Still morning here - but wishing all a very good day...be it morning or later or much later wherever you are at!
Got in my aerobic w/o - I agree, BumpusBurn....sometimes you just have a need to switch things up, so I tried out my new TurboJam dvd ... as I don't catch to moves real quick, there was definitely a learning curve....but I felt tired when done, so I am counting it! Might get out for a walk later this afternoon as it is bright & sunny out.
A success to report: Yesterday I tried on all of my "professional" pants that I have not yet worn this season (I left my teaching job when we moved to CO this summer and am living a pretty casual life right now). Over half of them were just too big to consider keeping! YAY! @Patricia - I could try to alter them all, I know, but what's the fun in that??? A couple are worth having some work done on them. Bonus: more room in my closet for the things that do fit. YAY! So, while the scale hasn't changed and I haven't measured since Day 1, I think there's progress being made.
@Paul - thanks for always giving me a little laugh when I read your funny little quips in your posts :)
@Patricia - the oatmeal sounds good with the extract, I will have to try it. I make something similar but use steel cut oats and haven't been cooking the apple. I agree that whey protein sounds better than cottage cheese :) Looking forward to reading about your other breakfast idea!
Traveling for a long weekend....planning on my success steps for while I am gone & what to pack. I will also try to check in with the team daily.
Have a great rest of your Thursday!
Good morning, hope everyone had a successful upper body workout today. Each time I finish one of my workouts the first thing I do is pull out the workout sheet for the next one so I can get it filled out while my workout is still fresh on my mind. Something hit me, the workout sheet I filled out today was the last one that needed to be filled out for upper body workouts in this challenge. Wrap your heads around that for a minute, we are all about to enter the last week of this thing. I am already looking to find a before picture and getting ready to take an after picture. I don't really have a before pic of myself from when I started this challenge but I am going to find one from when I started losing weight at the first of the year. I think it will be fun to show everyone the change I went through while losing 115 lbs this year. Can't wait to hear about and see pictures of everyone else's results. We are almost done.
One thing I am worried about today is my wife and I are having dinner at a friends house today and I was thinking about using my free day today since I don't know what is being served by decided not to. There is a chance that today might be the first time since starting this that I fall off the wagon and don't stick to the diet. I am going to do what I can to eat what fits in the diet today but I don't want to offend so if I fall off the wagon so be it.
Have a great day and have fun reaching those high points!
Good Afternoon Gang - W11 D5 in the bag with a big RED X....
Not to be confused with a Red Solo Cup!!
Had a good workout this morning. Changed up my order some and also my pre/post workout drinks. Back is still bothering me at times, but working through it. The down time will help it I am sure.
Great job Bumpus and look forward to seeing the new pictures.
@Kay - Great job on your cardio.... I try to mix my music up on my elliptical too frequently... And GREAT JOB on looking for new pants.. I know it will be a hardship having to go shopping for new clothes.
Hope you had a great weekend.
@Patricia - Hope you had a great workout today.
@Lisa - TAG YOUR IT
Have a great afternoon Friday.
Good Morning Everyone. Week 11 is DONE!!!
Had a good cardio day on the elliptical this morning. Peaked at level 18, heart rate was 170, and was over 8.5 mph on last HIIT.
Hope everyone had a GREAT cardio day today and finished the week strong. We have a beautiful sunny day here today. At just a little dusting of snow last night to cover the ground as all our snow had melted before.
GOOD MORRRRRRNINGGGG!!!!!! Week 12 Day 1 gets.... wait for it... the BIG RED X!!!
Ok.. so this is countdown week until the finish line on Saturday!!! I want to see a post for EVERYONE who has been on the journey with us regardless if you have been a regular poster or not and let us know the following:
Did you make it to the finish line with us? If not, what do you think stopped you?
What was the biggest UNEXPECTED change that you noticed?
What are you most proud of having achieved?
One thing that you are grateful for (doesn't have to be BFL related) this Christmas season (or whichever holiday is applicable for you).
Got my LBWO in today... ended one set short on calf raises as my left ankle was being a little creaky.
