As you all know after your body loses a bunch of weight sometimes it believes you are in a healthy place or sometimes you just plateau. I am plateauing right now and let me just tell you, it's NOT a good feeling! While I may be losing inches (and half inches) and getting tighter in areas, the weight isn't falling off at the same pace it was. That's not to say I'm not losing, I just don't find 0.2-0.6lbs each week (over a course of 3 weeks) acceptable. It's cool say, every other other week, but not every week. So it was time to keep it movin...I think the most important thing for me to mention is that it's not just about LOSING WEIGHT, more so for me I'm trying to lose FAT and keep and gain more muscle.
Therefore I have implemented a stricter work out routine and also a program called HIIT!
If you haven't heard of HIIT, this article explains it pretty well: Distance Running vs. Interval Training
However, if you don't want to read that article, here is an excerpt of the benefits of HIIT:
"In addition to burning more calories and fat, interval training is thought to provide other health benefits that endurance running can't. For example, it appears to limit the loss of muscle that sometimes accompanies weight loss. Many advocates of HIIT also point out the better—i.e. more attractive, more muscular—physique of sprinters as compared to long-distance runners. And finally, numerous studies suggest that prolonged endurance running might have negative effects on heart health".
So there you have it, most studies and doctors tell you not to do this if you are out of shape...I am starting to reconsider how IN SHAPE I am! LOL Jk...sorta! Anyway, They also say you shouldn't do this more then 2-3 times a week, I will be implementing this in 3x a week. I already LOVE the definition in my legs so I can not wait to see the results in a few months of HIIT, here's hoping it works out for me! That said, continuing strength training is VERY important to me. Once again, that whole skinny-fat look is SO not for me. I love seeing every little bit of definition I have, no matter how small.
I will continue to do my strength training 3x a week and cardio 5-6x a week. =) I have my calories back down to 1200-1600 a day and hoping I can keep that up, I'm DONE with the Birthday parties of the month so no more cake or cookies! That said, here is my work out routine written out for the week! Mind you, I've already done Monday - Wednesday. =)
Monday
30 minutes cardio on elliptical
3 sets of 12 Suicide Squats with 20lb dumbbell
3 sets of 10 tricep curls w/ 25lb weight
3 sets of 15 bicep curls 35lb weight
100 crunches
3 sets of 12 rows for back w/ 60lb weight
Tuesday
HIIT - 30seconds sprinting, 30 seconds walking repeat 12x - Seriously killer, I really thought this would be the simplest thing EVER. I thought okay so they say I can maximize my work out and that these are SO HARD but I'm going to whip right through these. Yeah, about 6 minutes in my heart was out of my body and I only kept going to save face to everyone around me. Although I suspect that everyone didn't know what I was doing and were all thinking I was a crazy lady. Oh-well I am STILL sore the next day...sooo something was done right!
20 minutes elliptical
Wednesday
Day Off
Thursday
30 minute cardio on elliptical (Gluteal 5)
3 sets of 12 Suicide squats with 20lb dumbbell
Dumbell bench press 3 x 12 w/ 15lb weights (total 30lbs)
Cable row 3 x 12 (55lbs)
Dumbell curl 3 x 12 (20lbs)
Dumbell extension 3 x 10 (25lbs)
Sit up 3 x 25
Friday
HIIT - I'm going to do at least 12 again but aim for 15. We'll see how that goes!
20 minutes elliptical
Saturday
30 minutes elliptical
Dumbell lunge 3 x 12 (15lbs - total 30)
Dumbell floor press 3 x 12 (15lbs)
Seated dumbell press 3 x 12 (15lbs)
Standing calf raise 3 x 20
Dumbell shrug 3 x 15 (15lbs)
Dumbell side bends 3 x 12-15 (20lbs)
Sunday
Day Off (Will probably do a leisurely activity like play basketball with D for an hour or so). I will update when the day comes!
Monday -
HIIT
20 minutes Elliptical
Tuesday
30 minutes Elliptical
Dumbell step-up 3 x 12 (15lbs)
Dumbell floor press 3 x 12 (15lbs)
Lat pulldown 3 x 12 (35lbs)
Standing hammer curl 3 x 12 (20lbs)
Lying dumbell extension 3 x 12 (15lbs)
Lying floor leg raise 3 x 25
Anywayyyy, On Monday I am hopinggggg I have some good news to report of at least a one pound loss! The thing to remember is, NEVER get discouraged, don't let ANYTHING bring you down...and most of all DO NOT GIVE UP! You keep going and pushing until you reach your goal, no matter what. And my goal? To be a HEALTHY, FIT woman by 30!
xo,
K
Thursday, April 28, 2011
Wednesday, April 13, 2011
When Apologizing Isn't Enough! - I'm Sorry! Plus WEIGH IN!
