So, I've been thinking about how to write this post for about two weeks now... I don't want to burst anybody's bubble or step on toes... but most of all, I wasn't sure how to write this without attaching my own personal experience and emotion that's associated with it. This may get a little choppy, so please, bear with me (also... if you actually get through this whole post, I'll be proud and there will be some fun info at the end).
For years and years, I’ve heard about how when you’re trying to lose weight, you need to keep careful track of your calorie intake. Essentially what you want to do with a nutrition plan combined with your exercise is to burn more calories through the day than you take in.
No news there, right? Well… here’s what you may NOT know.
For some people, it’s a matter of eating less; constantly counting and journaling your food intake so that you can cut down on calories. For others however (ahem, me), there is the opposite problem. I need to be counting calories to make sure that I’m eating ENOUGH.
I know, weird.
When I was younger (14 or 15), I was already pretty overweight. I heard that in order to lose weight you had to cut down on your caloric intake. Only problem… I didn’t do my research and I didn’t ask anyone. I didn’t know what a normal person is supposed to eat during the day – roughly 2,000 calories to maintain your weight 2,500 for the extremely active and athletic). I also didn’t take note of the fact that what kind of calories you intake matters. 400 calories of processed and sugary foods is a very different 400 calories than one enriched in veggies, protein, and whole grains. Needless to say, as a young teenager, I preferred the former.
Somewhere, and I don’t remember where, I got it into my head that a normal person is supposed to eat only 1,200 to maintain their weight (um yeah, I totally just cut out a meal and a half in there). So me and my bright self decided that I had to cut it down from there to be able to get rid of the excess pounds; all the way down to 800-900 calories a day.
For the first month or so, I was hungry all the time but I couldn’t figure out why. I knew I was cutting back on my food intake, but com’on, that’s what you’re supposed to do, right?
“It doesn’t matter what kind of calories they are,” I told myself, “just that you’re consuming less of them.”
Ha. No. Big time wrong.
Almost immediately I not only stopped losing weight, but I even started to gain a little. Because, duh, I wasn’t feeding myself enough. My body was freaking out because it thought I was in starvation mode so held on to every little ounce of food out of its natural survival instinct.
Very long five year, painful and bad story short, I eventually got to the place where I had to face that the calories I was putting into my body were the problem. It wasnt about how much I was eating, it was about what I was eating. So this is where I want to caution you.
Yeah, solid fruit and veggie diets can be good for you... but only in the short term. Your body does need the protein and carbohydrates (and yes, even some sugar) in order to maintain balance and stability and then to promote muscle growth (some of you can read that as fat burn... whatever. almost the same difference).
Before I started Insanity back in December, my older sister (now a certified fitness instructor) literally made me swear that I would eat... and eat a lot. I wasn't allowed to skip breakfast, cut meals, to get "too busy" again, or to just eat sugary/high carb foods.
So ladies... as you are going through any weight struggle... yes, a change in eating habits is important (2 cookies not 5 and yeah, add more salad to your daily intake), but you NEED to eat. I've seen a picture circulating where the tagline is "nothing tastes as good as skinny feels." I'm sorry, not to be disrespectful, but that mentality really is a bunch of crap and is extremely dangerous.
We are created such that we need sustenance; and no, not just men. The more you work out and the harder you do, the more you need to eat. As I said before, the kind of calories you consume does matter - 400 calories of healthy greens and some grilled chicken will do miracles for your body; wheras 400 calories of potato chips... not so much.
One thing I've also learned.... never cut out anything. If you have a food allergy, that's one thing. But don't tell yourself that you can never have the chips, cookie, or ice cream. That just sets you up for failure. The balance is in moderation. Let's face it... I LOVE ice cream, but I dont have to have it every night; and when I do, I can deal with just one scoop not a heaping bowl. Will it possibly take me longer to lose all the weight? Maybe. But I know myself well enough (and have seen it happen) that if I completely deprive myself of ice cream for any period of time... as soon as that period is over, I have to have atonofitallthetimeorelseIfeellikeI'mabouttodieandwillneverhaveicreamagainsoeatitallrightnow!!!... you get the point.
