Before and After

Christmas Body Blitz: Week 2 Check In

Monday:

Was feeling good in the gym at 5:30 am jumped on the treadmill for some interval training but was probably a little ambitious and started out too fast. Ended up backing it down a bit but still managed to do 4.6km in 30 minutes.

PM: To make up for the session I missed last week I did my total body weights rep day. Felt so good even though I trained in the morning. I was sweating like crazy and pounded out all my reps, I was on fire. When I got home I callapsed into a heap on the floor and just laythere for like 20 minutes talking to my mum. I love this feeling! Like I gave it my everything in the gym, no regerets.

Tuesday:

Woke up this morning to the sound of pouring rain and wind, it was a bit nippy and to top it off my body was drained. Not DOMS but just lack of energy. I was super tired and feeling low… thats what you get for killing it in the gym 2 times in one day. I was suposed to play squash after work but my partner couldn’t make it so I just went home. Just as well, I think I needed that rest.

Wednesday:

Legs day yay! Got to the gym and the squat rack was taken, for like 30 minutes. I had to change the order of my workout which sucks because when I don’t start with squats it messes everything up. That combined with Monday’s mega effort had me feeling pretty crappy. I did all the reps and weight that I had planned by my phase 2 silver linning was not happening :(.

Thursday:

Upper body workout. Hit the gym after work and while I was getting chnaged this lady came into the bathrooms and had a bitch fit at me about something I didnt even do. And I didnt even get a chance to retaliate. I then spent my workout so pissed off (and not in the good way when you can channel the anger into your workout). It just really annoyed me and I was obsesing over it. Even the next day. But again, I did all the reps and exercises I planned. So thats the main thing right?

Friday:

Supposed to be a rest day today but I played squash to make up for Tuesday. It wasn’t great becuase it was at like 9pm (my boyfriend’s bright idea). But hey it got the blood pumping and I managed to get some streching in as well.

Saturday:

Total body weights. Yea man twice in one week! Finally things are starting to feel good again. Hitting those high reps on the squat had sweat dripping and feeling like a real workout once again. I think my body is finally adapting back into high volumes of exercise. Great way to finish a generally emotionally crappy week at the gym.

Check In:

Weight: 69.0 (+0.6kg)

Arms: 28.5cm (-0.5cm)

Waist: 70cm (-3.5cm)

Hips: 88.5cm (-2.5cm)

Upper Thigh: 60.5cm (-1.5cm)

Comp 1 2 Front

Comp 1 2 Side

Comp 1 2 Back

As predicted not much change in photos from week to week but¬†as you can see my weight went up this week which was very suprising as I felt like I had slimmed down a bit (proof in the measurements). The only thing I can put it down to is reduction in fat and increase in muscle. I totally thought I was in for a loss ūüė¶ but hey at least measurements are down they are the more¬†importaint thing to be decreasing.

 

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3 Cycle Results Comparison (July 19 2014)

So its been nearly 3 weeks since my last check in. Mainly I have been lazy/ busy and didn’t do my measurements or photos. Also my body seems to be approaching its natural comfort zone at what is probably my ideal weight. It has now been 11 weeks since starting the fast metabolism diet and 10 weeks have been strictly compliant (i had a week off back in May). I am pretty happy with my results so far and am happy even though things have really slowed down. As long as it stays off I don’t care. Its still winter where I live so I’m in no hurry, this summer is going to be awesome.

This week I have felt sick (like I want to throw up) for most of the week. Don’t know why yet I’m hoping it will stop soon but not surprisingly I have been eating less, forcing myself to eat actually and still complying with FMD. I hit my lowest ever weight on Saturday (my new weigh day) at 64.8 kg. I haven’t been this light since I was maybe 13 years old!

Note: Day zero weight and measurements can be found here. If you want to see what I do for exercise check out this weeks lifting diaries here.

19.7.14

Front Update: I am really loving my new flat stomach! If only the last of my hip fat would go away :(. I recently noticed my hip bones starting to emerge so its looking promising. I am working on definition but am generally happy with progress.

 

19.7.14 Side

Side Update: I can really see the definition in my tummy now! So stoked!

