Friday, April 30, 2010

Proteins.. Why you need it!

Weight: 136 (I would just like to point out my workout... Wow. I have never felt so good from a workout like that. If you do it right, you will feel it on your inner thighs and abs... and it feels fantastic.)

One of the first things my trainer suggested to me when I first started working with one, was to ingest way more protein in my diet. The suggested amount was 1g of protein per every pound you weigh. I was very weary of this due to reports of high protein diets doing bad things for your body. Bad reviews of the Atkins diet plagued my mind. After doing some research this is what I found and it really eased my mind in getting in a lot of protein everyday.

Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts.
(Vegetarians need to be aware of this. To get all the amino acids needed to make new protein—and thus to keep the body's systems in good shape—people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.)

Some ingested amino acids are used for protein biosynthesis, while others are converted to glucose through gluconeogenesis, or fed into the citric acid cycle. This use of protein as a fuel is particularly important under starvation conditions as it allows the body's own proteins to be used to support life, particularly those found in muscle.

The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues (Not just to help you lose weight or gain muscle). That's just about 8 grams of protein for every 20 pounds of body weight.

First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein's gentle yet steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate.

One of the most critical times to ingest some protein is right before workouts. Whey protein powder mixed in water is always a good preworkout choice because of the rapid digestion of whey and excellent concentration of branched-chain amino acids. This allows these important aminos to get into your system where they can be used during the workout to prevent muscle breakdown and enhance recovery and growth. There's another reason to go with whey before workouts — it contains peptides (short protein fragments) that enhance blood-vessel dilation, which allows for greater blood flow to exercising muscles. This promotes the delivery of nutrients (such as amino acids and glucose) and oxygen to muscles during exercise, which is critical for energy during the workout and for recovery afterward. This enhanced blood-vessel dilation may also better maintain your blood pressure as you age and can reduce the risk of cardiovascular disease.

Drinking another protein shake immediately after workouts has been proven to be the best way to boost muscle protein synthesis at the most critical time of your training day, optimizing the muscle-building and growth process. Conversely, if you don't use the postworkout window to feed your muscles properly, you'll actually break down fibers rather than rebuild them, which isn't good for the metabolism.
Research also shows that consuming a protein shake at this time decreases delayed-onset muscle soreness, the discomfort you experience a day or so after a tough workout. A Georgia Institute of Technology (Atlanta) study found that subjects who ingested a protein and carb drink after a workout designed to cause muscle damage experienced more than 50% less muscle soreness than those who took a carb-only drink.

Anyway, its good for you... There is no evidence that I could find that showed or even suggests an adverse reaction by the body. Only good things, which when you're trying ot lose weight... I need all the help I can get.

Monday, April 26, 2010

Week 4

Week 4- April 26th- May 2nd

Weight from Friday: 137 (I weighed myself on Saturday when I worked out and lost a lb, which I feel good about. I'd be really excited to see this change with my change in diet..)

Monday: 60 mins cardio- Elliptical
Tuesday: 60 mins cardio-Elliptical
(5 lb, 2 sets, 10 reps) Jack Knife Pullovers, (7 lb, 3 sets, 20 reps) Sumo Squats w/Lateral Raises
Wednesday: 60 mins cardio- Elliptical
Thursday: 60 mins cardio-Elliptical
(5 lb, 2 sets, 10 reps) Jack Knife Pullovers, (7 lb, 3 sets, 20 reps) Sumo Squats w/Lateral Raises
Friday: 60 mins cardio-Elliptical
Saturday: Rest
Sunday: Rest

Nutritional Goal for the week: Wow... so this has been quite the issue. I've decided to try to eat all my points for the day as well as everything I earn for activity. I plan to leave the +35 unless I really need them (which  very well may be so because I do plan on eggs benedict this weekend).

Friday, April 23, 2010

... Hitting the Wall...

I have been hitting a huge wall. In a bad way. I feel like a backslider... And a jerk. Many things can cause the issues. For me? For me, it has been firing my trainer, seeing my weight plateau, and personal stress.

