Of course we all know nutrition is important, well more so when working out. What so many do not know and I raise my hand or both because I lack the knowledge as well. There are a various types of nutrition and not just unhealthy, healthy and healthier.
There is a nutrition for losing weight, reducing the caloric intake be mindful of the foods you eat. Losing weight also means to make certain you are taking in enough nutrition, if not there can a down side. Yes the scale will show a decrease at first which may be rapidly then the plateau comes along with other health problems. The health problems may come later but not the plateau. If the caloric intake is too low then the body begins to hold onto whatever it can to survive as well as your energy decreases.
To reduce caloric intake make certain you’ve consulted a dietitian, MD or for me Portion fix on BOD. Portion fix breaks down the protein, carbs, fruit and vegetables necessary for a healthy weight loss and it includes about 85% of food we already consume. Now there is another nutrition program I use 2B Mindset, teaches me how to arrange the food on my plate, depending on the time of day, what to eat first, how to enjoy every celebration known. In reducing our intake it is IMPORTANT to get the correct nutrition in for a healthy weight loss. Psst…. I’m still working on my nutrition some days are a bit difficult than others.
Now, If you want to lose weight and pack on the muscles don’t get shocked. Your intake will increase, you will lose the fat but that lean, healthy muscle may not reduce the number on the scale. What does this mean, well you need to decide if. You want tone lean body or if you want tone, lean body with muscles. Either way NUTRITION is key. You can workout for hours but without the right nutrition you just maybe sabotaging your workouts.
I did a sample workout, I’ve been thrilled to do because I’d done a couple of the trainer’s workout before. Now in case you didn’t know I stream my workouts, which for me has so many benefits. Yes, the benefits but that is not my focus today. I did a workout and it was just a 30 minute sample. After the workout I felt the adrenaline just flowing and I was excited I did the entire workout without stopping.
Now I have did boxing on You Tube and each time I was sweaty and felt ever so good. However this workout was different, there is boxing, weight lifting and an ab workout. Yeah, I even decreased my starting weight, recommended is light, medium and heavy. From experience I know not to jump too high in the beginning until you get to know what the workouts will be like and which angle the trainer is using. I decided on 5, 12 and 15 lbs.. I never used the 5 lbs. This was Saturday’s workout and I felt nothing until I woke up today, Sunday. My muscles each and everyone of them is feeling yesterday’s workout, greater in the back, shoulders and butt. I’m wondering what the full workout will be like, but since I’m currently during a Barre and have 3 weeks late until I answer that question. But My Oh My is my response. Boxing at a new level.
I really did with my pre perception of my current workout- Barre Blend. I almost stopped the workout on day one until I was half through and realized I was sweating and breathing hard. It challenged me with 3 lb weights. Huh what the heck I asked myself is going on. The next day I felt that workout and the previous days workout in every muscle.
Now I know where my perception went off, “low impact”. Barre is a low impact workout however it is high intensity and there are way to intensify it further. I didn’t know what I didn’t know, but now I do. Will I recommend barre to anyone? No, I recommend it to everyone for a new approach to an intense workout with fun and dance.
Of course I stream my workout, Beachbodyondemand.com, because I need structure a calendar to follow a team I can talk to that is doing the same workout as well accountability. Yes I need it all but I still am stoked as to how I wronged myself.
How could I?, before I complete this let me share a few details. I begin a new workout and still as I begin week 3 am uncertain if I will endure the 5 day, 30 minutes a day, 8 week program. I committed to sharing my response to this program in weight loss or gains as well as in inches lost or gained.
This new workout is Barre and I’ve recently heard of barre but never thought to explore it until by streaming workout offered it. So here I am and it is not at all what I envisioned or thought after the first 10 minutes. It’s a combination of Pilates, yoga, muscle training, ballet and just everything. Yeah it has it all and the weight use is light. Okay back to the the topic, How Could I?
