Alright folks, the moment is nigh. I have thoroughly enjoyed my final day of food freedom (though feeling quite bloated & a little ill) but I'm getting really excited about 2012. For once I am in the right place at the right time and I am raring to go. While I've tried to avoid "day one's" as much as possible, my ultimate day one is here and I'm going to embrace it wholeheartedly. All my mistakes are erased but the lessons I learnt will be with me forever.
2012 is the year I've been waiting for. I gave up virtually everything to move to a strange (in more ways than one) country to follow my dreams and have been doing everything I can to keep my head above water until things start to happen. Every time I thought we'd hit rock bottom, we managed to find a new low. I've never been so broke or scared in all my life... But I'm writing this now so that means I survived and (dare I say it) thrived.
I'm working on my 2012 goals & affirmations as we speak and there'll be a huge amount of posting tomorrow to get them up as well as all the usual stuff plus (as much as I'm dreading it) photos. I wasn't going to do photos but I think they're the most exciting way to track progress when the scales lie & we over-analyse in the mirror. That should do it for now... no point in saying anything else for the time being except farewell, 2011 - you were tough on me but you made me a stronger, wiser person!
Saturday, December 31, 2011
Friday, December 30, 2011
groundhog day
Yep, me again. Another awful day in paradise. KFC for lunch & burgers for dinner - realised that until 2012 is here and my parents are gone, it's just too hard to stop. I'm saying farewell to all my favourite (and even not so favourite) dodgy foods and while I feel fat & disgusting, I'm just putting that out of my mind for another 24 hours because that's when it all changes.
The longer this binge has gone on, the more ready I am for it to end. I don't know how people eat this way all the time - it's just gross! Yes, I'll miss some of it, but I will NOT miss how I feel by eating it... It affects me emotionally, mentally & physically. Hmm - that reminds me of "Supersize Me" the doco... I can totally relate and think I should maybe watch it again for one last shock to the system to kick me back into the realm of health & fitness.
Anyways exhausted now... All that eating really takes it out of me! Better catch some Z's in preparation for the last supper. Catch you on the flip side.
The longer this binge has gone on, the more ready I am for it to end. I don't know how people eat this way all the time - it's just gross! Yes, I'll miss some of it, but I will NOT miss how I feel by eating it... It affects me emotionally, mentally & physically. Hmm - that reminds me of "Supersize Me" the doco... I can totally relate and think I should maybe watch it again for one last shock to the system to kick me back into the realm of health & fitness.
Anyways exhausted now... All that eating really takes it out of me! Better catch some Z's in preparation for the last supper. Catch you on the flip side.
Thursday, December 29, 2011
back as promised
Would love to tell you that the road-trip involved nothing but salads and 10km runs but I would be lying. You know how I said I wasn't too concerned about my calorie intake yesterday? Umm, that was before I did the math. Yesterday and the day before I consumed 2900 cal PER DAY. Today was 2600. Disgusting. It adds up SO quickly. McDonalds IS the devil. As is Coca Cola, ice cream, chocolate, buffet breakfasts, short bread, Jatz & hot chocolates. Yeah, I ate it all.
Working tomorrow which is annoying but probably for the best as I need to get AWAY FROM FOOD! I will bring my meal bars, have oats for breakfast & vegetables for dinner. Will attempt to do a semi-fast on Saturday (fill up on miso soup & veggies) so I can enjoy my Indian & apple crumble but I tell ya what... I am ready for it to be over. Day after day of this is not fun. I feel huge & bloated & guilty & constantly have a sore tummy. My body hates me and I hate myself.
...But enough of the pity party since it was self-inflicted anyway! I promise the posts will start to improve very soon. In the meantime, it's time for bed & finally a proper catch up on sleep. Hopefully some bloating will subside over night and I can have a good 40hrs of, well, NOT stuffing my face before my final feast for the year (and my life?). G'night world.
Working tomorrow which is annoying but probably for the best as I need to get AWAY FROM FOOD! I will bring my meal bars, have oats for breakfast & vegetables for dinner. Will attempt to do a semi-fast on Saturday (fill up on miso soup & veggies) so I can enjoy my Indian & apple crumble but I tell ya what... I am ready for it to be over. Day after day of this is not fun. I feel huge & bloated & guilty & constantly have a sore tummy. My body hates me and I hate myself.
...But enough of the pity party since it was self-inflicted anyway! I promise the posts will start to improve very soon. In the meantime, it's time for bed & finally a proper catch up on sleep. Hopefully some bloating will subside over night and I can have a good 40hrs of, well, NOT stuffing my face before my final feast for the year (and my life?). G'night world.
Wednesday, December 28, 2011
another day
Well it was far from a perfect day but got up early to head to the gym for a third day in a row (despite not getting enough sleep and nearly every muscle in my body already aching). Maaay have had some dodgy fast food today due to being in road-trip mode, not regretting it too much - more concerned about having a good time right now due to only having my parents around for a few more days.
The plan is to have a buffet breakfast tomorrow but then have minimal food for the rest of the day and I'm working the day after so will be very strict then too. Basically be as good as possible until our Indian feast on New Years Eve and then it is ON. 100% commitment - no exceptions.
For the first two weeks in January, I'm working 4 days a week & won't be able to get to the gym those days due to a long commute so I'll be doing double gym days Mon-Wed & try to get in an exercise video the other days. Will be on 1500-1600 calories those days and 1300 on work days. Though, due to only needing to lose 0.5kg a week it will be okay if I go over a bit - just not with dodgy food... Clean eating only.
Anyways it's late and I have an early start. Boring post, I know - but just sticking to my promise of daily posting. Until next time...
The plan is to have a buffet breakfast tomorrow but then have minimal food for the rest of the day and I'm working the day after so will be very strict then too. Basically be as good as possible until our Indian feast on New Years Eve and then it is ON. 100% commitment - no exceptions.
For the first two weeks in January, I'm working 4 days a week & won't be able to get to the gym those days due to a long commute so I'll be doing double gym days Mon-Wed & try to get in an exercise video the other days. Will be on 1500-1600 calories those days and 1300 on work days. Though, due to only needing to lose 0.5kg a week it will be okay if I go over a bit - just not with dodgy food... Clean eating only.
Anyways it's late and I have an early start. Boring post, I know - but just sticking to my promise of daily posting. Until next time...
Tuesday, December 27, 2011
the deets
Alright I've been crunching the numbers and have a plan in place. So below is a table I'll be filling out over the 9 weeks to track my progress but also to break my goal up into smaller (and less daunting) pieces. Obviously the body doesn't always work how we'd like it to so I imagine some weeks I'll beat the goal and others won't quite hit it. That's cool. I'm prepared for that and will keep plodding along. The good news is I am a lot closer to my goal that I originally thought... While I've been feeling quite heavy, turns out a lot of it is muscle and my body fat hasn't gone up much despite the Christmas debauchery so I'm aiming to lose 4kg of fat to reach my goal of 13% body fat.
Hmm... I lost my table grid but it's getting late so can't be bothered doing that again - will attempt to fix it for next time. My parents are staying with us at the moment and due to New Years happening in a couple of days, I'm not aiming for perfection with my diet until they leave (1st Jan). Until then I'll be good when I can but still enjoy a few treats (namely alcohol, Indian food & homemade apple crumble on New Years Eve - yum!). Come January first however, it's down to business. Audition season is around the corner and I need to be ready for it!
