body composition.
There were several reasons why I decided on this particular challenge.
|Body weight (kg)||88||83||5kg loss|
|Resting heart rate||48||41||7bpm reduction|
|Waist circumference (cm)||91||83||8cm loss|
|12-minute Cooper Run (m)||2881||2932||51m increase|
|Leg press||290||280||10kg reduction|
|Plank (s)||123||181||58 second increase|
You can see by the data that I was more athletic at the end of the 12 weeks compared to the start. The cooper run test improvement was probably because I was running with 5kg of less bodyweight. The big improvement in my plank test was no doubt due to the decrease in body fat around my midsection. Although my leg press 1RM decreased by 10kg, my relative strength increased due to the loss of body weight.
The overarching goal was to get into the best shape of my life for my 40th birthday and looking at my pics and the data then I would say yes I achieved my goal. There have been times in my life where I have been stronger and had slightly better cardio, and I have also been this lean but not all at the same time. Plus if I compare my results to normative data for males of my age, then the data says in age relative terms there is no doubt that I am in the best shape of my life.
Well, I certainly have no regrets! I was very pleased with my photos and very proud of them. The photoshoot was quite fun too and a much better experience then I had anticipated. I also really enjoyed the training. I have always loved training, and with a very specific goal, it did add focus and motivation, which was needed as a lot of the time I had to get up at 5 am to train to fit everything in 😯. As mentioned previously it was kind of a bucket list thing for me like running a marathon or fighting in a charity boxing bout. Something to tick off and reflect on. I’m not sure if I would do it again though. I thrive on new experiences so my next challenge would have to be something different. For me, challenges are important because you learn so much, mainly about yourself. You also gain confidence and develop something called self-efficacy which is your confidence in your ability to achieve a goal. I have done a few different challenges now and pretty much believe I can accomplish anything I put my mind to if I want it badly enough. Although I have not always felt like that. That self belief has developed over time by attempting things regardless of any fear of failure.
For details of my training programmes check out the links below to my previous articles.
Thank you to everyone in my support network, especially Tom Bird, Kriss Hendy, and Samantha Pritchard. I could not have done it without you 💪.