Exercise Log 6/30/11

Today I did 30 minutes of cardio and some stretching.  Took it easy after yesterday's class since I was still pretty sore.

Exercise Log 6/29/11

Today was "Power" class.  I was still a bit sore from a few too many lunges/squats yesterday, but it wasn't too bad.  Some parts of me are clearly getting stronger and some parts, well, I still can't believe how weak they are!

Exercise Log 6/28/11

Today I did a 5 minute warm up on the elliptical a 45 minute group circuit class followed by 15 more minutes on the elliptical.

Exercise Log 6/27/11

Yesterday was a rest day, which was good because I was still sore from "POWER" on Saturday.  Today I did "Peak 8" on the elliptical, followed by the group class "CENTERGY".  Centergy is a mix between yoga and pilates.  It is not strenuous, but I feel it balances out my workout routine.

Monday Measurements 5 week update

Bicep 10.5 (-.75)
Chest  34.5 (-2.5)
2" above navel: 27.0(-2)
AT navel: 30 (-1.5)
2" below navel: 31.5 (aka the muffin top!) (-2.0)
Hips: 35.0 (-1.0)
Upper thigh: 19.5 (-1.5)
Mid thigh: 17.0 (-2.0)
Top of knee: 13
Calf 11.75
Weight: 114.2

Fat %: 31.1 (-1.3% from last weeks reading)(I don't think my scale is accurate at all!)

You'll wreck your metabolism! (NOT!)

One of the things I hear a lot when I talk about how I am fasting intermittently is "You will wreck your metabolism doing that!".  The truth is the research does NOT support this theory!!

This study followed 16 non-obese people who fasted on alternate days for 22 days.  There was absolutely no statistically significant difference between beginning and ending metabolic rates.  From what I have read when you fast, there is initially an INCREASE in metabolism, and metabolism does not begin to drop until about 36 hours into a fast (you do not even fast that long with intermittent fasting).

Why so slow....?

Some people when they decide to lose weight can lose 2-3 lbs in the first week and easily maintain the pace of 1 lb. a week thereafter.  I as a petite woman with only about 10 lbs. to lose, have to FIGHT for ever ounce!

Here is a good article explaining why this is...

Slow Fat Loss

I did some math.  A woman my size, and age needs about 1500 calories a day to "maintain".  That is 10,500 calories a week.  Say I want to lose a pound a week, which means I need a 3500 calorie deficit.  That leaves me 7000 calories or a whopping 1000 calories a day, just to lose one stinking pound.

This is why I am loving intermittent fasting!  I fast 3 24 hour periods a week and I can actually eat like a human being instead of a bird when I do eat!  LOVE IT.

Intermittent Fasting

So I haven't talked about my fasting recently and figured it was time for an update.

I am still fasting 3 times a week from dinner to dinner.  Actually I try to eat dinner by 4pm so that the next day I don't have to fast as late into the evening.  If I am home a.k.a bored then I usually only make it until 2:30 or 3.  I have found that I am not as hungry in the mornings, so even on my eat days I usually don't have a meal until closer to 11am.

The fasting itself has gotten much easier to do, and I am able to keep up my regular exercise routine even on the days that I am not eating.  I do start to wear down as the fast nears its end.

I am pretty sure my metabolism has not been affected at all, or it may be that it has increased.  I have more energy than I have in a long time.  Next Monday makes 6 weeks since I started IF'ing.  I expect to be very close to my goal of losing 5 lbs by Mark's retirement ceremony which is July 7.

Exercise Log 6/25/11

"POWER" class again today.  I really like that class, it just might be my favorite.  Tried to take it up a notch today, now that I have an idea of what I am suppose to be doing.

Exercise Log 6/24/11

Today I did about 20 minutes of weights and then a group stretch class.  I usually enjoy the stretch class but today it STUNK. :-(   There is this one instructor that I just cannot take her style.  I am sure she is a very nice girl, but she sounds talks like a robot and she shouldn't be doing stretch or yoga or any class where you should have somewhat of a soothing/relaxing voice. LOL.