We're going away tomorrow for a couple of days but I'm bringing the computer so I'll attempt to be in touch during that time. As far as my first two days went - got to the gym and back into my weights. Yesterday's food was alright (went slightly over with calories) but was struggling with carb withdrawals and that made me extremely agitated (you'd think I was coming off drugs) and today *was* going well until dinner when I had bread with my roast chicken & vege then Christmas pudding & icecream & a wine cocktail for dessert. Let's just say I was celebrating the fact I only have 4kg to lose rather than 7! Seriously though - the second my parents leave there's no more funny business. Anyways gotta go pack and be up for a gym sesh before heading to Rotorua - bye for now!
Date | Goal Weight | Actual | Change | Goal BF% | Actual | Change |
26/12/11 | - | 60kg | - | 18.67% | ||
2/01/12 | 59.5kg | 18% | ||||
9/01/12 | 59kg | 17.4% | ||||
16/01/12 | 58.5kg | 16.8% | ||||
23/01/12 | 58kg | 16% | ||||
30/01/12 | 57.5kg | 15.3% | ||||
6/02/12 | 57kg | 14.5% | ||||
13/02/12 | 56.5kg | 14% | ||||
20/02/12 | 56kg | 13.5% | ||||
27/02/12 | 55.5kg | 13% |
Hmm... I lost my table grid but it's getting late so can't be bothered doing that again - will attempt to fix it for next time. My parents are staying with us at the moment and due to New Years happening in a couple of days, I'm not aiming for perfection with my diet until they leave (1st Jan). Until then I'll be good when I can but still enjoy a few treats (namely alcohol, Indian food & homemade apple crumble on New Years Eve - yum!). Come January first however, it's down to business. Audition season is around the corner and I need to be ready for it!
We're going away tomorrow for a couple of days but I'm bringing the computer so I'll attempt to be in touch during that time. As far as my first two days went - got to the gym and back into my weights. Yesterday's food was alright (went slightly over with calories) but was struggling with carb withdrawals and that made me extremely agitated (you'd think I was coming off drugs) and today *was* going well until dinner when I had bread with my roast chicken & vege then Christmas pudding & icecream & a wine cocktail for dessert. Let's just say I was celebrating the fact I only have 4kg to lose rather than 7! Seriously though - the second my parents leave there's no more funny business. Anyways gotta go pack and be up for a gym sesh before heading to Rotorua - bye for now!
the new beginning
Alrighty I'm back and I mean it this time! While I'm still aiming to achieve the same basic thing, I'm planning on going about it slightly differently. For one I'm going to stay more accountable and post daily (or at least account for each day) to say how my eating & exercise went & how I was doing emotionally. There are also going to be no "cheat days" (which always turn into cheap weekends)... If I want a treat, I have to work it into my daily calorie allowance - not blow the lid off it and have to work it off for the next week! My husband and I have realised that we're sick of slowing our progress by cheating 20-25% of the time. It's a waste of effort and we want to reach our goals FAST and stay there this time.
To help do this, I have written myself a diet plan (that is tried and true - I know it has stickability) for both work days and non-work days which incorporates both convenience and fresh food and the calories are tailored to suit how much exercise I (realistically) will be getting on those days. I will post my stats as always but won't be doing photos until the end as my 49 day challenge photos are still very recent and my focus is on what will be, not what is/was.
Argh, currently using the computers at the gym and it's not going so well today so I'll have to continue this later. Will post my starting points, end goal and (unlike last time) also short term checkpoints to help break my goal down into bite sized pieces. I shall return!
To help do this, I have written myself a diet plan (that is tried and true - I know it has stickability) for both work days and non-work days which incorporates both convenience and fresh food and the calories are tailored to suit how much exercise I (realistically) will be getting on those days. I will post my stats as always but won't be doing photos until the end as my 49 day challenge photos are still very recent and my focus is on what will be, not what is/was.
Argh, currently using the computers at the gym and it's not going so well today so I'll have to continue this later. Will post my starting points, end goal and (unlike last time) also short term checkpoints to help break my goal down into bite sized pieces. I shall return!
Monday, December 12, 2011
the recommittment
I think it's time I stop wallowing and as I like to say, "suck it up, sunshine". I've had every excuse for why I haven't been sticking to my plan and I'm even boring myself now. This post is to officially recommit myself to the 49 day challenge (3 weeks late, but better late than never, right?) and get back on track once and for all.
This week has been far from perfect but a definite improvement from the week before. I'm starting to get used to working again and other than some evening blowouts, my diet it starting to fall back into place. Exercise hasn't been an issue - I get tons of it working at a gym. The only thing I was missing out on was my weight training which I got back to yesterday and even got through today despite waking up at 4am and the weather being awful.
Anyway it's weigh-in day today... still frustrating having to do it in the arvo because it's not consistent with the earlier weigh ins but as today is my unofficial day 1, I'm not going to stress about the number and just focus on every day after this. Time to crunch down on the calories as that's the only piece of the puzzle missing right now! I look forward to posting some great results for you next week. Until then... if you need me, I WON'T be the one on the couch stuffing my face!
This week has been far from perfect but a definite improvement from the week before. I'm starting to get used to working again and other than some evening blowouts, my diet it starting to fall back into place. Exercise hasn't been an issue - I get tons of it working at a gym. The only thing I was missing out on was my weight training which I got back to yesterday and even got through today despite waking up at 4am and the weather being awful.
Anyway it's weigh-in day today... still frustrating having to do it in the arvo because it's not consistent with the earlier weigh ins but as today is my unofficial day 1, I'm not going to stress about the number and just focus on every day after this. Time to crunch down on the calories as that's the only piece of the puzzle missing right now! I look forward to posting some great results for you next week. Until then... if you need me, I WON'T be the one on the couch stuffing my face!
Tuesday, December 6, 2011
the post of shame
Here I am again... Not a lot to report right now. Been having a miserable time at my new job and not sure what I'm going to do about that yet. Haven't been sleeping enough & stress has been through the roof so that combined with my really long days has led to some terrible eating patterns (starving through the day and pigging at night and in turn blowing the calorie budget).
Managed to catch up on some lost sleep last night and the work day was marginally better. Haven't added up the calories yet but pretty sure my diet is a lot closer to being on track. Need to start eating more at lunch though so I can cut the carbs at night as they are no longer necessary.
Feeling pretty despondent about it all but trying not to throw in the towel. Will give my job until the end of the week then reassess what I should do. Will also be more diligent with my diet and more importantly get back to my workouts as they tend to help with both my calorie control and my moods (on top of the obvious calorie burning benefits).
Hanging on by a thread but not letting go, I promise. Stick with me and I'm sure I'll be back on track soon.
Managed to catch up on some lost sleep last night and the work day was marginally better. Haven't added up the calories yet but pretty sure my diet is a lot closer to being on track. Need to start eating more at lunch though so I can cut the carbs at night as they are no longer necessary.
