Food Lovers Weight Loss Journey – Day 8

The word of the day… PROGRESS

I’m happy to say that I’ve successfully worked through the dreaded, uncomfortable, everything on my body hurts, I don’t want to do this anymore phase. It usually lasts a full seven days. Now I’m able to focus on doing each move of my workout with perfect form while striving to increase my endurance, flexibility, and overall fitness. This is actually the fun part. If you can get past the achy and sore muscles, you’ll arrive at this wonderful world I like to call “The Zone”. Now I’m not saying that once you’re in “The Zone” you’ll be able to do a triathlon. I still have to take breaks during my cardio workouts and rest during my strength training, and I don’t do every move perfectly or as fast as they do on the DVD. However, I’m more in tune with my body’s needs and can modify and make adjustments that will benefit my overall fitness. Believe me, you’re not thinking about any of that during your first week when you’re sore from head to toe.

Just think of “The Zone” as your first milestone, a reward, if you will, for being consistent in your routine. The next milestone is being able to run a mile, or complete a workout without stopping, or whatever your next goal will be.

I remember reading somewhere that setting small goals will help you stay consistent. Telling yourself that “I’m going to finish my workout in its entirety”, or “I’m going to stick to my diet today” will help you to stay focus and will motivate you to do more to reach these goals. Be sure to reward yourself and before you know it you’ve gone a full week, then a month and then 3 months and so on.

For more ways to stay consistent with your workout check out this link: http://blog.myfitnesspal.com/4-ways-to-stay-consistent-with-your-workouts/

My Workouts and Goals for the Day

I can honestly say that I’ve never worked out consistently for an entire week, so my goal was to keep the momentum going. It was a very hectic day at work in addition to a long, dreary, gloomy, rainy day. I wanted to just come home, eat, and curl up on the couch. But I was so proud of myself for sticking to my workouts last week that I didn’t want to disappoint myself today.

I got up at 5:40AM and did strength training that focused on my legs. This is by far one of the hardest Body Beast DVDs in the series… so far anyway.

For my cardio I had to do T25 cardio and I must say that both of these workouts, although challenging, were 10 times more enjoyable, no doubt because I was in “The Zone”. My performance was so much better, which means my body is getting stronger and that means I’m building muscle and that means I’m burning fat and ultimately losing weight.

What Not To Do

I’ve been trying to stop looking at the mirror so much, like a shapely butt and six-pack abs are just going to appear one day in the mirror. This is a gradual process, so now that I’m in ‘The Zone” I’m just going to focus on performance for a while and once I’ve completed 4 weeks I’ll be able to actually SEE some changes.

I read on Pinterest that is take 4 weeks for you to see a difference, it takes 8 weeks for others to see a difference and it takes 12 weeks for the world to see a difference. So remember… be patient.

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#body-beast, #cardio, #endurance, #exercise-2, #strength-training, #t25, #workout

Food Lovers Weight Loss Journey – Day 5,6 and 7

Hello everyone! I know I haven’t been posting over the last couple of days. I want you all to know that I haven’t quit. I’ve still  been sticking to my workouts and my diet, I’ve just been so tired when I get home from work that I fall right asleep after making dinner. Here’s a recap of the last couple of days.

Day 5

Day 5 was on Friday. For my strength training I had to focus on shoulders, which is a body part that I can honestly say I’ve never focused on in my entire life. It was a nice workout. It got my heart rate up, a nice sweat going and I learned that as you workout your shoulders it can make your arms look more shapely and toned so I’ll definitely continue to make this a staple in my strength training.

During my work day there was a lot of free food available after a conference and of course that food included lots of pasta. I have to say that I gave in. I ate some chicken and broccoli pasta and one stuffed shell and it was DELICIOUS! I switched my “cheat day” from Saturday to Friday, to justify my actions. I don’t really eat that much on the weekends anyway so I made it work. I also ate a light dinner to make sure I didn’t go over my caloric intake for the day.

There’s nothing wrong with a little cheating every now and then. The key is to not go too crazy and to make sure you cut back in other areas so everything balances out by the end of the day.

