Progress Pic! + Some Advice

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Here I am 15 pounds down y’all!!!

And weight is definitely NOT falling off me either. This took 4 months. FOUR. MONTHS. Of extreme hard work in the gym and changing my eating habits. Here are some tips I learned (and STILL learning) during this whole weight loss process:

1. Sometimes you won’t lose weight right away. I don’t know if my body had to adjust to the workouts or if it was trying to hold onto fat for dear life, but I didn’t lose weight for 3 months! The week I lost weight it was 4 pounds! Just keep working hard and you will eventually drop the pounds.

2. Weight lifting helps! I started taking CrossFit classes and I started to see results in 2 weeks. It really started slimming me out! It’s an intense workout, and it’s not for everybody, but I love it! It’s not just CrossFit that works, because not everyone has the time or money for that, but weights at the gym or at home works too. Ladies, LIFT HEAVY. No you will not look like a dude and you will not get bulky. You will tone up and look all kinds of awesome! Lift a weight that starts to get difficult at 6 or 7 reps. One thing my boyfriend taught me was to do 3 sets of 5 reps at 90% of my max weight and increase your weight every 2 weeks. I did this for bench press and leg press and I increased my weights dramatically in 3 months. I believe I have a previous post on my results from that. I’m too lazy right now to link it. Sorry!

3. Eating healthy is easy if you have a plan. Making dinner for the week and packing lunches everyday makes staying on track SO much easier! And eat breakfast!!! It is extremely important! Lean meats, fruit, and veggies! Stay away from fast food! And if you are going to eat out, eat in moderation. The boyfriend and I share one dish and drink only water. That reduces the calories AND the bill in HALF!

4. I hate cardio. But cardio is 100% something you must do to help with weight loss. What I learned is figure out what you like to do. Some people can run for 3-5 miles everyday. I am okay with doing sprints and watching Scandal on Netflix while on the elliptical for an hour. Do what works for you! Maybe split the hour between 3 different workouts like stairs for 20 min, elliptical for 20 min, and bike for 20 min. Maybe take a spin class or do Zumba! Experiment with different equipment/classes and see what you like.

5. Start off slowly. I know you want to be all gung-ho and cut out all fatty foods and workout 7 days a week. It works for some, but for me, slowly reducing the bad foods and working my way up to an hour of cardio worked. That’s what kept me on track. I tried to cut out everything but that didn’t last long. This is a lifetime change, and I will continue to try and stay healthy every day of my life.

Also weigh yourself once a week, first thing in the morning after you use the bathroom, and measure yourself! It’s amazing what little differences you will see in your body after working out consistently! ๐Ÿ™‚

I hope this helps some of you who feel as stuck as I did and think that weight loss is only a dream. Make that dream a freaking reality! Just know that it’s not all about the number on the scale. It’s about how being healthy and in shape makes you feel! You got this!

The Spartacus Workout!

I was checking my emails one day and I received one talking about the SPARTACUS WORKOUT! It seemed like a pretty hardcore workout and how can I NOT get more info about it with the word Spartacus in it? EPIC! Anyways, I looked it up and it seemed like a tough workout, but not impossible. I started last week doing it 3 times a week starting last week and I’ll keep doing it for… I don’t know… maybe 8 or 12 weeks.

Want to do it with me? Here we go!

  • Station 1: Goblet Squat.
  • Station 2: Mountain Climbers
  • Station 3: Single-arm dumbbell swing
  • Station 4: T-pushup
  • Station 5: Split Jump
  • Station 6: Dumbbell Row
  • Station 7: Dumbbell side lunge and touch
  • Station 8: Pushup-position Row (Renegade Row)
  • Station 9: Dumbbell lunge and rotation
  • Station 10: Dumbbell push press

You do as many reps as you can with perfect form for 1 minute and rest for 15 seconds before the next station. Once you complete all 10 stations rest for 2 minutes then complete the entire circuit again! Do this until you complete 3 full circuits. The entire workout lasts about 40 minutes.

It is INTENSE!! I use 10lb. weights, but you can definitely do this workout without weights or with lighter dumbbells.

This is a great workout if you don’t feel like going to the gym and want to get an intense full body workout at home! PLEASE let me know if you try it ๐Ÿ™‚ I’m interested to see what people think about it!

 

My Progress!

Hey all! Sorry I’ve been away for a while. I have a few updates to make, especially about my fitness/weight progress!

1. I’M IN THE FREAKING 160s!!!! My highest weight was 184pointsomething last year. As of yesterday morning I am now 167.8! Holy freaking weight loss batman! That’s almost 20lbs! I can’t believe it! This is a huge deal for me. The past couple years I’ve been wanting to lose weight and I would work out hard and just wouldn’t see any progress. I am now consistently losing weight every week ranging from 0.2 – 2 lbs! *fist pump*

What has worked for me:

  • Lifting weights like a BOSS. I upped my weight and decreased my reps. I have muscles again! Ladies you CAN lift heavy weights. It helps with weight loss. It really does.
  • Cardio. Every time I go to the gym I do some form of cardio. It usually switches between the elliptical or treadmill (aka DREADmill, I hate that f*cking machine). I also learned to run outside! I still hate running with a fiery passion, but I still do it. I’m signing up for another 5k in November.
  • Abs & arms. I do ab workouts maybe 1-2 times a week and some arms. A lot of my ab workouts include planking. Gotta love planking! *insert sarcasm here*

2. Medical issues. I’ve been going through medical issues lately that has/will hinder my work outs. I’m trying to get a few workouts here and there, but I may have to have surgery within the next 2 months. I am doing much better now, but I will post details about that later!