Feeling pretty despondent about it all but trying not to throw in the towel. Will give my job until the end of the week then reassess what I should do. Will also be more diligent with my diet and more importantly get back to my workouts as they tend to help with both my calorie control and my moods (on top of the obvious calorie burning benefits).
Hanging on by a thread but not letting go, I promise. Stick with me and I'm sure I'll be back on track soon.
Thursday, December 1, 2011
the 9 day screw-up
Yes, I have been quiet for awhile and no, it's not because I've been busy at the gym. I went back to Australia for my brother's wedding (from Wed 23rd to Wed 30th) and it involved a lot of food and very little exercise. The simple fact is that unless you want to have a really crummy time, it's too hard to stick to a diet & exercise plan while enjoying a special event/holiday like that. That said, I didn't completely blow-out. I even started out trying to exercise but on my second day there I went for a run and seriously hurt my knee... exercise fail.
So here I am, not having put on weight but probably not having lost any either. The bad news is that I've lost 9 days of my challenge thus leaving me with less time to achieve my goals... The good news is that I start my new job tomorrow (can't remember if I mentioned it but I landed a job at a gym which will involve PT, group fitness, nutritional consultation etc) and will finally be able to lock in a routine and also stop sitting around on the couch for hours every day which always leads to boredom eating. I even had another company contact me again after I turned them down, begging me to come work for them so there's a chance I'll be working 6-7 days a week for awhile. Tiring, yes, but great for the bank account and also good to keep me productive... Somehow the less time I have the more I seem to get done!
Not much more to say at this point... My gym routine will stay fairly similar to what I planned before (6 days, 3 day split strength program, couple of cardio classes, 1 set sprints & 2 core workouts) and I will be aiming for 1500 calories although will attempt to throw some low days in there to make up for lost time. Will report in on Monday with updated measurements and hopefully some good news regarding sticking to my plan! Until then...
So here I am, not having put on weight but probably not having lost any either. The bad news is that I've lost 9 days of my challenge thus leaving me with less time to achieve my goals... The good news is that I start my new job tomorrow (can't remember if I mentioned it but I landed a job at a gym which will involve PT, group fitness, nutritional consultation etc) and will finally be able to lock in a routine and also stop sitting around on the couch for hours every day which always leads to boredom eating. I even had another company contact me again after I turned them down, begging me to come work for them so there's a chance I'll be working 6-7 days a week for awhile. Tiring, yes, but great for the bank account and also good to keep me productive... Somehow the less time I have the more I seem to get done!
Not much more to say at this point... My gym routine will stay fairly similar to what I planned before (6 days, 3 day split strength program, couple of cardio classes, 1 set sprints & 2 core workouts) and I will be aiming for 1500 calories although will attempt to throw some low days in there to make up for lost time. Will report in on Monday with updated measurements and hopefully some good news regarding sticking to my plan! Until then...
Monday, November 21, 2011
Burn The Fat Challenge - DAY ONE!
Apologies for the week of silence but I'm here now and raring to go! Last week was a bit of a non-event due to struggling with injuries & exhaustion early on and then working 28 hours in 3 days over the weekend... But here I am having survived that (& realising I'm ready to rejoin the workforce after my 2 month hiatus!), smashed my first workout back & have weighed, pinched & photographed myself to the nth degree... even bought my goal jeans! By the way I will be posting weight/BF stats weekly but the photos & measurements will just be taken before & after the 49 days or it's just too much of a hassle.
Current:
Weight: 58.9kg (yes, I lost 3kg then put 2 back on...)
BF%: 21%
Lean body weight: 46.5kg
Body fat weight: 12.4kg
Size: 8-10
Goal:
Weight: 53.3kg
BF%: 13%
LBW: 46.5kg
BFW: 6.8kg
Size: 6-8
To lose: 5.6kg
Not loving the fact that potentially thousands of people will be seeing these due to the public challenge but what better accountability is there than that? I've never put myself out there in such an extreme way and don't plan on failing! (Welcome to any new BTF members reading this by the way!) Here's to day 1 of the last, LAST ditch attempt!
Current:
Weight: 58.9kg (yes, I lost 3kg then put 2 back on...)
BF%: 21%
Lean body weight: 46.5kg
Body fat weight: 12.4kg
Size: 8-10
Goal:
Weight: 53.3kg
BF%: 13%
LBW: 46.5kg
BFW: 6.8kg
Size: 6-8
To lose: 5.6kg
Not loving the fact that potentially thousands of people will be seeing these due to the public challenge but what better accountability is there than that? I've never put myself out there in such an extreme way and don't plan on failing! (Welcome to any new BTF members reading this by the way!) Here's to day 1 of the last, LAST ditch attempt!
Wednesday, November 16, 2011
gaining momentum
I'm happy to report that I'm having a good week so far! I wasn't sure how difficult it would be to just starting "being good" again. Turns out cold turkey is the way to go. In the past I've tried to ease my way back into things but it never works. As long as there's an option to eat badly, I'll take it! So this time I woke up Monday morning and a dodgy diet was no longer an option. Clean eating is where it's at and despite ongoing stress & exhaustion, I've been smashing out some good gym sessions too. Tick.
Sooo, prep week. I was concerned that having a week to achieve more results would mean getting a head start on the competition and therefore disadvantage me... But when I weighed myself on Monday I realised I managed to put on 1.5kg during my couple of weeks of blatant bingeing and therefore this week will be just getting me back to my previous start point. Wow - shows just how quickly your hard work can be undone! Lesson learnt. Cheat MEAL not cheat MONTH.
So while we're on food, I'll take this opportunity to post my meal plan for the next 8 weeks. Keep in mind that it's only a guide - some things I'll definitely stick to every day but others I'll be trying to find a close equivalent. Interestingly enough, I've been reading lately that a lack of variety in food can be very helpful when it comes to losing weight. The more flavours & textures in front of you, the more you're going to want to eat and there's a much higher chance of going back for seconds! Same goes for snacking... If you have a cupboard full of every snack under the sun, you're never going to get bored and always find something else to eat. If you have a huge supply of just one or two foods however, you're more likely to get a snack based on hunger rather than boredom/cravings.
Breakfast Rolled oats w/ cinnamon & sugar, hot Milo, 1 kiwi fruit
Snack 1 banana
Lunch Sandwich w/ tinned salmon, light mayo & salad
Snack 1 orange, hot Milo
Dinner Lean meat w/ vege or salad & small serve of starchy carb
Snack 3 hard boiled egg whites
The breakdown: Approx 1350 calories total - I am aiming under what I should be eating in a day because I always end up eating more than I plan for. Anything up to 1600 a day is fine for the time being but I may drop lower towards the end of the competition. It's a fairly high carb diet to begin with (180-200g a day) but if I'm going to drop carbs I'll need to do it gradually or I know I'll crash. I definitely need to increase the protein intake (80g a day to start) but I've always struggled with protein so it'll have to be a work in progress.
Now let's get one thing straight. There are better diets out there with more protein, less carbs, yada yada. That's not what this is about. I am looking for a diet that can of course achieve results, but more importantly, keeps me satisfied & not feeling deprived and is therefore maintainable not just for the 7 weeks but for life. Of course if I'm a couple of weeks in and the results are happening too slowly, I'll make some tweaks but I would rather be realistic and eating food I enjoy than just turning into a robot who eats grass for 7 weeks then binges at the end and puts all the weight back on.
