Newbie Mistakes: Diet Burnout vs. Procrastinating

Newbie Mistakes: Diet Burnout vs. Procrastinating

When you start anything new, there’s typically a learning curve – and EM2WL is no exception. Many of us step in to this journey with similar backgrounds, having made similar mistakes, and hit similar brick walls. We decide to take a chance on this “eat more” thing, and see where it takes us.

Then, many of us end up making one of two HUGE newbie mistakes. Landing ourselves back at square one.

(Periscope snippet.  Blog recap below video…)

Mistake #1: Over committing

Biting off more than you can chew is a common newbie mistake for the over achievers in the Fam. They “rip the bandaid” when increasing cals, move straight into intense, high volume exercise routines they find on the internet/social media, and purpose to eat 100% clean…100% of the time. Go hard, or go home – right? If you’re newer to proper ways of eating, and still in your first 1-2 years of lifting, I gotta keep it real and say, “wrong.”

When just getting started, you don’t need to do everything that people who have been working out for years are doing. After a certain amount of time in this journey, we all will HAVE to step it up – but doing so before it’s time can actually hurt your progress in the long run.

One reason we often get caught in the dieting yo-yo is because we mistakenly assume that if we eat at a minimum and workout at a maximum, then we can get results faster. We eventually find out that all we really did was speed through the stop sign, only to get pulled over for reckless driving.  Unfortunately, this approach leads to eventual burnout, isn’t sustainable, and can kill your metabolism. Think less is more when it comes to working out, and eat according to your activity (in other words, match them — not increasing one, while decreasing the other).  Start slow and take baby steps that make sense for you and your life so you can create a healthy, sustainable lifestyle.

Mistake #2: Under committing  newbie mistakes, diet burnout vs procrastinating

Starting anything new can be scary. But when you get too scared thinking about what it will take to achieve your goals, you may find yourself never even starting.

For people just beginning, the idea of eating more and working out less can be scary, backwards-sounding, and confusing. The under-committed beginner (my own hands waving wildly in the air at this point) wants to know all the information before diving in. Understandable, but one will never really be able to know (or even comprehend) all of the the information before embarking on a new endeavor. Every new journey has areas that you will not understand until you are in them.  Someone could describe it to you perfectly, but you will never know for yourself until you experience it. Remember transitioning from teen, to adult? Or becoming a new parent? There were likely parts of those journeys that someone probably did tell you about, but you didn’t understand until you were in it.

Convincing yourself that you must have every strand of proof, know how to prevent every obstacle, predict every milestone — with exact timelines to boot — is what we call analysis paralysis.  Unlike becoming the Over-Committed-Burnout, being an Under-Committed-Over-Analyzer, can lead you to never really starting. When you find yourself overcomplicating an issue, remember that it’s typically a sign that you are actually procrastinating on doing what you know you need to do. Gather “enough” info and just start. You can always tweak as you go.

Why it Matters

newbie mistakes, diet burnout vs procrastinatingYou may have started off doing too much too soon, and fallen away – or perhaps you’re still doing nothing at all with the info you have.  Either way, the end result is…frustration with not moving forward. Standing still, falling behind, or even running in place, are usually the exact reasons that we started this journey.  Yet, this version of standing still tends to weigh heavier on us (because we were scared from the start!), and causes us to want ditch eating more, and run to the nearest quick fix (#comfortzone).

I get it. This journey ends up being harder than most of us ever thought it should be, and tests our faith as we continue to discover that virtually everything we ever thought we knew about dieting was wrong.  Progress should come slow, not fast. We should be lifting weight, not just doing cardio.  Inches may drop even when the scale doesn't. And so on…

Be patient and trust the process. The key is to remember that this truly is a lifestyle, not just a means to an end. So whether you need to turn things down a notch, or simply start – know that you’re not alone.  We’re all navigating these waters together, and every person who has had success on this journey has come to a similar crossroad (hmmm…metaphor overload? LOL).

In a world of instant gratification, remember that you’ve been there, done that. Focus instead on sustainability, and slowly becoming the person that deserves, earns, and maintains, the rewards that only delayed gratification can provide (you know…the ones that have been eluding you for.ev.er?)

You’ve got this, Fam.

~Kiki

 

PS. Got questions? Join our Online Facebook Community and be around like minded people who “get” your journey

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Falling off the wagon? Why you can’t stick to ANY diet.

