Week 2 of new Fitness plan!

Well everyone the last time I posted I shared with you my true stats. This was not a decision I took lightly I am very self conscious about my weight and numbers. However I felt it important to post so that you can see the true transformation I am making and know that I is possible for you as well if you just stick to it.
WELL........
 Here were my stats last week

Starting body scan results:                     Week 2 Results:

BMI - 29.1                                               28.6%

Body Fat percentage: 39%                     28.0%

Visceral Fat  7%                                       4%

Skeletal Muscle Mass: 26.8%              33.1%

In just 8 days I was able to lose 10 lbs, I reduced my Body Fat % by 9 %, I reduced my Visceral bat by 3%, &  Increased my Skeletal muscle % by 6%.

I am sure you are wondering how I did it. Well it is simple really....... I work out Daily with 2 days of rest per week, I use will power and self control when it comes to my food choices and I track everything. 

Last post I shared that I would give you more of a glimps into my diet and work out schedule well here it is.

I eat ZERO, sugars none what so ever, I limit Carbs to 20 G per day and that must come from dark green veggies, & I limit salt intake. I eat a ton of Lean protein( fish, chicken, low fat beef, & veggie crumbles, lots of Eggs as well) When cutting Sugars Please read the labels on food dressings are chocked full of hidden Sugar and a ton of salt! just 2 tbsp of Ranch has 1/3  of the amount of salt a person is suppose to eat per day. and it also contains 2 grams sugar. thats 1 gram per tablespoon. 

Aside from Diet I am running according to my Marathon guide. for the last 2 weeks my training has looked like this......

WEEK 1:

Day 1:    Day 2:      Day 3:      Day 4:         Day 5:          Day 6:        Day 7:

 Run         Rest          Run            Run           Cross train        Rest            Run

35 min                     35Min         40 min         1 hr                                  45 min

 

WEEK 2:

Day 1:    Day 2:      Day 3:      Day 4:         Day 5:          Day 6:        Day 7:

 Run         Rest          Run            Run           Cross train        Rest            Run

3.5 miles                   3.5Mi         6 mi             1.5 hr                                7 mi

 

In addition to the running I make sure to do at least 25 pushups daily, 250-400 crunches a day( depends on the day and type of workout I had) and also use 5 lb dumbbells to bench & shoulder presses as well as curls. You may thing 5 lbs is kinda light and it is but its not about the weight at 1st its about reps, & consistency of workouts. 

UNTIL NEXT TIME KEEP PUSHING YOURSELF, MAKE NO EXCUSES AND FEEL FREE TO E-MAIL ME IF YOU HAVE QUESTIONS.

 

 

 

I'm Back after Baby # 2

Well everyone I'm BACK!!!!!!
I know it have been forever since my last post, and for that I am sorry. Since I announced my pregnancy in May of 2012 I kept running up until 24 weeks I was running 2 miles every other day. Then the Dr. made me stop and just 10 weeks later at 32 weeks I went into premature labor. The day before Thanksgiving 2012 I delivered a baby boy 8 weeks premature he was a healthy 5 lbs 12 oz and 17 1/2 in long. His lungs were not matured so he did have to spend a grueling 13 days in the NICU. I am happy to say that he is now a Happy healthy 21 lb 1 Yr old and his Big Brother couldn't be happier to have him here.
All that said I wanted to let you all know that I am back! Back at Weight loss, back in Marathon Training and back to Posting tips, training up's and downs for you and anything else you guys want! Please feel free to Message me and let me know what you want to read about.

2014 GOALS.........OK so this Year I am all about motivation, accountability and Honesty! Since so many of you have messaged me or told me when you see me that You LOVE my posts about workouts and weight loss I want you to hold me accountable this yr. I have set 2 goals this Year in regards to fitness. 

1. by Dec 31, 2014 I will lose 32 lbs. 

2. Is to complete my training and Run another 1/2 and a Full Marathon. 

 Actually I plan to run the whole spectrum this year. I plan to run a 5k, 10k, 1/2 & full! ( the 2nd is only if I resist and prevent any further injury's, this week I messed up my knee but that didn't stop me from making a 5 mile run) As for the accountability part I will be VERY HONEST & slightly EMBARRASSED about my stats.

 For Christmas I got a body scanner and here are my results: I will post new ones weekly as I post my weight loss. 

Starting body scan results: 

BMI - 29.1 

Body Fat percentage: 39%

Visceral Fat ( the dangerous one, this is belly fat, which is the one that leads to higher risk of Heart disease, high BP, Cholesterol, and many other factors) 7%( that's 2% lower then the Normal range) 

Skeletal Muscle Mass: 26.8% 

 

Goal this year is to get  Fat % down & Muscle mass up! This is why I have incorporated strength and weights to my training schedule!

 I am also going to give you guys the averages for each of these so you can see truly where I fall.......

 

BMI: Less then 18.5 Underweight: 18.5-25 Normal; 25-30 Overweight, 30 + Obese

Body Fat %(Female 20-39)

Less then 21% Low; 21.0-32.9% Normal, 33-38.9% High; 39%+ Very High

Visceral Fat: Less then  9 % Normal; 10-14% High, 15% + very High & dangerous

Skeletal Muscle %: Less then 24.3 Low; 24.3-30.3 Normal; 30.4-35.3 High; 35.4 + Very High

(Skeletal Muscle is Good This is the only one you want to be HIGH!)

 

How do I plan to get the changes made. Jan 1 I walked .5 miles, Ran 3.5 Mi, & walked 1mi for a grand total of 5 Miles. I also watched what I ate. Today is Cross training for 1 hr and 45 min and tomorrow I run again. I am in training for a Marathon so Next week on top of my weight loss and scan changes I will post some of my diet and tips for my training schedule! 

2014 MAKE NO EXCUSES!!!!! SET SMALL GOALS AND GO FOR THEM!!!! THE ONLY THING BETWEEN YOU AND YOUR GOALS IS YOU! THERE IS NO CHALLENGE YOU CANT OVER COME IF YOU DON'T JUST GET OUT OF YOU OWN WAY!