|Fit and Healthy with Beth||
Happy Monday!! I want to be 100% honest with you...I have been a little off with my work outs lately. Nutrition has been just about 100% but I just haven't "felt like working out". For someone who loves the feeling of crushing a good work out and not mention the endorphins. To me that was my body telling me I was burnt out.
Generally every 12 weeks (sometimes even shorter than that) because honestly I just need a break! I need to wake up feeling like ahhh I get to work out not I have to work out.
So this week starts some new work outs and honestly I am excited!!! I am really happy with the progress I had with Body Beast and it was super fun lifting that heavy especially doing it with Mike!
I am kind of making my own stuff up to be honest...as I dive deeper into training I find I want to really test myself so I am going to be increasing my work out time per day and really what I focus on.
Goals of the new programming?
~Target my weak areas and make them better: specifically I want to improve my shoulders and my legs/booty. So I will be working those muscle groups more.
With the weights I will also be lifting heavy with less reps and sets (so 3 sets of 6-12 for upper/lower body and 3 sets of 20 for abs).
~I will also be increasing my amount of cardio from...oh around 0 days to 3 days a week. (2 days of HIIT + one day of Steady state cardio)
~ another keep thing is going to be nutrition. I have selected what supplements I'll be using but not so much what macro percentage. I am thinking 40 carbs 40 protein 20 fat but we'll see. I did find out I am a fat burner vs a carb burner which is crucial and main reason I have a hard time gaining real muscle mass.
I will be taking:
shakeology + protein powder
P90x recovery shake (post work out)
Also, I think to reach where I really want to get to, it will take me about a year to achieve. So I will really need to have the big picture in mind and FOCUS!
So I want to compete...I originally thought I was ready now and for Bikini division I think I could fare okay...but I then realized, I don't want to do "okay" I want to add a little more muscle, and do a fitness or a figure show and I want to place! No more wallowing and not being out right with my goals, there they are!
So then in all of these since nutrition is soooo key how can I or anyone else for that matter avoid feeling deprived?
Well really, in my opinion, it comes down to lifestyle. We are a culture of people who do all things over food. Example: meeting with friends= lunch, celebrating hitting a goal at work= happy hour, birthday celebrating= going out + cake.
Rarely will you find that your friends and family will ask you to go celebrate your sister getting straight A's with a session of rock climbing or hiking. Not to say there is anything wrong with that BUT it all comes down to decisions at that point. If you are in the realm of "I need/want to lose weight" then eating all that crap just because it is there is NOT what is going to help keep that weight off. There are so many other ways you can enjoy life and friends without over indulging and over eating. The first is obviously changing your mind set and what senses you choose to enjoy the most.
Second, if your boyfriend/girlfriend has the metabolism or maybe just doesn't have those same goals as you, that's okay just be sure to hide his/her treats from line of vision. If you don't see it chances are you may forget you have them!
Third, have "substitutes" that leave you feeling satisfied. Instead of eating ice cream try low sugar froyo or banana protein icecream (you can flavor this however you like!) or for me instead of eating all of his crap I may just have a fiber one brownie...no they aren't the best but I'd rather have something like that instead of a huge heaping plate of something I will really regret!
Fourth, FOCUS. Is that chocolate bar really something you want or is it just a drop in blood sugar or increase in your stress level? I know this is a big one for me! At around 5 pm my levels usually drop which almost always means if I see it I will eat it. I have reworked my calories to prevent this from happening. It wasn't easy or always fun but it got my body where it needed to be.
Fifth, we all slip up sometimes. Move on and let it go!
Have a fantastic Monday everyone!
I hear this one a lot..what time is best for me to work out? Morning, afternoon, night time?
The biggest thing to remember is that there is no right or wrong time of the day to workout...the best time is the time you will get your work out in!
If you are not a morning person and cannot switch up your schedule, chances are trying to force that habit is not going to work well.
My tip: schedule your workouts like any other appointment you have (doctor's, hair appointment, etc) and make it non-negotiable.
If someone asks you if you are free say NO! This is your dedicated work on self time and we need it! Don't feel guilty, you scheduled it!
Workout when you have the most energy and are the most excited to throw on those work out clothes and move your booty!!
Soooo this is where I was at the start (day 1 of the program --post P90x2 which I need to do my review of!! SO sorry guys!)
Start weight 132
Height: 5 ft 8 in
So as you can refer to below I have been sticking to the schedule with the exceptions of with the intensity of these workouts, I have decided to stick with Live Fit a little more and take weekends off. Trust me much needed and I have still been active other wise!
Goals: To add more muscle to my body and work my way to my first competition (I need to figure out when exactly but I am thinking Spring!) and photos! YAY!
After vacation I cleaned up my diet again, back to 35g or less of sugar per day (that includes natural from fruits), and other wise following the live fit meal plan!! (Go to the recipes section and try some!) YUM!
I am tracking my calories with myfitness pal (add me :-) emsimpler). I try to eat anywhere from 1500-1700 daily! As you can see the clean eating makes the biggest difference in the stomach!
I will say this I am SORE!! I haven't exactly like this before so I am really enjoying it and learning sooo much about it!!
Favorite part of Live Fit: lifting for sure...I have done a variety of programs in the past but the intensity and style of this workout is amazing!! I can already see my body changing and I love how I feel! The hardest part is taking the rest sets and rest days!!
Favorite part of Turbo: this is my "soul mate workout" my absolute favorite form of cardio so I love all aspects!!!!
Supplements I take:
-Make sure you eat enough calories!! Eating too little is just as bad as too many!
-Stay the course!! Consistency and following the guide is really key!
Stay tuned and check back for more recipes!
Have you tried either of these programs? What did you like the most?