Original Post: May 5, 2014

Let me just preface this entire entry with, THIS IS WHAT HAS WORKED FOR ME AND IT MAY OR MAY NOT WORK FOR YOU.  It's like Alcoholics Anonymous (and life in general), just take what you like and leave the rest.  Take what resonates with you, what you connect with and leave the rest behind. I am sharing with you what has helped ME transform MY body in a few months time.

                                                              Feb 5, 2014 vs. May 1, 2014


You, too, can have a major transformation in just 3 EASY STEPS!!!!


STEP 1: STOP DRINKING ALCOHOL


STEP 2: START PAYING ATTENTION TO WHAT YOU'RE EATING


STEP 3: GET YOUR BUTT TO THE GYM


WHERE TO START:


STEP 1: STOP DRINKING ALCOHOL

I quit drinking on October 7, 2013 for so many reasons, one of which was because it didn't fit into my fitness goals.  I knew that I'd never reach my fitness (or life goals, for that matter) if I kept drinking.


STEP 2: START PAYING ATTENTION TO WHAT YOU'RE EATING

Find the eating plan that works for your body type here.  This is if you're serious about getting fit and really knowing what you're putting into your body.  I have struggled for years with my diet.  I stayed away from the 'bad' food, cut this or that out, and then I realized that I wasn't eating ENOUGH FOOD.  I was putting all of this work in at the gym and not really seeing results because I wasn't feeding the machine.  I cut out dairy and bread (for the most part) because it tears my guts apart, but I didn't have enough energy to fuel my kick ass workouts.  It's a pain in the butt to weigh out my food, don't get me wrong.  But now I know where I'm lacking, what I need more of, and how to get it.  It's been hard and boring and I am so sick of chicken I could puke, AND refer to the picture at the top of this page.  Then I remember why I'm doing this.


That being said, I LOVE CAKE!!!  And I let myself have cupcakes and cookies and bites of hamburgers and nibbles of this or that.  But I put a cap on it.  And I still log the food I'm eating even if I've 'cheated' so I know that I'm still within my food range.  I wouldn't be able to do this if I didn't allow myself treats.  Life's too short.  You have to have SOME enjoyment.


I would not be able to do this without Sun Warrior Protein Shakes


I can't have dairy/whey/wheat, all of which are in traditional protein shakes.  It's high in protein, low in sugar, and makes it so I'm not shoving my face full of chicken all day long.  I get 120g of protein a day from these shakes and they are like dessert if I add almond milk and a tablespoon of peanut butter when I'm having a sweets craving.

 


STEP 3: GET YOUR BUTT TO THE GYM


EDUCATE YOURSELF:

I started lifting weights when I was old enough to drive myself to the gym, so I have a pretty good working knowlege of weight lifting.  I know the difference between my lats and my glutes and what muscles a dumbbell bench press work and what tricep kickbacks do.  If you don't know what I'm talking about right now, take the time to learn about your body and what you'll need to do to change it.  How can you change your body if you don't know what muscles you need to work or how to work them?


There are so many books and websites to choose from based on gender, skill set, goals, etc.  One thing I miss about living in Seattle is my favorite bookstore, Half Price Books.  Go to your local used bookstore and see what they have.  If you're just starting out, no need to go buy a full priced book that you get overwhelmed by and look through twice; once to see what it's about, and once to flip through before you give it away.  Look through the different books and see what catches your eye.  Start familiarizing yourself with the muscle groups and exercises.  The more information you have, the less scary this will all be and the less intimidated you will be when you step into the gym.


WEIGHTLIFTING:

LIFT HEAVY WEIGHTS.  No more 5 lbs and 20 reps.  Do 15 lbs and 10 reps, or whatever weight is heavy enough to get you to 10 and have it be a struggle.  You won't bulk up.  You'll see more definition, lose weight faster and burn more calories.  If you think you'll get too bulky, just refer to the picture above. Muscles are sexy.


I went to BodyBuilding.com to get my current workout program.  There is a link on the front page on how to find your perfect fitness plan FOR FREE.  I clicked on FEMALE (despite having been called Sir too many times to count in my lifetime), my main fitness goal was to LOSE FAT, and my fitness level was INTERMEDIATE.  (This will all make sense when you click on the link above.)  I was taken to Erin Stern's Elite Body 4 Week Program.  I figured I would commit to a 4 week program and go from there.  Because I work 6 days a week, 50-60 hours a week, I finished the program in 6 weeks.  Keep in mind I'm also doing quite a bit of yoga!!  While yoga has helped me stay injury-free, has stretched and strengthened my muscles and has quieted my mind, I noticed the most results after I joined the gym and started following this program.  I realized I wasn't going to get a "Yoga Booty" from doing just yoga alone.  It was going to require lots of squats and losing the extra layer of fat I had accumulated.


I don't log all of the exercises I do and how much weight/how many reps and sets I do.  It's time consuming and boring.  I know that I "should", but I don't.  I already spend about an hour to an hour and a half in the gym a day and need to get out as fast as I can without dillydallying.  I know that I'm increasing my weight because one week I could lift 15 lbs and the next week I was lifting 20 lbs.  That's good enough for me.


I completed the 4 week program the way they prescribed; 10 reps, 3-4 sets, resting 30-90 seconds in between each super set.  I am doing the program again, and this time I am skipping the rest periods and kicking up the weight a bit, just to see what happens.  I am getting stronger and needing more of a challenge and want to push myself.  I am also incorporating more cardio and an extra day of Pauline's Best Butt Blast so I can drop some weight and tighten up my buns.  I started having problems with my hip and knees after doing the plyometrics in the 4 week program so I stopped doing them.  LISTEN TO YOUR BODY.  Yes, some of this is going to hurt, but it's a good hurt.  When it starts to become a bad hurt, or it feels like bone is rubbing against bone instead of muscle fatigue, stop whatever it is you're doing.  I don't run anymore because it just hurts my body too much.  Instead I do the Stairmaster or the bike.


Do what is right FOR YOU!!!


TAKE PICTURES!!!  I get so much shit for taking selfie's, but they help you so much!!  Pictures don't lie.  Take full frontal, side and back pictures.  If you don't have anyone you trust to do this, do what I do.  Put your phone on the video feature and video tape yourself.  Then watch it, pause it, and take stills of the video. You'll laugh at all of the posing you do and can have fun with it.  And you'll also realize that all of those hot chicks on Instagram with the perfect selfie's are either photoshopped, have had plastic surgery, are so blessed and deserve tons of respect or are freaks of nature or all of the above.  But it's what's motivated me and kept me on track. You can suck in your gut, but you can't suck in your back fat.

 




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