Today I thought I would share with you my workout and eating regimen only because I think I finally found something that works for me and might even give me my six pack abs...someday. :o) Most of you will want to skip this post and that is ok. I'm fine with that.
As you know, I am a pretty regular exerciser and somewhat a healthy eater. I know that I need to work better at both of these areas if I want to lose the fat I have slowly packed on around my waistline, and for the past six weeks I have been doing just that. I actually started working out more regularly the beginning of the year, but the past six weeks I have been strict to my schedule. I have also been trying a new eating approach and really paying attention to what my meals contain. I'm not really trying to lose "weight" as I am at a decent weight, I am trying to lose the fat and build muscle.
My workouts have been a combination of Zuzka Light's Power Cardio and Strength DVD workouts, Tatianna's (from lovingfit.com) upper and lower body workouts and interval cardio. I really like to use the DVD workouts during the week because they are short, about 15 minutes long, which is perfect because I do another 20 min HIIT combo on the treadmill afterwards. Tati's workouts are usually around the 30 min length and with a 20 min run afterwards it just made my weeknights too short, so I do them on the weekends. The HIIT (high intensity interval training) run combo that I do is 10 min of alternating 30 sec of a full out run with 30 sec walk, followed by 5 min of flat running.
My schedule is this:
Monday: rest or yoga
Tuesday: fullbody workout followed by HIIT run combo
Wednesday: HIIT run combo
Thursday: full body workout followed by HIIT run combo
Friday: rest or yoga
Saturday: Upper body workout followed by HIIT run combo
Sunday: Lower body - optional HIIT run combo
I have a calendar set up to help me keep track of which exercises I need to do for the week and it feels so great to cross them off and know that I actually did them! This schedule has worked out really well for me and I am noticing changes with my strength/stamina and the way I look. I am at the point where I am adding in some weights to my workouts which adds some intensity to the workout. I am also working out for six weeks, then taking a week off and doing nothing but yoga or resting. I want to give my body a break every now and then, plus it keeps me motivated.
As far as my diet goes, I have been doing intermittent fasting every other day (EOD). I tried the 16/8 combo but it didn't really seem to work for me. With the EOD method, I eat normal every other day and "fast" on the off days. I will explain what I mean when I say "fast" so you don't think I am not eating all day. To start out, I figured out what my calorie range needed to be on a normal day using this formula. Since I am trying to lose "weight" (more fat than weight) I cut the total down by 20%. It comes to around 1250-1300 calories. I don't really count my calories per say, but I try to use this as a guide. Now, my normal days I eat my normal calorie range, and my fasting days I cut my calories in half. Yes, I said half, and no I am not starving myself. Here's what I do: I fast on MWF which are the days I rest with the exception of Wednesdays when I run. So I'm not doing a super intense workout on the days I am fasting and burning myself out. I eat a small breakfast if I am hungry, and a larger lunch and then a smaller meal at night. The EOD fasting really calls for you to eat one large meal a day, but I have a hard time not eating at night, so I just eat a small meal. The reason I chose this method, is because the research stated those who did this method of fasting lost more fat and gained more muscle than other methods. So I tried it, and it works really well for me, but I am also going to take a week off the fast the same week I take off my workouts, just to let my body take a brake.
I have also been eating healthier. I have a portion of protein, veggies, fat and carbs with every meal and use my hands as measuring tools - 1 palm is protein, 1 fist of veggies (though i usually do two with a salad), 1 cupped hand of carbs and 1 thumb of fat. My meals are pretty similar during the week which makes it really easy to prepare everything for work, and the weekend they are a little more lax only because I cook for the family and they don't want to eat salads all day. :o)
I haven't measured myself in awhile, but I think I am down about a 1/2 -3/4 inches around my hips and thighs. I am finally able to get into my smaller jeans now without a muffin top! Plus, I am now starting to see definition in my arms, legs and abs. I still have a ways to go and it's a slow process, but it's working! Maybe I will get brave and post some before and after pics for y'all. :o)
I really enjoy working out and being fit and healthy, and I want to make this a permanent part of my life. I know it will be hard when I am in PA school, but a 15 min workout is definitely doable and will help me keep my sanity while studying. Not to mention if I can be in the shape I want to be in by the time I start, then all I will have to do is maintain which is a little easier. I can do this.
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