I know, I'm ready for it. If you guys were all here and in my ear and I allowed you to slap me and scream and yell would it make it better? Over the past few weeks I have received so many texts and personal visits of people telling me to UPDATE MY BLOG ALREADY!!! So here it is...I am FINALLY settled in to a routine and ready to continuously update at the very least 3-5x a week. Promise.
Well where to begin? I will have a weigh-in at the end of this post and then again on Monday (to get back on track) even if it doesn't move much.
So here's the thing...the more I lose, the harder it is to get the weight to come off. Sometimes I only lose 0.4 in a week! That's crazy to me because I still remember that first week of losing 7lbs! LOL (of water weight!) but then I watch the Biggest Loser and even on shows like that those people are gaining! I NEVER gain. Okay, I won't say never, I should say, I try to never gain =) But when it's that TOM...ugh don't even get me started on TOM. Although I do love the big whoosh downwards after it's all over, damn water weight!
Anywayyyy, moving on. This past weekend was my very good friend Dr. T's 30th Birthday. She has been a friend of mine for over 9 years from when I first moved to NJ. She invited me into her circle of friends with open arms and while all of us are goin through major life changes right now (I'm talking seriously, she just had a baby and got married, another just got engaged, one just graduated law school and here I am trying to get healthy and drop this weight!). With our busy schedules it's rare we all can get together at once so this dinner was going to be a great night for that!
There's one of the ladies in particular that I always love to see and chat with! (and one not so much haha) anyway, to me she has always been the epitome of beauty! Hell, they all have. When I first moved here from my county ass town I used to wonder if I'd EVER be able to pull off the styles they wore etc...I don't think I have even mastered that yet but hell, I've come a long way lol. Anyway, let's call her Cee for short.
I see Cee as the epitome of beauty and class really. I've never looked at her weight as being an issue EVER. Yet here she was telling me she wanted to lose 10lbs. I sat there and looked her up and down and couldn't see ANY part of her that I wouldn't have wanted to be before I learned I could lose weight and learn to love my body. It's interesting because I look in the mirror now and D shows me where he can see my abs forming and I am STILL not happy. I don't think I can or will EVER be happy til I get down to my goal weight!
Wait, I am happy. I'm just not ...SATISFIED. That's what I should say. Because don't get me wrong, I LOVE LOVE LOVE looking in the mirror now. Hell, I do it when I wake up, after a shower, after brushing teeth, just when passing BY a mirror and again before bed. The mirror is my new bff! But it's just so weird to me because I still see SO much more work that has to be done...but did I mention I wear a size 8 in pants now? Yes man. It's true.
Alas, what can ya do? I guess it is crazy that I've lost 60+ lbs and still have 20+ to go. It boggles my mind where I was 7 months ago but damn, how much longer til I've lost 80 and can finally just say...YEAH IM HERE!!!
Tomorrow (or Friday) I will blog and give you guys my work out schedule so you can see what I do weekly and if you have any tips or need any, we can be there for each other. =)
Weigh-In
So it's been awhile but the last time I did a weigh-in (on this blog, trust I do them at home once a week), it was March 1st. And if I'm being honest with myself, the weight just isn't coming off as fast, and if I'm being even MORE honest with myself, I could cut back on the yummy food a little bit more.
So here is what I wrote as of March 1st 2011:
I lost 2lbs this week bringing me to a total of 57.8lbs lost in 28 weeks. 26lbs to go! Let's GO!!!!!
Now it brings us to April 13th 2011 (today!) and this is where I'm at: I have lost a total of 4.2lbs since March 1st, bringing my total weight loss to 62 pounds in 34 weeks. I could have done better DEFINITELY, regardless of my body slowing down. I do go to the gym religiously, I think it's more just me getting back on track with my eating habits.
Of course any weight loss is always a good weight loss but I'd like to average that 2lbs a week again. I know it may not be logical but can a sister at least average a full 1 pound a week? That was like a 0.8 average up there!
Anyway, when I lose 7 more pounds I will be OFFICIALLY giving you my weight. Those closest to me already knew my starting weight and they know my current but, at 7 more pounds I'll feel comfortable enough to shout it out. Hell, it may need to be 13 more pounds lol anyway...I love you guys and if you're reading, LET ME KNOW (since ahem* some of you told me you read and love it but don't comment!) don't be a ghost reader! I am NOT a ghost writer!
xoxo,
K
Sidebar: I ran my first mile without stopping a couple of weeks ago and was able to run 2.1miles in 23 minutes. of course this may not seem like much to you, but to me, I'm just proud I was able to finish! Trying to work my way up to 3 miles in under 30 minutes, even if it takes all year. =)
Well where to begin? I will have a weigh-in at the end of this post and then again on Monday (to get back on track) even if it doesn't move much.
