Journal day 11: 28 August 2011
So today was my off day and no gym for me…but…I decided to take the Mountain bike instead of the car to go to the Mall to Dischem to stock up on my CLA capsules. I made a joke to USN SA telling them that my supplements are costing me more than my groceries at the moment 😉 but every cent worth spending though.
I actually felt stupid on the mountain bike at first for I haven’t been on a bicycle in a few years think about 5 years ago…I borrowed my little sisters mountain bike two weeks ago just to see if I actually like riding and then to decide if I’m going to buy a bicycle for myself or not!
And I did like it…I really enjoyed it and it was so much better on the road than on the bike in the gym. There was a strong wind blowing so this made it a bit tougher than expected. So I parked my bike at the Willows Garden Hotel across the street and took a walk to the mall. This was something so different than what I will usually do, out of my comfort zone but fun at the end. We are so use to just get in our car and not even to think of doing something that is different than usual. Try this sometime. If the Spar is around the corner from your house or the shop at the garage for the milk or bread that you forgot to buy, take a walk to the shop. You will not only walk out of the shop with less money spend ;-). If you can save money this way and burn a few calories while walking hey why not?
So the weekend is almost to an end and it is almost the start of a new week. Thursday is measurement day and man, am I excited about this! So I will keep you posted on that. Hopefully my measurements will be different than the first one…
Not sure if I must take photographs every second week?? What do you think?
PLEASE subscribe to this blog and leave a comment, I would like to interact with more followers on this blog so that all can help each other.
Have a blessed, cheat free week, feeling energized and ready to take things to the next level ;-).
The day went like this:
Wake up: 2 x Phedra Cut Ultra XT tablets
Breakfast Meal 1:
1/2 Cup Whole-wheat Pronutro with a little bit of fat free milk and water and 1 Canderal.
After breakfast:
2 x CLA 1000 Capsules
Mid-morning meal 2
1 serving Diet fuel Ultralean
Lunch meal 3:
100 gram minute steak
Half cup mixed veggies
Half Avo (ok so now my avo’s is finished) maybe a good thing for I LOVE avo with salt and vinegar spice)
After lunch:
2x CLA 1000’s
17:00 – 1 Serving Diet Fuel Shake
2 Phedra Cut SF
Before Dinner:
2 Phedra Cut SF
Dinner:
100g Hake fish fillet steamed
Mixed Veggies and cherry tomatoes and cucumber
After Dinner: 2 CLA 1000’s
Journal day 10:
Ok today was one of those days that if I allowed my mind to wander of it could have let to temptation on eating everything that is unhealthy. First of all my cardio today was great, did Zumba. Although I did not burn as much calories as always 550kcal was still good enough!
After gym me and my sister and the kids went to the “Lenteskou” this is something taking place in Potch every year. There is some rides going on there and then allot of food to buy. It was a sunny summer’s day so you can imagine the temptation for a ice cold ice cream 😉 but my mind is focused and no cheat it was.
I went to the driving range and what a pleasure. It is so relaxing and fun to do something you enjoy. Do you have a sport, hobby that you enjoy doing over weekends or on your off days?
Then last night we had a braai at a friend for her birthday, and although I could not steam my veggies beforehand I decided to take half an avo with 100 gram steak and some grated plain carrots. To be honest seeing all the snacks on the tables eg Pretzels, chips and dips mmmm that was hard. I love crisps and anything salty. If you had to put cakes, chocolates and Simba chips in front of me I will definitely end up taking the chips.lol! But again staying focused on my goal and what I’m working so hard for makes it possible NOT TO CHEAT, not even 1 Chip for I know myself if I must have ONE it will not be the last one…
So Saturday ended up as a challenging day but the feeling of not giving into temptation is far more rewarding than the guilt of snacking along. Those of you that didn’t perhaps had a all free cheat weekend, don’t despair keep your head high and focus on the new day. DO NOT condemn yourself for something that is “long gone”. Be positive and refocus.
Eating healthy food can still be delicious. Believe me I will definitely one day have my packet of chips, tasty Spur ribs again…But for NOW and the next 12 weeks it is time to transform my body to the best possible way it can look like and I cannot afford to give in now. After this challenge I will have a “healthy” cheat meal a week or a chippie 😉
Share what is your soft spot when it comes to food temptations, is it difficult for you ?
Eat Plan for the day:
Wake up: 2 x Phedra Cut Ultra XT tablets
Breakfast Meal 1:
1 Egg and 2 egg whites with mushroom scrambled
1 Low GI slice toast with some Bovirol on
After breakfast:
2 x CLA 1000 Capsules
Gym – Cardio: Zumba
Gym: 9:12
Calories: 550 kcal
Calculated fat: 13%
Duration: 57min
Average heart: 172 Maximum: 200 (was only for a few seconds) or so I hope.