Falling off the wagon? Why you can’t stick to ANY diet.

We know by now that the style of eating that we can stick to for the long haul, is the one that we can count on for results.  But what happens when you just can't stick to ANY diet or style of eating long enough for those results to show?

The thing about habits

The reason progress seems to elude most of us is because we won't create the habits needed to sustain them. If habits don't change, neither will your results (in the long term).  Habits are the key to lasting change. Just think about it, why is it so hard to stick to a New Year resolution, organizing system, diet/exercise plan, or even weekly date nights? Even the very things that we know would bring more joy and peace to our lives are just plain hard to stick to.

Why?

Well as you well know, when the little gem called “life” kicks in, everything goes out of the window.  And what do you fall back on when life happens? Your old habits. The only way to cancel out the old habits that aren't getting you anywhere is to create new ones that crowd/balance them out.  Though most of us know and agree with this deep down, we still spend a heck of a lot of time trying to find the diet or exercise plan that will solve all of our problems.  But diving into a full blown “plan” with 105 different rules to remember is going to be impossible to keep up long term, because you're changing too many things at once.  The minute you're not following the plan perfectly, you fall off, lose hope, and feel like you have start all over again.

The thing about complication

Sometimes having lots of rules make us feel safe.  We feel like the more complicated the plan, the more real and official it is. Simplicity scares us.  We think “that's all? must be more to it than that?!”

Against popular demand, EM2WL prefers a real-world, no-nonsense approach to fat loss.  We have no desire to get you all hung up on the little tweaks that are unnecessary for most, and not required until the vanity pounds stage (read: four pack, yet desiring six) for others.  We make it a point to only emphasize to you the aspects of the journey that are most important for lifelong success.  Take those basics, put your own spin on it, and proceed to enjoying your life without complication.

This technique is known in the industry as “best practices” – and it's the backbone of any successful endeavor.  Attempting to take what someone else does, and imitating it exactly is a setup for failure because it misses a crucial element: you.

The thing about perfection

IMG_2047A perfect plan that you can't keep up long term, will never trump the slightly flawed one that allows you to be consistent.  Any style of eating that allows you to remain consistent in the basics, without feeling like a failure for “cheating” is essential to long term progress.  This means that it will take a little bit of work on your end to make sure that the way you choose to eat/workout for fat loss has YOU written all over it. One of the first questions I ask ANY new client is:

“What aspects of your current lifestyle MUST be included in your journey to make it realistic and sustainable for YOU? (food/type of exercise/habits, etc)”

I encourage you to ask yourself this very question as you scour the net for the be-all-end-all of diet plans. (Hint: there isn't one…until you create it). No matter how promising something seems to be — or how many people are raving about it — if you can't see elements of you in it, some tweaking may be required.  If it requires a perfect adherence to the rules, with zero leeway for the things you love, don't be tempted to try to force it to work for you.

 

Have a great week, Fam!

~Kiki

 

PS. If you're needing help establishing essential habits, and conquering the basics on YOUR terms, try our 7-day protein challenge.

It’s time for the beach! Swimsuits for ALL Body Types

It’s time for the beach! Swimsuits for ALL Body Types

photo 4

Beach season is here! Are you ready? No? Click here…

Finally, old man winter is letting go and spring has sprung.  Beach season has begun, and its time to have some fun in the sun!  We've all been working hard throughout the fall/winter months, building our summer bodies (we have, right?!).  We've kept our bodies covered up in oversized sweaters and coats, waiting for the day we can show off our progress.  Now, the weather is getting warmer, and the layers of clothes are being peeled off one by one.  Are you ready to peel down to your swim suit?  What?  Of course you are! Whether you have reached your ideal size or are just beginning your journey, there is a swim suit just for you!  

While most of us do not possess the body of a supermodel — who sizzles the sands every time she steps onto the beach — you can find the swimsuit that accentuates your best features, and you too can burn the beach like a flamethrower!

2-piece doesn't always mean "bikini"

2-piece doesn't always mean “bikini”

When you start your search for the right swim suit remember that how much you weigh really doesn't matter.  The last time I checked, scale weight is not listed on the size tag!  Most swim suits are sold by numerical sizes or S,M,L or XL, and even bust sizes.  You can't always base your choice on what size you wear in normal clothing, so take a few sizes in the fitting room with you.  Remember its all about the fit, not the number on the tag.  Suits that are sold as separates are a good choice so you can customize your suit to fit your shape. It's not necessary to always head for the one piece swim suit, because you don't want to show off your belly button.  There are plenty of 2 piece sets that will give total coverage like a 1 piece in case you have some marks or scars you don't want visible.  Also with the 2 piece suits you have the ability to create a fashionable suit by mixing and matching colors, while still having a suit that is flattering, comfortable, and most importantly bathroom friendly!