Exercise Log 6/23/11

Today I did about 45 minutes of cardio followed by 20+ minutes of some good stretching.  Yesterday's "power" class kicked my butt... literally.  I have a pain in my butt.  Guess those lunges did their job!

Exercise Log 6/21 and 6/22

Yesterday I did some cardio followed by a circuit group class.

Today I did some cardio followed by the Power class.

I am still fasting 3 days a week for about 22-23 hours.  I rarely make it the full 24 hours before eating.  I probably could if I was busy, but most often I am just at home.

I am losing weight and feel great and that is what matters most.

Exercise Log 6/20/11

Today I did 15 minutes of cardio followed by the "Centergy" class which is a pilates/yoga combo.  Not too strenous, but still difficult.

Monday Measurements 4 week update

Bicep 10.5 (-.75)
Chest  35 (-2)
2" above navel: 27.0(-2)
AT navel: 31 (-.5)
2" below navel: 32 (aka the muffin top!) (-1.5)
Hips: 35.5 (-.5)
Upper thigh: 20 (-.5)
Mid thigh: 17.5 (-1.5)
Top of knee: 13
Calf 11.75
Weight: 114.6

Fat %: 32.4 (+1.5% from last weeks reading)

Exercise Log June 17/18

Yesterday I did the Rush Power class again and this morning I thought I would give Zumba a try.  That was funny.  This girl does not have a speck of rhythm and I just cannot coordinate that many body parts in a way that gives me a good workout.  I quit 30 minutes in and went and did about 20 more minutes on the cardio machines.

Exercise Log 6/16/11

Today I did 30 minutes of cardio (including peak 8) and a lot of stretching.

Exercise Log 6/15/11

Today I went to another group class.  It's called "Power" and you use weights to work each muscle group. I am clearly a weakling compared to most of my fellow classmates!  Need to get stronger!!

June 13/14 Exercise Log

Yesterday I did 25 minutes of moderate intensity cardio and some weights.  Nothing major since I worked out pretty hard on Sunday.

Today I did a group circuit class.  I like the group classes a lot, and circuit is a great total workout.

Monday Measurements 3 week update

It's been 3 weeks since I started my plan and here are today's measurements.  It's hard to know if you are measuring in the same exact place and the same exact way each time... but there is a definite downward trend so that is good.  My weight was up from last week which I totally expected since I think last weeks reading was way off.  I am not too focused on weight though, and I can see a difference in my mid section so that's what matters.  

All the differences are from my original measurements not from week to week.

Bicep 10.5 (-.75)
Chest  35 (-2)
2" above navel: 27.5 (-1.5)
AT navel: 31 (-.5)
2" below navel: 32 (aka the muffin top!) (-1.5)
Hips: 35.5 (-.5)
Upper thigh: 20 (-.5)
Mid thigh: 17.75 (-1.25)
Top of knee: 13
Calf 11.75

Fat %: 30.9 (-1% from last weeks reading)

Exercise Log 6/12/11

No exercise yesterday, too wore out after Friday's trip to Dollywood.

Today I did a little bit of everything... the Peak 8 on the elliptical, followed by working each major muscle group on a weight machine, followed by 15 minutes on the recumbent bike.

Fasting from right after dinner tonight until dinner tomorrow, and tomorrow morning is a weigh-in measurement check.  Regardless of what the scale says, I see a real difference in my waist (I actually have one... haha!) and am happy with my progress thus far.

Exercise Log 6/10/11

Didn't make it to the gym yesterday but I did walk all over Dollywood for 7 hours pushing 2 kids in a double stroller.  And I climbed to the top of the Slidewinder with Nikki at least 5 times, so I am counting it as a workout. :-)

Exercise Log 6/9/11

Did a 50 minute group strength training class today.  I am starting to see small changes in my body.

Peak 8 exercise.

Went to the gym today and did the peak 8 routine followed by 15 minutes of steady state cardio.  I do this on the elliptical because when I try it on the recumbent bike my glutes tighten up and it becomes very uncomfortable.

