Well, this morning's weigh-in was at 222.4, a loss of 2.4 pounds since yesterday, but we're still up from last week's low of 219.2. However, the most effective program is one that allows you to zig-zag. Your body adapts to the conditions it is subjected to pretty quickly - if your caloric intake was the same every day, your metabolism would rev down because it was expecting that many calories. Because my intake was higher than usual on the weekend, and included high glycemic index carbs, I did gain scale weight (mostly water) but did not set myself back in the overall picture. By the end of this week, there's a pretty good chance that my scale weight will be lower than last week, and I'll be leaner as a result. I have to remember to take my pictures this weekend so you can see the difference next to the picture from last week.

Your body adapts to your workout routines as well, which is why it is good to change what you are doing every 4 weeks. Previously I was in a sprint interval and bodyweight exercise phase. Now this month I've added the Xvest to that which has made my workouts infinitely more challenging - I'm doing more work in less time, and increasing the afterburn.