Got the pull up bar assembled today and it...is...AWESOME. I am not even discouraged by the fact that I could only do 3 pull ups because I know that they are one of the hardest exercises you can do. I'm sure that I'll improve slowly but surely.
The main reason I wanted the bar was so that I could ad hanging knee raises to my ab routine, and THOSE I can do ;)
I'm back in the right frame of mind again. These last 3 days have been good. My diet is in check, I'm watching my calorie intake very cautiously. Not over obsessing but definitely paying more attention. We have decided as a family to make Saturdays our day to eat whatever we want in terms of "cheat" food. We are trying to limit treats to Saturdays because when the kids and the hubs have chocolate every night, it's very hard for me to just sit and watch them indulge.
So tonight, we made glorious bubbling cheese fondue and it was heaven. I could seriously live on bread, cheese and wine. YUM!
I've got some really yummy and surprising recipes for you. Healthy 5 minute chocolate cake (yes it's healthy and yes it only takes 5 minutes to make AND cook) and a couple other weird sounding but surprisingly yummy recipes you absolutely have to try. But you have to check out my other blog to get them!
The Arff Adventure
Saturday, January 29, 2011
Thursday, January 27, 2011
great day
I went totally crazy at the grocery store today. Everything in my cart was 100% healthy and nutritious. I want to feed my family nothing but the best.
I am in a SUPER AWESOME mood today. Why? I got my cholesterol checked on Monday and the results were in my mailbox this morning. No heart disease for me in the future!
Here's the stats:
cholesterol: 184 (less than 200 is the goal)
HDL: 95!! (good cholesterol 40-60, higher is better) YES!! I swear by 2 eggs a day!
LDL: 63 (bad cholesterol 3-100, lower is better)
triglyceride: 130 (less than 150 is the goal)
Not too shabby!
I've also entered the "no sweets 'til Saturday" pact with my husband again. It's getting a little too much for me to handle when everyone around is eating candy and ice cream and junk all the time. It's no fun when mama bear can't join in :( So to make it easier on me (and better for everyone), we are saving our sweet tooth for Saturdays.
Ah.....
I am in a SUPER AWESOME mood today. Why? I got my cholesterol checked on Monday and the results were in my mailbox this morning. No heart disease for me in the future!
Here's the stats:
cholesterol: 184 (less than 200 is the goal)
HDL: 95!! (good cholesterol 40-60, higher is better) YES!! I swear by 2 eggs a day!
LDL: 63 (bad cholesterol 3-100, lower is better)
triglyceride: 130 (less than 150 is the goal)
Not too shabby!
I've also entered the "no sweets 'til Saturday" pact with my husband again. It's getting a little too much for me to handle when everyone around is eating candy and ice cream and junk all the time. It's no fun when mama bear can't join in :( So to make it easier on me (and better for everyone), we are saving our sweet tooth for Saturdays.
Ah.....
Tuesday, January 25, 2011
going....going....gone
I'm losing my momentum....FAST. I have been trying so hard and seeing little result. Why does the Universe hate me? sigh...
I need a serious slap upside the head. Anyone interested?
My lack of result is not for lack of effort. Like I said, I exercise TWICE a day, most days. (don't freak out, the second round in the evening is just brisk walking) But rather, the lack of result is due to my splurging habits. This is why I say what you eat (you diet) is SO IMPORTANT. It has such a big impact on your results. No amount of exercise can out-do a poor diet.
And while my diet isn't poor, my splurges are too much or too often. Case and point: I made chocolate cake. I ate chocolate cake. Then I went out and had a martini and almost an entire plate of nachos. Then, next day, more cake and pizza. OMG - what the hell??? Do I not care that the entire week of killing myself in my "gym" was pretty much all for nothing?
Ok, I can't say it was for nothing because if I didn't workout and ate this way, I wouldn't be thin, let me tell you.
The fact is, I am never going to be able to be where I want if I can't keep my cheats under control. Once per week with the cheat, Charlotte...COME ON! You can DO this!
[reset]
Ok, I've just hit my reset button and I'm ready for another week. It started yesterday and I did fabulous! My calorie intake was definitely below 1600, just where it needs to be. I was trying to be very conscious of how much I was putting in my mouth and when I felt hungry I thought to myself, "Am I really that hungry? Can I delay my meal?" and it really worked to my advantage. It's when I'm not paying attention to the real clues my body is sending me that things get ugly.
Of course, there are days when I'm totally aware of the signals my body is sending me. Like the "I want to bake chocolate cake" signals. Oh, I listen to those alright. My biggest problem is identity crisis. I'm stuck between wanting to be Julia Child or an Iron Chef and wanting to be a fitness competitor. And those two types of people cannot pleasantly co-exist! One has to go. Sorry, Julia :(
I need a serious slap upside the head. Anyone interested?
My lack of result is not for lack of effort. Like I said, I exercise TWICE a day, most days. (don't freak out, the second round in the evening is just brisk walking) But rather, the lack of result is due to my splurging habits. This is why I say what you eat (you diet) is SO IMPORTANT. It has such a big impact on your results. No amount of exercise can out-do a poor diet.
And while my diet isn't poor, my splurges are too much or too often. Case and point: I made chocolate cake. I ate chocolate cake. Then I went out and had a martini and almost an entire plate of nachos. Then, next day, more cake and pizza. OMG - what the hell??? Do I not care that the entire week of killing myself in my "gym" was pretty much all for nothing?
Ok, I can't say it was for nothing because if I didn't workout and ate this way, I wouldn't be thin, let me tell you.
The fact is, I am never going to be able to be where I want if I can't keep my cheats under control. Once per week with the cheat, Charlotte...COME ON! You can DO this!
[reset]
Ok, I've just hit my reset button and I'm ready for another week. It started yesterday and I did fabulous! My calorie intake was definitely below 1600, just where it needs to be. I was trying to be very conscious of how much I was putting in my mouth and when I felt hungry I thought to myself, "Am I really that hungry? Can I delay my meal?" and it really worked to my advantage. It's when I'm not paying attention to the real clues my body is sending me that things get ugly.