Hope everyone had a great weekend and is excited for the countdown week.
ps. If you want to see my answers (and as you know it is always an adventure on what I might write), I need to see at least 2 others post their answers.
Good evening Paul !!! And good evening all the rest of you who may pop in even later than me ...
We are ON WEEK TWELVE !!! Amazing ... it seemed like a distant dream when we began.
I didn't post on saturday so I'll give two reports. I did my cardio on the bike on saturday. ( and read a little of Tim Ferris's Four Hour Body book in the moderately paced moments. @ Paul, you have that book too,don't you? (or a digital copy) There is some interesting information about Fast Twitch and Slow Twitch fibers and how we are pretty much predisposed to how muscular we can get. However, in true Tim Ferris form, he broke the code and has a secret way to over-ride it and sport six pack abs anyway. Since six pack abs are one of your desires, Paul, I thought you might be interested in that part of the book.
I found it interesting because it answered my unspoken question about why some people who do this for twelve weeks show phenomenal change and others show moderate change. I am astonished at the changes in a few people ... but only a few. I am not one of them! However, I know how hard I worked with the exercise and how careful I've been with the eating ... so I am not "blaming" myself even if I don't understand it. But, I like learning about the different variables involved. And if there are some that are beyond our control that is okay ... but it's still helpful to understand things as much as possible. So, I intend to read more in that section of The Four Hour Body and learn what I can and see how ol'miracle man Tim Ferris outsmarts his biological predisposition to not having much muscle.
Okay, more with the reports. I did the LBWO today and raised the weights even more on the leg press. I raised it on the seated calf raises also. And did three different ab exercises, three sets of twelve for each.
I have a question to ask of you guys though. Lately when I do my LBWO I have been doing it so intensely that I truly have a hard time walking and I feel a bit lightheaded. Today I also felt borderline nauseous. Borderline ... if it was any worse I would have stopped working out. Anyway, i am wondering if I am working out too intensely. My goal for the second half of this has been to hit as many true "9's and 10's" as possible. So, I've been getting to that point pretty consistently. Sometimes it's largely a matter of it burning so, so badly that I can not bear the thought of one more rep ... but often I truly can not do another. Even getting back to the starting position is sometimes difficult. ( lunges come to mind because I did them today) After finishing them it's difficult to even carry the weights back to where they belong. I take that full minute to rest and just make myself get up and do the next set when it's time.
And then, I've been feeling drained afterwards instead of energized. For most of this challenge I've felt energized after working out but lately the Lower body days are draining.
The other thought that has occurred to me is that I do need to have that post workout drink soon after the workout. I had started doing that at one point but wasn't consistent with it because my reason for starting it sort of went away. ( prolonged muscle soreness) I hadn't considered using a pre-workout drink and don't know if I need to. But the reasons for using a post-workout drink seem to apply to anyone who is doing a truly challenging weight training workout. Maybe I'll read more about that and see if that might help.
For now though, I am inclined to step it back just a bit. It's odd to feel so wiped out.
On another note though, Bumpusburns, I thought that planning the next workout right after finishing one was a very good idea. I may do that for the next challenge. How did the eating go that night you were going out to a friends house?
One more thing, I planned out the week last night. I knew that it was going to get very busy and didn't want to risk it. Especially after commenting recently on how much easier it is for me when I plan it out the night before.
Paul, I really like your questions and will answer them. Thank you for putting that out there for all of us. The next time I sit down to write it'll be cardio day with not much to say except "I did it" so I'll answer them then. I really, really do want to see your answers so I'll be one of the two. ( and I'm sure that there'll be a few more who join in also)
Hope everyone is feeling well and that you've all figured out how to do the workouts despite the busy-ness of the week before christmas.
Good morning fitness friends o'me,
And now I said I'd answer some questions. I'll start with one of them.
Starting with number one ( how uncreative of me)
Yes, I did make it to the finish line. Twelve weeks sounds like a long time when you're anticipating something special at the end and even more so if it seems difficult to stick with something. The twelve weeks flew by, as most of you will attest to.
I'm going to assess what I did well and where I can improve.