Bottom line... if you're going to be working out a lot or even hard for short period of time, you MUST eat, eat regularly, and eat more than you think (yes, I did just say that). Once your body has transitioned into fat burning, the healthier food you take in will burn faster because your body doesn't question when the next time you will feed it is. Find ways to cook veggies so you like them. I know a salad every night the same way gets pretty boring... so try new stuff. Don't get so yanked in by calorie counting that you forget what kind of calories you're using. Eat the strawberries, not the gummy bears. Make your own french fries (sweet potato fries!) instead of stopping at McD's on your way home; bake them, don't fry - season with garlic and pepper, not as much salt.
It's amazing the ways you can adjust to help your body without even really trying!
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p.s.
I know you're all curious (if anybody is actually reading this) about how much weight I ended up losing with Insanity. I finally did check (actually it was several weeks ago that I checked, I just keep forgetting to post it). No it was not a dramatic 40 pounder like you see in the infomercials; I didn't go from a size 18 to a size 4 in 60 days. But here's what did happen:
I lost 7 lbs, went from a tight size 12 to a good fitting size 10 and am confident when I walk out the door in a fitted shirt and jeans that I don't (usually) look like a blob.
But here's what's even more important... during that process, I gained a boatload of muscle, endurance, energy, overall strength, general happiness, and health. I breathe better, don't get nearly as many cold spells (my family will testify... I used to be frozen nearly all winter and into the spring even when piled in layers and blankets).
If you ask me (and nobody is, so I guess it's a moot point, but I'll say it anyways), what I have gained is of such greater importance than what I've lost.
Tuesday, March 27, 2012
Monday, March 12, 2012
Tilt, Tuck, and Tigthen
Okay, so Insanity has been over for a little over a week now and I'm still trying not to go into withdrawal. My sister and I are still doing Shaun T's Hip Hop Abs, which is a lot of fun... but let's face it... it's not nearly the same. I miss the muscle shredding intensity and exhaustion. I'm still trying to decide on what to do that will work my upperbody, not just my legs and abs (though HHA certainly does work your abs). Maybe I'll just randomly start doing plank punches and pushup jacks in the office when I need a break. ;-)
Just in case you haven't looked at any information on Hip Hop Abs, here's the general jist: through a variety of hip hop moves and specific positioning, you get a standing ab workout. There are no crunches, sit-ups, or (thus far) teaser style positions. In one of the workouts, you do have some on the floor work, but it is all crafted around a C-sit position. Basically, you sit up straight on the floor with your feet flat on the floor and knees bent, from there, you place your hands under your knees and lean back until your arms are straight and your knees, hips, and back create a C-shaped form. While in this position you do a variety of twists, hip lifts, and leg lifts. It's hard. Your lower abs will be on fire. And you really do have to concentrate on breathing.
The majority of the workout, however, is standing dance moves that target your abs by using Shaun's "tilt, tuck, and tighten" method. As you do the moves, you slightly pull your shoulders over, tuck your butt under, and exhale with every move so that all six of your ab muscles contract. With every step, you do a standing ab contraction (almost like a crunch). It's easy to also go at your own pace and take a break while still moving if you need. Simply stop TTT-ing, but keep your feet moving.
It really is a good workout and definitely gets you sweating, even if just only 30 minutes. HHA combined with kickboxing class twice a week and now Zumba class again twice a week... I'm turning into a fitness junkie. Alright... let's just be out with it... never thought I'd say this but... I LOVE WORKING OUT! The radical increase in energy, stamina, and just overall mood is incredible.