In a nutshell peak 8 is a 3 minute warm up, followed by 8 intervals of max intensity cardio/recovery  The max intensity should last for 15-30 seconds followed by recovery of 90 seconds.  So basically all out for 15-30 seconds at minutes 3,5,7,9,11,13,15, and 17.

Exercise Log 6/7/11

Hit the gym for some weights today.  Whole body work out.  Felt great!

Exercise Log 6/6/11

I didn't get to the gym at all over the weekend but I went today for a very quick workout.  I tried to do HIIT in the "peak 8" format.  3 minutes of warm up followed by 8 intervals of 30 seconds high intensity/90 seconds recovery, followed by a 2 min cool down.  So only about 20 minutes of actual exercise, but it is suppose to be even better than a much longer workout of just steady state cardio.

Monday Measurements: 2 Week Update

So, it has been two weeks since I started my quest to abolish the muffin top.  Here are today's stats.

Bicep 10.75 (-.5)
Chest  36 (-1)
2" above navel: 27.5 (-1.5)
AT navel: 31.0 (-.5)
2" below navel: 32 (aka the muffin top!) (-1.5)
Hips: 36
Upper thigh: 20..25 (-.25)
Mid thigh: 17.75 (-1.25)
Top of knee: 13
Calf 11.75

Weight: 114.0 (down 3.5)
Fat %: 31.9

That weight was kind of low compared to weights I had been getting all week, so I stepped on the scale a couple more times and got the same thing... so we'll go with it, but I won't be surprised if next weeks drop is just a little or none at all.  I also don't believe the fat % to be totally accurate but am just using it for tracking purposes.

Exercise Log 6/3/11

Today I tried a new group class at the gym called RUSH power.  It works each muscle group using weights but in a group setting and with music.  The first class has a steep learning curve, but I can see myself getting a lot out of it once I know what I am doing.  Loved it.

Today was a fast day until dinner.  Luke babysat while I had a night to myself so I ate at an Asian Buffet nearby. YUM.  I forgot to mention on the last fast day that I have stopped getting afternoon headaches! YAY.

Fasting Cuts Risk for Heart Disease and Diabetes - Diabetes Health

Fasting Cuts Risk for Heart Disease and Diabetes - Diabetes Health

Exercise Log 6/2/11

Tonight we all went to the gym and I did an hour of yoga.  I haven't done an "easy" class in a while and it felt good to stretch.  I will likely pay for it tomorrow with a sore back... I need to do it more often apparently so my back doesn't complain every time!

Tomorrow is a fast day.... then I am going out to eat somewhere while Luke babysits.  He is in desperate need of cash, and I don't mind the time to myself.  Where shall I eat, that is the question!?

So many good reasons to IF...

I am finding out that for me there are so many good reasons to adopt the IF lifestyle rather than a bunch of man-made rules about what I should and shouldn't eat.  I am going to make a list of the ones I can think of...

1.   It's a convenient way to lose weight

2.   I gain an extra hour or so in my day on fast days.

3.   It's bound to cut a few bucks off the food budget

4.   Practicing self-control is good for me

5.   No counting calories, or carbs, or protein, or anything else for that matter!

6.   It's incredibly simple and flexible.  I just pick the fast days and I fast. Easy Peasy.

7.   Food tastes soooo good when you are really hungry

8.   No food is off limits. 

9.   Research on the health benefits is overwhelmingly positive

10. There is absolutely NO guilt over enjoying my food!

Fast Day #5

I am settling into a routine where Monday, Wednesday and Friday are fast days.  While it is technically suppose to be a 24 hour fast sometimes I break it at the 22 or 23 hour mark, which is fine, there are no hard and fast rules.

Went to the gym today and had a good workout of both cardio and weights.  Still sore from yesterday's circuit class.

I am hoping to be down 5 lbs. by July 7 which is Mark's retirement ceremony.  5 lbs may not sound like much to most people but when you are only 4' 11.5" tall and 117 ish lbs. it really is quite a bit.  So 5 weeks to lose 5lbs...  wish me luck. :-)