Maximal performance improving
Mid-morning meal 2
1 Serving Pure Protein
1 Small green apple
Before lunch: 2x Phedra cut Ultra XT’s
Lunch meal 3:
3 x Organic Cornthins with tomotato on and some aromat 😉
After lunch:
2 CLA 1000 Capsules
16:00 – 1 Diet fuel servi g
16:15 – 2 Phedra cut ultra xt’s
Dinner:
100 gram grilled steak
Fresh Carrot salad
Half avocado
Late night snack: Small Green apple
Journal day 9:
Wake up – 2 Phedra Cut Ultra XT
Gym: Morning Session – Chest, Triceps and Shoulders:
Gym: 6:00am
Calories: 370 kcal
Calculated fat: 33%
Duration: 1 hour
Average heart: 133 Maximum: 171
Fitness and maximum performance improving
After Gym:
1 Small green apple
Breakfast Meal 1:
Oatso Easy with water
5 Almonds
1 Serving Pure Protein
After breakfast:
2 CLA 1000’s
Mid-morning meal 2
1 Small Orange
30 Minutes before lunch:
1 Phedra Cut Ultra XT
Lunch meal 3:
Romans House salad with chicken and avo
After lunch:
2 x CLA 1000’s
16:00 – 2 x Phedra Cut Ultra XT
16:30 – Diet Fuel Serving
Dinner:
Chicken Drumstick without the skin (steamed), stir fry veggies and carrots
Journal day 9:
Happy Friday all…
I believe every women should read this…
The primary concern women have when it comes to weight training is, ‘I don’t want to get big or bulky.’ We are here to tell you that you won’t! Here’s some basic diet and training information to help you get started! Read on.
By: Katie Lobliner & Derek Charlebois B.S. CPT
The Female Training Bible: Everything You Need To Get The Sexy Body You Desire
The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels.
Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are significantly higher than women’s. Even if a man is at the low end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the high end of the women’s normal testosterone range (70 ng/dl).
If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women!
It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.
Now you may be saying, “I have seen some women bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids.
When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects.
The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights. This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely.
Studies have shown that men and women do not need to train differently. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights.
This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass. Here is a very vague overview of rep ranges:
- 1-5 reps for strength
- 6-12 reps for hypertrophy
- 12+ reps for endurance
That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.
You Need To Lift Some Heavy Weights And Really Challenge Yourself!
Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets.
The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.
We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? This is most-likely due to not being informed, or even misinformed (by the media), about how women should train.
What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids?
If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results.
In this article, we will go over some basic diet and training information and then direct you to where you can get diet and training help and direction!
Dieting For Women: General Guidelines
Before we get into the recommended diets for women trying to lose fat and gain lean muscle, lets go over some general diet guidelines.
Calorie Control:
The biggest factor in a diet is calories in versus calories out. Your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But if you don’t eat enough calories you will not gain lean muscle.
Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle.
Macronutrient Manipulation:
While your total caloric intake is the most important diet factor, the ratio of protein to carbs to fat can dictate whether the weight you gain/lose is muscle or fat.
A diet that contains 80% of calories from carbs, 10% from protein, and 10% from fat will produce different results than a diet containing 40% of calories from carbs, 40% from protein, and 20% from fat.
Stay Hydrated:
You should drink plenty of water every day. Try to drink at least eight glasses of water per day.
The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.
Quality Control:
Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.
You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!
Insulin Control:
Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss.
Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.
Adequate Protein:
In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins.
Essential Fats:
Essential fatty acids (EFAs) are vital to the proper functioning on your body. Dietary fats got a bad rap due to the diet fads of the 80’s and 90’s, which promoted eating as little fat as possible, but in reality EFAs are needed by the body and are part of a healthy diet.
Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a quality EFA product, such as Scivation Essential FA.
Curve Appeal: Exercises To Help Add Sexy Curves
What is the most common thing you see women do in the gym? Cardio… And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle.
While machines do provide sufficient stimulation to gain muscle, nothing can beat free-weight/compound exercises. Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.
Deadlifts:
Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.
Squats:
Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.
Lunges:
Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.
Pullups:
Pullups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pullup machine, so if you cannot do pullups with your bodyweight, this machine will allow you to do pullups with less than your bodyweight.
Dips:
Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.
Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.
12-Week Workout Program To Gain Sexy Muscle And Curves
As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do.
When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that!
In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.
Weeks 1-4:
During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set.
If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load. Rest periods are 1 minute.
Monday: Upper Body
- Bench Press: 3 sets of 8-12 reps
- Bent Over Barbell Row: 3 sets of 8-12 reps
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Skull Crushers: 3 sets of 8-12 reps
- Barbell Curl: 3 sets of 8-12 reps
Tuesday: Lower Body
- Barbell Squat: 3 sets of 8-12 reps
- Stiff-Legged Deadlift: 3 sets of 8-12 reps
- Leg Extension: 3 sets of 8-12 reps
- Lying Leg Curls: 3 sets of 8-12 reps
- Standing Calf Raises: 3 sets of 8-12 reps
- Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Thursday: Upper Body
- Dips: 3 sets of 8-12 reps
- Pullups: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 8-12 reps
- Triceps Pushdowns: 3 sets of 8-12 reps
- Cable Curls: 3 sets of 8-12 reps
Friday: Lower Body
- Deadlift: 3 sets of 8-12 reps
- Leg Press: 3 sets of 8-12 reps
- Dumbbell Lunges: 3 sets of 8-12 reps
- Seated Calf Raises: 3 sets of 8-12 reps
- Dumbbell Shrugs: 3 sets of 8-12 reps
- Decline Crunches: 3 sets of 10-15 reps
- Hyperextensions: 3 sets of 10-15 reps
Weeks 5-8:
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.
If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.
