Name: Rocell S.

Cahutay MY EXERCISE JOURNEY

Height: 146 cm BODY GOAL: Lose weight
Weight: 62 kg

BMI: 29.5 (Overweight) TARGET: 62 kg - 5kg = 57 kg

TUESDAY THURSDAY SATURDAY Rest/set REMARKS

Zumba Zumba Zumba 1st Week
Time: 6 mins 43 secs Sets: 1 Time: 8 mins 13 secs Sets: 1 Time: 8 mins 58 secs Sets: 1 30 secs/set -Let me share first the negative experience,
Jog in Place Jog in Place Jog in Place during my first day on the first week of
Time: 1 min Sets: 1 Time: 1 min 35 secs Sets: 1 Time: 2 mins Sets: 1 30 secs/set exercise, I really observed that my body is still
Jump Rope Jump Rope Jump Rope adjusting that just after few minutes of doing
Time: 1 min 38 secs Sets: 1 Time: 1 min 54 secs Sets: 1 Time: 2 mins Sets: 1 30 secs/set the exercise, I already felt the muscle pain all
High Knees High Knees High Knees over my body, especially in my shoulders, legs
30 secs/set
Time: 30 secs Sets: 1 Time: 44 secs Sets: 1 Time: 1 min Sets: 1 and calves’ muscles. I could not almost
Jogging Jogging Jogging stretch my leg to step up and step down the
30 secs/set
Time: 1 min 52 secs Sets: 1 Time: 1 mins 56 secs Sets: 1 Time: 2 mins Sets: 1 stairs. I also felt pain in the left side of my
stomach whenever I overdo the jump rope
just to get the 2 minutes. But I stop it
automatically whenever I felt that pain.
Another thing is that, I also experience
difficulties in breathing while doing the
jogging even if it was just a 1 minute and few
seconds of jog. But I think it’s normal since it
is my first time doing an exercise.
Zumba Zumba Zumba 2nd Week
Time: 5 mins 13 secs Sets: 2 Time: 5 mins 34 secs Sets:2 Time: 6 mins 12 secs Sets:2 30 secs/set - As for the second week, I could already
Jog in Place Jog in Place Jog in Place observe that the exercises are doing good to
Time: 2 mins Sets: 2 Time: 2 mins 06 secs Sets:2 Time: 2 mins 30 secs Sets:2 30 secs/set my body because I observed the positive
Jump Rope Jump Rope Jump Rope effects of it. I still sweat a lot and I find it
Time: 2 mins Sets: 2 Time: 2 mins Sets:2 Time: 2 mins 03 secs Sets:2 30 secs/set very good for my body as I already put some
High Knees High Knees High Knees progression on it. I could also see that I have
30 secs/set
Time: 1 min Sets: 2 Time: 1 min Sets:2 Time: 1 min Sets:2 improvements in demonstrating the five
Jogging Jogging Jogging exercises. I also sense that my body is not
30 secs/set
Time: 2 mins Sets: 2 Time: 2 mins 14 secs Sets:2 Time: 2 mins 23 secs Sets:2 that heavy like before. In short, my body
already adjusted with the exercises.
-Fortunately, I don’t experience any problem
with my exercise journey for 2 weeks. Like
for example, any unbearable pain that I still
feel up until now. Because it already
subsides as time goes by.
-Yes, my exercises directly target my goal
because my exercises are all endurance
exercises and since endurance exercises are
known to increase fat burning during
exercise, it directly targets my goal. In
addition, it also increases my metabolic rate
that helps me lose some weight. For
instance, before doing the exercise, I can last
five days without going to the CRs to bowel.
But now, I have my regular bowels every
after a meal. Furthermore, I can say that it
directly targets my goal because I observed
that during my first week, I felt sore all over
my body and I believe it’s a good sign since I
want to lose some weight.
Zumba Zumba Zumba 3RD Week
Time: 6 mins 38 secs Sets: 2 Time: 6 mins 50 secs Sets: 2 Time: 6 mins 58 secs Sets: 2 30 secs/set -For the third week, I noticed that my body
Jog in Place Jog in Place Jog in Place doesn’t easily get tired. I mean, I could
Time: 2 mins 40 secs Sets: 2 Time: 2 mins 45 secs Sets: 2 Time: 2 mins 50 secs Sets: 2 30 secs/set already walk 8-10 minutes straight without a
Jump Rope Jump Rope Jump Rope break which is very impossible for me
Time: 2 mins 06 secs Sets: 2 Time: 2 mins 10 secs Sets: 2 Time: 2 mins 14 secs Sets: 2 30 secs/set before. Albeit, there’s a time I felt a muscle
High Knees High Knees High Knees pain again because of the movement
30 secs/set
Time: 1 min 10 secs Sets: 2 Time: 1 min 12 secs Sets: 2 Time: 1 min 15 secs Sets: 2 competency screen that I executive this
Jogging Jogging Jogging week and there are exercises that I am still
30 secs/set
Time:2 mins 30 secs Sets: 2 Time: 2 mins 46 secs Sets: 2 Time: 2 mins 52 secs Sets: 2 not used to so maybe that’s why. But it was
all good, I feel so alive and I love it when I
sweat a lot.
Zumba Zumba Zumba 4th week
Time: 7 mins Sets: 2 Time: 7 mins 09 secs Sets: 2 Time: 7 mins 15 secs Sets: 2 30 secs/set -As for the 4th week, I noticed that except
Jog in Place Jog in Place Jog in Place losing weight, I also think that my curves is
Time: 3 mins Sets: 2 Time: 3 mins 11 secs Sets: 2 Time: 3 mins 20 secs Sets: 2 30 secs/set slowly taking on the right places. I mean, I
Jump Rope Jump Rope Jump Rope often watch my self in the mirror every after
Time: 2 mins 17 secs Sets: 2 Time: 2 mins 21 secs Sets: 2 Time: 2 mins 30 secs Sets: 2 30 secs/set
the workout and I could really differentiate it
High Knees High Knees High Knees with how it looks like before and now.
30 secs/set
Time: 1 min 17 secs Sets: 2 Time: 1 min 20 secs Sets: 2 Time: 1 min 23 secs Sets: 2 Although, you can’t easily see it with one
Jogging Jogging Jogging 30 secs/set look but when you look closer you can really
Time: 3 mins Sets: 2 Time: 3 mins 02 secs Sets: 2 Time: 3 mins 08 secs Sets: 2 see that it is improving.
1ST WEEK EVIDENCES 2ND WEEK EVIDENCES 3RD WEEK EVIDENCES 4TH WEEK EVIDENCES
BEFORE: CURRENT:

NOTE: You may notice Sir that the weighing scale I used for my current weight is different from the
previous one because our barangay health center already changed their old weighing scale for it is very
old na daw and one of the barangay health worker says that the previous weighing scale that I used,
won’t give me an accurate results anymore and so I don’t have choice but to use the available one.
Pero the last time I checked my weight Sir sa kanang before photos kay nagpatimbang pud ko ana sa
kaning flat then ang ligas ra nila kay 1 kilo rapud like 62 man to akong timbang sa kaning accurate nga
timbangan, sa kaning flat kay 61 akong timbang so ako lang gibutang nga 57 kl. man ko sa flat so
probably 58 kl. ko sa old nga weighing scale nga imong gi ingon nga accurate jud nga weighing scale,
Sir.