I did good on the first week in inches more so than in pounds but I was satisfied. Nonetheless, week 2 I just lost it I ate a entire sleeve of Girl Scout cookies, and two days later I completed the second sleeve. Now I’m still eating my usual meals and I log my intake and workouts. Calories in, calories expended through workout and just daily steps and whatever activity I do and they vary. I also went to a friend’s birthday party and I showed out in eating but not all at once. I ate cake 2 different flavors, and oh my those potatoes and corn with the crawfish were too delicious. I don’t eat crawfish but I confess I indulged in the potatoes and corn. NOPE I’m not saying how much I ate cause you’d loose a few breathe.
Now I weighed myself and took measurements I had the audacity to question what, I ran a few times last week and I monitored my intake. I lost 0.9 lb and 4 inches much less than the following week. What the heck is going on? I asked myself and myself reminded me. You enjoyed those cookies, corn, potatoes so that’s what’s going on.
I’m not saying you cannot enjoy life but I know you do have to monitor portion size and if you do over indulge one day then it should be that one day not every other day, which I am so guilty and raise both hands to guilt. With a slow metabolism I knew better. SO with that “How Couldd I” expect a greater loss.
Working out no matter the level of intensity I the nutrition is off except a slow response. I’m not angry with myself because I staggered off my fitness journey but this week I am SO COMMITTED . I say when you get off your fit journey or any journey just get back on. Don’t stay off, don’t get angry. Keep it moving me, you, we are human we make our own positive recovery. To a Positive WEEK.
I have been asked this question so many times in the past weeks. First I want to say I have nothing against going to the gym, it just does not work for me for several reasons and I will share.
1. By the time I get dress drive to the gym, check in place my clothes in the locker room- my stream workout is done.
2. If I’m tired in my commute from work or just had a long tiring day and need to unwind I’m not going to stop by the gym. However if I go home and relax I can workout at home.
3. I can be dress in any attire to workout on my stream
4. My fit community is so supportive and positive and even more motivating
5. I need structure. There is a calendar for me to follow and the trainers are just awesome also motivating, encouraging and just real.
6. My trainers are available 24/7 on stream and if necessary I can DM them on IG.
7. Last for now, IT’S MY CHOICE AND APPEASING TO ME.
Puzzling as it sounds, I had a third leg or so it felt like. I often reflect on his to remind myself of again my transition and gains on my fitness journey. I know I’ve shared this before and it is necessary for me to reflect on.
I have a history of horrible eating disorder. Yes I’ve been through it all, anorexia- which I could go for a month or longer on water or a Sonic Route 44 once a day. Bulemia if I consumed a meal greater than 500 calories or another bulemia is to workout until my burn has 3 to 4 times greater than my intake. Oh yes I occasionally abused laxatives. I was thin shapely an VERY VERY unhealthy.
On the flip of this I went through phases of just binging and binging and yes you guessed it, more binging. I was large and angry because the manufacturers were making their clothes smaller. I was not willing to accept the fact I was eat and had eaten out of smaller sizes. I yo-yo for a minute then the third leg reality came.
I had a third leg. I had gone from XS scrubs to XL and they were getting tight. I one day put on my scrubs, right leg, left leg and I literally had to raise my abdomen up and drop it in my scrubs. Now most people gain abdominal weight all around no mine just hung like a leg. I privately cried and did not want to use the bathroom at work because of how long it took to undress and redress after doing my business. I took a look and knew I needed to change and that’s when my fitness journey begin.
Do I fall off track sometimes but guess what? I don’t have a third leg and NO I’m not back in XS scrubs but I am in M and they are getting just a bit loose but nearly enough for a small.
I eat normally, my intake fluctuates as so my craving but thanks to “ultimate portion fix and the containers” also 2BMindset my nutrition is one of health. My workouts are all on point, streamed Beachbodyondemand.
So bye,bye third leg and on with my fitness journey. To you I send my best that you can wave bye to anything in your life you are not excited about and move forward to your goal or goals as they just keep coming.
Really, How often? Well to be honest I cannot not answer the question, however I can give a few tips I use . I’m a Beachbodyondemand lover, all. To say I have several trainers with awesome workouts by a calendar. The trainers do suggest when its time to increase, do I follow? Sometimes yes and sometimes no.
I increase my weights according to my strength, if I feel the current weight is not challenging I will increase prior to the trainer recommendation. On the flip if the weight is already challenging well no and no I’m not changing my weights.