Monday: Upper Body
- Bench Press: 3 sets of 6-8 reps
- Bent Over Barbell Row: 3 sets of 6-8 reps
- Dumbbell Shoulder Press: 3 sets of 6-8 reps
- Skull Crushers: 3 sets of 6-8 reps
- Barbell Curl: 3 sets of 6-8 reps
Tuesday: Lower Body
- Barbell Squat: 3 sets of 6-8 reps
- Stiff-Legged Deadlift: 3 sets of 6-8 reps
- Leg Extension: 3 sets of 6-8 reps
- Lying Leg Curls: 3 sets of 6-8 reps
- Standing Calf Raises: 3 sets of 6-8 reps
- Lying Leg Raises: 3 sets of 10-15 reps
- Exercise Ball Crunches: 3 sets of 10-15 reps
Thursday: Upper Body
- Dips: 3 sets of 6-8 reps
- Pullups: 3 sets of 6-8 reps
- Lateral Raises: 3 sets of 6-8 reps
- Triceps Pushdowns: 3 sets of 6-8 reps
Cable Curls: 3 sets of 6-8 reps
Friday: Lower Body
- Deadlift: 3 sets of 6-8 reps
- Leg Press: 3 sets of 6-8 reps
- Dumbbell Lunges: 3 sets of 6-8 reps
- Seated Calf Raises: 3 sets of 6-8 reps
- Dumbbell Shrugs: 3 sets of 6-8 reps
- Decline Crunches: 3 sets of 10-15 reps
- Hyperextensions: 3 sets of 10-15 reps
Weeks 9-12:
During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set.
If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.
This phase of the 12-week program is going to be very challenging and produce accelerated results.
Monday: Upper Body
- Bench Press: 3 sets of 4-6 reps
- Bent Over Barbell Row: 3 sets of 4-6 reps
- Dumbbell Shoulder Press: 3 sets of 4-6 reps
- Skull Crushers: 3 sets of 4-6 reps
- Barbell Curl: 3 sets of 4-6 reps
Tuesday: Lower Body
- Barbell Squat: 3 sets of 4-6 reps
- Stiff-Legged Deadlift: 3 sets of 4-6 reps
- Leg Extension: 3 sets of 4-6 reps
- Lying Leg Curls: 3 sets of 4-6 reps
- Standing Calf Raises: 3 sets of 4-6 reps
- Lying Leg Raises: 3 sets of 10-15 reps
- Exercise Ball Crunches: 3 sets of 10-15 reps
Thursday: Upper Body
- Dips: 3 sets of 4-6 reps
- Pullups: 3 sets of 4-6 reps
- Lateral Raises: 3 sets of 4-6 reps
- Triceps Pushdowns: 3 sets of 4-6 reps
- Cable Curls: 3 sets of 4-6 reps
Friday: Lower Body
- Deadlift: 3 sets of 4-6 reps
- Leg Press: 3 sets of 4-6 reps
- Dumbbell Lunges: 3 sets of 4-6 reps
- Seated Calf Raises: 3 sets of 4-6 reps
- Dumbbell Shrugs: 3 sets of 4-6 reps
- Decline Crunches: 3 sets of 10-15 reps
- Hyperextensions: 3 sets of 10-15 reps
Exercise Tips Form Over Ego:
We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles.
For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.
Warm-Up Properly:
You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.
Rest, Don’t Nap, Between Sets:
We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.
What If I Miss A Workout?
If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.
Triceps, Thigh, And Booty Fat: Why “Trouble Areas” Exist
Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat.
If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.
Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. In men, these areas are the lower abs and love handles. In women, they are the thighs and butt.
We will discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat.
Stubborn Fat Cardio Protocol
So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration. So how can we overcome this while maximizing fat loss? By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.
So We Need To Perform High-Intensity Cardio For A Long Duration Of Time To Maximize Fat Burning.
High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating.
One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity.
After going all out, one must rest and give the Phosphocreatine system time to “recharge”. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out.
Conclusion
We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.
- Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
- Women should lift weights just like men.
- Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.
- Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.
- Calorie control, macronutrient manipulation, staying hydrated, eating quality foods, insulin control, eating adequate protein and essential fats are all vital to a healthy diet and gaining lean muscle.
- Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.
Lipolysis must be increased in order for FFAs to be burned.
Women Will Not Get Big And Bulky From Lifting Weights, But Instead Lose Fat And Gain Lean, Toned Muscles.
- Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
- FFAs must be burned to body fat loss to occur.
- Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.
- The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat.
- The Xtend + Quake 10.0 stack is the Ultimate Workout Nutrition Stack, making sugary sports drinks obsolete.
- Consistency is the key to success. Create a workout schedule and diet and stick to it!
There you have it! It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Time to get your hottest body ever!
Resource: http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm
Journal day 8:
Today was a roller coaster day. My emotions were up and down and I felt very anxious most of the time. I don’t know if it was the two of days from my Phedra Cut XT’s or just general anxiety? But this in itself is draining.
I am so over tuna and rye bread that if I smell it I’m nauseous already ;-). Again it is so important to vary your diet and to keep it interesting and NOT to get bored by your food choices. I’m really going to put in some time this weekend to work out a meal plan or do some planning for the week ahead. See this link on how to successful plan and this game me the idea to cook multiple meals and put it in a container. Make life easier for yourself where you can.
http://www.bodybuilding.com/fun/lindsay-kaye-cutting-program.html
I didn’t plan to go to the gym again the afternoon by my sister joined the gym today and wanted me to go with her, so the second session was very light intensity. Tomorrow is Chest, Triceps and Shoulders and looking forward to that. Also golf practice tomorrow afternoon on the driving range…
Saturday morning is Zumba morning can’t wait and then it is my rest day on Sunday whoop whoop!
If you feel down or uninspired at some point, sit down and just think about your goal and WHY you are doing this. A healthy lifestyle is the result of a healthy YOU! You will be rewarded at the end of this of a new refreshed, vibrant you…
Keep it up and let’s help each other in the difficult times. Subscribe to the blog and please do leave a comment so that we can be a “community” of life “changers”.