So here are some examples of a few different body types to help you narrow down what suit may look good on you:  

Pear

If you have what is referred to as a pear shape you are larger at the hips and thighs but smaller in your upper body.    You can balance the upper body by attracting the focus upwards with bright print colors on top which can include some ruffles or padding and a solid color on the bottom with full coverage over the hips and thighs.   

Tina EM2WL

Tina found a one piece that flattered her NOW, & rocked her beach vacay!

Apple

You are apple-shaped if your waistline is the widest area of your body and the bust and hips appear narrower. Swimsuits that downplays roundness of the midsection are the one-piece  suits with contrasting color panels, corset like, or  suits with a wide belt.  Also some 2 piece suits with a soft ruffle can be flattering.  

Hourglass/Athletic

Women with an athletic or muscular frame: broad shoulders, shapely hips, and muscular thighs should emphasize the feminine features by complimenting the upper body with racer-backs, halters,  and criss cross styles to show off your well-defined back. You can soften the shoulders by having a top with a v-neck line with push-up support to show some cleavage.   You can show off those abs you worked so hard for with a 2 piece suit or one-pieces with slashes or strategically placed cutouts on the waist and abdomen.   For the lower half go for Brazilian cut bottoms to show off those glutes!  Women with larger bust have plenty of  cleavage,  so you will require plenty of support up top. Under wire, adjustable straps, seamed or molded cups with thicker straps and halters provide ample support.  You may want to avoid embellishments up top and skimpy bikini tops.

There are several other body types that I did not mention that you may fit into.  You can also visit sites like Venus.com or fitnessmagazine.com and see examples of the different types of suits that are available for all body types.   You don't have to avoid the beach or the pool because you think you shouldn't wear a swimsuit because of how much you weigh.  You are more than that number on the scale!  So grab your purse and go shopping and find that perfect suit.  Make it a point to have fun and enjoy the time you have with your current appearance as you continue your journey to your transformation.

Take pics of the different styles to learn what looks best on YOUR body

Relax, have FUN, and take pics of the different styles to learn what looks best on YOUR body

 

 

 

The Truth About Metabolic Resistance Training (MRT)

The Truth About Metabolic Resistance Training (MRT)

metabolic conditioningWith the ever-increasing popularity of intense workout programs like CrossFit, metabolic conditioning, or metabolic resistance training (MRT) seems to be a fitness trend that's here to stay.

These workouts tend to be intense, impressive, and very cool-looking. Typically, they have the added benefit of giving you a goal to work towards (beat the clock!).  Who doesn't want to flip a big heavy tire, beat things with hammers, and carry around heavy weighted objects as fast as possible?

If you've done your part, by the end of the workout, you're exhausted, sweating from head to toe, and sprawled out on the ground, hoping someone will bring you a protein shake (or maybe a gallon of Ben and Jerry's…).

Obviously you've just had a great strength training workout, right?

Not necessarily.

What is Metabolic Resistance Training?

It can be confusing to understand exactly what this term means since this term is thrown around pretty haphazardly in the fitness world.  It is not just a bunch of random exercises done as quickly as possible.

Simply put, Metabolic Resistance Training is a form of metabolic conditioning.  The purpose of metabolic conditioning is to increase the efficiency of one of the three pathways used in exercise metabolism. Metabolic conditioning has the added benefit of conditioning the muscles to better use to fuel delivered to them.  Ultimately, this should result in a better capacity to burn fat.

Celebrate your strength!

I do love pushing vehicles as a supplement to my serious strength training workouts!

Metabolic conditioning can be a great tool if your goal is fat loss.  Not only does metabolic conditioning burn tons of calories during a workout, it also increases  caloric burn  in the 24-48 hours after your workout.  This is due to excessive post-exercise oxygen consumption (EPOC).  There are various different types of work to rest periods intended to increase EPOC.