I saw this picture on Pinterest and it made me laugh... cuz this is truly something I promised myself this year:
As I'm going through this journey, though, I'm realizing that health is about SO much more than just your weight. Because we've been fearfully and wonderfully made, everything within us is connected to something else. Our physical health is connected to our mental health which is connected to our emotional health which is connected to our relationships which is connected to which is connected to which is connected to. I'm quickly discovering that it's not just about being a size 2, 4, 8 or whatever your ideal dress/pants size is. It's not just about having the scale read that glorious number you want it to read. It's not about going on a diet for a season or working out like crazy just until you reach your goals.
I tried that. It didn't work.
It's about an all and out lifestyle change. It's about eating healthily not because you need to lose weight, but because fresh and natural food is what's best for your overall health. It's about exercising, not because you want to get rid of the extra flab around your waist, at your hips, or under your arms (maybe all three?), but because you know you need to have strong muscles, a strong heart, and strong lungs in order to do more than just exist or function; but in order to thrive.
Three months ago I started a lifestyle change. Since then, Life has been pretty good and I'm never going back.
Just in case you haven't looked at any information on Hip Hop Abs, here's the general jist: through a variety of hip hop moves and specific positioning, you get a standing ab workout. There are no crunches, sit-ups, or (thus far) teaser style positions. In one of the workouts, you do have some on the floor work, but it is all crafted around a C-sit position. Basically, you sit up straight on the floor with your feet flat on the floor and knees bent, from there, you place your hands under your knees and lean back until your arms are straight and your knees, hips, and back create a C-shaped form. While in this position you do a variety of twists, hip lifts, and leg lifts. It's hard. Your lower abs will be on fire. And you really do have to concentrate on breathing.
The majority of the workout, however, is standing dance moves that target your abs by using Shaun's "tilt, tuck, and tighten" method. As you do the moves, you slightly pull your shoulders over, tuck your butt under, and exhale with every move so that all six of your ab muscles contract. With every step, you do a standing ab contraction (almost like a crunch). It's easy to also go at your own pace and take a break while still moving if you need. Simply stop TTT-ing, but keep your feet moving.
It really is a good workout and definitely gets you sweating, even if just only 30 minutes. HHA combined with kickboxing class twice a week and now Zumba class again twice a week... I'm turning into a fitness junkie. Alright... let's just be out with it... never thought I'd say this but... I LOVE WORKING OUT! The radical increase in energy, stamina, and just overall mood is incredible.
I saw this picture on Pinterest and it made me laugh... cuz this is truly something I promised myself this year:
As I'm going through this journey, though, I'm realizing that health is about SO much more than just your weight. Because we've been fearfully and wonderfully made, everything within us is connected to something else. Our physical health is connected to our mental health which is connected to our emotional health which is connected to our relationships which is connected to which is connected to which is connected to. I'm quickly discovering that it's not just about being a size 2, 4, 8 or whatever your ideal dress/pants size is. It's not just about having the scale read that glorious number you want it to read. It's not about going on a diet for a season or working out like crazy just until you reach your goals.
I tried that. It didn't work.
It's about an all and out lifestyle change. It's about eating healthily not because you need to lose weight, but because fresh and natural food is what's best for your overall health. It's about exercising, not because you want to get rid of the extra flab around your waist, at your hips, or under your arms (maybe all three?), but because you know you need to have strong muscles, a strong heart, and strong lungs in order to do more than just exist or function; but in order to thrive.
Three months ago I started a lifestyle change. Since then, Life has been pretty good and I'm never going back.
Saturday, March 3, 2012
We Survived!
Well, my sister wanted me to title this post... "ha! see if you can do better"... but we then decided against that. Mostly because this is supposed to be an encouraging blog, not a "nanananananaaaaaaaaaa!" blog.
Anyways, we finished Insanity at 9:37 on Thursday morning. The final Fit Test that showed us how dramatic a change we'd been through. After collapsing on the floor and/or couch for a few minutes, the endorphines and competitiveness of each of us burst forth. For at least 20 minutes we sat around comparing our results and sitting in awe of my sister, Abbey (age 15), who literally kicked our behinds. Hard, beating each of our sets by multiple reps (yes, she even beat my buff 6'1", 16 year old brother).