Of course, there are days when I'm totally aware of the signals my body is sending me. Like the "I want to bake chocolate cake" signals. Oh, I listen to those alright. My biggest problem is identity crisis. I'm stuck between wanting to be Julia Child or an Iron Chef and wanting to be a fitness competitor. And those two types of people cannot pleasantly co-exist! One has to go. Sorry, Julia :(
Saturday, January 22, 2011
Need to perfect this
Shame on me for not keeping up with my journaling resolution. But, whatev....
There really isn't much new and exciting to document. I was going so strong with carb cycling, as if nothing could stop me, I could continue it forEVER. Then, just like that, it was over. Has been for the last week.
I suppose it was because I measured myself and didn't see any significant changes from the week before. HOW could this BE?????? Seriously. I ate well, I followed my diet plans, I exercised twice a day most days. And then no improvement? REALLY? This sort of stuff infuriates and confuses the sh*t out of me!
And what do you suppose the next step is in a situation like this is? The first thing you need to do is evaluate the past week. How did you eat: Near Perfect, thank you very much! How much exercise did you do: weights 4 days, cardio 2 days, walking 5 days. So where do I go from here? The first suggestion is to exercise more. Are you KIDDING me? If I do any more, I won't have time for anything else!! Ok, that's an exaggeration but that's what it feels like. It nearly consumes my life the way it is.
As far as eating went, I did have two cheat days within 7 days. One day was McDonald's and a donut and the other day was pizza and a luscious piece of pie. That could have been it. I guess all my exercise did was cancel it out. :(
Also, I've been re-evaluating my eating as a whole. While I eat healthy food most of the time, I still think I'm eating too many calories for fat loss. Plain and simple. And do you know why? Because I'm constantly trying to add a protein with EVERY meal and snack. And that is hard. Since I'm not weight lifting to add muscle anymore, I really don't think I need to make such an effort to eat so much protein because all it feels like I'm doing is overeating. Seriously, I doubt that I'm going to lose muscle with the cardio that I do. Especially when I'm still strength training.
So, in conclusion, what I'm trying to do is zig-zag calories (not just carbs) because that is what ultimately matters anyway. The only reason for cutting back the carbs late in the day is that it is supposed to automatically reduce your calorie intake by like 40%. I just don't think it was that drastic of a difference for me. So yeah, I'm trying to zig-zag calories: 1600 for 3 low days, 2000 on high days....same cycle as before with the 3 down, 1 up. We'll see what happens. Sometimes I find it hard to stay in that 1600 range which proves that I probably eat too much more often. And even if it's healthy food, too many calories is going to prevent fat loss.
Also, stepping up the cardio to 3 times per week and incorporating circuit training with weights again for more calorie burn. Walking 45 minutes to an hour as many nights as I can. LBHT 3 days a week....I'm still not entirely convinced this will work but hey, it can't hurt!
And that was my week. Still pluggin' away. I've got a goal with a deadline and I WILL make it this year!
There really isn't much new and exciting to document. I was going so strong with carb cycling, as if nothing could stop me, I could continue it forEVER. Then, just like that, it was over. Has been for the last week.
I suppose it was because I measured myself and didn't see any significant changes from the week before. HOW could this BE?????? Seriously. I ate well, I followed my diet plans, I exercised twice a day most days. And then no improvement? REALLY? This sort of stuff infuriates and confuses the sh*t out of me!
And what do you suppose the next step is in a situation like this is? The first thing you need to do is evaluate the past week. How did you eat: Near Perfect, thank you very much! How much exercise did you do: weights 4 days, cardio 2 days, walking 5 days. So where do I go from here? The first suggestion is to exercise more. Are you KIDDING me? If I do any more, I won't have time for anything else!! Ok, that's an exaggeration but that's what it feels like. It nearly consumes my life the way it is.
As far as eating went, I did have two cheat days within 7 days. One day was McDonald's and a donut and the other day was pizza and a luscious piece of pie. That could have been it. I guess all my exercise did was cancel it out. :(
Also, I've been re-evaluating my eating as a whole. While I eat healthy food most of the time, I still think I'm eating too many calories for fat loss. Plain and simple. And do you know why? Because I'm constantly trying to add a protein with EVERY meal and snack. And that is hard. Since I'm not weight lifting to add muscle anymore, I really don't think I need to make such an effort to eat so much protein because all it feels like I'm doing is overeating. Seriously, I doubt that I'm going to lose muscle with the cardio that I do. Especially when I'm still strength training.
So, in conclusion, what I'm trying to do is zig-zag calories (not just carbs) because that is what ultimately matters anyway. The only reason for cutting back the carbs late in the day is that it is supposed to automatically reduce your calorie intake by like 40%. I just don't think it was that drastic of a difference for me. So yeah, I'm trying to zig-zag calories: 1600 for 3 low days, 2000 on high days....same cycle as before with the 3 down, 1 up. We'll see what happens. Sometimes I find it hard to stay in that 1600 range which proves that I probably eat too much more often. And even if it's healthy food, too many calories is going to prevent fat loss.
Also, stepping up the cardio to 3 times per week and incorporating circuit training with weights again for more calorie burn. Walking 45 minutes to an hour as many nights as I can. LBHT 3 days a week....I'm still not entirely convinced this will work but hey, it can't hurt!
And that was my week. Still pluggin' away. I've got a goal with a deadline and I WILL make it this year!
Monday, January 17, 2011
Oh poop
Ok, I had my first glich in carb cycling this weekend. Two glitches, really. But, I'm still only counting it as one since it was in the same cycle, two days, back to back. :(
This happens, it hasn't gotten me flustered though. I won't let it.
Friday was a high carb day so I ate pizza and a slice of heavenly pie. I focused really hard on not feeling guilty because it was a planned cheat and I deserved it. Although I couldn't help but second guess myself and wonder if I should have waited to have another cheat since I had one the previous Monday. Oh well, my measurements will tell me whether or not to space them farther apart.
Saturday was a great day. I did some shopping with just my husband while the kids were at Grandma's. It was a much needed break. Sunday, I made pancakes and eggs for dinner. I had eggs and turkey sausage as planned but it left me still wanting more. I should have added a vegetable (I should know better by now). So I caved and had a pancake. Then another.
Sunday, another good day for diet. Until after dinner. Hubs and I sat down to watch a movie (kids were at Grandma's again so it was perfect and relaxing). Then he breaks out the bag of chips. Usually, I can control myself because he always gets Sour Cream & Onion and they aren't my favorite. But still, I dug my hand in the bag too. AND, I had a piece of left over coffee cake. It was homemade with gluten free low glycemic flour and stevia, but it was still a carb. Sigh...