I did fairly well with the planning before hand. When I had to do it in the morning before the workout it was more apparent that it is a huge plus. I would say I was 90 % compliant and next time I'll aim for 100% compliant.
I organized my notebook!!!! For me to organize anything is a challenge and it felt good to get it set up fairly well. Next time I am going to file them differently when they're done. I am going to file the upper body, lower body and cardio pages separately. I cycle through the exercises so I have four distinct plans and when I'm planning it out it helps to be able to find Plan 1,2,3 or 4 more easily to see how much weight I used last time and any notes I took on that exercise.
Food ... my biggest difficulty was eating six times a day. I have to admit that I rarely got six meals in. Next time I will have to plan that out better and truly get in the habit of having easy, fast "meals" available and remembering to eat more frequently.
The latter six weeks were where I was really pushing myself. I was not slacking in the first six but I realized that I could push more and did so. I was still recovering use of one shoulder and arm and that was part of the reason for starting out slower for upper body. For lower body I just didn't realize that I could go that much higher and do all the reps. Next time I will continue to push myself to hit tens consistently. I'm also going to look for a few new exercises just to keep things fresh and interesting.
Okay, Paul, that's one answer. Now I am hoping that Lisa, Bumpusburns or Kay will respond so we can read yours. I'll work on another answer next time.
Hope you all have an energy inducing cardio day with lots of endorphins as a bonus.
Evening everyone :) (well, it's evening here, lol)I did not get a chance to write in yesterday, but I did do my LBWO, in spite of a rather annoying pain in my lower back. No idea why it was there, I just seemed to wake up with it. I took an extra strength Advil and got all of my workout done, except for my abs, I only got two reps of those done because it was really pulling on the part of my back that hurt and was making the pain worse.As for food, I had a long argument with a Christmas cookie yesterday and the cookie won, but other than that I did ok. No one in this region of Turkey celebrates Christmas, so I'm a bit glum about that, but hanging in. Today I did the old Body for Life cardio and did ok on food.To answer Paul's questions...
**Did you make it to the finish line with us? If not, what do you think stopped you?
Well, I'm here, but did not do as well as I had wanted to, but at least I did not quit all together. I know it's a journey... I strayed off the path, but did find my way back.
**What was the biggest UNEXPECTED change that you noticed?
Time management. I did not realize that aspects of the challenge that were not workout related would flow over into the rest of my life. Writing everything down each night helped me to learn how to organize my time more efficiently and found that it helped me to get more done, so I had less wasted time.
**What are you most proud of having achieved?
I am most proud of the fact that I did not quit, even though I strayed off path. I did not just give up entirely, which has been my downfall in past attempts to lose wright.. I did shrink, and I already have my photocopies made and stapled together for the next 12-week challenge.
**One thing that you are grateful for (doesn't have to be BFL related) this Christmas season (or whichever holiday is applicable for you)
The one thing that I am most grateful for this Christmas season are the friendships that I have made here in this thread. As you know, I don't have friends here to support me in this and I have come to almost hear (not in a crazy way, lol) Paul or Patricia talking me out of or into doing something. Like Patricia yesterday morning coaching me to just try to do the last rep of leg curls even though I had some back pain, and I did get through them (Thanks Patricia!) And Paul, telling me that I am doing this for me, and to get up and eat the meal I planned, not the fired potatoes my husband was making. (I did not have the potatoes, thanks Paul!)
So, It is week 12, and I did not do as well as I had hoped to do, but I did do something and I am still here and for me, in my situation, that is one really huge achievement, so was my challenge a success?... Yes, I'd have to say that it was. Change is a slow thing, but so long as change is taking place and it is moving me in a positive direction, then it's a good thing.
I lost 2 weeks in this challenge, so I am going to stick to the plan all next week too and start another 12-week challenge on January 2nd. I will take before shots on the 1st and this time, I am going to enlarge the 12-week tracker page and pin it up and mark off the days; something that I did not do last time. I am also going to do the 18 steps that Bill lists on his Transformation site between now and the 2nd and hopefully learn a bit more about why I have such a hard time staying on track past the 8th week and see if I can have a better foundation for my next challenge.
