Ok, so I'm not opposed to a little alliteration! Have been reading this forum for a little while, but as both a fitness and MA newcomer, haven't really had much to add yet. A bit of background, about 16 months ago I took up Taekwondo for the first time, first martial art ever. It turns out that I really love it and the physical and mental benefits have been impressive. Since starting TKD I have passed 5 grading sessions, the last one only a few days ago. I have also dropped about 12 kgs on the scales since starting TKD. I had plenty of body fat to start with though I have decided that it is time to step up my fitness efforts. Firstly I need to significantly improve my fitness levels for general health and well being, and secondly I can see that the farther I go into TKD the more difficult it becomes. I've decided to start this log, first as goal setting exercise, a plan of attack for getting there, and a general journal of my progress. Goals: Weight - Hopefully I will get to the point where the scales are not what I use to measure fitness, but my short term goal for the end of 2012 will be to get my weight down to 99 kgs. This means about another 15 kgs to lose though. TKD- I would like to advance another 3 levels during 2012, not sure if this is possible as it seems to get harder and harder. This would put me on track to earn my first dan in 3 years from starting, which seems about right from what I have read. Diet - This is my current weakness, my diet sucks. Too much alcohol and fast food. Luckily I don't smoke! Apart from dramatically cutting alcohol intake, I'm not sure what measureable goals to put in place here, but this area needs serious effort. A lot of the weight I lost already was due to TKD training twice a week and a high protein / low carbohydrate diet that I stuck to for a few months. Exercise - I have access to a free gym through work, which I never use, so I really need to get off my blubbery butt and spend some time improving my cardio and building muscle. Due to the holidays, I have almost a month off from TKD training (class is shut) so I need to make sure I don't go backwards during the holiday. In fact I will go to the gym tomorrow! I think there is a program card there for me still, covered in dust from the last time I tried to get fit. DOMS has been a problem for me every time I have tried to start going to the gym, I really need to take it slow and steady and build up to it. Perhaps with the muscle I've built through TKD lately this won't be such an issue. The Plan: - Normally I do TKD training twice a week, on week days. I still find this to be a good workout for me. Add in 1 gym session a week to focus on building muscle. If this routine doesn't leave me sore and tired, add another gym session. Am going to have to go to the gym 3 times a week for the next month though while there are no TKD classes, however I know this is going to be tough to force myself to do. - Diet: Cut out most of the booze. I know these are useless calories, but I quite enjoy my red wine! On Monday's go to the shops and buy healthy food for week day lunches rather than getting take away. I think fast food lunches are really hurting me. Breakfast is ok, as long as I actually eat it. Usually have some kind of low GI, muesli type cereal, or eggs. If I slash the alcohol and junk food, I'm pretty sure I will see good results. It might plateau at some point, can re-evaluate then. - Martial Arts: Continue TKD classes twice a week, I don't see any problems achieving this. I have been considering adding a Hapkido class as well, need to evaluate it to see what kind of workout it offers vs. a gym session. It all seems so simple when I see it laid out here in a post!