At the end of week six, I’ve lost a total of 8.6 pounds. It’s only a weekly loss of .2 pounds, but I expected that in Cycle 3 since I didn’t lose any weight the last time I went through this phase.
Remember, the Extreme Fat Smash diet has three cycles, which you keep repeating until you reach maintenance. (Three cycles equals one rotation.) The purpose of the cycles is to mix up the routine to prevent your body from adjusting to it. If you do multiple rotations – I’m just completing my second rotation – you probably won’t get the same results each time. With each successive rotation you should expect to lose no more than 80-90 % of the previous rotation’s loss.
Again, while I wish my results were better pound-wise, I’m keeping on track with my diet and my exercise – 45 minutes of moderately intense stationary bike cycling done five times per week. I’m also taking a Pilates class and yoga. My only challenge is to remember to eat every three hours.
Other Good News
I’ve also lost 5 inches in my waist and stomach! Here’s the weekly stats from the body fat estimator:
Waist size at narrowest point: 30"
Waist size at your naval: 32"
Hip size at widest point: 41.5"
Neck at narrowest point: 13.5"
Height: 5′ 3"
Weight: 152.4 lbs
Using measurements of a 30 inches waist and weight of 152 pounds my body fat percentage is estimated to be 33.44% using the U.S. Navy body fat formula, or 28.67% using the formula developed by the YMCA.
When I started, I had 39.30% body fat using the U.S. Navy body fat formula, or 40.10% using the formula developed by the YMCA so I’ve dropped about 6% body fat so far. The average body fat percentage for U.S. females is around 32%, with the ideal at 22%.
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Results for the end of week four
So what is the Extreme Fat Smash Diet anyway?
Week 3: Body fat percentage
What’s for breakfast on the Extreme Fat Smash diet?
Extreme Fat Smash Chicken – Two Ways
{ 2 comments… read them below or add one }
Congratulations!! Losing any weight–and increasing exercise–is good for your body
Right on! Congrats on the weight shedding. I know how exciting that is to lose inches off the waist. I’ve got the muffin top thing going on so any loss there is cause for jumping for joy. Keep up the healthy work!!