A few examples are:
Tabata: 20 seconds of hard work, followed by 10 seconds of rest for 8 total rounds
30 On/30 Off: 30 seconds of hard work, followed by 30 seconds of rest for 6 total rounds
Circuits: Perform 3-6 exercises in a row with minimal to no rest between sets. These exercises should follow a logical pattern and should include elements of pushing, pulling, squatting, hinging, and carrying objects.

Energy Systems – The Goal of MRT

The primary goal of metabolic conditioning is to increase the efficiency of one of three metabolic pathways used in energy metabolism.

Creatine Phosphate Pathway: Also referred to as the Immediate Pathway, this energy system is responsible for providing short (less than 10 seconds) bursts of energy.  This is the energy pathway utilized when performing quick power exercises like Olympic or powerlifting-style lifts or sprinting.  It takes this energy system about three to five minutes to recover to its fullest potential.

Glycolytic Pathway: Also referred to as the Intermediate Pathway, this energy system provides the energy required for short, intense activities lasting one to four minutes.  If you are completing high-intensity cardio intervals or doing multiple reps of a particular exercise, this is the pathway being utilized.  It takes this energy system about 1-3 minutes to fully recover.

Aerobic Pathway: Also referred to as the Long-Duration Pathway, this metabolic pathway provides the energy required for longer-duration exercises of moderate-intensity work. This energy system can provide energy for hours of activity, since it has a limitless reserve (fat) to draw upon.

The energy system being conditioned by these workouts is largely determined on the rest period between sets.  When structuring a metabolic resistance training circuit, it is important to keep the end goal in mind!  The goal is NOT to throw weights around as fast as possible!  These workouts should be well structured in order to maximize results.

It is important to remember that regardless of the activity performed, there is always some crossover between energy systems.

metabolic conditioning

Metabolic conditioning is a fun way to get some cardio in, but nothing beats strength!

Is MRT the Same as Strength Training?

MRT typically involves weighted objects such as tires, battle ropes, farmer's walks, sandbags, and kettlebells. These weighted objects are lifted in rapid succession, and the intensity is kept very high.

However, it is important to remember that the main goal of these workouts is not to maximize strength and to build muscle. The main goal of these workouts is to better utilize energy stored in the body. The primary goal of these workouts is more maintaining strength levels than gaining strength and adding muscle mass.

It's key to remember that metabolic conditioning is not meant to be a haphazard, random bunch of exercises thrown together with the goal of burning a bazillion calories. These types of workouts are an advanced technique. So advanced in fact, that they are what many elite athletes turn to when they have reached their potential and are simply trying to maintain their current level of fitness. For the average recreational exerciser, it is important to complete these workouts under the supervision of a skilled trainer or strength coach.

 The bottom line? You should view MRT workouts as a highly effective form of cardio, along the same lines as HIIT, meant to burn fat. These workouts are not intended to replace conventional strength training. 

 Is MRT right for you?

MRT can be a fantastic tool in your fat loss arsenal, provided that all other key elements are on pointe.

metabolic conditioningAlwyn Cosgrove, author of the best-selling series New Rules of Lifting, who has a great reputation for results-driven fitness, has come up with a Hierarchy of Fat Loss that can serve as a great checklist to go through when evaluating whether and how new training philosophies will help you reach your goals.  You should think about approaching the following elements in order.  As long as you are achieving the results you desire, even if progress is slow, there is no reason to add elements further down the list.  Stay patient and trust the process!

1.  Nutrition    If your ultimate goal is to lose fat and increase lean muscle mass, start with nutrition. Keep it simple, and don't overthink things. Your first step is to make sure that you are eating enough calories to support a healthy metabolism and maintain your lean muscle mass while you are losing fat. The more muscle you have, the higher your metabolism, so don't sacrifice your lean mass for a smaller number on the scale! After you have made sure that you are taking in a sufficient amount of calories, look at your protein. A great goal is to take in approximately 1 gram of protein per pound of body weight. Take in plenty of healthy fats, and round everything out with some carbohydrates.