That's all from me for now. Still to come: gym plan, goals & affirmations. 5 days to go!!
Sooo, prep week. I was concerned that having a week to achieve more results would mean getting a head start on the competition and therefore disadvantage me... But when I weighed myself on Monday I realised I managed to put on 1.5kg during my couple of weeks of blatant bingeing and therefore this week will be just getting me back to my previous start point. Wow - shows just how quickly your hard work can be undone! Lesson learnt. Cheat MEAL not cheat MONTH.
So while we're on food, I'll take this opportunity to post my meal plan for the next 8 weeks. Keep in mind that it's only a guide - some things I'll definitely stick to every day but others I'll be trying to find a close equivalent. Interestingly enough, I've been reading lately that a lack of variety in food can be very helpful when it comes to losing weight. The more flavours & textures in front of you, the more you're going to want to eat and there's a much higher chance of going back for seconds! Same goes for snacking... If you have a cupboard full of every snack under the sun, you're never going to get bored and always find something else to eat. If you have a huge supply of just one or two foods however, you're more likely to get a snack based on hunger rather than boredom/cravings.
Breakfast Rolled oats w/ cinnamon & sugar, hot Milo, 1 kiwi fruit
Snack 1 banana
Lunch Sandwich w/ tinned salmon, light mayo & salad
Snack 1 orange, hot Milo
Dinner Lean meat w/ vege or salad & small serve of starchy carb
Snack 3 hard boiled egg whites
The breakdown: Approx 1350 calories total - I am aiming under what I should be eating in a day because I always end up eating more than I plan for. Anything up to 1600 a day is fine for the time being but I may drop lower towards the end of the competition. It's a fairly high carb diet to begin with (180-200g a day) but if I'm going to drop carbs I'll need to do it gradually or I know I'll crash. I definitely need to increase the protein intake (80g a day to start) but I've always struggled with protein so it'll have to be a work in progress.
Now let's get one thing straight. There are better diets out there with more protein, less carbs, yada yada. That's not what this is about. I am looking for a diet that can of course achieve results, but more importantly, keeps me satisfied & not feeling deprived and is therefore maintainable not just for the 7 weeks but for life. Of course if I'm a couple of weeks in and the results are happening too slowly, I'll make some tweaks but I would rather be realistic and eating food I enjoy than just turning into a robot who eats grass for 7 weeks then binges at the end and puts all the weight back on.
That's all from me for now. Still to come: gym plan, goals & affirmations. 5 days to go!!
Monday, November 14, 2011
the week that was
Instead of labelling last week as a failure, I'm going to call it "the week of trial and error". Hit the gym 5 days in a row which is definitely a record. Can't actually remember the last time I managed that, so yay for that. Diet... well... let's just say I got a little off track. Somehow my appetite saw the extra calories as unlimited calories and I ate and ate and ate... Not good. Definitely seeing the damage in the mirror and on the scales but I'm back on track now. To be honest, the stress has been building again regarding money & lack of employment and it was basically a big ol' stress binge that lasted 7 days. Oops.
But here I am now... I've cleared my head and let go of the last week. I slept well and woke up feeling clearer and more positive (despite nothing having changed) and I'm ready to get back to my 100% commitment. Even better, there's a competition starting on www.burnthefatinnercircle.com and I am determined to enter, achieve my goals and WIN! I'm at a disadvantage having already achieved some good results and being a lot closer to my goals than others, but this has only motivated me to set my sights higher and reach for goals than I hadn't thought possible in the past.
The competition begins in a week - it's tempting to have another week long binge so I have more to lose when I start, but I already feel like crap after last week so no more sabotage. This week I will be doing everything within my power to prep my mind and body for an intense 49 day challenge (7 weeks) and come next Monday, I will be a force to be reckoned with.
The following posts will show all the preparation work I have been and will be doing... First up I'll post my goals and positive affirmations (a mandatory exercise in chapter one of Burn The Fat) - I'll put a blurb underneath those so you know how to come up with your own and how to use them. Then I'll post both my meal & diet plans and finally, the initial measurements & photos (which have to be updated weekly as part of the competition).
Now let me get one thing straight - so far on this blog I've had many "fresh starts" and attempts (even some fantastic results) that didn't get me over the finish line. This time is different. I'm at a point in my life where if I don't finally get it together and ditch all the excuses, I may as well give up. I am so sick of trying and failing and self-sabotage and self-loathing. This is my time to put it all to rest.
I know EXACTLY what I need to do to achieve this and there are no excuses left. I don't care if I have no money or I'm dealing with anxiety & depression about my work situation... This isn't about having the "perfect conditions" - I can achieve this whether I'm working 7 days a week or 0 days a week. It's about knowledge, discipline and consistency and none of those things have anything to do with outside circumstances. It's about me. I am the ONLY one to blame if I don't do it... And so this is me doing it.
But here I am now... I've cleared my head and let go of the last week. I slept well and woke up feeling clearer and more positive (despite nothing having changed) and I'm ready to get back to my 100% commitment. Even better, there's a competition starting on www.burnthefatinnercircle.com and I am determined to enter, achieve my goals and WIN! I'm at a disadvantage having already achieved some good results and being a lot closer to my goals than others, but this has only motivated me to set my sights higher and reach for goals than I hadn't thought possible in the past.
The competition begins in a week - it's tempting to have another week long binge so I have more to lose when I start, but I already feel like crap after last week so no more sabotage. This week I will be doing everything within my power to prep my mind and body for an intense 49 day challenge (7 weeks) and come next Monday, I will be a force to be reckoned with.
The following posts will show all the preparation work I have been and will be doing... First up I'll post my goals and positive affirmations (a mandatory exercise in chapter one of Burn The Fat) - I'll put a blurb underneath those so you know how to come up with your own and how to use them. Then I'll post both my meal & diet plans and finally, the initial measurements & photos (which have to be updated weekly as part of the competition).
Now let me get one thing straight - so far on this blog I've had many "fresh starts" and attempts (even some fantastic results) that didn't get me over the finish line. This time is different. I'm at a point in my life where if I don't finally get it together and ditch all the excuses, I may as well give up. I am so sick of trying and failing and self-sabotage and self-loathing. This is my time to put it all to rest.
I know EXACTLY what I need to do to achieve this and there are no excuses left. I don't care if I have no money or I'm dealing with anxiety & depression about my work situation... This isn't about having the "perfect conditions" - I can achieve this whether I'm working 7 days a week or 0 days a week. It's about knowledge, discipline and consistency and none of those things have anything to do with outside circumstances. It's about me. I am the ONLY one to blame if I don't do it... And so this is me doing it.
Monday, November 7, 2011
the weekend of learning
Well the good news is I'm back and as hoped, I have some answers! The only problem is I have so many that I've been avoiding posting about them because I have too much to say. I'll keep this post short as I'm using the computer at the gym but I assure you there will be plenty more to come.
First things first: Why the meltdown? Few reasons. Firstly, I realised that even if I wasn't starving myself physically, I was psychologically. There's only so long someone can survive on 1200 calories and having to count everything that goes in your mouth. It was draining me in more ways than one.