So, this girl is in need of an overhaul. I think my biggest issue has been the diet. I have tried to focus on veggies and protein only at night, but I am getting burned out! I decided to take a break this week. I didn't even track my meals but did make smart decisions.

Next week, I'm gonna be back on it with an overhaul on my diet. And no trainer. I want to feel good about exercising again and doing things right. I loved the feeling when everything was going the way I wanted.

First overhaul: Diet: I feel that I wasn't eating enough. I'm going to go back to eating pretty normally... still kinda high in protein but not go crazy about it. And I'm going to eat more. I was eating only about 25 points a day... This was my daily points +5 (and doing this everyday so I was eating my +35 a week). Now I am going to strictly eat my 20 points +whatever I earn from working out... Which I have figured out is close to 12 pts a day. So I'm going to try to keep it about 30 pts... Instead of my 20-25.

Second overhaul: Workout: No trainer. That dude was toxic, manipulative, and totally ruled my motivation. Over that shit. I lost my excitement for working out and want it back dang it! When he was upset with me, I wouldn't eat well or would eat too well and too little. I have to do this for me.
I'm also not going to go to yoga for a couple of weeks (mostly due to $). So I'm going to be at the gym daily and doing weights 2-3x a week. I also want to start trying to run once a week. Perhaps get on a treadmill for 10 minutes and start working my way up... As I want to be able to go for a run if I feel like it.

Third overhaul: I've been spoiling myself way too much. I have got to stop rewarding myself ahead of time and having things to look forward to. Thinking about what I'm going to reward myself with really helps me. Especially the black boots for my last reward.... Because I have NEVER been able to fit my calves into knee high boots!

My weight and BMI goals are really specific and no one really NEEDS to get that specific, but I did this because when I have my measurements taken and my BMI done, it helps me to see where I expect to lose weight and where I actually lose weight. If you haven't decided how you are going to reward yourself yet, I strongly recommend you do! :)

135-New training clothes from
130-Heart Rate Monitor
128-New Yoga outfit
125-New Jeans
121-New black boots and a cheeseburger (don't laugh)

Weight:        135     130       128        125       121
Arm:             23       21         18          16         14
Abs:             20       18          16         14         12
Thigh:           30       28          25         23         21
Muscle:       97.5    97.5      97.5      97.5      97.5
Fat:              37       32         30         27         23
Percentage: 27%   25%      23%     21.5%    19.5%

Monday, April 19, 2010

Week 3

Week 3 - April 19th- April 25th

Weight from Thursday: 138 (I lost no weight that last week.. This was a weekend where I went out to eat a lot... And not only that but I did have ice cream and macaroni and cheese for dinner. Although it was whole wheat macaroni and I used spray butter and non-fat milk, it still deterred me from losing weight.)

Monday: Rest
Tuesday: 60 mins cardio-Elliptical
(7 lbs, 3 sets, 20 reps) Deadlifts w/front raises & Calf raises w/overhead triceps DB extension
Wednesday: 60 mins cardio-Elliptical
Thursday: 60 mins cardio-Elliptical
(7 lbs, 3 sets, 20 reps) Deadlifts w/front raises & Calf raises w/overhead triceps DB extension
Friday: 60 mins cardio-Elliptical
Saturday: Rest
Sunday: Rest

Nutritional Goal for the week: I am going to try something new. I have had problems with my nutrition, either getting too much in or not enough. This week, I'm going to try accounting for all of my activity and eat exactly my points. I earn 20 a day plus 35 a week. Then all of my activity points, which I had not been eating until this point... I'd like to use it on more fruit to get the fiber and the carbs.

Monday, April 12, 2010

Week 2

Week 2- April 12th- April 18th

*Keep in mind while reading about my weights training and cardio training that it is completely designed for me to neither gain nor lose muscle, only to lose fat. My heart rate is kept between 117-125 bpm's.*

Weight from Thursday: 138 lbs (My goal this week is to lose 3 lbs but I'd be happy with 2... I REALLY want to get to my 135 goal this week).