So here's the thing...the more I lose, the harder it is to get the weight to come off. Sometimes I only lose 0.4 in a week! That's crazy to me because I still remember that first week of losing 7lbs! LOL (of water weight!) but then I watch the Biggest Loser and even on shows like that those people are gaining! I NEVER gain. Okay, I won't say never, I should say, I try to never gain =) But when it's that TOM...ugh don't even get me started on TOM. Although I do love the big whoosh downwards after it's all over, damn water weight!
Anywayyyy, moving on. This past weekend was my very good friend Dr. T's 30th Birthday. She has been a friend of mine for over 9 years from when I first moved to NJ. She invited me into her circle of friends with open arms and while all of us are goin through major life changes right now (I'm talking seriously, she just had a baby and got married, another just got engaged, one just graduated law school and here I am trying to get healthy and drop this weight!). With our busy schedules it's rare we all can get together at once so this dinner was going to be a great night for that!
There's one of the ladies in particular that I always love to see and chat with! (and one not so much haha) anyway, to me she has always been the epitome of beauty! Hell, they all have. When I first moved here from my county ass town I used to wonder if I'd EVER be able to pull off the styles they wore etc...I don't think I have even mastered that yet but hell, I've come a long way lol. Anyway, let's call her Cee for short.
I see Cee as the epitome of beauty and class really. I've never looked at her weight as being an issue EVER. Yet here she was telling me she wanted to lose 10lbs. I sat there and looked her up and down and couldn't see ANY part of her that I wouldn't have wanted to be before I learned I could lose weight and learn to love my body. It's interesting because I look in the mirror now and D shows me where he can see my abs forming and I am STILL not happy. I don't think I can or will EVER be happy til I get down to my goal weight!
Wait, I am happy. I'm just not ...SATISFIED. That's what I should say. Because don't get me wrong, I LOVE LOVE LOVE looking in the mirror now. Hell, I do it when I wake up, after a shower, after brushing teeth, just when passing BY a mirror and again before bed. The mirror is my new bff! But it's just so weird to me because I still see SO much more work that has to be done...but did I mention I wear a size 8 in pants now? Yes man. It's true.
Alas, what can ya do? I guess it is crazy that I've lost 60+ lbs and still have 20+ to go. It boggles my mind where I was 7 months ago but damn, how much longer til I've lost 80 and can finally just say...YEAH IM HERE!!!
Tomorrow (or Friday) I will blog and give you guys my work out schedule so you can see what I do weekly and if you have any tips or need any, we can be there for each other. =)
Weigh-In
So it's been awhile but the last time I did a weigh-in (on this blog, trust I do them at home once a week), it was March 1st. And if I'm being honest with myself, the weight just isn't coming off as fast, and if I'm being even MORE honest with myself, I could cut back on the yummy food a little bit more.
So here is what I wrote as of March 1st 2011:
I lost 2lbs this week bringing me to a total of 57.8lbs lost in 28 weeks. 26lbs to go! Let's GO!!!!!
Now it brings us to April 13th 2011 (today!) and this is where I'm at: I have lost a total of 4.2lbs since March 1st, bringing my total weight loss to 62 pounds in 34 weeks. I could have done better DEFINITELY, regardless of my body slowing down. I do go to the gym religiously, I think it's more just me getting back on track with my eating habits.
Of course any weight loss is always a good weight loss but I'd like to average that 2lbs a week again. I know it may not be logical but can a sister at least average a full 1 pound a week? That was like a 0.8 average up there!
Anyway, when I lose 7 more pounds I will be OFFICIALLY giving you my weight. Those closest to me already knew my starting weight and they know my current but, at 7 more pounds I'll feel comfortable enough to shout it out. Hell, it may need to be 13 more pounds lol anyway...I love you guys and if you're reading, LET ME KNOW (since ahem* some of you told me you read and love it but don't comment!) don't be a ghost reader! I am NOT a ghost writer!
xoxo,
K
Sidebar: I ran my first mile without stopping a couple of weeks ago and was able to run 2.1miles in 23 minutes. of course this may not seem like much to you, but to me, I'm just proud I was able to finish! Trying to work my way up to 3 miles in under 30 minutes, even if it takes all year. =)
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