i have measured all but one this week, and it turns out that every one of us saw little change this week....yet, most everyone's body fat % went down, which should definitely be a good thing to continue to motivate you. again, as we have all witnessed on "biggest loser", our bodies can be very fickle about when they decide to let the lbs go. as the rule usually states, when we have dramatic changes our bodies can react 1 of 2 ways....it will cooperate and shed pounds as politely encouraged, or it will stubbornly hold onto all energy sources thinking that we've gone to war. proving, yet again, it simply doesn't trust our efforts.
since most of you are getting your 8, and some +, workouts in a week....and your workouts are diverse and relatively high intensity, make sure you are still paying close attention to your food intake.
some more tips:
-make breakfast, lunch and dinner weigh in at about 400-500 calories
-snacks between 100-250
-keep sodium low and avoid items with 150+ per serving....even lower is better.
-fiber, fiber, and fiber - add veggies to everything.
-don't skip meals.
-eat a little something before you go out to dinner...so you're not reaching for the bread bowl.
-bring something with you to a get together, a meeting, or whatever event...you know the food they'll have will be shit.
-eat in more than you eat out. trust me....the low fat appearing items are not low fat.
-get rid of things in your house that tempt you. send them with the kids to school or take them to work and leave them there for everybody else....just get rid of it. no sense in torturing yourself by staring at it.
-this time of year....if you're gonna eat it, only eat the good stuff. if you're a sucker for apple pie, have a slice of real apple pie, not some crappy imitation. save your treats for those really deserving....and if you start to eat it and it's really not that good....don't finish it. i know....captain obvious right?, but don't lie and tell me you haven't bitten into something and said, "this isn't that good", and finished it anyway.
-same with alcohol....if it's not good, don't drink it. either get something else, or skip it altogether.
i hope these little tips help. stay focused this week!!! we got a big week coming up next;)
the concept
starts november 1st!
what's a two-a-day....that means if you work out hard in the morning, you do a light work out later in the day. so, if you weight train in the morning, i would suggest a 20 or 25 minute cardio of your choice in the evening. or, vice versa. weights and cardio in the morning...yoga at night. whatever. workout ideas will be posted on the regular.
the second workout doesn't have to be crazy. it will just get you moving, get your metabolism revved and keep you from dipping into the candy bowl or the pie tin into the night.
the design...very flexible...workout 5 days a week, with 3 days doubled up. weekends off.
or...
workout everyday and double up once.
or...
any combination...you decide.
a calendar will be provided to keep you on track.
the 2nd component. FOOD!
every week we will have a goal. for instance...one week it might be no sugar, one week no alcohol, one week no eating out. don't be scared....it's feasible and you'll be surprised how much you'll learn about your eating habits and what's actually on your plate.
3rd component. online access and bonus workouts.
this blogspot address will be ours for the challenge. you'll have access to me and each other through this domain. you can bitch and complain or celebrate triumph all in one spot. here will also be our communication board about our upcoming goals and workout ideas.
bonus workouts will be available as well. sunday mornings might be a great time for makeup sessions. all of that can be arranged through our domain.
lastly, weekly weigh-ins and measurements.
measurements are an effective way to give you an idea of your progress...although the way your clothes fit is sometimes the best, and more importantly the way you feel. measurements are also a great tool to see what might be going on if we're not seeing changes. i.e. there might be something else inhibiting weight loss...diet, hormones, thyroid, etc.
we will be using the body fat scale for measurement, as well as tape measure so there will be several ways to track progress.
i look forward to taking the challenge with you.
all my best,
kat
kat@mvfit.com
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