Week 6 of 10 WK Challenge

Well ladies and gentleman, I am proud to say I lost weight over Thanksgiving! WOO! I lost 4 lbs in the last 2 weeks. It feels great. Here's my progress shot for the Challenge:

Before Week 1
 

End of Week 6
Weight lost: 8 lbs

 

 Boom BOOM! I personally don't see that much of a change in these photos, BUT when I look at my arms flexing and my legs squatting, dang! I'm so proud of my progress! Just goes to say, don't judge your success on a photo, or the scale. I am starting to judge my success on how I feel and how I look. I love waking up to a thinner stomach, stronger legs, and smaller arms! It makes me feel like what I'm doing is really working, because IT IS! :) Woooo! My mindset has changed so much over the last 3 months. It's truly amazing.

I hope you guys are staying motivated and honest with yourself, in all ways.


Till next time, drink water and enjoy a kiwi in your oatmeal! (it's the bomb!)

Week 5 of 10 WK Challenge

Hey guys, I'm half way done! 5 weeks down, and 5 to go. I'm happy to say that when I wake up in the morning I am becoming more and more happy with what my stomach is looking like. I've noticed it's the little changes I need to celebrate, it makes life a whole lot easier! 

Start

Week 1

Week 2

Week 3

Week 4

Week 5

I get to weigh in next week, so I'll tell you guys how much I've lost! As long as I'm working hard and not regretting my workouts or the food I'm eating, I'm growing to be happy with the results. Don't get me wrong though, I for sure what to reach my goal weight by my birthday. I believe I still can, just gotta keep pushin. 

Till next week, learn to love your body and have a piece of fruit! :) 

Week 4 of 10 WK Challenge

Hey guys! So after this week, I saw the nutritionist and got my macros in order. Bonus, I lost 2 lbs!

Start - 188

Week 1
Total lost: 1 lb

Week 2
Total lost: 3 lbs
-

Week 3
Total lost: 2 lbs
(1.8 lbs gain)

Week 4
Total lost: 4 lbs

I'm still pushin! You have to, it's the only way to make it! I hope you guys are trying to get the body you want, FOR YOU and only YOU! It has taken me a while to realize who I'm doing this for, but I'm so proud to say that it's for me.


Going to try and post some awesome recipes I have run across in the past few weeks this weekend. Stay posted, I personally think they are amazing! :)

Till then, eat right and work your a$$ off!!

Busy busy busy

Hello hello ladies and gentlemen! So I know it's been about a month since I posted something, but let me tell you a lot has happened in the last month and I've been super busy. I moved back to Washington for school, started school and am currently waiting to move from my grandparents into a friend's place. One of the biggest reason there has been no new posts is because, my grandparents have no Internet. Yes, I'm living without connection to the rest of the world. CRAZY. Hah.

OR

 

 

Anyway, I want to get you guys caught up. Like I said a lot has happened. Let me start with my first disappointment/ reality. I came home and weighed myself on my scale, and wadduya know the scale said 195! I was sooo confused and disappointed. How could one scale say 195 and the other say 180?! That's a 15 lb difference, not a few pounds. So, I decided that my scale is junk. When I got to school I weighed myself on the DIGITAL scale (normally the most accurate) and I was 191. Better than 195 but not as good as 180. So I'm going to be basing my weight off of the scale at the gym, and ditch my scale at home. (I might do a post later about how digital is better than analog.)

Something else new is I got a trainer! Yes! I'm very excited and super stoked. I'll be seeing them once a week until the end of the quarter. Side note related to my consultation earlier this week, my trainer tested me to see what my physical capabilities are(push-ups, lunges, squats, planks) and I was astounded with my results. I did 12 push ups, I worked super hard for the last 2 and did a 2 minute plank! It was awesome! In January I was only able to do a 45 second plank!  (I'll keep you posted on how the visits go.)

 

 

Next, mainly a large part of why I got a trainer is because I'm going to Las Vegas for my birthday! I wanna be at my goal weight when I go, this is my new motivation! I'm turning 21 so I might as well spend it in Vegas, right? That gives me 3 months to lost 28 lbs.

I think this might be the last thing that's new for me, I'm starting to train for a 10K. The race is Dec. 15th in Seattle. Ill post how that training is going too.

There's a lot to tell you this quarter, I'll try to post as often as I can. It will become more regular when I move and actually have Internet!

Till then, work hard, it's the only way you're gunna get the body you want! :)

How to set a long term goal

I've been inspired to write a new post. An old friend of mine recently asked me to help her get the ball rolling on her weight loss journey. I was more than glad to, I was actually really really excited I could help someone first hand. Anyway, while I've been pouring all my secrets, tricks, and beginning step on her it made me think "I should share this with everyone. Make a post!" Its the hardest to get started, so I wanna make it as easy as possible.

Courtesy of google

First, I'll go back to my first post on this blog, to get started you have to have the motivation to want to lose weight.

Second, Determine your BMI (Body Mass Index). Which is based on current weight and height. This is to determine what your weight should be. (Goal weight)

Third, Calculate your caloric needs to maintain weight. So that later you can adjust to lose weight. I got this formula from the INSANITY program.

For woman: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - ( 4.7 x age in years)

For men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

This equation is based on the Harris Benedict Equation

Fourth, Now that you know how much calories your body needs to maintain your weight you need to determine how many calories to eat based on how often/hard you workout. Take the number you received from the third section and multiply by your level of exercise below.

From my iPhone

After calculating this number this is the amount of calories you have to eat to maintain your weight while working out. So to lose weight you want to subtract 500-700 calories from your final calculation. That 500-700 calories is equivalent to 1-1.5 lbs a week of weight lost.

Fifth, Based on your BMI and the amount of weight you lose a week you are now able to calculate a long term weight loss goal. Just divide the amount of weight you want to lose by how much you will lose a week and in that many weeks you will reach your goal weight.

EX: To lose 45 lbs at 1.5 lbs a week March 16th is when the goal will be met. (45/1.5= 30) Add 30 weeks from the current date.

I know that losing 1.5 lbs a week sounds like so little but, it's better to reach a goal early than late. I know that far too well. :) You can subtract more calories depending on how your body is responding to the amount of calories you are eating, just never go below 1200 calories. Personally I would never go below 1500 because I workout daily and my body needs the extra calories for energy.

So, now that you have an idea of when you are going to reach your goal weight, and how many calories you need to eat you need to know how to divide them up.

Eat at least 5 times a day; 3 meals and 2 snacks.

EX: For someone who needs to eat 1800 calories a day 400 calories for a meal and 300 calories for snacks OR 500 for meals and 130 for snacks.

A little tip I have to go along with this post is:

Make sure you eat after working out, some lean protein like skinless boneless chicken breast, beef, pork, fish (just remember to remove the fat), whey protein shake, protein bar. Complex carbs are okay too. You want to eat protein to rebuild your muscles up and re-energize your body. Also watch how much sugar is in the protein powder or bar. You want it as low as possible.

I think that's all for now. Have question leave a comment. :)