Wake up – 2 Phedra Cut Ultra XT
Gym: Morning Session – Super circuit and cardio:
Gym: 6:00am
Calories: 361 kcal
Calculated fat: 26%
Duration: 52min
Average heart: 146 Maximum: 182
Fitness and maximum performance improving
After Gym:
1 Serving Pure Protein
Breakfast Meal 1:
Oatso Easy with water
After breakfast:
2 CLA 1000’s
Mid-morning meal 2
1 Scoop Diet Fuel Shake
30 minutes before lunch: 2x Phedra cut Ultra XT
Lunch meal 3:
1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3 Cherie tomatoes sliced in half with cucumber wheels.
After lunch:
2 CLA Green 1000’s
16:00 – 1 Scoop Diet Fuel Shake
Afternoon some Cardio only 40min though:
Gym: 17:17pm
Calories: 207 kcal
Calculated fat: 34%
Duration: 40min
Average heart: 130 Maximum: 167
Fat burn and Fitness improving
Dinner:
100g Beef fillet with 1 cup stir fry veggies
Journal Day 7 – 24 August 2011
Wake up – 2 Phedra Cut SF
Gym: Morning Session – Legs, Weight Training:
Gym: 5:56 am
Calories: 367 kcal
Calculated fat: 32%
Duration: 1 hour
Average heart: 137 Maximum: 175
Fat burn and fitness improving
Breakfast Meal 1:
Oatso Easy with water
1 Serving Pure Protein
After breakfast:
2 CLA Green Tea
Mid-morning meal 2
1 Scoop Diet Fuel Shake
30 minutes before lunch: 2x Phedra cut SF
Lunch meal 3:
1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3
Cherie tomatoes sliced in half with one leave lettuce and cucumber wheels.
Was delicious!
After lunch:
2 CLA Green Tea tablets
15:00 – Small Green Apple
16:00 – 1 Scoop Diet Fuel Shake
Before dinner after gym: 1 Small orange
Dinner:
Hake and mixed veggies and mushroom steamed! Was delicious.
Steamed food have so much more taste to it than boiled or cooked food my steamer is replacing my stove at the moment :-)!
Journal day 7:
Ok the weather is back to normal and no more Nescafe Cappuccino cravings for me ;-). First of all my biceps is so stiff and sore… I can’t even make my arms straight. But it is a great feeling for at least I know now that what I’m doing is working!
This morning was legs and tonight I did some Zumba. I love love love Zumba this is my favourite cardio exercise and the best overall fitness studio class at the gym. Or this is my view on it.
Tomorrow I will do the super circuit haven’t done this in a very long time so we will see how it goes! Think this is a good overall training with the intervals of the heart rate with the steps in between sets.
Tomorrow it’s back to the Phedra Cut Ultra XT’s whoop some hardcore fat burning time again ;-).
I must honestly say I am really enjoying the healthy choices on the food. I feel so much better after every meal and I know I will never look back or return to my unhealthy fast food lifestyle. I don’t think we always realize what we put our bodies through when eating junk. I use to have a lifestyle where two take away meals per day was the norm and today I’m sitting with an under active thyroid etc which I believe can also be caused by some dietary deficiency.
Look after your body don’t wait for it to signal alarms before you make a change. Take baby steps if you have to.
I’m working in the hospitality industry so there are always the chefs with some amazing food with all the smells coming out of the kitchen but I stay strong and focussed by not thinking about deep fried “slap” chips my favourite 😉
Gym: Evening Session – Cardio – Zumba
Gym: 17:36pm
Calories: 651 kcal
Calculated fat: 12%
Duration: 1 hour
Average heart: 176 Maximum: 199 (ouch to high)
Maximal performance improving
Journal Day 6
Journal day 6:
Ok so I did the abs last night but only for 20min but I must say it felt great…I don’t know if it’s only me but I feel the difference without my Phedra Cut ultra XT’s. I don’t have that much energy and today for the first time I was actually hungry short after my lunch. Maybe it’s the weather? I was really hungry today and felt like snacking the entire time, but thankfully I did not. lol
I have never experienced strong winds like this before. The sky is like a brown, yellowish colour and I must say it is depressing weather!
Gym this morning was great I did cardio, what I love the most although I’m actually starting to like the weight training days.
I did cycling, rowing, stepper, Roman chair leg raises, and some jogging (only 5min) + abs the evening.
Cardio Day
Gym: 6:00
Calories: 344 kcal
Calculated fat: 28%
Duration: 54min
Average heart: 143 Maximum: 173
Fitness improving
The only way to get lasting results is through hard training and most important correct nutrition…
Always remember when you do cardio the calories you burn is what you burn while doing it and for a very short while thereafter, where with weight training your body actually continues to burn calories few hours after you finished training!
So what am I trying to say: Weight training is crucial and VERY important for results on toning and shaping. Believe me today that you can not only do cardio and expect miracles in your body. Yes you will get fit and your endurance will improve but you do need proper weight training for toning!