 

19.7.14 Back

 

Back Update: Not a lot to see here. Some definition in my upper back but apart from that hip fat loves the back side of my body. This is the last area that I am looking to improve before entering maintenance.

 

19.7.14 Legs

Leg Update: With all the heavy squatting I have been doing lately I am seeing some slow results in leg definition, particularly upper inner thigh. This is an area that needs improvement and is one that probably plagues many women. I can’t wait to wear hot pants in summer and not have to worry about cellulite! Still have a few months to go before I can justify wearing them though. Its a bit cold at the moment where I live…

Progress this Week

Weight: 64.8 kg (Previously 66.3 = -1.5 kg)

Left Leg: 57 cm (Previously 57.5 = -0.5 cm)

Right Leg: 58 cm (Previously 58 = same)

Hips: 87 cm (Previously 86.0 = +1 cm)

Waist: 67.5 cm (Previously 66 = +1.5 cm)

 

June 16th 2014 – Cycle 2 Week 2 Check In

Another week under the belt (excuse the hilarious pun) and I am feeling very excited and nervous. I am now entering uncharted waters so to speak. I have NEVER been this light since starting my weight loss journey which is obviously extremely exciting for me. But there is the little devil on my shoulder whispering in my ear that it could very well stop at any minute. Since starting I haven’t not lost weight from one week to another. I have been consistently trending downward and I feel like when it happens I will be devastated. Isn’t that just typical human nature though. I am getting great results but I cant enjoy them because I am too worried about what might happen in the future. I need to live in the moment more and celebrate this success…

Exercise:

I started the week out right at 5:30am on Monday I was in the gym doing a cardio session. Just some treadmill interval training for 30 minutes as that is all I have time for. My stupid gym had an extended hours trial a few weeks a go which got me hook on gyming at 5 am, I know what a fitness nerd. But post trial the hours have gone permanently to 5:30 so I have very limited time in the mornings as I must be out of the gym by 6:15 to get to work on time. Anyhow Tuesday was squash with my partner so 2 ticks for cardio!

Both Wednesday and Thursday I managed to get my weights in. Wednesday was legs day which went extremely well. Now I am down to 1 legs day a week I often try and squeeze as many leg exercises as I can into my session. I know that its not good to work out for to long as it exhausts the muscles but I love legs day so much I ended up going for 1:30 hours which I paid for the next day. I also made up a new arms n abs day for Thurday to help me get excited about, well, both those things. My arms have always been weak, even when I was power lifting my max bench was crap compared to my squat, a measly 50 kg (110 lb). Also my hole life I’ve been told I have a weak core. So I created the most exciting weighted ab and arm session I could think of and I actually really enjoyed it. With the scale sliding down my abs have been showing signs of existence. I never had a six pack or even much definition when I was at my leanest while swimming. The best I ever got was a flat stomach and some ribs. So I am hoping this workout will really help them pop! As for my arms, I don’t really want to look too tank and the fat loss alone has been toning them up. However I know that I need to work on them so teaming them with abs seemed like a good idea as I only have 2 days to weight train on FMD.

Eating

Well of course it has been another perfect week, 100% clean eating which I have been rewarded for by results! This week I decided after a life time of hating nuts that I really like cashews. It’s weird how much the way things taste has changed for me since cutting out refined sugar. Cashews are nearly dangerous now I could smash a whole bag if I’m not careful :).

20140615_185946

Sunday seems to be turning into dessert night, a little nerve racking as it is right before weigh in but it doesn’t seem to be having an effect. This week my mum made a rhubarb crumble which was yummy. I added plum juice to mine. It was weird having crumble without ice cream but it was still very good.

Blog goals for this week:

Something about exercise. I really need to get on to that…

This Weeks Results:

So this is the second biggest loss since I started. The 1st week was the biggest at 2 kg but I have been plodding along at 300-500 grams. I drank plenty of water this week and really got into the veggies on phase 2 which I think helped. The exercise was on point and I had a lot more healthy fat in phase 3 with my new found love of cashews! I was expecting a slightly heavier weigh in as I worked night shift on Sunday so my eating and weigh time are all messed up but this is the lightest I have ever weighed as an adult!