After I had eaten a bunch of chips and came in with the coffee cake my hubs was staring at me. I could feel it. So I looked at him, sitting there smirking. And I smiled and said, "I'll be good tomorrow". I was not going to let the fact that I am human bother me.
I know that I've stepped up my exercising and eating better so even if I slip up, I'm still doing good. I can't let it derail me. I have a goal, after all!
I'm going to continue on my same schedule, with my next high carb day being tomorrow (Tuesday) but I'm not going to add tons of carbs. I'm just going to have a baked potato with dinner. Saturday is my next scheduled high day. And before this little slip up, I was planning on making it a cheat because we had talked about going out to play pool or something like that. But I think I'll skip the appetizers and just had a glass of wine, maybe two. That is still a treat for me since I rarely drink (even though I would really enjoy a glass of wine with dinner most days).
As far as exercise last week, it went as planned. My arms routine is tough. Usually it's my legs routine that has me whimpering but I haven't been punishing them too badly. I'm taking it slow. I'm concentrating on getting my form perfect, with slow and controlled movements. Focusing on breath. Rather than hurry and get the reps done so I can up the weight next time.
This happens, it hasn't gotten me flustered though. I won't let it.
Friday was a high carb day so I ate pizza and a slice of heavenly pie. I focused really hard on not feeling guilty because it was a planned cheat and I deserved it. Although I couldn't help but second guess myself and wonder if I should have waited to have another cheat since I had one the previous Monday. Oh well, my measurements will tell me whether or not to space them farther apart.
Saturday was a great day. I did some shopping with just my husband while the kids were at Grandma's. It was a much needed break. Sunday, I made pancakes and eggs for dinner. I had eggs and turkey sausage as planned but it left me still wanting more. I should have added a vegetable (I should know better by now). So I caved and had a pancake. Then another.
Sunday, another good day for diet. Until after dinner. Hubs and I sat down to watch a movie (kids were at Grandma's again so it was perfect and relaxing). Then he breaks out the bag of chips. Usually, I can control myself because he always gets Sour Cream & Onion and they aren't my favorite. But still, I dug my hand in the bag too. AND, I had a piece of left over coffee cake. It was homemade with gluten free low glycemic flour and stevia, but it was still a carb. Sigh...
After I had eaten a bunch of chips and came in with the coffee cake my hubs was staring at me. I could feel it. So I looked at him, sitting there smirking. And I smiled and said, "I'll be good tomorrow". I was not going to let the fact that I am human bother me.
I know that I've stepped up my exercising and eating better so even if I slip up, I'm still doing good. I can't let it derail me. I have a goal, after all!
I'm going to continue on my same schedule, with my next high carb day being tomorrow (Tuesday) but I'm not going to add tons of carbs. I'm just going to have a baked potato with dinner. Saturday is my next scheduled high day. And before this little slip up, I was planning on making it a cheat because we had talked about going out to play pool or something like that. But I think I'll skip the appetizers and just had a glass of wine, maybe two. That is still a treat for me since I rarely drink (even though I would really enjoy a glass of wine with dinner most days).
As far as exercise last week, it went as planned. My arms routine is tough. Usually it's my legs routine that has me whimpering but I haven't been punishing them too badly. I'm taking it slow. I'm concentrating on getting my form perfect, with slow and controlled movements. Focusing on breath. Rather than hurry and get the reps done so I can up the weight next time.
Thursday, January 13, 2011
Don't shut down
Yesterday I was starting to feel like I was losing momentum. Uh Oh. How could I let this happen? It's not even the end of two weeks. I don't have the urge to cheat and scarf down a whole pie or anything like that. It's more my impatient nature acting up again. I really have to stop looking in the mirror, that's all it is.
I've read that positive thoughts are good. (well duh, right) No, I mean, you can actually "think" yourself thin. It's the law of attraction. Apparently, we are supposed to write down affirmations and say them everyday. A good one for me would be "My legs are muscular and toned". You are supposed to think of something you want, and say it as though you already have it. I have a problem remembering to do this. Instead, I have the habit of standing in front of the mirror, in my underwear, and pick myself apart. "I'm dimply here, and there, and I could use a little less jiggle here, and I still have a saggy butt...." and things of that nature. I know it's wrong. I don't know why I feel the need to do it. But I can't stop myself. Although I'm trying REEEEEALLY hard to. Honest I am. I am avoiding mirrors at all cost these days. And, if I have a negative thought I quickly replace it with a couple positive ones. I sometimes wonder if I will truly be happy with myself even after I reach my goal. Honestly, I think I will.
But anyway, sometimes the reading I do is a buzz-kill also. And I started reading things on the net the other night and it really bummed me out. It got me to wondering if there really is anything I can do to fix what I think is so wrong with my body. There are a lot of people like me, wondering what to do, that get answers like, "Just accept yourself the way you are". Well, that's all fine and dandy but is it so wrong to want more? To try and be better? The one thing I really wish I knew was, will I ever get there? Because if I knew that the answer truly was NO, I wouldn't work myself so hard. Cuz, darn it, it's exhausting sometimes!
BUT, (see, this post isn't going to be a completely negative - there's a BUT) I was on the treadmill tonight, even though I was tired and a little stressed out, and I thought to myself "you know, even though 45 minutes on the treadmill isn't going to burn a lot of calories, even if it's only 100, it's still 100. And if I keep doing this 5 nights a week, that's 500 extra calories that I otherwise wouldn't have burned up in a week!" Now, on top of this brisk walking I'm doing in the evenings, I'm still weight training 4 times per week and doing 40 minutes of cardio 3 times per week, AND I'm carb cycling. If I don't lose some fat here, something is wrong with the universe!! Because before, I was just weight training 3 times per week and eating what I wanted (well, pretty much) and I was able to maintain. So, factoring in all this extra stuff, the results I'm after have GOT to be on the way.