2.  Nutrition  Yes, it's that important! Until you get your nutrition on pointe, there's no point in prioritizing anything else!  Activities that burn calories, maintain and promote muscle mass, and elevate metabolism   Our metabolism is largely determined by our resting metabolic rate (RMR). RMR largely depends on how much metabolically active tissue (AKA muscle!!!) you have. Therefore, activities that increase RMR by maintaining or gaining muscle mass should be of next importance. A solid, periodized strength training program utilizing heavy weights with well-managed rest periods will accomplish this goal. Your strength training program should include plenty of compound movements like the squat, pull, push, lunge and hinge. Depending on your split, you should be lifting heavy weights 2-4 times per week. Bonus points here if your strength training program uses percentages of 1RM to determine your training loads! Circuit training, high-rep, low weight workouts, and metabolic conditioning do not fall into this category.  Some of our favorite recommendations for a solid strength training program include STS, Stronglifts, and New Rules of Lifting for Women.

3. Adding in activities that burn calories and elevate metabolism.  This is where activities falling under the realm of metabolic conditioning come in. Metabolic resistance training, HIIT, circuit training, and tabata training are powerful fat loss tools. They are far superior for producing results than traditional, steady-state cardio. If you have your nutrition on pointe, are killing your strength training workouts, and not seeing the results you desire, you may wish to experiment by adding in 1-2 short metabolic conditioning workouts each week. These are meant to supplement, NOT replace your strength training program. These workouts are very taxing and intense, and you may find that by adding them in, your appetite goes soaring through the roof! Make sure that you are continuing to fuel these workouts and getting plenty of recovery time. Adding a short metabolic finisher to the end of your workout might be a better option if you are new to this type of training or are short on time.

4.  Activities that burn calories but don't necessarily maintain muscle or elevate metabolismIf you still have additional time to devote to your training, you might consider adding in a steady-state cardio workout. These workouts will burn calories, but do not put you at any significant metabolic advantage. You should be aware that these types of activities can work against you if your goal is to build or even maintain your current muscle mass. Therefore, steady state cardio should be included as a last resort, only if you are making sure that these activities do not put you in too large of a caloric deficit, and only if you truly enjoy these types of activities.

 

BeccaBecca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts.  As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.

Jeannetta – a Transformation Story

Jeannetta – a Transformation Story

black sweaterHey there!

My name is Jeannetta! I have no idea where to start my transformation story, and I can't give exact times and dates. What I can tell you is that finding this group on MFP is the best thing that could have ever happened to me. So, I think I'll start on the topic of MFP.

I'd done MFP haphazardly in my mid 20's. I'd always had weight issues.  At a very young age, I was considered chunky. I was always bigger than my peers. In retrospect, I ate horribly as a child and teenager. The truth is, I didn't know any better.  We ate plenty of junk. Canned foods, fried foods, refined carbs, you name it.  I don't remember a balance of foods. Everything I learned about food and proper eating habits came to me in my early 20's. At that point in time, I came home from college tipping the scales way over 200 lbs and about a size 22. I had horrible acne. I couldn't fit into the latest fashions. I was fat, and I was over it.

When I moved home (Chicago) two things changed. I walked a hundred percent more. I took public transpo everywhere. That meant walking to and from the bus/L stops, walking from those stops to wherever I was going. Then back around again. Running to those stops sometimes. I mean, to go up and down L stairs and ramps, just commuting I had to be climbing a minimum of 13 flights of stairs in a day. If I wanted to go to the corner store/ bar/ most restaurants, I walked.

IMG_7515.JPGThe second thing that changed were my eating habits. I was eating better and didn't technically realize it until later. I had more variety in my diet because of our food culture in Chicago (fresh foods, etc). One year later, I weighed in out of curiosity one day. My pants were falling off. I'd lost 30 lbs. That's when I made the connection between activity and food.  Soon after the weigh in, I went and got a gym membership. I not only was doing my daily commute walking, I was doing an hour of interval sprints or the elliptical, and weights maybe twice a week. I’d also started dabbling with that 1200 calorie number on MFP. Cleanses, psyllium tablets, senna tablets, and green tea became a huge part of my diet. I ate but was very restrictive. I was one of those, I don't eat this and that people, but in private would max a pint of Hagen Daz half the fat vanilla ice cream. I would then justify it by the all the activity, and all the chicken, salmon, broccoli, and sweet potatoes one would enjoy. I would feel guilty for eating out with my girls. When I look back, I had an ED like a mug. I'd lost 60+ pounds, but was obsessed with losing more and getting smaller.

It became harder and harder to maintain. Even though I was doing all the “right” things. The moment I would take a break from working out, I swear 10 lbs would show up so quick!!!!! Even still, I maintained the weight loss, give or take the ten lbs, for almost four years. When I look back, my actions were crazy.  I’d started eating more fresh foods, and less prepared/processed foods, which was great, but that all came with binges.

