Thursday, June 17, 2010
After spending a few days of re-reading my BFFM book, cover to cover, it has given me a much needed kick in the pants, concerning my (limited) calorie consumption....
It's time to bag the calorie recommendations that Spark has for me, and go by the ones MY BODY is telling me it should have!
Sure, while 'losing weight', Spark is right on the money! No question!! But, once a heavy dose of weight training & muscle building comes into play..this is when the BB site wins, hands down!
While I'm still not quite ready, just yet, to settle into full maintenance mode, I DO want to begin to eat more according to my Lean & Body Fat numbers, versus simply the scale number. This week, especially, my body is just screaming for more calories than I am 'programmed' to be giving it. Sometimes I feel like I never stop eating, but I know that is not the case! lol
I have changed up my strength training by a LOT, since last week. After reading up on "always give your body a tiny bit more, than you did the last time", I have done just that! I bought myself a weight bench and can now do the majority of my lifting with a barbell, rather than just free weights, exclusively. This has done a tremendous job with allowing me to really test my body and find what I'm capable of, and it's more than I ever would have imagined!!
Dead Lift: 103lbs!! 3x8 (this means I could lift 127lbs, one time! That's more than my body weight!!)
Bench Press: 62lbs!! 3x8
BB Squat: 73lbs!! 3x8
Up Right Row: 52lbs!! 3x8
Shoulder Press: 47lbs!! 3x8
Preacher Curl: 42lbs!! 2X8
That's just some of what I do in my routine and many of those final lifting numbers are after adding about 10lbs to them, just this week, so I'm pretty darn astonished over my strength gains!! Figure this is why my body is screaming for all this extra food, as those muscles need to eat! lol
Since I'm guesstimating that my 'current' maintenance number is in the 2000 range, I have been given these calorie cycling numbers....
This means that my 'average' calorie amount will be 1655, which will still produce body fat loss, without threatening any muscle loss in the process. Plus, being a newbie to all this weight lifting, I am still able to build muscle, right along with losing fat! Once out of that "newbie" category, then it's a matter of EITHER body fat loss OR muscle gain...it will no longer be possible to do both at the same time. Guess this is one time it's great being a Newbie!! lol
Oh yea, and I found a rowing machine at the Thrift Store, yesterday, for only $13! Bought it more for the effect it has on the back & leg muscles, rather than for cardio, as rowing is hard stuff!! I was able to pull out 15 minutes on my first try, though, so that was pretty darn good!
Saturday, June 12, 2010
Just when I 'think' my body is done surprising me, it tosses me a fine whopper to let me know it's still paying attention! lol
We went camping for 2 days. I ate all the right stuff, in the right quantities. Got in plenty of walking the dog and hiking down to the lake, which is about 2 miles by the time we return. I did my strength training the morning that we left, but once again...no cardio. Think its been a good 3 weeks, or more, by now since I've done any. My strength training sessions last about 50 minutes, with not much resting in between lifting, so that produces a nice heart pump, and I do that 3 days a week.
Anyway, we get home, I step on the scale Thursday evening and it says 127 pounds. No change since the last 1/2 pound loss on Tuesday. No biggie. But it was a good sign that I weighed the 127, after having eaten all day, so that gave me a hint something BIG must be in the horizon.
And it was!!
This morning, Saturday, I do my normal getting ready for work, potting the dog, eating my PB. Not expecting but more than the same, I step on the scale. At first, it reads 127 pounds, so I thought that was it. But, as my digital always does before showing a loss, it gives me a pre-show of what weight it WANTS to stop at. It kept reading 124.5, each time I went to step off. Hmmmm, could it be?? Could my body REALLY be getting THAT small??
Then, just as I was about ready to just accept the 'teaser' as a figment of my imagination, up pops....124.5! Thinking it was a wishful fluke, I'm hesitant to step on to do a double check..but I do. Once again 124.5!! I wait another few minutes, walking around in a cloud, thinking it can NOT be right. Can it??
Three times a charm....124.5!! It was true! I lost a stinkin' 2.5 pounds!!
Now, mind you, NORMALLY, I would not be terribly pleased with seeing any loss OVER 2 pounds., as this could mean a there was some Lean Muscle loss involved, too. Not good. But, I do not feel this is the case. Not in the slightest. The BB site often talks about the "whoosh" effect. This just means, for some odd reason, our bodies can resist losing anything, until that one SUDDEN moment when the "whoosh" happens! It becomes the 'norm' when someone begins dipping into the lower fat numbers, especially. Rather than all these itty bitty scale losses, the body just waits for that moment to let loose a gusher. I've experienced it a few times before, already, but each time it happens, it's a shocker!