It's some sort of scientific law....or something. ;)
I've read that positive thoughts are good. (well duh, right) No, I mean, you can actually "think" yourself thin. It's the law of attraction. Apparently, we are supposed to write down affirmations and say them everyday. A good one for me would be "My legs are muscular and toned". You are supposed to think of something you want, and say it as though you already have it. I have a problem remembering to do this. Instead, I have the habit of standing in front of the mirror, in my underwear, and pick myself apart. "I'm dimply here, and there, and I could use a little less jiggle here, and I still have a saggy butt...." and things of that nature. I know it's wrong. I don't know why I feel the need to do it. But I can't stop myself. Although I'm trying REEEEEALLY hard to. Honest I am. I am avoiding mirrors at all cost these days. And, if I have a negative thought I quickly replace it with a couple positive ones. I sometimes wonder if I will truly be happy with myself even after I reach my goal. Honestly, I think I will.
But anyway, sometimes the reading I do is a buzz-kill also. And I started reading things on the net the other night and it really bummed me out. It got me to wondering if there really is anything I can do to fix what I think is so wrong with my body. There are a lot of people like me, wondering what to do, that get answers like, "Just accept yourself the way you are". Well, that's all fine and dandy but is it so wrong to want more? To try and be better? The one thing I really wish I knew was, will I ever get there? Because if I knew that the answer truly was NO, I wouldn't work myself so hard. Cuz, darn it, it's exhausting sometimes!
BUT, (see, this post isn't going to be a completely negative - there's a BUT) I was on the treadmill tonight, even though I was tired and a little stressed out, and I thought to myself "you know, even though 45 minutes on the treadmill isn't going to burn a lot of calories, even if it's only 100, it's still 100. And if I keep doing this 5 nights a week, that's 500 extra calories that I otherwise wouldn't have burned up in a week!" Now, on top of this brisk walking I'm doing in the evenings, I'm still weight training 4 times per week and doing 40 minutes of cardio 3 times per week, AND I'm carb cycling. If I don't lose some fat here, something is wrong with the universe!! Because before, I was just weight training 3 times per week and eating what I wanted (well, pretty much) and I was able to maintain. So, factoring in all this extra stuff, the results I'm after have GOT to be on the way.
It's some sort of scientific law....or something. ;)
How funny is this??!!
I went downstairs to do legs, back, biceps and calves. I was halfway thru my workout and realized it was supposed to be a rest day from weights. HA! Too funny. Oh well, I will have two back to back rest days this weekend. Nice! Tomorrow I will still do cardio but on Saturday it's - NO exercise of any kind - day. How will I deal? lol
Did you know that nonfat organic Greek yogurt has 23 grams of protein in a serving (1 cup)??? Holy crap! I was eating the honey flavored Greek yogurt and that only has 15 grams of protein. So now I've switched. I've been mixing truvia in it for some sweetness, otherwise the plain yogurt can be bitter. Just proves why it's so important to read your nutrition labels.
And speaking of reading labels....
I got sushi for lunch yesterday at the grocery deli and while I was eating it I happened to glance at the ingredient list. Guess what I found? HIGH FRUCTOSE CORN SYRUP!!! Un-freakin'-believable!! I was shocked, I mean I get this stuff, not too often, but still, now and then, and I never imagined they would put THAT in it. Good Lord. I was very displeased. All I have to say is they BETTER NOT put that crap in my sushi at my favorite restaurant!!!!!
Did you know that nonfat organic Greek yogurt has 23 grams of protein in a serving (1 cup)??? Holy crap! I was eating the honey flavored Greek yogurt and that only has 15 grams of protein. So now I've switched. I've been mixing truvia in it for some sweetness, otherwise the plain yogurt can be bitter. Just proves why it's so important to read your nutrition labels.
And speaking of reading labels....
I got sushi for lunch yesterday at the grocery deli and while I was eating it I happened to glance at the ingredient list. Guess what I found? HIGH FRUCTOSE CORN SYRUP!!! Un-freakin'-believable!! I was shocked, I mean I get this stuff, not too often, but still, now and then, and I never imagined they would put THAT in it. Good Lord. I was very displeased. All I have to say is they BETTER NOT put that crap in my sushi at my favorite restaurant!!!!!
Wednesday, January 12, 2011
Doing well, amid frustration
Did chest, shoulders, triceps & abs today. I don't know why but MAN were my arms burning! Wow!
Also, a low carb day. Did well with that. I don't expect anything less from myself though. For some odd reason, it's not even close to as hard as cycling carbs has been in the past. It doesn't bother me because I know it's just something I need to do.
I feel like this process is going so slow. It's only been a week and a half but STILL. That's how impatient I am. Ugh. I guess losing a quarter inch off each thigh last week was a step in the right direction. I don't expect to lose it over night.
I've stepped up my activity level quite a bit since December AND I'm eating a stellar diet, I would have thought that I could have ignited a super fat burning furnace by now. [patience, girl, patience]
It's frustrating for me to say I want to lose fat because normally when I say that, people think I have an illness. Believe me when I say that I do NOT think I am fat. The fact is, I'm very lean. 13% bodyfat (according to my caliper). But, there is a specific area that I'm trying to whittle away and since there is no way to "spot train" or reduce fat in any particular area, I need to go about it the same way an overweight person trying to shed pounds would.
Trust me, I don't actually want to lose weight. I want to lose FAT. However little it may be. I just want to shave maybe another inch or so off my thighs, whatever it takes. I don't have a clue how much fat in weight that would be but it can't be more than 3-5 pounds. Whatever it takes to acquire that lean toned look.
You know, cellulite (Lord do I hate that word) is just subcutaneous fat under the skin. And the only way to get rid of it is to get rid of the fat. I've read so much on this subject and everyone seems to have a different answer. Some say, there is nothing you can do. Exercise won't touch it, once you have it you are doomed forever. Well, I choose not to believe that.
One reason I don't believe it is because Tom Venuto says otherwise. And he is the author of a great book called Burn the Fat, Feed the Muscle. This is what he says about the subject:
"Because cellulite is physiologically the same as all other body fat, the good news is that, YES, the BURN THE FAT, FEED THE MUSCLE program will get rid of cellulite the same way it will remove all other body fat - through nutrition and exercise!"
