My quiet journey to a glorious body

[Shinsplint]

Great work on the cardio, looks like it is time to increase the weight on the pulldowns

A small notebook is realy good to include in your gym bag for taking notes and is great for recording how you felt about some of your exercises to make it easier to adapt to changes.

From what you posted I am guesing that you have a split routine (different body parts each day), what do your other days consist of ?

Well, the plan I was given includes leg exercises like squats but I build chunky muscles so easily on my legs, in addition to being really pear-shaped, so I'm not doing them. I'm doing treadmill walking, elliptical machine, aerobics and outdoor hiking-type walking. I just really want to get longer, leaner muscles on the legs and build more of the dark fibres, and build up my shoulders to make them more square. For the arms I'd like to build up strength and tone my biceps and triceps cos I don't have great upper body strength and I'm always injuring myself. I was thinking of increasing the pull-down weight but I heard that doing more reps tones rather than increases bulk...? (This is what I want).

Great idea about the diary. I've actually got a notebook that I've had for a few years... Each time I've decided to lose weight I've pulled it out and started keeping notes.... before forgetting it for the next 2 years when I fell off the wagon... ... I'll see if I can dig it out... It deserves to see me finally succeed more than anyone!

Way to go on the working out. You're kicking ass!!

I'm so jealous you're down to under 80kg. I distinctly remember getting that low the last time I did this (2007/8) and it was a major thing to get under 80, then under 70, too!

You can do this. I'm still working on getting under 90 myself, and like I said in my own diary, I think there's something more stalling me and I'll know more when I get my bloods back. Meanwhile, I can't take that as an excuse to avoid exercise! I'm fine on the food/cals side, but need an asskicking on the exercise. Just watched loads of TBL on youtube and I find it really motivating. I'd love to spend hours and hours getting worked out!

I would love to be able to afford the luxury of the time and money for a trainer!

I didn't know TBL was on Youtube! Awesome! I've got a personal trainer for exactly one session ... complimentary... After that, I have to pay extra. To be honest, I would much rather prefer a friend to go to the gym with... I see other women going there and working out together and they seem to have such a fantastic time. Unfortunately, none of my friends are into exercise; they've never bloody needed it ... grrrr.....

I think you're doing absolutely great. Once you get your blood test results back you'll have an even better idea of what you need to do. Wouldn't it be great if I could live near you and we could go out and exercise together! (Before a pint at the local pub!) I'm the same as you actually, with the lifestyle: I either do well with my diet or with my exercise but it's so hard to get both working together. But it makes you think, if we can tweak that, we'll be kicking some serious pounds into Never-Neverland. Yeah, let's rise to the challenge!!! It's time to bring out our inner Xena Warrior!

 

[Shinsplint]

Slack day

So yeah, today was a real slack day for me. I roused myself just enough to hear mum telling me she was off to Phillip Island with Dad for the day... before falling back to sleep... And because of sleeping at 6am the night before, sleeping on till 6 bloody pm.... Great! Needless to say, I woke up feeling drugged. It was that hottish, dehydrated, woozy feeling you only seem to get when waking in the afternoon... Chrikeey, I thought those days were over... Once the university boozing and swot vacing years were done..... hooray, I guess youth dwells on! (Got that, ass and boobs? You are 20 years old, REPEAT 20!!!)

So after I figured out where I was and what day it was and shit, I realised that the folkies had taken the car and I had no way of getting to the gym.... thereby would miss out on cardio and weights for the 2nd consecutive day, as well as the 5.30 High Energy class I was looking forward to. But I consoled myself with Desperate Housewives, 2.5 Men and other shows I've had withdrawal symptoms from not watching due to the Australian Open tennis. Ate 2 sandwiches, an apple and a few after-dinner mints, followed by a cup of cocoa and 3 amaretti biscuits. The Nutella has run out, and today, so did the mints.... so I'm hoping tomorrow will be a clean start! Aha! Aha!

And just to keep myself accountable and up the adrenaline factor, because I've never been seen without my clothes on, not for a good 10 years anyway, by total strangers.... I've decided to post a before pic in my diary.

The pic is of me last July, about 5-8 kgs into my weight loss, but about the same amount heavier than I am right now:

[NB: Legs were seriously red from waxing plus FAT; and undies were starting to come apart at the seams from excess weight... This is so one of my motivational shots].

 

[Trusylver]

I was thinking of increasing the pull-down weight but I heard that doing more reps tones rather than increases bulk...? (This is what I want).

this is not the way to go, when looking at rep ranges

reps 4-8 = strength gain but less building of muscle size(only if eating enough calories), maintain existing muscle size so fat is lost not muscle during calorie deficit
reps 8-12 = muscle gain (if in calorie surplus)
Above 12 = endurance, but not strength or muscle gain, little to no benefit for maintaining muscle while cutting cals

tone = loosing fat and maintaining muscle

there won't be any muscle size gain without a calorie surplus and as your in calorie deficit to loose fat, your not going to get large bulky muscles.