Monday: 60 mins cardio-treadmill
(7 lbs, 2 sets, 10 reps) Single Leg Raises w/rear delt flyes and backward lunges w/bicep curls
Tuesday: Bikram Yoga (90 minute session)
Wednesday: 60 mins cardio-treadmill
Thursday: Train w/trainer
Friday: 60 mins cardio-treadmill
Saturday: 60 mins cardio-treadmill
Sunday: Rest

Nutritional Goal: In addition to only having protein and veggies only at night and finish eating by 6pm (except Tuesday since I don't get out of yoga until 6)... I'm  going to stop eating my one sausage a week (I've been letting myself have the sausage for breakfast... It may only be one small link a week but I gotta make a sacrifice to see if that might be the change in the diet I need to see results.

Friday, April 9, 2010

Results are motivating!

The pic is from the day of my first weigh-in  as weighing 150 lbs.

Current weight: 138 (-1.0 lbs, actually I lost 1.5 lbs of fat and gained 1 lb of muscle. I did really good this week. My eating was really clean -Except for Easter but that is a given- Tuesday AND Wednesday I managed to not have anything besides protein and veggies for dinner... I'm starting to feel like I can control that part of myself now... We'll see how this next week and weekend goes.)

If you're not already, I highly recommend having measurements taken. Sometimes your weight can fluctuate and go up or stay the same, but your measurements really show off the work you've done. Honestly, the numbers changing on measurements can really make the difference in keeping your momentum.

I've had major issues before of losing momentum, but I'll tell you what... Seeing those numbers change really help keep me mentally focused. So, just for the fun of it here are mine:

Date:      1/26/2010         2/16/2010          3/9/2010            4/8/2010

Weight:    150.5               146                    141                     138
(In inches):
Bicep:        13                  12.5                   12                       11.75
Chest:        37                  37                      36.5                     35
Waist:        36.5               35.5                   34.5                     32
Hips:          41.5               40.5                   39.5                     38.75
Thigh:         25                  24.5                   24                        23
Calf:           16                   16                    15.25                    15

BMI:         35.2%            33.4%                 32.3%                29.3%

Wow! Seeing that I lost 4 1/2 inches off my waist is so motivating!!! Makes me want to get myself to the gym and continue! I have 17 lbs to go, the goal is still to be there by the end of June. :D

Monday, April 5, 2010

The Plan- Week 1

I had a revelation last night and really want to see if this will work. Every Monday I am going to post my plan for the week as well as a nutritional goal. By Friday I am going to post my weight just to see how my workout plan has worked for me.

Mostly this will involve the changes of cardio and weight training. But I want to see how my body adapts to what I'm putting it through and see if changing constantly will keep the weight coming off. So here goes!

Week 1- April 5th- April 11th

Weight: 139 lbs.

Monday: 60 mins cardio-elliptical machine
Tuesday: Bikram Yoga (90 min session in a room at 110 degrees and 50% humidity)
Wednesday: 60 mins cardio-elliptical machine
Thursday: Training
Friday: 60 mins cardio-elliptical machine
Saturday: 60 mins cardio-elliptical machine
Sunday: Rest

Nutritional Goal: Be done eating by dinner by 630 and eat only protein and vegetables.

My current guidelines nutritionally are:
-I eat by the Weight Watchers Point System and keep my points around 25 points a day. Technically I only earn 20 points a day, but with all the exercise I put in, 25 should be enough (although I may adjust this in the future).
-I eat 5-6 small meals a day and try to at least keep them about the same amount of points, although that usually isn't the reality... but that ranks lowest on the priority list.
-My goal is to hit about 125 grams of protein each day, and I consume a large amount (a 44g protein shake) immediately after working out.
-And the goal is to finish dinner by 6pm and only eat protein and vegetables, however that hasn't been easy (AT ALL) to accomplish.

So, we shall see my weight on Friday and how that pans out for me. Although, I only really expect to lose about a pound. But loss is loss!