Then again, Joey Atlas (another popular fitness guru), says that you can rid yourself of cellulite in just weeks by following a 3 times/week routine of slow muscle toning movements specifically targeting the muscle lying underneath the fat. Apparently it's the fat sinking (which gives the appearance of dimples) due to untoned muscle that is the cause of cellulite. And he claims:
"See, you're not a bodybuilder or 'fitness competitor' - you simply want to get rid of your cellulite... so your answer isn't "in the gym" - it's in a careful combination of bodyweight movements that smooth and tighten the surface of your skin by PROPERLY toning and firming the muscles DIRECTLY behind the dimpled, bumpy areas of your body..."
and he goes on to say:
"So Why Can't the Typical 'Gym Routines' Get Rid of Cellulite?
It's simple... Weights and machines disperse the 'resistance' stimulus (or force) throughout the major muscles, tendons, ligaments and the joints of a certain area or body region being worked...
At best - this approach will result in some strengthening and maybe some added muscle bulk in the large muscles...
But this traditional methodology completely misses the mark when it comes to the focused and intentional reduction of cellulite in the lower body of a woman..."
So there you go. See why I don't know what to believe? Maybe my best best is to try both. I had purchased a Joey Atlas DVD called Legs, Butt, Hip and Thigh Makeover about 4 or so years ago. I never stuck with it past a couple weeks though. I guess it couldn't hurt to add that to my fitness regimen.
Sigh...
Also, a low carb day. Did well with that. I don't expect anything less from myself though. For some odd reason, it's not even close to as hard as cycling carbs has been in the past. It doesn't bother me because I know it's just something I need to do.
I feel like this process is going so slow. It's only been a week and a half but STILL. That's how impatient I am. Ugh. I guess losing a quarter inch off each thigh last week was a step in the right direction. I don't expect to lose it over night.
I've stepped up my activity level quite a bit since December AND I'm eating a stellar diet, I would have thought that I could have ignited a super fat burning furnace by now. [patience, girl, patience]
It's frustrating for me to say I want to lose fat because normally when I say that, people think I have an illness. Believe me when I say that I do NOT think I am fat. The fact is, I'm very lean. 13% bodyfat (according to my caliper). But, there is a specific area that I'm trying to whittle away and since there is no way to "spot train" or reduce fat in any particular area, I need to go about it the same way an overweight person trying to shed pounds would.
Trust me, I don't actually want to lose weight. I want to lose FAT. However little it may be. I just want to shave maybe another inch or so off my thighs, whatever it takes. I don't have a clue how much fat in weight that would be but it can't be more than 3-5 pounds. Whatever it takes to acquire that lean toned look.
You know, cellulite (Lord do I hate that word) is just subcutaneous fat under the skin. And the only way to get rid of it is to get rid of the fat. I've read so much on this subject and everyone seems to have a different answer. Some say, there is nothing you can do. Exercise won't touch it, once you have it you are doomed forever. Well, I choose not to believe that.
One reason I don't believe it is because Tom Venuto says otherwise. And he is the author of a great book called Burn the Fat, Feed the Muscle. This is what he says about the subject:
"Because cellulite is physiologically the same as all other body fat, the good news is that, YES, the BURN THE FAT, FEED THE MUSCLE program will get rid of cellulite the same way it will remove all other body fat - through nutrition and exercise!"
Then again, Joey Atlas (another popular fitness guru), says that you can rid yourself of cellulite in just weeks by following a 3 times/week routine of slow muscle toning movements specifically targeting the muscle lying underneath the fat. Apparently it's the fat sinking (which gives the appearance of dimples) due to untoned muscle that is the cause of cellulite. And he claims:
"See, you're not a bodybuilder or 'fitness competitor' - you simply want to get rid of your cellulite... so your answer isn't "in the gym" - it's in a careful combination of bodyweight movements that smooth and tighten the surface of your skin by PROPERLY toning and firming the muscles DIRECTLY behind the dimpled, bumpy areas of your body..."
and he goes on to say:
"So Why Can't the Typical 'Gym Routines' Get Rid of Cellulite?
It's simple... Weights and machines disperse the 'resistance' stimulus (or force) throughout the major muscles, tendons, ligaments and the joints of a certain area or body region being worked...
At best - this approach will result in some strengthening and maybe some added muscle bulk in the large muscles...
But this traditional methodology completely misses the mark when it comes to the focused and intentional reduction of cellulite in the lower body of a woman..."
So there you go. See why I don't know what to believe? Maybe my best best is to try both. I had purchased a Joey Atlas DVD called Legs, Butt, Hip and Thigh Makeover about 4 or so years ago. I never stuck with it past a couple weeks though. I guess it couldn't hurt to add that to my fitness regimen.
Sigh...
Monday, January 10, 2011
My Cheat
So I got my cheat meal today. We stopped at McDonald's on the way home from dance class tonight. Emma had talked me into getting donuts at the store earlier today and so we had those for dessert. I tell you what, it was really tasty but exactly 1/2 a second after I was done eating that food, I was reminded why I don't eat it very often. I felt awful! I was instantly bloated, incredibly full, and tired. YUK!
See, I need to do this now and then to remind myself what it felt like to eat crap all the time. But, instead of just lay on the couch for the next 4 hours before going to bed and letting it stick to my thighs, I went downstairs and got on the treadmill for 45 minutes. It's good to get moving after a big meal.
Now that it's out of my system, we'll see how long it is before I start to crave something naughty again.
See, I need to do this now and then to remind myself what it felt like to eat crap all the time. But, instead of just lay on the couch for the next 4 hours before going to bed and letting it stick to my thighs, I went downstairs and got on the treadmill for 45 minutes. It's good to get moving after a big meal.
Now that it's out of my system, we'll see how long it is before I start to crave something naughty again.
One week down - 42 days to go
Carb Cycling: round two DONE! Today is not only my second cycle high carb day BUT I get to have a cheat! I have been super excited. Last night we ate at Applebees and despite the fact that I have wanted to try the wonton tacos for, like, EVER...I was true to my goal. I had a sirloin steak & grilled shrimp with all veggies. And wow, it was fantastic. Tonight, I'm up for something fried and fabulous, baby!
Also, started my new 2 day split routine with weights. Gonna hit each muscle group twice per week (4 training days) and hit the cardio on the off days (boo! - but it has to be done).
Also, started my new 2 day split routine with weights. Gonna hit each muscle group twice per week (4 training days) and hit the cardio on the off days (boo! - but it has to be done).