Now, I am off to have my brown rice and chicken :)
Dear LISA !!A!
What a great post. You answered Paul's questions beautifully. I am so glad you're going to be doing the second challenge with us too. I will look into that eighteen steps thing on the other site because it does seem valuable. The relationships we've got here are probably even more valuable though ... obviously you agree!
Good work on getting that workout done despite your back pain. I hope it gets better soon. As for that christmas cookie ... well, one cookie may have snuck by your resolve( and actually I hope you were able to enjoy it!) but christmas cookies can't defeat Lisa!
I am so glad we met here and that we'll continue on. I know life isn't easy there in Turkey and you have lots of little challenges to deal with but it seems as though you're learning to conquer them one by one, each victory seems to strengthen you and even when life throws you a curve ball and you get thrown off you get back in the groove. And you always come back with that endearing enthusiasm.
Just think what next challenge is going to be like. We'll be stronger starting that one than the first and we'll have learned to use what works best for us. Very exciting!
I'm sure it's harder to enjoy the christmas season if you're in a country where it seems like nobody else is celebrating. I assume that you used to celebrate when you were little or when you lived elsewhere. I hope you can find ways to make it special in ways that go beyond the decorations, gifts and parties. Those are nice and I'd miss them if I was away from home. I think I would try to focus on what christmas is really about and learn more about that since I wouldn't have the usual fun distractions that steal the show. Maybe you could listen to some excellent teachers/preachers talk about it. I happen to love listening to a Scottish pastor named Alistair Begg. I get so much out of listening to him. Plus he's smart and funny ( like you!) and has a great Scottish accent. He has a site called Truth for Life ( truthforlife.org)
I don't mean to proselytize, I am just thinking about you being in a place where you don't get to enjoy the "trappings" and trying to figure out how I'd acknowledge that but still find a way to turn it into something good.
Anyway,I really hope that you are able to find some moments where you feel truly blessed and that joyfulness will fill your heart with no effort on your own part. You are very special and I wish you a Merry Christmas ( despite the lack of celebration from others) And ... I'm looking forward to going into the new year with you for the next step in the journey.
Good Afternoon All... W12 D2 gets a BRX!!!
@Patricia - First thing that comes to mind regarding your LBWO workout is making sure you are breathing properly DURING the exercise. Breathing out while lifting the weight, breathing in while lowering the weight, and making sure you are taking good deep breaths vs. shallow. You might be either holding your breath, or breathing too fast (if your reps are too fast) and almost hyper ventilating. You typically should feel THAT sore immediately after LBWO. Usually it means you are either over training and/or under nutritioning. The burning is due to lactic acid build up, but that might also be party tied to oxygen intake... would have to due more research on that one.
I think the drained is really a by product of overtraining, which I have also felt at the end. One thing that is seeming to help is a new pre/post workout shake I am making (thanks to Brink's forum). I use it for both pre/post on weight days, and post (after 1/2 hour+ from workout) on cardio days.
10-12 ounces of water
.125g Protein (per pound bodyweight)
.25g Sucrose/Dextrose (per pound bodyweight) for this I use orange gatorade powder from target (8 quart tubs)
The strawberry protein powder and orange gatorade taste pretty good together. This helps replenish the glucose in the muscles that were used during the workout. If you are like me you are probably low on glucose due to not taking in enough good carbs.
I will check out that section of Tim's book. I do have it, just haven't looked at it yet.. (too big, small print :)
@Lisa - I have been having arguments with the occasional XMas cookie as well (although I think of them as carb helpers :) So don't beat yourself up too much. Great job on getting your workouts in and avoiding those fried potatoes. And GREAT answers to the questions. I know it is hard being over there, but am glad that you know that you have friends here who care.
Here is a link to help your remember xmas... www.komar.org/.../christmas_webcam
You can even inflate/deflate elmo :)
@all... ok here is my update. Today was a Speed Elliptical day. I only used level 7 resistance, but did speed stair stepping, with 6mph for warmup, then ramping up to 10+ for last peak.