Secondly, I've been looking at starting up work again soon due to money running out. The thought of starting work again after an extended break is scary enough as it is but I really thought I would have achieved my goals before I had to go back to work. The anxiety attack showed me that I'm not yet ready to return to work full-time. I need to know that my head is well and truly in the game before I do that (habits locked in, emotional eating a thing of the past, weight at a place where I can maintain rather than still be losing). This may sound extreme (and un-realistic), but the thing is, we moved to NZ to further our acting careers and a huge part of that for me is looking the part which will in turn help me with my self-confidence when it comes to auditions etc.
Anyway, the biggest discovery of the weekend was a book I stumbled across on the net called "Burn The Fat, Feed The Muscle". I think I'd heard of it before, but with all the research I've been doing over the past week, the name kept coming up and I decided to look into it. Some health/fitness websites score it as the top diet/exercise plan in existence above all the books out there as well as Weight Watchers etc - high praise! The website for the book, www.burnthefat.com looked pretty cheesy and like a lot of other websites out there offering fad diets etc, but I decided to trust the reviews and buy the book. It's about $40AUD but I chose to buy the deluxe version with heaps of extras for $60AUD. Best $60 I've ever spent.
The author is a fitness trainer (25 years in the industry) and bodybuilder who has read every diet, exercise and motivational book around. He HATES fad diets and "quick fix" scams and is all about the science. He combined all his practical & "book" knowledge over the past 25 years to put together a book that covers EVERYTHING. Seriously - it was 340 pages of the hard facts and science (and no mean feat to read in one weekend) and he guarantees if you follow his plan (that is as "un-fad-like" as it gets) you can transform your body in 7 weeks. That said, this plan is for life - it is a maintainable food & exercise plan that you should do until you die. No major calorie cutting, no pills or supplements... Just clean food and a lot of exercise.
If you seriously want to change your body and I mean SERIOUSLY - as in it is the top of your priority list - PLEASE buy this book and read it from cover to cover. Yes, it's a big read and the plan does not claim to be easy (it isn't!) but it will, without doubt, change your body and your life. www.burnthefat.com - do it.
As for me, I've been crunching numbers and writing up food & exercise guides all weekend. I'm happy to say I'm on a higher calorie plan now (approx 1600 cal) and even get to have a higher day every 4 days (approx 2000 cal) which will keep my metabolism on fire. I am going to be working out like a maniac but you can do it at your own level... I personally want to reach my goals by Christmas (7 weeks from now) so that 2012 is a year of maintaining that and enjoying myself more. I will be doing a lot of things the same... The exercise plan I recently posted is basically what I'll be doing with some minor tweaks and my diet includes a lot of the same foods I was eating but I'm paying a lot more attention to what kind of macronutrients I'm taking in (carbs/proteins/fats) and instead of counting calories will just follow a pre-made plan instead.
As earlier stated, I'll do a weekly progress report (weight, body fat, measurements, photos) but the focus is really going to be on lean mass vs body fat. I'll post my specific goals later today when I put up my starting statistics. I won't lie... This plan scares me a little. But they say if your goals don't scare you then you're not aiming high enough.
Friday, November 4, 2011
hrmm...
What a weird week. I've been putting off writing because I was hoping for something positive to happen that I could write about but then I remembered that I promised you 100% honesty so I thought I'd better just give it to you straight.
The week started out fine - day one, smashed out the legs as planned (maybe too much too soon but what can you do??) and diet was on track. Got to sleep alright but once it hit the wee hours of the morning, the legs started to seize up and cramp and that led to bad dreams and a pretty awful sleep.
Day two, I somehow hobbled to the gym, feeling like crap and pushed through the workout. Come the afternoon however, and I have the mother of all meltdowns. The agony mixed with the exhaustion mixed with the stress of running out of money and therefore time... it just all became too much for me. As far as I can remember I stuck to my diet but it was still early days.
Day three and luckily it was cardio/recovery day because there was no way my legs OR arms had anything left to give. Had an awful morning and barely made it to the gym... My legs kept giving way on me, I had a migraine and joy of joys, I had my first anxiety attack in months which made trying to stay on the cross trainer mighty difficult (the first thing I lose is my balance and then there's the blurred vision, nausea and trouble breathing). Tried to pretend that the tears coming out of my eyes during the first few minutes of training were actually tears and thankfully 10 minutes in, the attack subsided and I started to feel better. That night I ate chocolate, slept badly again and the next day realised I needed a proper, guilt-free day off. Had amazing food, skipped the gym and was feeling a lot better... Until today.
Now here I am, on what should be a productive, busy day... re-motivated & energised... and yet sitting on the couch at 2.30pm in my pyjamas still feeling like a blob. Partially still exhausted (more from the stress than exercise I think) and partially frozen with panic that my rest day is going to evolve into a rest year and I'm going to end up right back where I started. Where's the line between needing more rest and needing to get on with it? I don't know any more!!!
Oh, other weird thing: Had been weighing myself this week and reached my all time low weight but somehow stopped seeing the results in the mirror. How is it that I was in worse shape the week before yet feeling amazing and now I'm in my best shape of my adult life and I feel like a blob?? Again - exhaustion affecting my head or am I just nuts? I hope to write again soon with some answers... Until then, this is crazy person signing out.
The week started out fine - day one, smashed out the legs as planned (maybe too much too soon but what can you do??) and diet was on track. Got to sleep alright but once it hit the wee hours of the morning, the legs started to seize up and cramp and that led to bad dreams and a pretty awful sleep.
Day two, I somehow hobbled to the gym, feeling like crap and pushed through the workout. Come the afternoon however, and I have the mother of all meltdowns. The agony mixed with the exhaustion mixed with the stress of running out of money and therefore time... it just all became too much for me. As far as I can remember I stuck to my diet but it was still early days.
Day three and luckily it was cardio/recovery day because there was no way my legs OR arms had anything left to give. Had an awful morning and barely made it to the gym... My legs kept giving way on me, I had a migraine and joy of joys, I had my first anxiety attack in months which made trying to stay on the cross trainer mighty difficult (the first thing I lose is my balance and then there's the blurred vision, nausea and trouble breathing). Tried to pretend that the tears coming out of my eyes during the first few minutes of training were actually tears and thankfully 10 minutes in, the attack subsided and I started to feel better. That night I ate chocolate, slept badly again and the next day realised I needed a proper, guilt-free day off. Had amazing food, skipped the gym and was feeling a lot better... Until today.
Now here I am, on what should be a productive, busy day... re-motivated & energised... and yet sitting on the couch at 2.30pm in my pyjamas still feeling like a blob. Partially still exhausted (more from the stress than exercise I think) and partially frozen with panic that my rest day is going to evolve into a rest year and I'm going to end up right back where I started. Where's the line between needing more rest and needing to get on with it? I don't know any more!!!
Oh, other weird thing: Had been weighing myself this week and reached my all time low weight but somehow stopped seeing the results in the mirror. How is it that I was in worse shape the week before yet feeling amazing and now I'm in my best shape of my adult life and I feel like a blob?? Again - exhaustion affecting my head or am I just nuts? I hope to write again soon with some answers... Until then, this is crazy person signing out.