Saturday, January 8, 2011
Day 7
2nd low carb day of my 2nd zig-zag cycle. I was dizzy today. I did my morning run (first run in a looooong time, probably a few months) and took a shower. After my shower I was dizzy so I ate. But I still was feeling queasy so I tried to take a little nap. I'm not sure if it's due to not enough nutrition or not being used to running or none of the above. Maybe this low carb thing is too hard on my body, especially when I workout hard every day. I'll continue to give it a good run for at least one more week. If I'm starting to feel yucky more often than not I might need to bump up my carb intake a little on my low days. I definitely don't want my workouts to suffer. I might not be as carb sensitive as I once thought. Maybe I'll still be able to get rid of the fat even with the starches in late afternoon. It's all trial and error. Everyone is different. That's what makes this journey so hard. There is no one fix for every person.
Even though it was a Saturday night, and I was at a movie theater with just my husband, I persevered. I held strong, no popcorn (I ate some nuts before we went) and we didn't go out to eat. Instead, we stopped at the store and picked up a rotisserie chicken and I had that and broccoli. Even my husband is starting to get used to my calorie rotation. On the way home I mentioned I would like to try eating at this yummy sandwich place not far from where we live and his response was "yeah, but it will have to be on one of your high calorie days, because it's pretty greasy". Bless his heart.
He wanted to stop and get burgers on the way home because we have no food in our house (tomorrow is grocery day), but I told him I couldn't do that today. Another big victory for me. Turn down burgers?? Who am I? I love it! Monday is my next high carb day and I'm going to have a cheat, first one in a week. I'm thinking Taco Johns...mmmmmm. I'm such a sucker for fast food junk. I wish I wasn't.
Tomorrow I get my belly pierced. I'm super excited. My niece is going with me. She probably just wants to see me squirm. I'll post pics!
Even though it was a Saturday night, and I was at a movie theater with just my husband, I persevered. I held strong, no popcorn (I ate some nuts before we went) and we didn't go out to eat. Instead, we stopped at the store and picked up a rotisserie chicken and I had that and broccoli. Even my husband is starting to get used to my calorie rotation. On the way home I mentioned I would like to try eating at this yummy sandwich place not far from where we live and his response was "yeah, but it will have to be on one of your high calorie days, because it's pretty greasy". Bless his heart.
He wanted to stop and get burgers on the way home because we have no food in our house (tomorrow is grocery day), but I told him I couldn't do that today. Another big victory for me. Turn down burgers?? Who am I? I love it! Monday is my next high carb day and I'm going to have a cheat, first one in a week. I'm thinking Taco Johns...mmmmmm. I'm such a sucker for fast food junk. I wish I wasn't.
Tomorrow I get my belly pierced. I'm super excited. My niece is going with me. She probably just wants to see me squirm. I'll post pics!
Friday, January 7, 2011
Day 5
Round two of the carb cycling. Going good.
I realized at dinner tonight that I completely forgot to eat my afternoon snack today. This has like, never happened to me before in my entire life. Ok, maybe that's an exaggeration but it's very rare that I skip a meal. Then, I couldn't even finish my dinner (sauteed mushrooms, tomatoes and a chicken brat). Weird.
I'm taking my first measurements on Monday morning. I'm so excited to see what they are even two weeks from now!
You know, if I could share the most important bits of information that I've learned during the past 4 years of my whirlwind obsession with fitness and nutrition, I would say this:
1)You can't be one-sided when it comes to exercising. What I mean by this is you can't be all "weights are the only way to lose weight" or "cardio is the only way to lose weight". And I've been guilty of this myself. So what does work? A combination of weight training, cardio, & diet. It's only when you get these three things together, will you see the results you are after. Trust me, I know. That being said, diet alone is not the way either.
2)Losing weight depends LARGELY upon what you are eating. Sorry folks, you just can't scarf down fried food and sugary desserts all the time and expect to get anywhere with your fitness regimen. No amount of training is going to undo a poor diet. It's sacrifice, but if it's that important to you, you'll do it.
3)You can't say you don't have time. Everyone is busy, ok? I'm busy, you're busy, we're all busy. You always have time to set your alarm clock one hour earlier if that is the only way. If your health and appearance is important, you'll do it.
I could probably write a book about what I've learned and what I've done in the past, what has worked, what hasn't, etc. But I narrowed it down. I say those things because, like I said, I know from experience. I've gone months at a time, exercising my butt off consistently and not seeing my measurements budge one iota. Why? Because I wasn't caring about my diet. I tried eating healthy for the most part but I was cheating too much. I found out that for me, exercising this way will at least help me maintain. But if I want better, I need to eat better. Simple as that.
I don't have a job outside the house, but that doesn't mean that I'm not busy from time to time. I have three kids in school and activities, a huge house to keep up, a giant shedding slobbering dog, laundry for 5 people, etc.. My days can get hectic. But I've learned when the best times for me to get my workouts done are and I make it a point to "schedule" them in. I even schedule other appointments around it if I can. It's important to me so I make time.
You will hear my go on and on about how much I prefer weight lifting to cardio and that is just my personal preference. I would so much rather do 30-45 minutes of weight training than running at a steady state on a treadmill for the same amount of time. But even so, I know that to maximize my results, I need to get that cardio in. Not just for heart health, but for fat loss. But running alone isn't going to cut it either. Again, I could go on and on into the whys but I won't. Just trust me.
I'm no professional, but I have learned through 4 years of trial and error what works for me and what doesn't. So who am I? I am a woman who has never had weight problems except for after pregnancy. I am skinny and don't weigh very much, yet I have pockets of fat on my body that are awful. Trying to get rid of it has been more than a challenge. Way more than I ever expected. I have tried and failed many times simply because I haven't been able to stay motivated to stick to a way of eating that I know will work. It's hard. I am SO confident that this time, it will happen. Something just switched inside me, I'm more driven than ever. This is going to be my year. I hope it is for you too!
I realized at dinner tonight that I completely forgot to eat my afternoon snack today. This has like, never happened to me before in my entire life. Ok, maybe that's an exaggeration but it's very rare that I skip a meal. Then, I couldn't even finish my dinner (sauteed mushrooms, tomatoes and a chicken brat). Weird.
I'm taking my first measurements on Monday morning. I'm so excited to see what they are even two weeks from now!