Weight: 65.8 kg (Previously 66.8 = -1 kg)

Left Arm: 27 cm (Previously 27 = same)

Right Arm: 27 cm (Previously 27 = same)

Left Leg: 58 cm (Previously 59 = -1 cm)

Right Leg: 58.5 cm (Previously 60 = -1 cm)

Hips: 88 cm (Previously 88.0 = same)

Waist: 68.5 cm (Previously 68.5 = same)

Here come the photos!

Back update:

FMD Cycle 2 Week 2 Results - Back

Not a lot of difference between the beginning of cycle 2 and today. I really hoard the fat on the back of my hips which sucks. My measurements haven’t moved much in this cycle but the weight is dropping off so hopefully will see some progress here at the end of this cycle.

Side Update:

FMD Cycle 2 Week 2 Results - Side

Have noticed the only difference between 2 weeks ago and now is my side ab definition is coming in. My ab definition is something that is slowly coming into sight so I am very excited about this.

Front Update:

FMD Cycle 2 Week 2 Results - FrontGrr again you can see how I love storing fat on my hips. Ab definition is coming in nicely here. I just really cant wait to lose this hip fat ūüė¶

So highlights this week for me was I noticed my abs which are coming in and my calf muscles seem to be more defined which is something I remember from my swimming days. I always have had nice slim calves!

FMD C2 W2 Highlights

Heres hoping next week is equally sucessful.

ūüôā Have a good week!

 

 

June Goals + FMD Cycle 1 Results

OK so 2nd day of June so I figured that it was goal setting time as I have just had a week off the gym and semi off the diet after being on holiday so all signs are pointing towards a new plan.

Goal 1: Complete another 28 day cycle of the Fast Metabolism Diet (FMD)

As I mentioned previously I want to do a second cycle on the Fast Metabolism Diet after completing my 1st lot of 28 days with promising results. So that is kicking off today¬†although since I’ve been back I have been conforming, maybe just a little loose on the measurements of somethings, especially the meat. I will do a cycle 1 summary post hopefully this week if anyone is interested in trying this out. To keep myself honest I will do weekly posts of my progress with photos and measurements starting today!

Goal 2: Exercise Frequency

In cycle 1 I followed the recommended exercise dosage which was cardio in phase 1, weights in phase 2 and relaxing stuff like yoga in phase 3 (I did walking). So that worked out to average of 3-4 workouts a week. Prior to starting the FMD I was doing 7 sessions a week varying in intensity and duration made up of 4 gym sessions and 3 shorter 30-40 minute activities outside of the gym like home HIIT training or squash. I want to go back to a similar level as I feel like my fitness has suffered but my body definitely doesn’t look like it missed the gym with weight loss continuing and muscle tone getting better. The FMD discourages over exercising as it can sometimes be counter productive in terms of controlling stress hormones etc. So I’m thinking 5 sessions will do it. Cardio Monday and Tuesday after work, weights on Wednesday Morning and Thursday after work and a session on the weekend, probably Saturday, of HIIT training mixed with some weights. This loosely follows the FMD rules with a little extra incorporated in there. It will be interesting to see if this negatively effects the results that I get from FMD.

Goal 3: Get into Yoga

I have expressed interest in Yoga in previous posts. I think Youtube tutorials are as involved as I want to get as my schedule is pretty packed as it is. Maybe start out with doing a 30 minute session once a week? I’ll keep you posted on this one.

So without further delay here is my post 28 day results. Note that the photos and weight were taken today (June 2nd) as I was on holiday when I hit the 28 day mark and didn’t have scales with me and forgot to do the photos but the measurements were bang on 28 days. I started on Monday April 28th 2014.

Cycle 1 Stats

FMD Cycle 1 Results - Front

 

 

 

FMD Cycle 1 Results - Side

FMD Cycle 1 Results - Back

 

Now this last one I’m a little proud of. Despite the fact I hardly did any upper body weights (3 sessions in 5 weeks) I have really notice the definition so I thought I would show it off!

Upper Body Post Cycle 1

I am a huge advocate of this diet and would love to hear from anyone who is interested!

Until next time,

The Body Concious Blogger