For my cardio I had the Lower Focus DVD of the T25 series. This is literally a whole lot of squats, lunges, more squats, more lunges and a few more squats just in case your butt and legs weren’t in enough pain. The best part about this workout is that you’re dripping in sweat after the first 10 minutes. It really gets your heart rate up without a lot of jumping around.

I was so happy by the end of the day because according to the Body Beast schedule I got to rest from strength training on Saturday and only had to worry about my T25 workout.

Day 6

Day 6 was Saturday and I was happy that I only had to workout once. I had the T25 cardio workout, which once again, get’s the heart rate going and works your entire body. It was nice because I had a very light breakfast, a light lunch and a lot of vegetables for dinner so it was a very good day. I did cheat a little bit by eating a little mac n cheese but only in moderation.

Day 7

Today I got to rest from T25 and only had to work Chest and Triceps for my strength training. I’ve come full circle, completing all of the workouts for the week and the majority for both the T25 and Body Beast series, at least for the next couple of weeks until I move on to phase II.

Lesson’s Learned

After completing a full week, and not allowing myself to skip any workouts, I’ve learned that (1) you can work through soreness. Over my last few posts all I did was complain about soreness, but as I pressed on I worked through it and now I have a light amount of soreness but nothing compared to the last couple of days. I feel a lot better, a little stronger and my endurance has improved. Also, waking up early has slowly become a habit. I’m usually wide awake at 5:00am and have gotten to the point where I actually look forward to my workout… sort of.

(2) Sleep is vitally important and is not something you’ll have to work hard to incorporate into a routine. As you workout more your body is going to force you to go to sleep. You’ll be so tired that you’ll look forward to going to bed like no other time in your life. Before I started this journey, 11:00PM was when I started thinking about going to bed, now if I’m not in bed by 10:00PM I’m fast asleep on the couch.

(3) Eating better makes you feel better. I haven’t had any fried foods, no sugary drinks or snacks, no bread, a lot more water and vegetables, more fruit and I’ve been taking my vitamins regularly. I feel so much more clear headed, my sleep is better, I have more energy, working out is a little easier, my endurance during my workouts is better and I’ve noticed that as more and more people in my office are starting to get sick, I’ve been able to avoid what’s going around, no doubt because my immune system is stronger. You literally are what you eat.

(4) Bad foods are not as appetizing. I thought that the longer you stay away from bad foods, once you finally get a hold of them you would enjoy them more than ever. That wasn’t my experience. Eating that pasta on my cheat day tasted good, but it wasn’t as good as I thought it would be and it wasn’t because of the way the food was prepared. I felt guilty, knowing that this cheese was going to set me back a little bit. I couldn’t really enjoy it, which is ok. It kept me from going overboard. But going forward I know I won’t be satisfied with any “cheat foods” until 4 months from now when I’ve reached my goals and I can really celebrate.

For now, I’m happy I was able to complete a full week of workouts, while sticking to my diet. This all may seem overwhelming at first, but if you take it one day at a time, one meal at a time and one workout at a time, you’ll be in shape before you know it. Look at the soreness as a prerequisite. Once you work through it and pass the test everything after that, while still being challenging, won’t be painful and you can begin the satisfying process of watching your body change for the better.

#body-beast, #eating-better, #shaun-t, #t25, #weight-loss-2, #working-out

Food Lovers Weight Loss Journey – Day 4

It’s Day 4 and the soreness hasn’t subsided.  According to Men’s Fitness there are 5 ways you can combat muscle soreness:

  1. Drink plenty of water (rehydrating gives your muscles what they need to recover)
  2. Massage – Massage rollers or handheld massage devices work well
  3. Compression – Wearing compression clothing (helps with circulation)
  4. Sleep (8-9 hours is recommended to help you muscles repair and recover fully)
  5. Eating plenty of protein throughout the day (small portions rather than one large portion after your workout is recommended)

The only thing from that list I’ve been doing is drinking plenty of water and sleeping. I’m trying to eat more protein but my choices are limited due to my diet. I’ve been taking steaming hot showers/baths and stretching and that’s been getting me through so far. That and a little old school Tiger Balm.