You know, if I could share the most important bits of information that I've learned during the past 4 years of my whirlwind obsession with fitness and nutrition, I would say this:
1)You can't be one-sided when it comes to exercising. What I mean by this is you can't be all "weights are the only way to lose weight" or "cardio is the only way to lose weight". And I've been guilty of this myself. So what does work? A combination of weight training, cardio, & diet. It's only when you get these three things together, will you see the results you are after. Trust me, I know. That being said, diet alone is not the way either.
2)Losing weight depends LARGELY upon what you are eating. Sorry folks, you just can't scarf down fried food and sugary desserts all the time and expect to get anywhere with your fitness regimen. No amount of training is going to undo a poor diet. It's sacrifice, but if it's that important to you, you'll do it.
3)You can't say you don't have time. Everyone is busy, ok? I'm busy, you're busy, we're all busy. You always have time to set your alarm clock one hour earlier if that is the only way. If your health and appearance is important, you'll do it.
I could probably write a book about what I've learned and what I've done in the past, what has worked, what hasn't, etc. But I narrowed it down. I say those things because, like I said, I know from experience. I've gone months at a time, exercising my butt off consistently and not seeing my measurements budge one iota. Why? Because I wasn't caring about my diet. I tried eating healthy for the most part but I was cheating too much. I found out that for me, exercising this way will at least help me maintain. But if I want better, I need to eat better. Simple as that.
I don't have a job outside the house, but that doesn't mean that I'm not busy from time to time. I have three kids in school and activities, a huge house to keep up, a giant shedding slobbering dog, laundry for 5 people, etc.. My days can get hectic. But I've learned when the best times for me to get my workouts done are and I make it a point to "schedule" them in. I even schedule other appointments around it if I can. It's important to me so I make time.
You will hear my go on and on about how much I prefer weight lifting to cardio and that is just my personal preference. I would so much rather do 30-45 minutes of weight training than running at a steady state on a treadmill for the same amount of time. But even so, I know that to maximize my results, I need to get that cardio in. Not just for heart health, but for fat loss. But running alone isn't going to cut it either. Again, I could go on and on into the whys but I won't. Just trust me.
I'm no professional, but I have learned through 4 years of trial and error what works for me and what doesn't. So who am I? I am a woman who has never had weight problems except for after pregnancy. I am skinny and don't weigh very much, yet I have pockets of fat on my body that are awful. Trying to get rid of it has been more than a challenge. Way more than I ever expected. I have tried and failed many times simply because I haven't been able to stay motivated to stick to a way of eating that I know will work. It's hard. I am SO confident that this time, it will happen. Something just switched inside me, I'm more driven than ever. This is going to be my year. I hope it is for you too!
Thursday, January 6, 2011
hello high carb day
Day 4: Burn the Fat, Feed the Muscle journey
Today is a high carb day (yipee!). I'm so excited that I get to have a starch with dinner tonight. Honestly, these past 3 days of low carb eating haven't been all that bad. I'm trying to force myself to eat more veggies, and while it's difficult at times, it's going good.
The absolute HARDEST point in my day is between 3 and 5 o'clock. That's when things get hectic. The kids get home from school and the chaos begins. I'm a touch crabby from their shenanigans and it's snack time for me, but without a starch :( And at that time of day, when I seem the most ravenous, it's hard to make myself want to eat broccoli and nuts (for instance).
But I have a different idea today. I've been only eating my favorite Greek yogurt in the mornings, because I thought it fell into the category of simple carbs (which is sugary fruit). I also thought milk fell into that category too. BUT, I learned from reading this book that I have, that milk, yogurt, cheese (all low fat or non fat) fall into the protein category. I just never really count them as a protein because it's pretty low compared to meat or beans. So maybe being able to eat some filling yogurt in the afternoon will help.
I'm in the process of revamping my workout routines for next week, since I'll be done with metabolic circuits. I'm getting so excited I just want to start it now! This week, I've been adding a brisk 45 minute walk in the evenings, just to getting more calorie burn in.
The first goal I've set for myself is February 20th. That will be 49 days. I should be able to see significant changes in my body by then with the ramped up workouts and carb cycling. It's also a good gauging point, because if I haven't seen the changes I'm expecting, I know I will need to step in up even more to reach my second goal of June 1st.
Today is a high carb day (yipee!). I'm so excited that I get to have a starch with dinner tonight. Honestly, these past 3 days of low carb eating haven't been all that bad. I'm trying to force myself to eat more veggies, and while it's difficult at times, it's going good.
The absolute HARDEST point in my day is between 3 and 5 o'clock. That's when things get hectic. The kids get home from school and the chaos begins. I'm a touch crabby from their shenanigans and it's snack time for me, but without a starch :( And at that time of day, when I seem the most ravenous, it's hard to make myself want to eat broccoli and nuts (for instance).
But I have a different idea today. I've been only eating my favorite Greek yogurt in the mornings, because I thought it fell into the category of simple carbs (which is sugary fruit). I also thought milk fell into that category too. BUT, I learned from reading this book that I have, that milk, yogurt, cheese (all low fat or non fat) fall into the protein category. I just never really count them as a protein because it's pretty low compared to meat or beans. So maybe being able to eat some filling yogurt in the afternoon will help.
I'm in the process of revamping my workout routines for next week, since I'll be done with metabolic circuits. I'm getting so excited I just want to start it now! This week, I've been adding a brisk 45 minute walk in the evenings, just to getting more calorie burn in.
The first goal I've set for myself is February 20th. That will be 49 days. I should be able to see significant changes in my body by then with the ramped up workouts and carb cycling. It's also a good gauging point, because if I haven't seen the changes I'm expecting, I know I will need to step in up even more to reach my second goal of June 1st.
Wednesday, January 5, 2011
So far, so good
Ok, day two went [almost] just as great as day one. I say almost because after dinner I got a headache that just went from bad to worse, into the wee hours of the morning. BUT, that is something that happpens to me anyway. I don't think that it's in anyway related to the carb cycling.
Energy was through the ROOF again! I took down ALL the Christmas decorations, hauled the tree out, and cleaned the house. I thought it was a pain to have to stop and eat LOL. Once I get into a groove, it's hard to stop me. But of course by evening, I was spent. And I was hungry.
