Kennith Smitherman

Hey guys I should have taken the time to post this Sunday, but I was a little pressed for time. I dropped my weight to 186.5 on Sunday. That only represents a 1 pound loss. I definitely feel that I am plateauing and I am not sticking to my diet as well as I should. Keep in mind, when I break my diet it is to eat a fairly small portion of a fairly normal meal, such as eating one taco a little rice and some beans. I am at a point now where I need to boost my metabolism. Reducing calories at this point would be crazy.

Here are a few things I plan to work on to help boost my metabolism.

1. Start weightlifting Tuesday and Friday night.
- I feel part of the reason my weight dropped so quick early on was because I was weightlifting 7 days a week.
- Which reminds me I have also started core training on Monday and Thursday. Now that I have lost a lot of weight I have realized I don't have a V. I really hoped under all that fat there would be one hiding, but no luck. Maybe when the pooch goes I'll see a little more definition.

2. I need to avoid sugar a little more.
- I already do this, but I'm gonna buckle down a little bit.

3. Eat more spicy foods and drink more green tea.
- Spicy foods have been shown to increase calories burned during cardio, and also help me feel fuller. Caffeine has a similar effect on calories burned and raises your resting heart rate a little bit. Green tea also has antioxidants which are always good.

4. Reduce stress and increase sleep.
- With this hectic semester I really should find more time to study and sleep. I have been parting too much on the weekends, and I need to refocus on my goals.

I am setting my week goal for next week A.K.A. Sunday as 185lbs. That would be a great stepping stone for me considering it is the lowest weight I ever remember weighing. I dropped to that weight about three years ago and felt really good about my appearance. Considering I am 6'1" and have a large frame 185 is probably an ideal weight, but I am aiming for less and may build it up with muscle in the months to come. Wish me luck this week.