And I will start working on my answers for tomorrow or Thursday posting depending on how the days go.
Hope everyone has a great afternoon/evening.
Good for me, I am post number 400 I hope that everyone had or is going to have a great FINAL full body workout, only three days left and we have finished isn't that great. I have not been around as I got sick and finally got over it so now I have a few workouts and cardios to make up but I have a plan and should be all caught up after tomorrow morning. I think I had a pretty good final workout and I am looking forward to seeing the weights I started with 12 weeks ago and the weights I did today to see just how far I have come. As most of you know, I did this challenge to try and lose the last bit of body fat I am carrying and get down to single digit %. I am not quite there yet but am sure that I will be soon. I decided to do something to share here I was and where I am. Now remember I had already lost 115 lbs this year before starting B4L doing nothing but diet and exercise, no pills or stupid plans. Here are pictures of where I started at the first of the year. How I looked Thanksgiving weekend and my little bicep bump I got doing this plan....Be kind!!!!!! Hope everyone is as excited to have finished this as I am and I can't wait to read what it meant to everyone else.
End of Last year
Woooooow!!! Bumps, you look AMAZING!! Seriously, you not only look years younger, but you look like a completely different person. That smile on your face says it all. What an amazing inspiration you are to the rest of us. You must be so proud of yourself.
As for your bicep, that is no small bump you have there... Awesome work! I hope you're going to start another challenge with us on January 2nd :)
Good Morning everyone!!!
I went to the corner market last night and stocked up on lots and lots of veggies for the week. They had fabulous green beans, cauliflower and broccoli. Veggies here are dirt cheap and all fresh grown, without any sprays or hormones, so the taste is amazing.
I have noticed that I usually do my unhealthy munching while at the computer, even after having my scheduled meals; out of boredom I suppose, or just habit, not sure which. So.... I have prepared a small veggie platter, beans, cauliflower, broccoli, and romaine lettuce, all cut into bite-size pieces so when I do feel the need to munch, the good stuff is right next to me and they will fill me up, cuz they are high fiber veggies.
I am slowly making note of my behavior, and one by one, I am going to change these destructive behaviors that are compromising my progress.
One step at a time, day to day.
Legs of rubber, lol. That's what I had by the time I was finished with my workout today, lol. The eating plan was a lot easier to follow today and I think it had something to do with my green veggie platter. I didn't really like munching on carrots yesterday; too sweet I guess. Today I used just zucchini, romaine lettuce, green beans, cauliflower, and broccoli, and was much more full. I noticed that I feel the most munchie in the mornings, so I put the green platter right next to me when I start the morning at the computer and had M1 at 8:30am. Well, those greens sure did stop me from feeling the least bit like eating anything sweet. By the time 10am rolled around, I had M2 and was full, and have not felt munchie all day.
If I can muster up the energy, I intend to do another 5-25 cardio session tonight, but feel pretty darn tired, so we'll see. I have a lot of lost time to make up for.
Good Morning Everyone... C1 is DONE!!!
Finished my last 3 workouts this week (sorry for my slacking of posting, but I see that I am NOT alone on that front).
@BUMPUS - Wow that is quite the difference Bumpus. GREAT JOB!!!!
@LISA - GREAT JOB!!! I am so proud of you sticking with it and really taking the time to figure out your triggers and bad habits. Don't worry about double stacking cardio & weights on the same day. After LBWO in the morning, your body needs to rest/recover. It can actually be counter productive to stack them as you are robbing the body of the glucose/protein/amino acids, etc. it needs to repair the stress caused by the workout and build that lean muscle mass.
I did my final measurements and pictures after my cardio this morning. Since I was off yesterday and had some errands to run in the morning while the wife was out of the house, I didn't get my LBWO in until last yesterday afternoon and then cardio this morning before going to do my bodpod to see what my body fat% is.
I promise I WILL post my answers to the questions and pictures yet... not sure will get done today as I have a busy day today.
I hope everyone has a Merry Christmas (or Happy Holidays if applicable) and look forward to seeing the postings.
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