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.