I went to bed after a cup of tea wishing for some sort of comforting carb in my belly :( But I was strong and denied it. I would have had cottage cheese but I forgot to get it when I was at the store. Oops. So I had to suffer a bit. It's all good though. I am super motivated and can talk myself out of anything when I am this driven. I am willing to sacrifice a little for what I will get in return.
Diet was stellar. I did cut back on the amount of eggs for breakfast, like I said I was going to. It still felt like a lot though, with the oatmeal. This morning, try as I might, I could eat only half of it. Funny, seeings as how I was so hungry at bedtime the night before.
Yesterday was also my one designated rest day for the week. Today I have metabolic training on the scedule. We'll see how I do after two low carb days. I also have to deal with sleep deprivation. I could not fall asleep last night to save my soul! 2 in the morning and I was still tossing and turning! Even after listening to meditation on my iPod which usually puts me right out! Yikes!
But all in all, so far, so good!
Energy was through the ROOF again! I took down ALL the Christmas decorations, hauled the tree out, and cleaned the house. I thought it was a pain to have to stop and eat LOL. Once I get into a groove, it's hard to stop me. But of course by evening, I was spent. And I was hungry.
I went to bed after a cup of tea wishing for some sort of comforting carb in my belly :( But I was strong and denied it. I would have had cottage cheese but I forgot to get it when I was at the store. Oops. So I had to suffer a bit. It's all good though. I am super motivated and can talk myself out of anything when I am this driven. I am willing to sacrifice a little for what I will get in return.
Diet was stellar. I did cut back on the amount of eggs for breakfast, like I said I was going to. It still felt like a lot though, with the oatmeal. This morning, try as I might, I could eat only half of it. Funny, seeings as how I was so hungry at bedtime the night before.
Yesterday was also my one designated rest day for the week. Today I have metabolic training on the scedule. We'll see how I do after two low carb days. I also have to deal with sleep deprivation. I could not fall asleep last night to save my soul! 2 in the morning and I was still tossing and turning! Even after listening to meditation on my iPod which usually puts me right out! Yikes!
But all in all, so far, so good!
Monday, January 3, 2011
only 5 more months now
It's already January. That means, only 5 more months to go. I need to step up! I'm currently on week 5 of my metabolic circuit routine. Two more weeks and that will conclude my 6 week goal. That really went by fast! When I first started it I thought it was challenging and couldn't imagine that I would be doing 6 rounds with only 60 second rests in between (and 3 days per week). And while it's still somewhat of a challenge, it's not nearly as bad. I can definitely tell that my endurance has improved.
Remember when I said that as a reward when my 6 weeks were over I was going to get my belly pierced? Well, I told my husband and he thought that sounded kinda sexy so he took the kids to the mall and they bought me a gift certificate for the piercing for Christmas! Wasn't that sweet? Now I can't chicken out!
I had a serious pep talk with myself now that it is January. It has been my plan since last summer that I would try and lift heavy, eat more and pack on as much muscle as possible over the fall and winter months so that come spring, I could just lift moderate weight and start running or doing some form of cardio to shave off the excess fat. Well, I don't think I'm going to wait until spring. I'm a bit nervous I won't make it in time.
So, as soon as this MCT is done in a couple weeks, I'm going to get a jump on it. I've already got my carb cycling routine in place and I have to say, day 1 was super fantastic! I felt like I over ate, actually! Honestly, I didn't even miss the starch at dinner. One bowl of chili and some broccoli and I was stuffed. I had to force feed myself breakfast: 4 egg whites, 1 egg and oatmeal. It was too much. Even though it was on my diet plan for 1600 calories/day. So tomorrow I'm going to cut back to 2 egg whites instead of 4 and see how that goes.
I am force feeding myself vegetables (which is one of my resolutions). That is probably the hardest part. I like them, I am just lazy.
I am also going to start keeping track of what I eat, because sometimes when I can't think of anything I want to eat, if I just look back to what I did on a previous day, that helps. I want to log my progress daily (I'm going to try hard to do that) because I want to record everything from how much energy I had that day, to what I ate, exercise I did, mood I was in....so that if I have a bad day I can maybe find triggers and that way avoid them in the future.
Today, my diet was near perfect! I lifted weights this morning then walked at a fast pace for 45 minutes after dinner. I had tons of energy. I was amped! I am super motivated right now and I pray it stays this way! I've done carb cycling before and I know it gets really tough but it's time to get serious. I WILL reach my goal by June 1st this year!
Remember when I said that as a reward when my 6 weeks were over I was going to get my belly pierced? Well, I told my husband and he thought that sounded kinda sexy so he took the kids to the mall and they bought me a gift certificate for the piercing for Christmas! Wasn't that sweet? Now I can't chicken out!
I had a serious pep talk with myself now that it is January. It has been my plan since last summer that I would try and lift heavy, eat more and pack on as much muscle as possible over the fall and winter months so that come spring, I could just lift moderate weight and start running or doing some form of cardio to shave off the excess fat. Well, I don't think I'm going to wait until spring. I'm a bit nervous I won't make it in time.
So, as soon as this MCT is done in a couple weeks, I'm going to get a jump on it. I've already got my carb cycling routine in place and I have to say, day 1 was super fantastic! I felt like I over ate, actually! Honestly, I didn't even miss the starch at dinner. One bowl of chili and some broccoli and I was stuffed. I had to force feed myself breakfast: 4 egg whites, 1 egg and oatmeal. It was too much. Even though it was on my diet plan for 1600 calories/day. So tomorrow I'm going to cut back to 2 egg whites instead of 4 and see how that goes.
I am force feeding myself vegetables (which is one of my resolutions). That is probably the hardest part. I like them, I am just lazy.
I am also going to start keeping track of what I eat, because sometimes when I can't think of anything I want to eat, if I just look back to what I did on a previous day, that helps. I want to log my progress daily (I'm going to try hard to do that) because I want to record everything from how much energy I had that day, to what I ate, exercise I did, mood I was in....so that if I have a bad day I can maybe find triggers and that way avoid them in the future.
Today, my diet was near perfect! I lifted weights this morning then walked at a fast pace for 45 minutes after dinner. I had tons of energy. I was amped! I am super motivated right now and I pray it stays this way! I've done carb cycling before and I know it gets really tough but it's time to get serious. I WILL reach my goal by June 1st this year!
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