Fitness Friday: Regimen Revised and Updates

Greetings guys! It has been a while since I have done a #FitnessFriday post! Now I am back with the jump off!

Sooooooo … about a month ago I shared my fitness regimen. I thought I was doing very well … until I met with a personal trainer 4 weeks ago and he told me that it was way too much cardio and not enough strength training. I thought I gave adequate attention to weights, but he begged to differ. Secretly, I kind of agreed. Even though I was taking bootcamp 3xs a week, I was noticing that not a lot of weight (pun intended) was given to strength training, but more like conditioning, where you use light weights and pump out the moves as fast as you can. During the personal training session, he noticed that I was trying to speed through some of the exercises with the weights (as we are told to do in bootcamp) and he told me to slow down and really focus on what I was doing. It was that moment when I realized that I was not getting the weight training I needed and decided to follow my advice to you all and re-visit The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want by Rachel Cosgrove. I also picked up another book, The Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess by Lou Schuler and programs designed by Alwyn Cosgrove, Rachel’s husband.

I noticed a few things while reading these books … I was not lifting heavy enough weights, I was not getting enough protein in my diet and I was doing too much cardio (gasps! Isn’t that what we are told to do?) I am following Rachel’s lifting plan, as I found Lou’s a bit hard to follow and a lot of the exercises are the same since of the close relationship between the books’ authors. I started last week and it forbade me to do any cardio (that means machines, kickboxing, bootcamps, etc.) and just focus on weights 3xs for the first 2 weeks, which I did. It was sooooooo hard because I am not used to working out and not being drenched in sweat (but trust me, I got sweaty!) I almost felt like I was cheating! I am currently in week 2 of the program and tomorrow (3/24), starts Week 3, where I can throw in some 2-3 days of cardio/conditioning.

So do I notice anything different in 1.5 weeks of lifting? YES! MY GOODNESS! I think my metabolism is just revving up, because I have been noticing that I get hungry every few hours … and it is a different hunger. It almost burns (I call it “Hunger Flames”) and it just sneaks up on you with a sense of urgency. I was in the shower Sunday and had to hurry up and get out because I felt faint! I notice that I crave more meat and protein, as that is what keeps me full!! Bodywise, I have noticed my arms look a bit firmer, but that is about it. I think that Week 3 and beyond is where you really start to see results. I will be taking some photos and posting them next week.

On my next Fitness Friday post, I will also have my goals and current measurements. This is the metric that I choose to use to gauge progress because I do not rock with the scale. Here is an article that I loved back in the day about why the scale lies. Also, in the books I just mentioned, they frame it as losing fat, not weight. Losing muscle is nothing to cheer about!

Here is my revised Fitness Regimen. Just like a hair regimen, we have to make changes from time to time, depending on what is going on and what our bodies need.

* denotes change in regimen

Sunday – Yoga

*Monday – Instead of weights and kickboxing, I am doing only weights due to the intensity of the workouts. Honestly, kickboxing class got boring right fast because the instructor does the same moves.

Tuesday – Bootcamp

Wednesday – Yoga

*Thursday – Weights … for the time being, I am not attending bootcamp class at my job so that I can focus on weights

*Friday – Weights

Saturday – Bootcamp

Now it would not be right if I didn’t leave you with a Lululemon Workout Outift of the Day!

This was me after yoga class on Wednesday, goofing around! I am wearing a Push Ur Limits tank and Roll Out Crops. I was wearing these colors to represent my second favorite ACC team, Duke, but it wasn’t enough. Both NC State and Duke were eliminated in the NCAA last week. Boo!! Thanks to my friend, Tracie, for snapping these photos!

photo 1 photo 2 photo 3

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2 thoughts on “Fitness Friday: Regimen Revised and Updates

  1. Omgosh—I think that we are on the same wavelength. I’m trying to add more weight training into my workouts and more protein into my diet! You’re totally right about those hunger flames. But the good thing is that I feel fuller longer. Knowing that I’m already full prevents me from mindless snacking where I eat because I’m bored but because I’m hunger. *Hello 3pm!* LOL!

    Thanks for being apart of the #fitnessfriday movement!

    KLP | SavingOurStrands

  2. That is such a good point about conditioning vs. weight training because they are very easily confused these days. I am just getting back into working out regularly now, so for now I’m just gonna keep it there but this is such an important balance to maintain. I’m interested in hearing more of your thoughts on those books also!

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