Breakfast Meal 1:
Half cup whole-wheat pronutro
After breakfast:
2 Phedra cut SF (today is my off day from Phedra cut XT’s)
Mid-morning Meal 2
1 Serving Diet Fuel
1 Small Orange
30 minutes before lunch: 2x Phedra cut SF
Lunch meal 3:
Medium potato
Small skinless chicken
1 Cup broccoli
3 Cherie tomatoes
After lunch:
2 CLA 1000
15:00 – Diet fuel shake – 1 Serving + 1 Small green apple
16:00 – 2 Phedra cut SF
1 White chocolate cappuccino (I know this is so wrong but it was cold and I wanted it so bad 😉 a little reward.
Dinner:
100gram steamed chicken
1 cup stir fry veggies steamed
Half small avo (Craved for it)
After dinner:
2 CLA Green Tea
I drink a minimum of 2.5 liters of water each day.
Journal Day 5
Ok this morning something weird happened and I have never experienced such a feeling before.
I took my 2 Phedra Cut Ultra XT’s with my Euthyrox thyroid pills; the next moment I got a “burp” hehe have to share, and my nose and throat was burning like I can not tell you. It felt like chillies and pepper and tabasco was thrown dowm my throat. This was not the normal burning throat sensation that I have experienced before…tasted like herbs and pepper? But all good and I’m on my way to gym for first weight session so will blog again later!
Gym this morning was awesome and I really enjoyed it.
Weight Training:
Gym: 6:00
Calories: 434 kcal
Calculated fat: 24%
Duration: 1 hour
Average heart: 149 Maximum: 183
Max performance and fitness improving
I did training session 3 as you will see under resources rapid fat loss program for women. I tried to go for heavier weights and this is much better. It actually feels as if I’m doing something. I started of with some intervals on the bicycle only 10 minutes just to warm up and my average reps was between 10-15 and 3-4 sets on the weights.
I focused on the parts where they say superset and made sure I keep my rest time to 30 sec. I want to do some abs tonight, actually planned to do it at 18:00 but you know how it goes…Cleaning, cooking for a hungry husband, washing dishes and doing washing… It’s already 19:45 and feels as if there is still so many thing I want to do!
How do you plan your days to get to everything?
The success to keeping to your goal definitely involves planning that is a fact.
Hope your Monday is a pink and purple one and not a blue one ;-).
About my day:
Wake up 2 phedra cut ultra xt with lukewarm water
Breakfast Meal 1:
Half cup of cooked oats with water
After breakfast:
2 CLA 1000 Softgels
Pure Protein 1 and a half scoops
Mid-morning meal 2
1 Small green apple
30 min before lunch 1 Phedra Cut XT
Lunch meal 3:
2 Tbsp lean mince, with brown basmati rice
3 Coctail tomatoes
After lunch:
2 CLA 1000
15:30 – 2 Phedra cut ultra xt
16:00 – Diet fuel shake 1 serving
30min before dinner: 2x Phedra cut ultra SF
Dinner:
1x Skinless Chicken
Half cup of mixed veggies
Half cup of carrots
After dinner:
2 CLA 1000 Capsules
Keep to a cheat free week!
Gedagte vir die dag / Thought for the day…
Die Here sal ons altyd lei en selfs in droe tye verkwik. Hy maak ons sterk en ons lewe sal soos ‘n tuin met volop water wees. Dit alles sal gebeur as ons help om geregtigheid aan die verdruktes te laat geskied. “ Joyce Meyer”
‘n Dankbare hart wys die Here dat ons gereed is vir ‘n nuwe vlak van seening. Danksegging is deel van die leefstyl van iemand wat God werklik loof en aanbid.
Jesaja 58:11
Die Here sal jou altyddeur lei; selfs in dor streke sal Hy in jou behoeftes voorsien. Hy sal jou sterk maak.
Isaiah 58:11
New International Version (NIV)
The LORD will guide you always; he will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail.
Note:
The Lord will ALWAYS be there for you and me no matter how bad a situation may look like. Put your faith, trust and confidence in Him. Let your life be like a fountain overflowing with water to others. Be a blessing to others!
Journal for Day 4:
Today was a typical Sunday, lazy and not doing much. I was in bed most of the afternoon, after I took a Corex for flu I went straight to bed. Sleep is always the answer for getting better!
Well I must say I’m feeling much better and I’m excited for the week ahead…
I did my planning for the week and this is how it looks like training wise:
Monday:
Morning: Weight training day 1
Tuesday:
Morning General Cardio – gym
Evening: Action Netball
Wednesday:
Morning: Weight training day 2
Evening: Zumba – Cardio
Thursday:
Evening: Action Netball
Friday:
Morning: Weight training day 3
Satuday:
Morning: Zumba
ABS
I decided to slightly adjust my gym program “weights” and now my mind is set and I’m ready to go full steam.
It is obvious that my success for this challenge is in my training program and obviously the nutrition part as well. My goal is to loose around 8kg. When I weighed two weeks ago I was 55.8 this morning I was 53.6! I will see how it goes weight wise for I am more set on fat percentage results if I can be toned to a professional level I don’t care if I compromise on the kilos…
What is your view on this, what are your goals? Please share with me.
I’m looking forward to this week and always remember to take one step at a time…We always look for instant overnight transformation but that is not possible. This challenge is perseverance! Keep your mind set on your goal at all times.
Day 4 Eating:
Wake up 2 Phedra Cut Ultra XT with lukewarm water
Breakfast Meal 1:
Half cup wholewheat pronutro with water (I had this before we went to the Wimpy, there was not power in town from 6:00 this morning, only had a still water at Wimpy with lemon)
After breakfast:
2 CLA pure 1000
Mid-morning meal 2
10:00 Diet Fuel Ultralean shake 1 scoop
1 Small green apple
30 min before lunch 1 Phedra Cut Ultra XT+ 1 Phedra Cut SF
Lunch meal 3:
1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3 Cherie tomatoes sliced in half with one leave lettuce and cucumber wheels. Same as yesterday.
