bye bye skinny fat!
STATS:
- Height: 5'8" / 172.5 cm
- SW: 120 lbs (22% body fat)
- CW: 118 lbs
- UGW: TONED (~17% body fat)
no specific UGW in mind, but rather, being toned with ~17% body fat. aiming to reach UGW by september 2012.
oh boy.
i haven’t worked out in two weeks, nor have i been keeping track of my food intake. ruhroh. let’s just call these two off weeks.
Seriously, click on the picture and read this girl’s story. What a champ!
My new running shoes and running shorts!
I’m so absolutely elated right now. After screwing up W5D3 of C25K, I was really let down that I couldn’t run the 21 minutes straight, so I attempted it again today. I RAN THE ENTIRE 21 MINUTES. Absurd. Mind blown. I made my entire family give me high fives. Only four more weeks of C25K left!
Afterwards I weight trained with this routine while watching American Ninja Warrior. I think Sunday from 9-11PM is my favorite workout time now.
- Squats - 3x10 (30 lbs)
- Sumo Squats - 3x10 (30 lbs)
- Brazilian Split Squats - 3x10 (30 lbs)
- Low Rows - 3x10 (20 lbs)
- Bench Press - 3x10 (20 lbs)
- Tricep Press Downs - 1x10 (20 lbs)
- Calf Raises - 2x12 (30 lbs)
With 2 minute rest periods (which I jumped on the elliptical at a slow pace just to keep my heart rate up) in between each set.
Sigh, it’s a good day :D
thoughts.
C25K kicked my butt yesterday. Run 21 minutes straight (W5D3)? Did not happen. I got to about 12 minutes before I got a really bad stitch and had to walk the rest of the time.
I finally got running shorts and holy shit, these babies are like wearing air. Most comfortable things in the world. Can’t wait to go running tomorrow.
Someone took down and reblogged my fitspo without crediting me for making it. At first I was annoyed beyond belief, but then as I thought about it, who really cares. It’s inspiring and people should see it and go shut up and squat!
I ate a helluva lot today. Must stay away from Costco processed foods like those evil Turkey Swiss rollers (112 calories each, bah). But I did make it to Whole Foods and bought some coconut oil and Dr. Bronner’s soap :) I just have to keep eating fresh foods… I think I’ve averaged 4 fruits per day for the last week or so. Nomnomnom fruits.
Also I seem to be steadily gaining weight. I’m hoping that’s muscle since my calorie intake is at a deficit. Oh man, I would be so psyched if it is muscle. If not, ruhroh.
Meet Rico, my best friend the medicine ball. I just realized that the color matches my sports bra!
A lot of girls tell me their goal is to lose weight.
The thing is, I assume most of you girls want to lose FAT, not just weight in general. Losing weight in general would mean also losing muscle. The reason I think you wouldn’t want to do that, is because if you lose muscle, you will wind up ‘skinny fat’ with little to no ‘tone’ and slow your metabolism so that it becomes FAR more likely you will gain back the weight PLUS more.
If you have ever met someone who has yo-yo dieted I’m sure they can vouch for this. Sure the weight comes off fast at first, but the reason for that is because these crash/yoyo/fad/starvation type diets cause a significant loss of water and muscle weight. Then once normal eating is resumed (as it is difficult to stay on those types of diets for a lifetime), the weight comes back.Less muscle = slower metabolism = less calories burned in a day
More muscle = faster metabolism = more calories burned just by being ALIVEIf you want to lose FAT, not just WEIGHT, the foods you choose are crucial. You can’t just eat chips and candy all day or you will just lose WEIGHT. Your body does not give up it’s fat stores so easily as they are your body’s safety blanket against starvation. You have to, in essence, TRICK your body into giving up the fat by feeding it the RIGHT foods. If you have noticed yourself losing weight, but that you are not ‘toning up’ this is probably partially the reason. These foods include lean proteins, complex carbs and healthy fats.
Try to get a serving of lean protein at every meal. Complex carbs digest slowly, keeping insulin stable and giving you energy over a longer period of time. Healthy fats help you LOSE fat. Check out the grocery list and meal plan on my page for an example of these foods!
In addition to clean eating, it’s crucial that you start weight training if you haven’t already. Running will not make you ‘toned’, weight training WILL. And I’m not talking the baby beauty bells… I’m talking real weight that challenges you! =)
(via readytolift)