3. My clothes are fitting better and I don’t hate looking at myself as much in the mirror as I used to. I’m now able to wear clothes in my closet that used to be too tight! How awesome is that?!

4. I can bench press 120lbs and leg press 400lbs (NOT including the machine. Four 45lb plates and two 10lb plates on each side baby!). My goal is to bench 135lbs. Only 15 lbs to go!

5. I learned that weight loss takes TIME and EFFORT. I literally didn’t see any weight drop for 3 months. THREE MONTHS. And this was 3 months of working out and lifting hardcore. And when I say hardcore, I’m talking 1-1.5 hours of cardio + abs + weights 4x a week! I stopped thinking about weight loss and started thinking about the 5k I ran and the weight I was lifting. My weight loss eventually came as a surprise! A great freaking surprise!

6. I also learned that weight loss doesn’t happen without a good DIET. I’m not even going to call it a diet. It’s more of a lifestyle change. I’m definitely more conscious about what I eat, but I don’t deprive myself of food either. Taco bell? Sure. Candy? Okay. Ice cream? Why not! But I do it all in moderation. I”ll eat fast food maybe 1-2 timesย  a month, candy every few weeks, ice cream maybe 1-2 times a month. It’s all about portion and knowing how to eat. My daily diet usually consists of:

  • Breakfast: oatmeal or cereal w/ toast, water
  • Lunch: Salad w/ a side of fruit, water
  • Dinner: Chicken/fish, pasta/rice, veggies, water (sometimes juice)
  • Snacks: Cranberries & almonds, peaches, fruit snacks
  • Dessert: ice pops, chocolate milk

So for all those non-believers that you can’t lose weight all I have to say is that YOU CAN DO IT. I honestly thought I was going to stay 184 forever. That no matter how hard I worked out that scale wasn’t going to budge. You have to figure out what works for you and stay motivated! One of my main motivators is my boyfriend. He comes with me to the gym and pushes me hard and I am blessed to have him in my life.

I am so happy right now and I cannot wait to reach my 2nd goal of hitting the 150s! My goal is to reach that by October 31st. Wish me luck!

I’m Starting To See Progress!

Guess what guys? I lost 5.8lbs in the past 2 weeks! I’m now 171.4 and I am SOOOOOO close to my first goal of being in the 160s!

Here’s my workout routine I usually do:

  • MW: 30 min cardio, abs, arms
  • TTH: 30 min cardio, leg press, bench press (3 sets of 5 at 90% of my max weight)
  • Saturday: Bike ride (if it’s not hot) 20+ miles

Lately I’ve been eating like this:

  • Breakfast: Cereal with wheat toast and jelly, or oatmeal with eggwhites
  • Lunch: Salad
  • Snacks: Almonds with dried cranberries
  • Dinner: Small portions of what I usually eat – chicken with pasta, brown rice with chilli, anything really.

I guess SOMETHING is working because for me to lose that much weight in 2 weeks is amazing for me! I’ve never seen progress like this before! And I haven’t been in the 160s for about 5 years so I will be SO excited when I get there!!

OH! I almost forgot. I’m benching 115lbs now and leg pressing 380lbs! I’m a freaking BEAST! Yeah I’m tooting my own horn (hahaha…. “tooting”) but I feel great about my accomplishments. And I’m just getting started! Go me!

Changes & New Running Shoes!

So when I went to the gym on Tuesday, I was at the free weights area with the mirrors. I looked at myself and I actually LIKED WHAT I SAW! I saw someone that was toned and a little bit slimmer. I even noticed that day that my workout top was looser on me, when it was tight 6 weeks ago. Progress!

As of last week I have lost 1/2″ on my hips, arms, legs, and 1″ from my waist. It is such a slow process to lose weight! But I did gain this weight over a span of 8 years. I’m gonna be honest, I hate stepping on the scale. But this time it shows I’ve lost 2lbs in a week. I guess I’m doing something right!

Here is a pic of me leg pressing 360+ lbs (I don’t know if you count the bar or not?). Four 45lb plates on each side! Woooo!

Last Saturday my boyfriend took me on jog at our college and he showed me the path he used in his jogging class. I ran 2 miles! TWO. MILES. I’ve never run for that long in my life! It took me 25 minutes, 20 seconds. I am so proud of myself that I did it! I could have probably run longer but don’t get me wrong, I was DEAD tired. Afterwards I went to a running store and got some running shoes fitted.

The guy who helped me was VERY knowledgeable. He watched how I walked, ran, he took measurements of my feet while sitting and while standing. He had me try on 3 different shoes: one had a lot of arch support and padding, one had less arch support and less padding, but I picked the one that was a happy medium of the two.

These are my new Asics running shoes ๐Ÿ™‚ My shin splints aren’t as painful now and I love how supportive and cushion-y they are! Not my first choice in color, but it’s fine.

My pea coat!

So wake up this morning, and I realize that I’m already 20 minutes late for work! DOH! So I grab some clothes, rush out the door, and drive to work. As I’m walking to my building wearing my pea coat, I notice that it feels a little bit looser in the chest area. This coat usually has been pretty tight to button up. I don’t know if I’m losing fat or water weight, but I felt like I was kind of swimming in my coat! Going to the gym tonight. I want to try and keep these “feel good” moments going! Ooookay so I decided to relax tonight. I’ve been really tired lately! I should be back at it tomorrow.