Tagged: weight training

First Week Ups & Downs

So Far |

Intermittent fasting in the last week has been good but admittedly it can be better. Starting intermittent fasting is fairly easy, you can start straight away really. It’s the being strict all the time that takes some getting used to. There have been days that I have stayed to plan and other days I have eaten in a binge fashion. I seem to find it hard to cut down the carbs and eating from 12pm can sometimes be a challenge, depending on what the last thing was that I ate the night before.

The Good |

The good news is…. that I have had some loss. Not just in weight, down from 81.9kg down to 79kg, but I’ve lost between 2-3cm (go me!)overall. I assume some of it is water weight and after seeing the weight loss on the scales, I am really focused on being stricter with my eating and staying inside the window and inside my macros.

The Bad |

Aaaargh! This is harder than I thought it would be! I mean, it’s easy to start but it does take some time to adjust to especially if you train hard, like I have been in the last week. I have over eaten carbs quite a bit this week and I feel like I am bigger. My clothes fit weird.

The Rest |

  1. My legs are bigger. I can see it and they feel more muscular but they are under a layer of squishy fat.
  2. When I squeeze my glutes, they look like square cheeks. A bit like SpongeBob Squarepants.
  3. I keep wanting to eat carbs. Not just a few. All of them.
  4. Switching to cardio dominant exercise this week. I’ll be working on bodyweight and HIIT which will feel strange since I enjoy weight training so much.

Side note: I may not have told you this before but I had a hysterectomy 11 weeks ago, which means I need to take it easy. The hard part is that my mind doesn’t want to wait to get better but at the same time I understand how important it is to heal well so this week I am backing off my heavy lifting training and focusing on fat loss with cardio and bodyweight. I have been cleared to do some HIIT and use the treadmill. I still have 13 weeks left to heal. The other hard part about the hysterectomy is that I am putting on weight around the area where my uterus used to be. Seriously though, that’s better than the pain and constant bleeding.

The Week 2 Plan

  • Cardio training
  • Body weight exercise
  • Low weights (probably free weights training) high reps
  • Stick to the plan
  • Photos – get my squishy body on record
  • Weigh in day
  • Increase water intake – 3.5L
  • Low carb, low fat, moderate protein
  • Gorge during my feeding window, keeping within my macros, so my body doesn’t think it’s starving

Let’s see how we go this week.

Shareena xo

 

 

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Week 1 Results

Week one, done and dusted! It was good but also quite challenging! There were good days that went well if I was prepared but if I didn’t prepare and plan, I over ate carbs. I have noticed how carbs are the thing I crave the most. I did notice a few things:

  1. I have a higher mental focus and can get most of the important things done in the morning.
  2. I get hungry around 11am, however, if I am busy I can get past this.
  3. I used the gym in North Sydney near my workplace and it was great.

My starting measurements were:

  • Waist 87cm
  • Hip 114cm
  • Chest 97cm
  • Thigh 70cm
  • Weight 80.9kg

After week one (on 21/05/2017), my measurements are:

  • Waist 84cm
  • Hip 112cm
  • Chest 95cm
  • Thigh 67cm
  • Weight 81.6kg

My training in the last week was not as frequent as usual but I made sure that each session was intense.

Tuesday

  • Weight training 60 mins – intense
  • Treadmill – 20 mins, walk (6.0) and run (7.5) alternate

Friday

  • Weight training 60 mins – intense

Saturday

  • Weight training 60 mins – intense
  • Cardio – 10 mins treadmill (6.0)
  • Body weight – 20 mins intense

RESULTS! 

So, this week has been really good! An overall fat loss of 2-3cm! I’m actually really buzzed about it!

16:8 IF, IIFYM & Me

I am totally going to write this as if I am having a conversation with you so if my grammar or manner is really… informal? now you know why. Ok so first up, I want to change the way I look and feel. I’ve had body issues for a long time but as I am getting older, and probably becoming more ‘mid-life crisis’ aware, the I’m supposed to having upon turning 40-ish in two years time and; having almost completely raised my two sons by now, I reckon it is time for me to do something about the things I don’t like about my body.

Now don’t get me wrong. I don’t ‘self hate’ myself. I just know I’m not taking care of my body, my health and doing all that I can do to be well and at my best. That means I need to do a bit of extra work to get to a maintenance state. I’m not trying to be ripped 24/7 but some leaner definition wouldn’t hurt and neither would fitting my clothes better.

The Caveat: I had a total hysterectomy 9.5 weeks ago. I’ve noticed I crave carbs quite a bit more and even more so since stopping my antidepressant medication. My iron levels were so low, it was affecting my mental health aaaand around in a circle with some lumps, bumps and scars, ta-da… I had a total hysterectomy. 

The Challenge

So, after a bit of tinkering on the internet trying out different eating methods here and there, watching YouTube, reading articles and I decided to make a commitment to put what I read into practice. Actually, I am testing out a hybrid of IIFYM and Intermittent Fasting a la 16:8 Leangains Method

I had been following an eating plan for a challenge I was doing earlier this year, but the challenge was cut short at seven weeks because of my surgery. During that challenge I felt fuller but I couldn’t eat six meals across the day. While I felt fed most days, I still over ate in the afternoon. Also, having breakfast with school morning kick started an eating chain that would have me eating up to 2400 calories, predominantly carbs and way over what I need to function. So that combined with limited activity for six weeks post op recovery, of course, I gained weight. And here we are. 

I began by trying out IIFYM – If It Fits Your Macros – going to their website, plugging in my details and putting my macros into myfitnesspal (MFP) to track my eating. What I love about it is I can eat whatever I want to hit my macros, as long as it fits my macros. But ideally, I should eat nutrient dense foods and just not miss out on the foods I love as long as it fits. Basically a 80/20 perspective because no one can eat 100% clean 24/7, 365… quit playin’! I’m having that Big Mac!

I was thinking about intermittent fasting while I was waiting for my train this morning and realised that I did this in 2015 and lost 7kg in about two weeks. Given that I had anxiety and major depression which made me lose my appetite, I still made myself have calorie dense foods once a day so that I wouldn’t die. In total, over about a month, I lost 13kg.

Now, how I did that wasn’t a healthy way but it does prove that intermittent fasting works. So with that knowledge and experience, I know that I can do this. I’ve chosen to use the leangains method. 16 hours fasted, 8 hours fed. I chose this after reading the other methods and realising that 16:8 will fit my daily routine, I don’t naturally eat breakfast and the feeding window will cover my afternoon over eating issue. I can have 2-3 meals in that time. I don’t usually like eating after 8pm anyway so it works well. I stop eating at 8pm, go to bed sleep etc and start my feeding window around 12-1pm. 

This week will be about the eating habit. I already trained myself to eat breakfast and now I need to untrain myself.