After lunch: 2 CLA 1000
16:30 Diet fuel shake
2 Phedra cut SF
Lots of water…
30min before dinner: 1 Phedra Cut Ultra SF
Dinner:
Lean mince + Stir fry veggies mixed in mince – altogether 120grams
4 Cherrie tomatoes + cucumber
Small glass Coke Zero
After dinner:
2 x CLA 1000
Visit the USN site; www.usn.co.za for the Calorie Chart this will give you a nice variation on foods. You don’t have to eat skinless chicken/tuna everyday you can differentiate on your options. I will work out my menu for this week! It is important not to get bored with your menu.
Journal for Day 3:
Journal for Day 3:
Ok so I woke up this morning and guess what, man down with the flu bug argh! So my Zumba class was not an option but hey with 2 Phedra cut tablets I was ready to be super spring clean women lol. Have you seen the movie There is something about Mary? Well I was like that lady almost lifting the furniture with one hand ;-). Energized while feeling sick…Although this lasted only for a few hours when I really started feeling sick. Eyes that are burning and glands that feels like tennis balls is not a great way to start the challenge. But hey all positive and trust I will feel better in no time! Just jealous to see my hubby go to gym leaving me behind :-(!
Have to say my arms are rather sore today from yesterday’s session…
We went for dinner with the family but I am proud to say that I ordered a sirloin 200g but cut it in half and had a 100g with a little bit of salad… Didn’t want to eat the salad for they poured salad dressing over it after I said grilled meat, no basting, salt and salad without any dressing! I decided for a reward I will have some USN protein desert. Don’t really eat chocolate but hey if you have a sweet tooth you have to compromise somewhere ;-).
I must honestly say that I have never been so motivated about something in my entire life! I have always wanted to look like a Jamie Eason and the time has come to work hard for it and to maintain it… People can be so unsupportive without realizing it. Have to say that this challenge is 101% for myself and I must be honest that people can laugh at me and say it is impossible to look good I don’t care, they are actually the ones reminding me of how bad I want to live a healthy lifestyle. To be someone who is energized, filled with confidence and just be overall healthier!
Have you ever felt like this?
Follow this link to read more and get some fantastic advice, training plans: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html
I have so much energy already. Even though I only really started on Thursday I already started with the basic eating plan some two weeks ago… Now just to shake of the flu I am so excited to get in the gym…
Hope you are enjoying the weekend so far, Potchefstroom don’t have any power tomorrow from 6:00-20:00! So I will make sure to charge my iPad and laptop tonight to keep me busy tomorrow.
And some time on the driving range won’t hurt can work on my swing and some putting. 😉
What have you been up to this weekend so far?
Day 3:
Wake up 2 Phedra Cut Ultra XT with lukewarm water
Breakfast Meal 1:
Half a cup Kellogg’s All Bran flakes with just enough fat free milk to cover. (This tasted like a full English Breakfast, after two weeks of dry water oats)mmmmm.
After breakfast:
2 CLA pure 1000
Mid-morning meal 2
10:00 – 1 serving Diet Fuel Ultralean with 300ml water
Small orange
30 min before lunch 1 phedra cut ultra xt
Lunch meal 3: 13:30
1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3 Cherie tomatoes sliced in half with one leave lettuce and cucumber wheels. Was delicious!
After lunch: 2 CLA 1000
15:30 – 2x Phedra Cut Ultra XY
16:00 – Pure Protein Shake
Lots of water throughout the day…
Dinner: (Dros)
100g Grilled Sirloin Steak
Little bit of Salad
Water with lemon
Gym: I wanted to do a Zumba class this morning but had to cancel for it is to risky to gym when having a flu.
Cheerio of to bed now!
Journal for Day 2:
Today was only day 2 and I must honestly say it was a tough day mentally. I was extremely irritated and short tempered. The diet is no problem to me but I woke up feeling rather tired and could feel I’m busy getting a flue. My nose is blocked and I’m walking with red cheeks from hot flushes.
I struggled to fall asleep last night and I think it was because I had dinner so late. I would also advice to rather take the Phedra Cut Ultra XT before four o’clock in the afternoons, I would say between 15:00 and 15:30! Getting 7-8 hours of sleep is crucial for optimal health and complete recovery!
I realized today that people are so easy to try to discourage others by saying negative things. Don’t let someone else’s disbelieve in you discourage you; rather turn it around by using it to your advantage to rather motivate you! This challenge must be for yourself and yourself only. By feeling good about yourself when reaching your end results will automatically improve your relationships with others so for now focus on yourself and set your goals before you and keep your eyes on the end results.
As I said before I’m a complete cardio high intensity junky and doing weight training was a stretch in itself. It seemed as if I could not get my heart beat up and for someone that is use to intense cardio this is difficult to grasp. My kcal was only 181kcal where I’m use to doing between 400-850kcal in an hour. I must admit that the calculated fat percentage was much more than when doing fitness/endurance training.
My hubby is my personal trainer when it comes to weight training! We did add some tricep exercises that were not on the program. I was using a 7kg on the dumbbells and the machine weights varied. See the rapid fat loss training program for woman.
I seriously need to boost my immune system with some multivitamins for I cannot afford to get sick now! I really hope that those of you that are doing the challenge will have a cheat free weekend, and those who isn’t just keep the snacking healthy.