So now I'm sure you're all sitting there thinking, "just shut up and tell me how it worked for you already!" Well, okay. Though I will tell you right now, I actually do not know yet if I have "lost" any weight. Basically, by the time I remember to check, its halfway through the day, I've already had at least two meals and drank about a liter of water. So that result will be coming shortly - just not yet.
As far as other results go, however, there have been some pretty radical changes. The most exciting of which was on Wednesday when I was able to easily slip on, button and zip my favorite cargo pants (something I'd been unable to do in over a year). No pain-to-the-eyes muffin top, no sucking in, no fear that if I sat down surely it would split down the back. They fit! I honestly don't even know why I pulled the pants out of the drawer in the first place... my safe and always fitting jeans and sweatpants were both on top of the drawer.
Another significant indicator were the Fit Tests. The Fit Tests are designed to help you track your progress through the course of 60 days. Just so you can get a hint of how endurance and strength radically improve:
Day 1: Day 60:
Switch Kicks 80 150
Power Jacks 35 60
Power Knees 75 120
Power Jumps 16 45
Globe Jumps 0 9
Suicides 0 15
Pushup Jacks 10 32
Low Plank Oblique 30 65
So there you have it. 60 days of literally insane workouts, we've each seen our strength and health improve. I'm not here to toot Insanity's horn, but I will say that it did kick-start my body back into fat burning and genuine strength building. Abbey and I did the first set of Hip Hop Abs last night and were laughing hysterically during most of it - SO MUCH FUN! I'm actually looking forward to the next 60 days, to get back to dancing and groovin' it out with HHA and Zumba classes.
Let's just hope my hips don't have too much fun (*snicker*).
Anyways, we finished Insanity at 9:37 on Thursday morning. The final Fit Test that showed us how dramatic a change we'd been through. After collapsing on the floor and/or couch for a few minutes, the endorphines and competitiveness of each of us burst forth. For at least 20 minutes we sat around comparing our results and sitting in awe of my sister, Abbey (age 15), who literally kicked our behinds. Hard, beating each of our sets by multiple reps (yes, she even beat my buff 6'1", 16 year old brother).
So now I'm sure you're all sitting there thinking, "just shut up and tell me how it worked for you already!" Well, okay. Though I will tell you right now, I actually do not know yet if I have "lost" any weight. Basically, by the time I remember to check, its halfway through the day, I've already had at least two meals and drank about a liter of water. So that result will be coming shortly - just not yet.
As far as other results go, however, there have been some pretty radical changes. The most exciting of which was on Wednesday when I was able to easily slip on, button and zip my favorite cargo pants (something I'd been unable to do in over a year). No pain-to-the-eyes muffin top, no sucking in, no fear that if I sat down surely it would split down the back. They fit! I honestly don't even know why I pulled the pants out of the drawer in the first place... my safe and always fitting jeans and sweatpants were both on top of the drawer.
Another significant indicator were the Fit Tests. The Fit Tests are designed to help you track your progress through the course of 60 days. Just so you can get a hint of how endurance and strength radically improve:
Day 1: Day 60:
Switch Kicks 80 150
Power Jacks 35 60
Power Knees 75 120
Power Jumps 16 45
Globe Jumps 0 9
Suicides 0 15
Pushup Jacks 10 32
Low Plank Oblique 30 65
So there you have it. 60 days of literally insane workouts, we've each seen our strength and health improve. I'm not here to toot Insanity's horn, but I will say that it did kick-start my body back into fat burning and genuine strength building. Abbey and I did the first set of Hip Hop Abs last night and were laughing hysterically during most of it - SO MUCH FUN! I'm actually looking forward to the next 60 days, to get back to dancing and groovin' it out with HHA and Zumba classes.
Let's just hope my hips don't have too much fun (*snicker*).
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