Sunday, October 30, 2011
6 day x 6 week gym plan
Monday – LEGS/CALVES
4x15 leg extensions with toes pointed
4x15 smith machine squats
4x15 shoulder-width leg presses
4x15 dumbbell wide squats (dumbbell chest height)
4x15 dumbbell narrow squats (dumbbells by sides)
6x15 seated (or standing) calf raises
Tuesday – CHEST/SHOULDERS/TRICEPS
4x15 incline dumbbell presses
4x15 standard push-ups
4x15 standing cable crossovers
4x15 side dumbbell lateral raises (upright)
4x15 shoulder width barbell front raises
4x10 seated dumbbell shoulder presses
4x15 rear dumbbell lateral raises (90°)
4x15 reverse-grip triceps pushdowns
4x15 standing triceps extension (2 hands, one dumbbell)
4x15 one-arm dumbbell skull crushers (15 then switch)
Wednesday – CARDIO (choose 2 classes)
12.15pm Top Ride
5.30pm Fight Do
6.15pm X55 Intense
7.15pm Zumba
Thursday – BACK/BICEPS
10.35am Mega Danz
4x15 wide grip pull downs
4x15 shoulder width reverse grip pull downs
4x15 one arm bent-over dumbbell rows
4x15 seated narrow grip cable rows
4x15 seated bent-over preacher curls
4x12 incline dumbbell curls
4x15 standing dumbbell curls
Friday – LEGS/BUTT/CALVES
4x15 leg curls
4x20 bodyweight swing lunges
4x15 straight leg dead lifts
4x15 reverse dumbbell lunges
4x15 pop squats
4x15 walking diagonal dumbbell lunges
4x15 butt machine
4x15 cable butt kickbacks
4x15 bodyweight hyperextensions
6x20 standing calf raises
Saturday – SPRINTS & CORE
20x30 secs sprints/30 secs rest (increasing speed each sprint)
5 core exercises x 3 rounds (different exercises each week)
the next step
I've been plodding along pretty consistently for a few weeks now (minus a couple of hiccups along the way) and I feel it's time to "up the ante" as they love to say on Aussie Idol. I'm thrilled with my results so far - kilos & centimetres lost and a new-found determination in place... but this has only made me realise that I have so much more I can improve on. My diet has been very lackadaisical (I've always wanted to use that word!) and I am FAR from working to my full potential at the gym. And so, it is time for the next chapter!
While I was away I stumbled across a "Fitness Rx" magazine and decided to buy it instead of one of my usual fashion magazines which only encourage me to spend money (that I definitely don't have right now!)... I figured this would at least have a positive impact on my life - I just didn't realise how much!
Now I haven't really mentioned it before, but I'm actually a qualified personal trainer (certificate 4 in fitness from the A.I.F. in 2005). I don't like to talk about it because firstly (and superficially), I know I haven't looked like a PT in the past, but mostly because I know my knowledge is SO limited (like a huge percentage of the fitness industry) and I want to practice what I preach before I go out and charge for my services.
I always thought I'd need to do another course to get to the point of being comfortable enough to train others again, but my lightbulb moment this week was that the knowledge is out there for everyone to find if only you take the time to look for it. This magazine was teeming with information and inspiration that I'm already putting into practice and has whet my appetite for more knowledge and therefore a more efficient and direct way to achieve my goals.
Now sure, you can lose weight knowing next to nothing about health & fitness and that's great for those who manage to do it! But my argument is: why take 6 months (or 6 years as it is in my case) to achieve what could be done in 6 weeks? Once you decide you want something, work out what you need to do to achieve it and GET IT DONE. Like the old saying goes, "Don't put off till tomorrow what can be done today." - in other words, don't drag it out forever when you could be looking and feeling amazing really soon! I'm not saying it's easy. The 6 weeks will probably to be torturous at times, but you have to ask yourself - how badly do you want it? 'Cause if it ain't high on your priority list - trust me, I've lived it - it's never gonna happen!
So where is this rant leading? Well I discovered someone in this magazine who, in my opinion, has the ideal female body and - thank you Fitness Rx - the article about her includes her training program. Now this girl is an award winning fitness model so I am aiming VERY high on this one... But I figure why not? She has achieved/maintained her amazing body while studying medicine at college (as if those things aren't hard enough to do on their own) and I am currently unemployed with a gym membership - so really I have no one to blame but myself if I don't get results!
Saying all this, I have no idea how long it's going to take to get anywhere close to her physique (she has been seriously into fitness since she was 14) but to test my 6 month vs 6 week theory, I'm going to give it everything I've got for 6 weeks and see where I end up. I will be following a 6 day work/1 day rest gym program during that time and will create a diet plan based on diets like hers and other fitness models. To track results I will do my measurements, weight, body fat & photos once a week and will also be taking notes regarding my cardiovascular fitness and strength throughout the program.
I will post the exercise program and sample diet on here for reference - if you're unsure of what the exercises are, do a search for them on YouTube where you should be able to find a video tutorial. I look forward to sharing my results!
Please remember to consult a doctor and/or fitness professional if you intend to make any dramatic changes to your diet and/or exercise program.
While I was away I stumbled across a "Fitness Rx" magazine and decided to buy it instead of one of my usual fashion magazines which only encourage me to spend money (that I definitely don't have right now!)... I figured this would at least have a positive impact on my life - I just didn't realise how much!
Now I haven't really mentioned it before, but I'm actually a qualified personal trainer (certificate 4 in fitness from the A.I.F. in 2005). I don't like to talk about it because firstly (and superficially), I know I haven't looked like a PT in the past, but mostly because I know my knowledge is SO limited (like a huge percentage of the fitness industry) and I want to practice what I preach before I go out and charge for my services.
I always thought I'd need to do another course to get to the point of being comfortable enough to train others again, but my lightbulb moment this week was that the knowledge is out there for everyone to find if only you take the time to look for it. This magazine was teeming with information and inspiration that I'm already putting into practice and has whet my appetite for more knowledge and therefore a more efficient and direct way to achieve my goals.
Now sure, you can lose weight knowing next to nothing about health & fitness and that's great for those who manage to do it! But my argument is: why take 6 months (or 6 years as it is in my case) to achieve what could be done in 6 weeks? Once you decide you want something, work out what you need to do to achieve it and GET IT DONE. Like the old saying goes, "Don't put off till tomorrow what can be done today." - in other words, don't drag it out forever when you could be looking and feeling amazing really soon! I'm not saying it's easy. The 6 weeks will probably to be torturous at times, but you have to ask yourself - how badly do you want it? 'Cause if it ain't high on your priority list - trust me, I've lived it - it's never gonna happen!
So where is this rant leading? Well I discovered someone in this magazine who, in my opinion, has the ideal female body and - thank you Fitness Rx - the article about her includes her training program. Now this girl is an award winning fitness model so I am aiming VERY high on this one... But I figure why not? She has achieved/maintained her amazing body while studying medicine at college (as if those things aren't hard enough to do on their own) and I am currently unemployed with a gym membership - so really I have no one to blame but myself if I don't get results!