Here I am, covering myself with my children’s bodies.

Here I am, covering myself with my children’s bodies.

Fast Forward.

I got pregnant, and had two babies between 2008 and 2010. Yeah I know, my lifestyle changed. I began driving everywhere because I didn't want to be on public transpo with two kids under two. I ate when I could. I had very little time to work out. The weight piiiiiiled on. I cried and cried. I was miserable. I didn't want to take pictures. I didn't want to be intimate with my husband. I was tired all the time. Depressed. Ashamed. I became the mom who let herself go. I’d promised myself I’d never be overweight again, and there I was, fat and ashamed with no self-love —constantly feeling sorry for myself.

My husband, he got me right together one day. He said to me, “I love you no matter how big or small you are, but I am soooo tired of you crying about it. If you want to change it, I'll take the kids to school so you can get up and work out”. I started working out at home in the basement with a friend of mine to a Beach Body program that was sooooo fun!  I was burning like 7-800 cals a session. But, I was also following a 1200 calorie schedule. I wasn't losing a lb! I did feel better cardiovascular wise, but I was Hangry and I wasn't losing any weight!  That was the day I decided to utilize MFP to its fullest potential. I was going to go through profiles, see who was the fittest in their pictures and friend them.

2001 to 2012 comparisonThat's how I found Lucia. Call it luck or whatever, but I really believe I found her by the grace and mercy of The Lord. I'd started down the supplement trail again. I was doing the BB shake, protein shakes, green tea extract, enzymes, etc! I really, I mean in my gut knew I was not supposed to be taking all this crap. I was desperate again. Upon stumbling on her profile, I remember admiring her gun show. I remember doing a double read of her “About Me”. I remember reading she ate over 2500 calories a day. I remember looking back at her picture and thinking WTF? She is LYING!!! I remember going to her diary and reading her log, and my mouth dropping open. I remember being confused. So I friended her, I started going through her friends list and noticing all the EM2WL peeps, and I went on to friend others. I remember sending her the most desperate message. All I remember from that reply was metabolism reset, and Scooby’s Calculator. That's when the research began. I felt bamboozled. All these years of starvation and excess cardio???? Even though I thought these ideas were crazy, you know, like the idea of EATING. I done everything else crazy, so I took my cals up from 1200 to 2500 in one day. By the end of the week, I'd lost 9lbs. It wasn't a great 2500 calories. I ate whatever I wanted for about six months. I leveled out at about a 15 lb loss over the next year and a half.

IMG_7518.JPGI was still doing a massive amount of cardio and very little lifting. I'd eased up on the supps. Our family moved to Georgia. I didn't work for 6 months. I worked out an hour a day, but was sedentary the rest of the day.  I was still eating 2500 or more cals, not making adjustments for my activity levels. I gained 30 lbs.

I followed a few other eating more groups and found that weight lifting, building your metabolism, moderation, and eating for your individual activity levels were all these groups had in common. By this time though, I’d started feeling really crummy. I was tired all the time, depressed/anxious, low libido, bloating, constipation, rapid stomach fat gain etc. I had a laundry list of things going on. I'd started cutting cals slowly, cutting some of my cardio and replacing with weight training like I'd learned from the groups, and eating moderately, but even still, I wasn't losing, and I wasn't physically feeling well. I went to the doctor. I found out I was insulin resistant. Yep, I was on my way to having diabetes. I sigh even typing this. I never thought I'd be here. I had a cry fest for a couple of days, mostly because my doctor prescribed me the Atkins or South Beach DIET. I was so over diets at this point. I'd been on a diet my whole adult life. I did not want to go on a DIET. I was tired of restricting. I was at a place where I’d started to accept my body for the way it was, and appreciate what it could do. And now, the doctor wants me to go on another restrictive diet. A diet I knew I would fail miserably at, again. I'd already been on both previously and hated every minute of it.

may to june comparisonBut I'm a resourceful old bird. I am. I wasn't going to be defeated by this. I refused the negative thoughts and started to claim my victory. I headed straight to the diabetes association website. This is where I learned the words glycemic index. I learned how foods effect your insulin, and how insulin contributes to fat loss and gain. I'd already won just by having this information. I was ready. After studying for a few days, I'd found that the damage had already been done to my cells, and while I could become less resistant, there was no science to prove you could reverse the damage to your cells. There was overwhelming science that backed the fact that you could control your insulin levels and keep them normal by the foods you eat. Those foods are medium to low glycemic index foods.  The best part, was that I could still have carbs. What? Even carbs high on the glycemic index could be eaten sparingly.