Share your stories here. Other than feeling “the flue” I have to say I am so motivated and driven for success, my mind can’t stop thinking about the results of a complete body transformation. The feeling of being comfortable in any clothing whether summer or winter is what makes me excited. To be able to fit and look good in anything is what I’m looking forward to.
Having that million dollar comfortable self-confidence smile will be all so worth it!
Day 2:
Wake up 2 Phedra Cut Ultra XT with water ( Try to take the Phedra Cut when you wake up with lukewarm water)
Breakfast Meal 1:
1 Pack oats easy with water
5 Almonds
After breakfast:
2 CLA pure 1000
Mid-morning meal 2
10:00 – 1 Scoop Diet Fuel Ultralean with 250ml water
Small green apple
1 Phedra Cut Ultra XT
Lunch meal 3:
1 Small skinless chicken (steamed)
Half cup broccoli
Half cup sweet potato
2 CLA 1000 capsules
15:30 – 2 Phedra Cut Ultra XT
16:00 Diet fuel Ultralean serving
Lots of water throughout the day
Dinner:
100g Tenderized steak
1 cup Brussels sprout
1 Asparagus (tinned)
2 Cherrie tomatoes
4 Cucumber wheels
1 Cup rooibos tea with fat free milk and 1 sweetener
2 CLA 1000 Capsules
Gym:
Today was Chest, Shoulders and Triceps
Calories: 181 kcal
Calculated fat: 42%
Duration: 55 min
Average heart rate: 113 Maximum: 162
Fat burn and fitness improving
Suggestion: Make sure that you warm up before your session by doing either 5 min moderate intensity rowing with 10-15 treadmill.
Gedagte vir die dag / Thought for the day…
“Ek geniet dit baie om saam met mense te wees wat geen druk op my plaas om volmaak te wees nie. God het ons onvoorwaardelik lief. Dit beteken Hy aanvaar ons net soos ons is en wil ons help om te word wat ons kan wees”. Joyce Meyer
1 Tessalonisense 5:10-11
10Hy het ter wille van ons gesterwe, sodat ons, of ons by sy koms nog lewe of reeds dood is, saam met Hom kan lewe.
11Praat mekaar moed in en versterk mekaar dan met hierdie woorde, soos julle trouens reeds doen.
1 Thessalonians 5:10-11
Amplified Bible (AMP)
10Who died for us so that whether we are still alive or are dead [at Christ’s appearing], we might live together with Him and share His life.
11Therefore encourage (admonish, exhort) one another and edify (strengthen and build up) one another, just as you are doing.
Note:
Don’t be too hard or critical on yourself. Always remember God accepts us JUST the way we are! No matter what or how insecure we may sometimes feel. Turn to Him and ask Him to restore your self esteem, confidence and to help you to reach your full potential. Nothing but nothing can come close to His unconditional love. Have a wonderful day and stay strong with a healthy lifestyle…
Journal for Day 1:
Today is my first day of the 12 week challenge and I am excited and nervous at the same time. ..I must be honest with you by admitting that there are so many thoughts going through my head. Can I do this, what if I fail, what if…I decided to replace all those what if’s with IF… I just again realized that it is so important to replace every negative thought with at least two positive thoughts! Don’t let your mind stand in the way of your success.
Even though it is important to not to be in denial about the challenges a lifestyle change brings, it is going to be tough in the beginning to get used to the new lifestyle but I believe it is so worth it at the end. Remember now; your body is use to snacking on anything you get your hands on. Chocolates, cookies and occasionally a healthy fruit! A new diet/lifestyle will be something to get used to. HEALTHY snacking from now on!
The 12 week challenge requires that you take a photograph on the first day of your challenge with a local newspaper to be proof of your actual start date. My sister Mashinke came over this afternoon to take my before photograph…I was just shocked once again when I saw myself in that bikini in which I felt so comfortable in a year or two ago…Seeing this photograph just made me realize again how bad I really want to reach the end of this 12 week challenge.
This is one the most embarrassing thing to do but hey that is why this blog is for to help each other with the transformation of a 12 Week Rapid Fat Loss Challenge.
The before - all about to change...
The before - all about to change...
Have you ever felt the will to want something so bad but at the same time knowing you have to work so hard for it but that everything will be worth it at the end? It is so easy to neglect our bodies without even realizing it at the time, and then before you know it you are in the position you’re in with hardly any self-confidence.
Tonight was action netball on my program; this is what I do for fun and to do something different from gym. We train twice a week Tuesday and Thursday and this is really so much fun. If possible get yourself an activity outside of gym or something you enjoy doing even though we love gym as well ;-). Whether it’s going for a walk, a jog, mountain biking or whatever it is, this is just a good distraction from everyday routine.
I realized today that this challenge needs planning when it comes to your food. I would say it’s better to plan a week ahead because before you know it you are not home at times or on the run. So keep this in mind and always make sure to have an apple or a shake close by.
Tonight I had skinless chicken with some carrots and mixed veggies. To share something funny: I put on the steamer and after 15 minutes of trying to figure out why nothing is happening I realized I never plugged it in ;-). The timer goes but nothing was happening hehe!
This is it for tonight. Please do share your thoughts and experiences on this blog…We can only help each other!
Breakfast Meal 1:
2 x Phedra Cut XT tablets
1 Packet Oats with water
After breakfast: 2 CLA 1000 soft gels
Mid-Morning Meal 2: 10:00
Diet fuel serving (shake) and a small green apple
Lunch Meal 3: 13:00
1 Slice 100% rye bread with lettuce and half a tin plain tuna
After lunch: 2 CLA 1000 capsules
I had lots of water throughout the day.