Now the question is how do I know if they are not challenging, huh, have you ever lifted if not let me share. When you’re lifting and on rep 3 or 4 you gotta dig in with a face you hope no one is taking pictures or video taping and by rep 8 you;r a bit shaky but know you can maybe do 2 more reps and that’s MAYBE, the weights are challenging.
If you are able to lift and it feels like air or you can continue to lift on and on without any muscle fatigue. Just stop and increase the weights but if you like to go through the motion okay. It’s not really going through the motion because if you continue on and on the muscle will fatigue, the increase in weights cause the muscle to work and fatigue sooner, but with safe measures.
With any weight lifting make it about you, as I do, your goals, your challenge and most of all your safety as I also do. To weeks of weight lifting of fun (you have to enjoy your workout), safety and meeting those fitness goals, ENJOY.
This workout is one of many of this amazing program I’m currently doing. “Morning Meltdown 100”, which means 100 workouts. Upbeat strength required light, medium weights so I decided on 10’s and 20’s. Okay this workout is slow, then fast , and there are combined workout and normally 20’s combined (40) is medium weight but we are working out to music and the beat gets you moving but it is not the same. These 20’s felt like 50 lbs and I had to switch out.
There are so many trainers and as I’ve said in previous blogs, they are all good you just have to find the one that works best for you. I’m also learning you must also have patience and believe in the trainer. Morning Meltdown is a different approach to the usual lifting and cardio even with lighter weights you work up a sweat and muscles are worked, I’m huffing and puffing and no I can’t blow anything down because I’m just trying to make to the end.
So Upbeat strength gave me the notion of being strong mentally and physically because I had to dig deep and not stop. I encourage myself just one more rep then two and then that set is over. Strength in weights and mind, we are able to accomplish a little more in workouts and in life if we are Patient, Believe, and KNOW –WE CAN ACHIEVE.
To a week of upbeating your workout and your life.
Follow your strength is a nice and polite way of saying don’t under lift but don’t over lift. I recently listened to two guys brag about their weight lifting . One said I may be able to lift that in a few days. They had stated their lifting weight one with bulging arms ( time to buy new new shirts. The other you could see developing muscles but not yet bulging. My eyes really popped. One thing I was listening and not part of the conversation but if you are lifting 45 pounds less than someone don’t think in afewdays you will be able to the same. It is wise to follow your trainer or listen to your body it speaks to you. Really.
First of all you don’t know how long it took an individual to get to their lifting weight, what is the routine. I know this because I workout with several trainer (beachbodyondemand) and it depends on the series of routine, the position, the pace and other factors which decides the weights to use. Do my lifting increase, slowly yes. Most of all good form and safety is important.
Speaking from experience and growth I say follow your strength, your body will tell you when its time to increase because the weights will seem lighter or you will do far more reps than you thought. Challenge yourself but again with safety and not too rapidly, which can cause injury. Also it’s okay to challenge yourself with an increase in weights for a few reps then decrease.
Consistency is key, you will get there. To weeks of challenges on weight lifting with great results.
Is it, I know all weight loss should be considered a great move, BUT all weight loss is not healthy. This sounds confusing but don’t read into it and don’t think I’m trying to confuse you. NOWAY.
I have a few friends 👬 on weight loss journey and feel they are doing good and they are. Their concerns is not their workouts but their nutrition because they are not sure if their current nutrition will be forever. First changing your mindset in nutrition is a plus x 20. This takes discipline and a lot of it. However if your change is a FAD hmmm, probably needs to be evaluated.
A change in nutrition should be a lifestyle change one you are getting adequate nutrition to sustain your body’s requirements and will be able to follow for the rest of your life. Temporary change does not assist in a healthy you, its like placing a board on a hole in the road. You want to be lose fat, build muscle be it lean or bulky, also know everyone lose and build at a different rate. I should know because there are months my change is slower than a snail or a turtle.
As mentioned in previous blogs find the change that works for and with you, because an unhealthy weight loss can be as damaging to the body as overeating.
To a journey of healthy weight loss- STRONG and HEALTHY is the new Skinny.