I have been exercising daily...consisting of weight training & cardio. I came across a great website "Muscles are the New Sexy" and the host of the site is Roxie Beccles and she is a bodybuilder with a great physique, she used to be a ballet dancer. She has some great information and has Youtube vidoes too. I am currently following her 12 Week Transformation Program and I love it. I am feeling muscles that have lay dormant for too long. The emphasis is to lift heavy but doing it the smart way. By using Superset (two forms of exercises completed back to back with no breaks) and Giant Steps (a set of similar exercises that allows for the increase in weight with the decrease of reps). I completed 5 days of the program with 2 rest days on the weekend. I love the intensity and look forward to the next session.
I have contined to drink plenty of water daily and have started retaking my BCAA Supplements to increase my protein intake and retain muscle after a heavy lifting program. Because the weather has been so beautiful and hot! we have been having BBQs every weekend...sausages (my favourite), large salads (homegrown) and Spanish Cava. I not feeling to bad about the alcohol and we only have 1 bottle to share. I am determined to get in to shape within the next 16 weeks (Barbados holiday 9Nov13) so I will be making every effort to stick to my program. I usually eat by 11am (after my gym session) and finish eating around 8ish - so unknowingly, I am already doing Intermittent Fasting :) so I will adhere to these times in general and see how it goes.
All in all, I am losing inches and fat, they scale has not moved much, but it is not my motivation. I have can button up my jeans but they are tight and do not fit my bum nicely...still a workin motion.
6/6/13
This morning, my back was less sore than usual :-). I normally have to ease myself out of bed and stretch since my pregnancy in April 2010. I slept on my back and felt quite rested. I had a slice of Allison Wholemeal toast with PB. Dropped Z off to nursery til 1pm then headed for the gym.
I did Melissa Bender's 15min HIIT session. Wow, it felt great..I haven't done this for 4/5 weeks and I now know why I loived it so much..the sweat was dripping off me
List: high knees, mountain climbers, lunges, jump kicks, high knees, squats, burpees, pendulum s, jacks, skater 50sec/15 rest... followed my planks, squats & hip thrusts 60 each as part of my Glutes Challenge.
I did 15mins run on the treadmill....I have got back into running again :-). I used to run a little and completed 3 full marathons in 4hrs and a little over. Then did 15 mins on stationary bike..lots of stretching too.
Post workout meal-cottage cheese & feta wrap with dash of waitrose Cesar salad dressing and lambs lettuce in multi seed wraps..delicious :-)
Taking Z to the Steam Museum later.
2/6/13
I went out on my first bike and run combo this morning, the weather was beautiful and I decided to give the gym a miss.
June Challenge..Glutes....
http://bretcontreras.com/30-day-glute-challenge/.
I have been doing these exercises.. They are pretty challenging but I can see & feel some changes. I will continue to incorporate these into my Lifting regime :-)
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| One leg/foot elevated lift |
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| Hip Thrusts |
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| One leg/foot elevated lift |
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| Hip Thrusts |
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| Bulgarian Split Squat |
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| Squat |
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| Bulgarian Split Squat |
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Squat27/5/13
Age: 40
Height: 5"6 / '66
BF% 30
Weight: 12st
MM%: 32.6
BMR: 1492
Calories: 1700 (IF)
Fast Day: 550 (twice weekly) - not completed
Exercise: Pilates (am), HIIT (15 mins) & Strength Training
Goal Weight: 10st
BF%: 23
28/5/13 - 12st TOM
01/06/13-11.12 - 31.1% bf
GOAL DATE: 1st August 2013
Update
** As the scale is likely to show an increase when Lifting. I have
posted pictures of myself in a pair of jeans that I cannot get into at
present. However by the 1st of August I will post a picture of me
fitting into the same jeans...here goes :-)
 I'm expecting a drop in lbs but mostly inches/body fat. I think it is definitely more important to measure by how your clothes are fitting you rather than be a slave to the dreaded scale :-)
Measurements:- 5 June 2013
Weight - 165lbs
neck - 13 inches
Waist - 31.5 inches
Hip (widest area) - 41.5
Lean body mass - 110.7
Fat on body - 54.3lbs
BF% - 32.9%
Based on BF% goal of 23%, my body weight should be 144lbs - lean body mass should continue to be the same as current or 111lbs
BMR 1460
Activity moderate (3-5 days) - 2176 calories to be consumed
29/5/13Eating More Vegetables & Fruit
Today was Cardio Day with some light upper body Lifting.
I ate 30g of Oatmeal with 170g of Semi Skimmed Milk and 1 Banana mixed in..it was delicious..yum.
I did Cardio on the treadmill, followed by a fat burn on the bike...I
sweated loads..then did some DB Flyes and Bicep Curls, Squats etc.
Considering I really was in two-minds about going today, I am glad I
did. I spent most of the afternoon gardening, planting some Kale and
checking on my other veggies & herbs (Spinach, coriander, Cos
lettuce, Salad Lettuce, mint, oregano, thyme. I also pinned back my
Estralia Apple Tree to the fence using the correct wires & ties this
time. I also planted a new creeping plant too, which will look
gorgeous once it blooms.
My Peridontic appt was today and my dentist said that I had make good
improves...it costs an arm-and-a-leg these dentist visits, next one in
in August!
By the way I have discovered a delicious, diary, gluten free icecream, low cals and so yummy and only £2.88 a tub....bargain!!:-
  30/5/13Boredom will bump up your calorie intake
I had a delicious porridge breakfast & herbal tea. All set for the
gym :-) Lower body & Cardio...feeling pumped but a little tired.
Had a lovely post-workout meal..mixed raw crudities, rocket, cottage cheese/feta/Caesar dressing and a wholemeal pitta...yum. 3 hrs later, fruit salad with coconut Greek yoghurt...toast & butter which my little one chose not to eat...then 30mins later gazing out if kitchen window, ate FOUR Digestive biscuits!!!!! That's when I decided to brush my teeth to stop thinking about more biscuits!!! 3 hrs later dinner, similar to lunch but had pan-fried chicken breast on the side with a wrap bread instead...delicious. I had already gone over my calorie intake but my hubby asked if I wanted anything from the shop, I said yes!!! Snickers bar, he bought the large size but I only ate one portion and stuck the ready in the fridge. I even resisted the Swedish Glace ice-cream. I'm proud of myself but could do SO MUCH BETTER. Tomorrow is a new day. I took the pictures of myself in the jeans that do HIIT fit me anymore as part of my August Challenge. Will post tomorrow. Update: Enough is Enough 28/06/13 That night was the turning point when I decided I was on a losing streak and every day was always a failure. My will to eat healthily and cut down on portion sizes was non-existent. This particular night I felt so low and just felt that everyday was going to amount to failure. I really didn't want to feel this low again. My lower back was very painful in the mornings, my baby belly was still lumpy and needed some serious work. I don't want to age prematurely and have bad aches & pains simply because I couldn't resist food or the thought of food. So tomorrow is a new day. Update: 13/07/13 I have continued to drink lots of water, between 4-5 litres. I'm working out more specifically, weights, HIIT and monitoring what I'm eating between 16-1800 calories. 29/07/13 - 12.4 13/07/13 - 11.12 |