So, needless to say....I'm pretty darn stoked!! I went into this new weight loss goal challenge, not REALLY sure much would come of it..if anything. In fact, I wondered "What The Heck Were You Thinking?!?" After losing the 1/2 pound, earlier in the week, I thought to myself..."Wow! At this rate, it's gonna take me 6 months to reach goal!" ha
Guess not, though, as this now sits me at a 3 pound loss, thus far, this month. Who knows where my body will take me. My goal number has been risen up from 119lbs to 122lbs, so I'm just 2.5lbs away from reaching that target. So it's very well within sight! It MAY take me till August 1st to lose the remainder, as after experiencing a "whoosh", the body kinda goes back into limbo for awhile.
But, who knows!!
Sunday, May 30, 2010
Cause in one split second, what you 'thought' you were gonna do, can suddenly, go right out the window!
I tried to convince myself that I was ready to drift on into maintenance. Started eating more calories, began to accept the fact that my body seemed to want to settle into the weight it was at. Then, no sooner did I blink..but another 1.5lbs came flying of of me! Oooops, guess my body has other plans!!
So, together with 2 of my GREAT spark friends, we are taking upon a weight loss challenge! It will last 2 months and we all will do our very best to lose, at least, 8 pounds..maybe even more, if we REALLY push our tushies!!
Go Helen! Go Dedrie!
I'm just hoping I haven't taken on more than I can chew. These girls will probably leave me in their dust, as Helen's a running queen and Dedrie's a Turbo Jam master!! But I'll just do what I do, and see what my body wishes to lose..if anything!
Mostly, I'm just tickled to be able to help my two friends along their journey to skinny-ville, and if I have to eat their dust, so be it...it'll be worth it!!
Thursday, May 27, 2010
If you can call it that, due to the outcome!
Weight: 127.5 pounds
Weight loss: 1.5 pounds
Waist loss: .25"
Average Calorie Amount: 1600
Calorie Increase: 200
Fiber Consumption: 50 - 55 grams
Result: No more bloat...Just back to being regular. I have FINALLY discovered MY magical fiber number. Yes!! It may sound high, to some of you, but when it comes to fiber, it is not the 'gram numbers' that tell us what is the correct amount...it's our 'bodies'. So ya just gotta keep increasing, till you find what works for YOU. No different than weight loss or fitness, IMO.
Strength Training: 3 days
Strength Time: 35 - 50 minutes, full body
Bar Bell lifts: 42 pounds - 72 pounds, larger muscles
Free Weight lifts: 5 pounds - 25 pounds, smaller muscles
Cardio: 2 days, 20 - 45 minutes, depending on machine choice
What these results are telling me.....
1. 1600 calories is still creating quite a large deficit, so will shoot for 1800 and see if that doesn't slow the weekly weight loss amount to 1 pound. Darn, that's gonna be a tough test! But I gotta do it!!
2. Doing the 3 days of strength and building up more muscle IS the main fitness key for MY weight loss progress. Cardio is simply to keep up my endurance, as the calorie burn is minimal.
So, even though my body is still dropping weight, my head is feeling lots more at ease with eating at these higher calorie numbers ( climb from 1200), and that's the most important thing. I have found a fantastic book at the library called The Beck Diet and it is PERFECT for fixing the thought process it takes, to not only lose the weight, but to keep it off for life. I already have the first 4 steps down solid, due to eating Clean and being able to deflect those 'diet saboteurs' we all have in our daily lives, so it's just the 5th and final step I'm focusing on...Maintenance Phase. But, if you are one who struggles with balancing 'real life and weight loss', then this book offers the training tools, to make it easier. Check it out!
Wednesday, May 19, 2010
To make the transition into maintenance and forgo the idea of shooting for the 125lb scale mark. My body is making great strides with the muscle building and strength side of things, which I'm quite pleased with. I'm doing Dead Lifts, currently using 57 pounds, after increasing from 42 pounds, just days ago. Today I picked up 30 more pounds of weights at a Thrift Store and will make my 1st attempt of lifting 87 pounds, tomorrow!
Plus, the scale is continuing to stay steady at 130lbs(probably due to the muscle increases), thus far, so this may just be a sign that this number is my BODY'S choice and I'd best accept it. The funny part is...I AM pretty darn happy with where I am, presently. I look fit..I feel fit..I am 100% satisfied with fitting into size 4 pants (depending on the designer, of course)..And the majority of ME (other than my HEAD) is satisfied with being 130lbs.
So what's the problem??
Honestly, as of this evening...it has escaped me! Just standing here on my treadmill, preparing to begin my HIIT, the CRAVING to seek for that 125lb mark, suddenly lost its hold on me! I feel REALLY content with where I'm at, at this moment.
MAINTENANCE...READY OR NOT...HERE I AM!!!!
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