Hour befor Meal 4: 15:30 1X Phedra Cut XT
Mid-Afternoon Meal: 16:30
1 scoop diet fuel Ultralean with water
20:30 Dinner: (too late) must try to eat before 19:00
1 Skinless Chicken
Half a cup carrots
Half a cup mixed veggies
After Dinner: 2 CLA 1000 capsules
Change your mind, change your body, change your life!
This is the inspirational words from the #1 New York Times Bestseller Body for Life by Bill Phillips and Michael D’Orso.
Today is my first day of the 12 Week Rapid Fat Loss challenge from USN and I am so excited to finally start with a complete new look on things. The start of a healthy mind, body and life…
First of all I would like to explain to you more about body fat percentages, for some people don’t really know what to aim for. First of all every individual is different and everyone’s goals can differ. What is the ideal fat percentage for me isn’t necessary except able for you, so this will give you a good guide on what is Ideal for your age and your body.
What is a healthy, realistic body fat percentage to aim for so you can have that lean, toned body you desire?
There is five categories of fat percentages namely:
Risky High Body Fat Category:
When you’re in the risky high body fat category (represented by over 30% body for males and over 40% body fat for females) you’re going to see visible cellulite and excess fat all over the entire body. The body shape will look very round and often the body will bulge in certain places where the clothing is right around the skin.
The Excess Fat Category:
Those in the excess fat category have 21-30% body fat for males and 31-40% body fat for females and won’t have quite the degree of excess weight as those in the risky category but will still look largely overweight. These people may carry a decent amount of muscle mass, but it is for the most part covered in a thick layer of body fat as well.
The Lean Category:
For those who want to take their body slightly further, you come to the lean category. This represents between 9-12% body fat for males or 19-22% body fat for females. At this point you will see clear muscle definition, often being able to clearly see where the muscle starts and ends.
There will be little fat to pinch on the body and it will be clearly obvious these individuals are exercising regularly and following a strict diet.
The Ultra Lean Category:
Then you have the ultra lean category, represented by 5-8% body fat for males and 15-18% body fat for females. This is typically where fitness and bodybuilding competitors are coming in, so muscle definition will be at its highest.
Veins may start appearing at this stage and very little fat will be evident at all on the body. Note that females will not look as lean as males (as obvious by the difference in body fat percentages) but this is also because females will have more necessary body fat internally to help support their reproductive capabilities. It would be futile for a female to try and get to the same body fat level as a male as it is neither safe nor healthy.
Risky Stage:
Finally there is the risky stage; less than 5% body fat for males and less than 15% body fat for females. At this point the individual is setting themselves up for a number of negative health consequences and could even risk death by staying at these extremely low levels for an extended period of time. In females, reproduction often ceases when body fat is at this level, setting you up for problems down the road.
Reference: http://www.bodybuilding.com/fun/body_fat_categories.htm
Today was my first measurement sessions and this is how it looked like:
I must honestly say that this was rather a surprise for I honestly expected it to be so much more…
Measurement 18.8.2011
Now the next thing will be to set a realistic goal for myself and to work toward that. Setting realistic goals for oneself is what helps to motivate you when you track your results by doing a measurement every two weeks if possible. This will motivate you and give you the confidence to go forward and to work hard!
My aim is not necessarily to loose allot of weight but more to focus on the overall look of my body. I am not “cut” one bit and this is where my training plan will come in the next 12 weeks. I am more of a Cardio junky and love my Studio Aerobic classes like Zumba fitness. I never wanted to do weight training and that is where I need results. Cardio helps with overall endurance/fitness and I am a walking testimony of that. It is so important to know your heart rate during training and to set goals for every session and to keep the balance. This is where my Polar watch comes in and I am so so thankful for this technology. This may sound stupid to some but it really does make a difference to track your progress or information after a training session. This is a little motivator in itself. 🙂
I will take a before photograph tonight and then as I progress with the challenge.
The beginning of something new…
More about myself: My name is Claudine and Im just an ordinary women taking on this fitness 12 week rapid fat loss training plan of USN. This body and lifestyle challenge is all about self improvement and that sounded just like the thing I needed.
Everything started by waking up one morning feeling tired, having nothing to wear (nothing fits) and then to top it all off feeling dull without hardly any self-confidence….
I just realized this is it I have to do something about myself and to get back in to shape.
Since I found out I have a under active thyroid it just became so easy to always blame all my feelings on the thyroid… Yes alot of that made me feel horrible at times, but now my medication is right so no more excuses the time has come to lose all those extra kilos put on in the process.
I bought a USN starter pack today which includes the following:
Essential products and a guide with tips, eating plans, exercise routines.
Passport to entering the competition
CLA 1000 Capsules
Phedra cut XT Capsules
Diet Fuel
Protein Desert
Shaker
Supplements that I already have:
Pure Protein
CLA Green Tea
Aqua Expel
My supplements corner
I believe success is simply achieved by believing in something wholeheartedly and by having the will to succeed to be a better you.
Join me in this challenge where I will upload all the training plans, eating plans and progress photos starting on 18 August 2011.
I will share my measurements with you and even photos as I go along.
My sister is joining me in the challenge so between the two of us we will keep you posted.
Please ask if there is anything that you would like to know and I will gladly assist with a dive where I can and if I can’t I will make sure I get the right answers from the experts in the field.
Remember to set goals for yourself this will only help you to not lose track of your end goal
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