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STIG'S EXERCISE AND WEIGHT LOSS PLAN

Date Week
05-18
05-19
05-22
05-24
05-25
05-26
05-27
05-28
06-01
06-02
23
06-03
06-04
06-05
06-06
06-07
06-08
06-09
24
06-10
06-11
06-12
06-13
06-14
06-15
06-16
25
06-17
06-18
06-19
06-20
06-21
06-22
06-23
26
06-24
06-25
06-26
06-27
06-28
06-29
06-30
27
07-01
07-02
07-03
07-04
07-05
07-06
07-07
28
07-08
07-09
07-10
07-11

Exercise
Spinning
Spinning
Spinning
Spinning
Spinning
Spinning
Spinning
Spinning
Spinning

ACHIEVED
Duration Calories RPM WATTS Weight
1 hour
680
1 hour
600
1 hour
665
125
1 hour
660
1 hour
646
1 hour
647
1 hour
613
1 hour
699
1 hour
696

Spinning
1 hour
Spinning
1 hour
Cross 15 minutes
Spinning
1 hour
Spinning
1 hour
Spinning
1 hour
Spinning
1 hour

712
766
144
710
720
793
666

Spinning
Spinning

668
783

1 hour
1 hour

1.077
670
737

Spinning
Spinning

1 hour
1 hour

720
749

120

125
GOAL THIS WEEK:
5 TIMES EXERCISE
BURN MORE THAN 3,500 CALORIES
RESULT: 2,926 calories

79
78

153
163

122
GOAL THIS WEEK:
5 TIMES EXERCISE
BURN MORE THAN 3,500 CALORIES
RESULT: 3,953 calories

118
525
748

Weight

RESULT: 3,845 calories

116
1 hour
1 hour
1 hour

GOAL
Duration Calories

GOAL THIS WEEK:


4-5 TIMES EXERCISE
BURN MORE THAN 3,000 CALORIES

Cancelled because of poor sleep/no energy


Spinning
1 hour
809
Spinning
Spinning
Spinning

Exercise

Spinning
Spinning

45 min
1 hour

Spinning
Spinning

Cancelled by Fitness World


1 hour
797
74
137
1 hour
710
75
158

76

119
GOAL THIS WEEK:
4 TIMES EXERCISE
BURN APPROX. 3,000 CALORIES

143

RESULT: 2,070 calories


(I have felt less and less enegy last 2 weeks)

112

116
NB: The length of "1 hour" can be +/- 6-8 minutes

Spinning
Spinning

1 hour
1 hour

760
782

73
74

188
167

and my energy level differs much from day to day

Spinning
Spinning

1 hour
1 hour

652
782

72
71

149
175

RESULT: 3,686 calories


109

Spinning
Spinning

48 min
1 hour

562
750

(person fainted/cancelled)

80

157

113
GOAL THIS WEEK:
4-5 TIMES EXERCISE, burn > 3,000 calories

STIG'S EXERCISE AND WEIGHT LOSS PLAN


07-12
07-13
07-14
07-15
07-16
07-17
07-18
07-19
07-20
07-21
07-22
07-23
07-24
07-25
07-26
07-27
07-28
07-29
07-30
07-31
08-01
08-02
08-03
08-04
08-05
08-06
08-07
08-08
08-09
08-10
08-11
08-12
08-13
08-14
08-15
08-16
08-17
08-18
08-19
08-20
08-21
08-22
08-23
08-24
08-25
08-26
08-27
08-28
08-29
08-30
08-31

Cancelled because of poor sleep/no energy


Spinning
1 hour
772
75
162
29

RESULT: 2,084 calories only


109

Running

12.5 min.

Spinning
1 hour
Cycle/walk/muscle

128
776
200

110
Spinning only twice this week by Fitness World!

78

160
RESULT: 2,177 calories only

30

31

32

33

Spinning
Spinning
Walk/run
Spinning
Walk/run
Cycling
Spinning
Spinning
Spinning
Walk/run
Spinning
Walk
Spinning
Spinning
Spinning
Walk
Spinning
Spinning
Walk
Spinning
Spinning
Spinning

Spinning
Spinning
34

35

1 hour
1073
72
141
1 hour
739
73
155
107
107
3.3 km
200 Approx. - + muscle training
GOAL THIS WEEK:
1 hour
689
72
143
4-5 TIMES EXERCISE, burn > 3,000 calories
3.5 km
200 Approx. - + muscle training
32 km
800 Approx.
1 hour Too tired
RESULT: Approx. 3,400 calories
1 hour
757
74
151
+muscle
1 hour
731
72
155
106
104
4 km
250 Approx. - + muscle training
Cancelled by Fitness World
1 hour
791
80
165
(could not run)
150 Approx. - + muscle training
1 hour
665
72
154
RESULT: Approx. 3,300 calories
1 hour
756
78
155
1 hour
686
74
158
105
101
3 km
140 And muscle training
1 hour
810
73
175
1 hour
756
72
157
3 km
140 And muscle training
1 hour
635
72
140
RESULT: Approx. 3,200 calories
Cancelled by Fitness World
1 hour
721
76
155
105
98
Muscle training
NB: Average Watts are reduced by 3-5
1 hour
726
74
166
watts because of strecth-out at the end
Too tired to spin
I truly needed a break
1 hour
723
77
171
RESULT: Approx. 2,800 calories
1 hour
671
75
146
106
95

Spinning

1 hour

700

Spinning
Spinning
Spinning
Spinning

1 hour
1 hour
1 hour
1 hour

684
740
750
807

73
77
80
77

147
157
159
187

Spinning

1 hour

1089

70

119

Spinning

1 hour

656

79

149

In Birkerd without computer

RESULT: Approx. 2,124 calories


104

92

(TIRED!)

RESULT: Approx. 3,302 calories

STIG'S EXERCISE AND WEIGHT LOSS PLAN


09-01
09-02
09-03
09-04
09-05
09-06
09-07
09-08
09-09
09-10
09-11
09-12
09-13
09-14

36

Spinning
Spinning

1 hour
1 hour

729
697

78
77

103

89

102

86

155
143

37

PROJECTED WEIGHT LOSS PER WEEK


3 kilos