Workouts

This morning I did Beast Cardio which incorporates fast past weight lifting with jumping, squats, lunges and plank work. I was dripping in sweat and it was only 30 minutes. It’s very tiring. I was so tired when I was done that I got back in the bed to get some more sleep. The schedule required me to do Beast Abs as well and that was very hard. My core is not that strong so I look forward to seeing my progress as I work to complete this program.

In the afternoon I had to do Ab Intervals on the T25 series. That also mixes in a lot of cardio so you burn a good 250-300 calories within that 25 minutes. Once again I was sweating puddles.

Diet

I haven’t eaten much today. I’ve notice that as I watch my portion sizes, eating smaller meals throughout the day, and eating high fiber natural carbs like potatoes and apples, I’ve noticed a real difference in my appetite. I’m not as hungry and my cravings for certain foods have started to decrease. Eating almonds, whole fruit and filling foods like oatmeal really keep you sustained throughout the day and give you more energy.

Now, if only I could get rid of this muscle soreness…

#body-beast, #diet, #exercise-2, #muscle-soreness, #shaun-t, #t25, #weight-loss-2, #workout

A Food Lovers Weight Loss Journey – Day 1

One down and only one hundred and twenty-five more days to go. Today was the epitome of The Good, The Bad, and The Ugly. Here’s why…

The Good

My workouts went as planned. I got up at approximately 5:15AM and completed my strength training and after work I completed my cardio.

Today my strength training focused on chest and triceps and believe me when I say my triceps need a lot of work. It was a lot of push ups, something I’m not particularly good at, tricep dips, and a whole lot of technical weight lifting jargon that I can’t remember. The point is I got it done.

This afternoon I had to do the T25 Cardio DVD and it really gets your heart rate going. I was sweating puddles after just 10 minutes and by the time I reached the full 25 minutes I was ready to lay down and take a nap. The thing about Shaun T’s workouts is that they are fun. He really mixes up the moves so you don’t get bored, but they take a lot of commitment to complete.

I stuck to my diet today as well. I refrained from my forbidden foods and ate my healthy planned breakfast, lunch and snacks. I also met my goals for the required caloric and water intake, as specified by the MyFitnessPal App. When I went to the break room to prepare my lunch there was a huge plate of chocolate chunk brownies sitting right next to the refrigerator. But I looked at them and said “get behind me Satan!” and went on about my business.

Brownies

The Bad

I feel like crap. My chest is really sore, my back hurts, my shoulders feel like they’re going to fall off and I can barely lift my arms to type. It’s so true when they say if you don’t use your muscles you’ll lose them. I think my muscles are mad at me for putting them through this torture. However, I’m determined to keep on going so I took a hot bath, slathered on some Tiger Balm and said a prayer. I’ll need God’s help to keep this up.

The Ugly

There’s nothing more hurtful than the truth. I thought I was doing so well today until I looked at the nutrition log on my fitness app. Take a look at the pic below. Do you see the areas highlighted in red? That’s where I went wrong today and the main concern is my sodium. I mentioned in my first post that I’m trying to avoid high blood pressure and heart disease and a high sodium diet is the main culprit for these disorders. I literally ate oatmeal, salad, some chicken breast, soup, yogurt and nuts and I went over my recommended sodium intake. After looking deeper at the nutritional facts, it seems that soup and salad dressings are very high in sodium so I’ll have to watch this tomorrow. I read that although most people can have about 2,300mg of sodium a day, African Americans are recommended to have only 1,500mg due to the high rate of high blood pressure cases. I’m just going to focus on getting to 2,300 for now.

MyFitnessPal

Well, I’m absolutely exhausted and the only thing I have to look forward to is doing the same thing tomorrow. My small term goal is to complete a week without any slip ups. So far, I’m on the right track.

#body-beast, #diet, #exercise-2, #nutrition, #shaun-t, #soreness, #t25, #weight-loss-2