Saying all this, I have no idea how long it's going to take to get anywhere close to her physique (she has been seriously into fitness since she was 14) but to test my 6 month vs 6 week theory, I'm going to give it everything I've got for 6 weeks and see where I end up. I will be following a 6 day work/1 day rest gym program during that time and will create a diet plan based on diets like hers and other fitness models. To track results I will do my measurements, weight, body fat & photos once a week and will also be taking notes regarding my cardiovascular fitness and strength throughout the program.
I will post the exercise program and sample diet on here for reference - if you're unsure of what the exercises are, do a search for them on YouTube where you should be able to find a video tutorial. I look forward to sharing my results!
Please remember to consult a doctor and/or fitness professional if you intend to make any dramatic changes to your diet and/or exercise program.
Thursday, October 27, 2011
a different kind of challenge
Wow - so a week has flown by since my results post and I have to say, it was a weird one. Flew back to Australia to stay with my grandparents so I could get to an audition. Usually the motivation exists up to the day of the audition (sometimes not even that long cuz I crack under the pressure!) and to make it even more difficult, there was the added challenge of sticking to my diet while travelling and faced with extra temptation and lack of my usual supplies (oh, and a grandmother who is border-line OVER hospitable when it comes to food!) ...so this was a scary trip!
The lead up to the audition was smoother than expected - I documented all my eating (even when it was a pain in my butt, trying to figure out the calorie content of aeroplane food and other stuff that I didn't prepare myself), resisted takeaway temptations and while I didn't quite stick to 1200 calories a day, it wasn't much above that most days (and my days were much longer than back at home anyway so I needed to compensate for that).
And then the audition came... and went... a hell of a lot quicker than expected! And I prepared myself for the emotional eating binge than generally, no, ALWAYS, follows a disappointment... but it never came. I have been loving waking up each morning looking and feeling better than the day before so much that I just wasn't prepared to give it all up for one bad day! I don't recognise this side of me and I'm starting to not recognise myself in the mirror either! I thought that as long as I didn't put on any weight while I was gone, that I'd be happy, but it seems there's a fire in my belly now (metaphorically AND physically!) that just won't settle for the old half-arsed attempt at reaching these goals. I'm all in and it feels GOOD!
Oh, and it may seem lame and superficial but it is true... Dealing with disappointment is so much easier when your base level of self-confidence is so much higher. There's just not as far to fall! Say what you want about needing to accept yourself for who you are... as far as I'm concerned, I'm only fixing the problems that I caused by treating my body badly in the past - and this is me just trying to achieve my full potential, not trying to change who I am as a whole. And that's enough ranting for tonight! I look forward to weighing in and measuring up tomorrow to see if I managed to achieve anything while away from the gym and outside of my diet comfort zone. Until then...
The lead up to the audition was smoother than expected - I documented all my eating (even when it was a pain in my butt, trying to figure out the calorie content of aeroplane food and other stuff that I didn't prepare myself), resisted takeaway temptations and while I didn't quite stick to 1200 calories a day, it wasn't much above that most days (and my days were much longer than back at home anyway so I needed to compensate for that).
And then the audition came... and went... a hell of a lot quicker than expected! And I prepared myself for the emotional eating binge than generally, no, ALWAYS, follows a disappointment... but it never came. I have been loving waking up each morning looking and feeling better than the day before so much that I just wasn't prepared to give it all up for one bad day! I don't recognise this side of me and I'm starting to not recognise myself in the mirror either! I thought that as long as I didn't put on any weight while I was gone, that I'd be happy, but it seems there's a fire in my belly now (metaphorically AND physically!) that just won't settle for the old half-arsed attempt at reaching these goals. I'm all in and it feels GOOD!
Oh, and it may seem lame and superficial but it is true... Dealing with disappointment is so much easier when your base level of self-confidence is so much higher. There's just not as far to fall! Say what you want about needing to accept yourself for who you are... as far as I'm concerned, I'm only fixing the problems that I caused by treating my body badly in the past - and this is me just trying to achieve my full potential, not trying to change who I am as a whole. And that's enough ranting for tonight! I look forward to weighing in and measuring up tomorrow to see if I managed to achieve anything while away from the gym and outside of my diet comfort zone. Until then...
Friday, October 21, 2011
the results
The final measurements are as follows:
Chest: 88cm = 2cm loss
Waist: 66.5cm = 2.5cm loss
Navel: 71cm = 5cm loss
Hips: 93cm = 1cm loss
Thighs: 56cm = 1cm loss
*Although I didn't post the original measurements of my calves & arms, I lost 1cm & 1.5cm respectively from those too.
WEIGHT: 58.3kg = 1.5kg loss
BODY FAT: 23% = 5% loss = 3.5kg fat loss
LEAN MASS: 44.9kg = 1.9kg muscle gain
Chest: 88cm = 2cm loss
Waist: 66.5cm = 2.5cm loss
Navel: 71cm = 5cm loss
Hips: 93cm = 1cm loss
Thighs: 56cm = 1cm loss
*Although I didn't post the original measurements of my calves & arms, I lost 1cm & 1.5cm respectively from those too.
WEIGHT: 58.3kg = 1.5kg loss
BODY FAT: 23% = 5% loss = 3.5kg fat loss
LEAN MASS: 44.9kg = 1.9kg muscle gain
BEFORE
AFTER
BEFORE
AFTER
BEFORE
AFTER
You may or may not be able to notice much of a difference, but keep in mind that this was only one week's work & I am far from done! I just think it's amazing that in this short amount of time I've managed to drop 5% body fat and increase my lean muscle mass by almost 2kg! Anyone that was cynical about the insane results the contestants from "The Biggest Loser" were getting should think again. As I've said before - it's simple mathematics! I look forward to sharing more results like this as I continue my journey. 'Til next time!
Thursday, October 20, 2011
super challenge - day seven
A smooth end to a tough 7 days. Woke up barely able to walk - that conditioning circuit was tough but it wasn't 'til the next morning that I really felt it! Came sooo close to having a rest day and blowing off the gym but was determined not to waste my free trial. Proof I'm changing: I walked half an hour to the gym in the pouring rain and 12 degree temperatures while my body was already completely fatigued. The old Katherine would have stayed in for pizza and a movie.
Managed to push through 60 minutes on the cross trainer - new personal record! - as well as a few big walks during the day which must have helped flush out the lactic acid because I was feeling a lot better by the end of it all. Rewarded myself with an amazing burger from a place we found in the city but still only hit about 1300 calories for the day so it was a treat without being a blowout.
Feeling so much more toned and when I went to try on some clothes in a store I found that size 8's were fitting easily again and I felt good in basically everything I tried on. I'm not at my goal yet but I'm certainly getting closer. I have become so much more disciplined with my eating which is a battle I've been fighting for at least 6 years and this is the most consistent I've been with exercise for at least 18 months so things are looking good!
That said - it's now crunch time. Usually it's a week or two into one of my health kicks when I'm starting to feel better about myself that I ease up on my rules and then before you know it, another week goes by and I undo all my hard work! Not gonna happen this time. I'm in it for the long run and while I'll never stop loving food (and chilling on the couch), I have learnt the importance of consistency and balance... No more "all or nothing" mentality. It's just not healthy.