I made the commitment to a total lifestyle change. Well really I didn't have a choice, I could choose to change or live with a disease I didn't want. So, I incorporated more foods low to medium on the index, weight training five days, and cardio 2-3 days for no more than 30 minutes. I also try not to be so sedentary during the day. I don't count calories anymore. I eat when I'm hungry and when I'm full I stop. I drink plenty of water, and get my rest.   The glycemic index has been the way for me to get my insulin levels under control. I was able to get my numbers back into normal range without the use of diabetes meds. What's even crazier is that, the moment I got my insulin under control, the weight started flying off. And guess what? I'm not starving anymore.

final comparisonI'm nowhere near done, but I am on my way.  As of four weeks ago I was down 14 lbs, I'm due to go to the doctor this week. I'm averaging about 5-6 lbs a month as far as loss. I'm getting stronger with every lifting session, and I increase my weight every two weeks.  I super set a lot, and lift with intensity.

Hang in there! Listen to your body. If you need help, see a physician. But most of all, don't give up on yourself. Be your biggest cheerleader and your biggest competition. If I can overcome, I know you can too! I hope this helps someone. My story is a “to be continued”.

 

 

Looking Phat but Feeling Fat

Looking Phat but Feeling Fat

Looking phat but feeling fatYou may have noticed, since beginning weight lifting, and feeding your body properly, that some clothes still fit your new shape while others fit, well…differently.  You look great in yoga pants, yet you can’t seem to get your jeans over your butt. You look great naked, but when you put on those shorts your thighs look like… “quadzilla??” Perhaps you weigh the same as you did before, or maybe you've gained a few extra pounds. A quick measurement check reveals that though you have lost inches in some areas, you've actually gained inches in others.

Is this supposed to be happening?

The answer is: Yes. It is because your body composition has changed, in a good way!  Body composition is the proportion of fat, muscle and bone that make up the body. It is measured by the percentage of body fat and the percentage of lean body mass that you have. Resistance training along with an appropriate calorie intake, and proper macronutrients is the foundation of these amazing changes.

When I decided to make fat loss my ultimate goal — by adding resistance training to my workouts — I assumed that meant I would automatically fit into a smaller size.  I slowly saw the changes to my body in the mirror and I loved what I was beginning to see. I embraced the slimming in some areas and the new curves in others. But when I went shopping for new pants, I would get discouraged. The sizes and styles that I tried on, thinking they should fit…didn’t. The smaller sizes were a little too tight in the hips, the larger sizes were too big in the waist! When I tried on shirts, some were tight around the biceps while others were tight across the back and chest.

But I didn’t give up.

Looking phat but feeling fatAs I continued to try on different styles, sizes, and designers, I finally found a rack of designer pants that made classic, straight, and curvy fit. Yay! I chose one of each cut, in 2 different sizes. The curvy pant was made just for me. I turned from side to side admiring how awesome I looked and felt.  But soon reality hit…

It was one size larger than what I thought I should be in. I found myself depressed over a number some guy put on a label inside a pair of pants. Shame on me!! I loved the way I looked and felt.  I decided that it was time for me to ditch the number on the label in my pants like I did the scale!

So don’t fret when your old wardrobe isn’t fitting like it was before you began strength training. Look for a designer that makes clothes for your female figure. We really need to stop buying clothes made by designers who think women are shaped like 12-year-old boys. It may mean going up a size, looking for “curvy” figure clothing like I did, or trying on different styles of shirts, but finding clothes for an athletic build is a must.

Looking phat but feeling fatIf you have been in the department stores lately you will also see beautiful long skirts and palazzo pants in gorgeous fall solid colors and prints that are perfect for figures between sizes. Many of these have elastic waistbands that will fit as you continue to lose fat, so you won’t have to buy smaller sizes! It’s important to choose clothing that not only looks fashionable, but also feels comfortable!

Remember, there is no perfect size 6, 8, or 10. The perfect size is what looks good and feels comfortable on you.

Embrace your new curves and love your body, and yourself, today.

STOP Spinning your wheels and Get OFF the Rollercoaster!

 

 

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