That said - it's now crunch time. Usually it's a week or two into one of my health kicks when I'm starting to feel better about myself that I ease up on my rules and then before you know it, another week goes by and I undo all my hard work! Not gonna happen this time. I'm in it for the long run and while I'll never stop loving food (and chilling on the couch), I have learnt the importance of consistency and balance... No more "all or nothing" mentality. It's just not healthy.
Had a busy day today and didn't get a chance to do my final weigh in or photo. Will get on that tomorrow and post the results. Hopefully you'll be able to see the difference!
Tuesday, October 18, 2011
super challenge - day six
Gaining momentum again after the mid-week slump. Got started on my usual cross-trainer session then realised that a) I was bored b) I missed my old strength/conditioning training and c) for once the "gorilla pit" was dead quiet meaning I didn't have to feel too self-conscious while sweating it out amongst muscle-heads.
Smashed out a conditioning circuit (3 rounds of 6 strength exercises done at a fast pace with 60 seconds break between rounds) then threw in a few extra exercises for each body part to make sure I was properly fatigued - and punished for taking such a long break from that kind of training! It felt amazing... although I'm a little nervous about how sore I'm going be tomorrow.
Diet is going well - cooked some amazing chicken drumsticks for dinner (marinated in whole grain mustard, garlic & lemon juice & baked for 60 mins on 180c). Struggled with hunger after the workout today though and had a bit of a carb fest of plain basmati rice after I got home. Total calories came to about 1300 for the day. I figure as long as I'm eating the right foods and only when I'm hungry, I shouldn't be worried about going over 1200 - more important to listen to my body.
Tomorrow is day 7 and our last day of the gym trial... Better make it a good one! Putting it out there to the universe that we land some work pronto cuz I'm not keen on going back to my gym-less workouts (or lack thereof). Oh well - I'll worry about that when we come to it. Right now I'm just happy to have seen such great results in a really short period of time (and without starving myself or overdoing it at the gym). I'll post the photo montage tomorrow - it's definitely a visible difference! In the meantime: sleep.
Smashed out a conditioning circuit (3 rounds of 6 strength exercises done at a fast pace with 60 seconds break between rounds) then threw in a few extra exercises for each body part to make sure I was properly fatigued - and punished for taking such a long break from that kind of training! It felt amazing... although I'm a little nervous about how sore I'm going be tomorrow.
Diet is going well - cooked some amazing chicken drumsticks for dinner (marinated in whole grain mustard, garlic & lemon juice & baked for 60 mins on 180c). Struggled with hunger after the workout today though and had a bit of a carb fest of plain basmati rice after I got home. Total calories came to about 1300 for the day. I figure as long as I'm eating the right foods and only when I'm hungry, I shouldn't be worried about going over 1200 - more important to listen to my body.
Tomorrow is day 7 and our last day of the gym trial... Better make it a good one! Putting it out there to the universe that we land some work pronto cuz I'm not keen on going back to my gym-less workouts (or lack thereof). Oh well - I'll worry about that when we come to it. Right now I'm just happy to have seen such great results in a really short period of time (and without starving myself or overdoing it at the gym). I'll post the photo montage tomorrow - it's definitely a visible difference! In the meantime: sleep.
super challenge - day five
A bit of an average day... Didn't get to the gym 'til the evening and realised that it is WAY too busy at that time. Had planned on doing a couple of classes after my 45 mins on the cross trainer but the line to get in was ridiculous! There was no way I was going to attempt a combat class when chances are I would kick someone in the head so day five consisted of the walk to/from the gym & 45mins cardio.
While I can definitely see the cardio working to help me drop fat, I've been feeling a bit soft because I haven't done any weight training. I always thought I'd be okay with getting thin without much muscle tone but realised that I don't feel myself without the muscle so it's back to balancing the cardio & strength.
PS Working out after that blow-out on Sunday was not fun. I was lethargic... sweating excessively - it was like having a carb hangover. Lesson learnt.
While I can definitely see the cardio working to help me drop fat, I've been feeling a bit soft because I haven't done any weight training. I always thought I'd be okay with getting thin without much muscle tone but realised that I don't feel myself without the muscle so it's back to balancing the cardio & strength.
PS Working out after that blow-out on Sunday was not fun. I was lethargic... sweating excessively - it was like having a carb hangover. Lesson learnt.
Monday, October 17, 2011
super challenge - day four
Boring post, sorry. Had to take a rest day or I wasn't going to make it to day 7. Pretty much chilled on the couch all day - ate well all day but had a cheat meal for dinner. Enjoyed it but took it too far and felt so nauseous I nearly threw up. Needless to say, I don't feel like cheating again anytime soon & next time I'll show a bit more restraint. There is such thing as too much of a good (well, bad but tasty) thing.
Three days left of our trial at Les Mills... Pretty sad and hoping some work pops up soon so we can join for real. I've been loving the classes and bumping into the French rugby team the other day didn't hurt! Today it's back to the gym for a massive evening workout, but more on that later.
Three days left of our trial at Les Mills... Pretty sad and hoping some work pops up soon so we can join for real. I've been loving the classes and bumping into the French rugby team the other day didn't hurt! Today it's back to the gym for a massive evening workout, but more on that later.
Saturday, October 15, 2011
super challenge - day three
Ahh, day three... the day when it all catches up with you! Woke up still exhausted and looking like a zombie. Lucky it was a light day at the gym - managed to get through 45 minutes on the cross trainer - but it was a bit touch and go there for awhile on the walk home. The main thing that kept me going was the weigh in - lost another 800g taking the total to 1.3kg. Not gonna lie - pretty happy with that. I'm feeling fit and can see a difference too.
The walk to/from the gym is posing another challenge... having to walk past what feels like every one of my favourite foods while I'm sweaty, exhausted, starving - it's one of the biggest tests of will-power I've ever experienced. Please note, however, that I have not and will not cave - I'm gaining momentum and a few seconds of pleasure is not enough to ruin all this work. Stuck to 1200 calories again today, got a second walk in this arvo (carrying heavy groceries on the way back) and even managed to cook up an amazing omelette for dinner (egg whites, ham, pineapple & chives - SO tasty but only 150 calories!).
All in all, yes I'm exhausted, yes I'm hurting and yes this is the hardest I've worked for anything... perhaps ever? But it is so worth it. I moved to New Zealand to be an actor so now I'm going to start living like one. Never let it be said that I don't walk the walk!
The walk to/from the gym is posing another challenge... having to walk past what feels like every one of my favourite foods while I'm sweaty, exhausted, starving - it's one of the biggest tests of will-power I've ever experienced. Please note, however, that I have not and will not cave - I'm gaining momentum and a few seconds of pleasure is not enough to ruin all this work. Stuck to 1200 calories again today, got a second walk in this arvo (carrying heavy groceries on the way back) and even managed to cook up an amazing omelette for dinner (egg whites, ham, pineapple & chives - SO tasty but only 150 calories!).
All in all, yes I'm exhausted, yes I'm hurting and yes this is the hardest I've worked for anything... perhaps ever? But it is so worth it. I moved to New Zealand to be an actor so now I'm going to start living like one. Never let it be said that I don't walk the walk!
Subscribe to:
Posts (Atom)