 

[antonito]

Depending on how much muscle mass you have now, you may want to build up so there is something to show once the fat has been burned off. The "toned look" requires a minimum of muscle to be noticeable, otherwise you just look really stick-like

 

[bellyoff]

And just to keep myself accountable and up the adrenaline factor, because I've never been seen without my clothes on, not for a good 10 years anyway, by total strangers.... I've decided to post a before pic in my diary.

Right on posting those Before pics. Mine definitely provide additional motivation, as I can't wait to post the After! Sometimes I trick myself and think, "Oh, I've been so good, so healthy....I'm not that overweight." I just look at my pics and they remind me of the work I have to do. Part of the reason I gained so much in the first place was being content to completely ignore reality.

I think it's quite brave you've chosen to see yourself as you are. It's great that you're on the path to improve! Keep plugging along!

 

[Shinsplint]

this is not the way to go, when looking at rep ranges

reps 4-8 = strength gain but less building of muscle size(only if eating enough calories), maintain existing muscle size so fat is lost not muscle during calorie deficit
reps 8-12 = muscle gain (if in calorie surplus)
Above 12 = endurance, but not strength or muscle gain, little to no benefit for maintaining muscle while cutting cals

tone = loosing fat and maintaining muscle

there won't be any muscle size gain without a calorie surplus and as your in calorie deficit to loose fat, your not going to get large bulky muscles.

Thanks for that info Tru. I'm actually getting tired of doing high reps! I'm already noticing a slight change in my shoulders and triceps so we'll see what upping the weight gradually will do over the next few weeks. (I'm listing my accurate weights in next post).

Depending on how much muscle mass you have now, you may want to build up so there is something to show once the fat has been burned off. The "toned look" requires a minimum of muscle to be noticeable, otherwise you just look really stick-like

You're right... the problem is right now I have no idea how MUCH muscle is actually under there.... since the layers of fat on top kind of obscure it. I have to judge by strength until the fat mass melts away and I can see what's going on. Oh the anticipation!

And just to keep myself accountable and up the adrenaline factor, because I've never been seen without my clothes on, not for a good 10 years anyway, by total strangers.... I've decided to post a before pic in my diary.

Right on posting those Before pics. Mine definitely provide additional motivation, as I can't wait to post the After! Sometimes I trick myself and think, "Oh, I've been so good, so healthy....I'm not that overweight." I just look at my pics and they remind me of the work I have to do. Part of the reason I gained so much in the first place was being content to completely ignore reality.

I think it's quite brave you've chosen to see yourself as you are. It's great that you're on the path to improve! Keep plugging along!

.

bellyoff, you are so sweet! And - that is so true! Why is it we see ourselves in the mirror and a few minutes later, we've forgotten what we look like? Until we pass by a shop window or something and see that enormous mountain sticking out behind! iggy: I've been self-conscious about my body all my adult life but this time I really thought I had nothing to lose by posting my before pics before I actually lose the weight. I mean, most people will respond with encouragement, which is great, and anyone who responds with revulsion and bids me get back to the pig pen will probably encourage me even more. iggy: It's not as if people from the internet will show up on my doorstep tomorrow yelling, "Ha HA! We saw you naked! You're a fatty! Ha ha!!" Hehe, yeah so it's all good.

 

[Shinsplint]

After 3 days of no exercise and eating crappy sugary junk food:

*60 min treadmill walking with incline at least 3.0, speed 4.8 kph;
*2.5 min elliptical;

*weights:
Chest press - 5+5 kg, 2X12 reps;
Pectoral Fly/Rear Deltoid - 12 kg, 2X10;
Pull down - 15+5 kg, 2X18.

I didn't alter anything on my routine today because I hadn't worked out with the weights for a few days and needed to get back into it. As it was, I was stuffed from the heavy cardio workout, lack of sleep and low energy. Lately, I wake up in the middle of the night and can't get back to sleep. So today I have forced myself to stay awake all day with no naps until now, about 5pm. I'm hoping to hit the sack within an hour and sleep on through till morning. I really hope I won't need the loo again, as I never did until I started this sugar fest of the last few days. I reckon I'm getting diabetic or something.

So that's today, as of Sat I think I will look at increasing the weight amounts!

 

[bellyoff]

After 3 days of no exercise and eating crappy sugary junk food:

*60 min treadmill walking with incline at least 3.0, speed 4.8 kph;
*2.5 min elliptical;

*weights:
Chest press - 5+5 kg, 2X12 reps;
Pectoral Fly/Rear Deltoid - 12 kg, 2X10;
Pull down - 15+5 kg, 2X18.

I didn't alter anything on my routine today because I hadn't worked out with the weights for a few days and needed to get back into it.
So that's today, as of Sat I think I will look at increasing the weight amounts!

Hey! Way to get back into the swing of things. Three days is better than a week. Good luck on increasing those weights. It's great you're building more strength. I'm hoping to begin weights in a month.

 

[MissJellyBelly]

Nice workout yesterday! Way to get back on the wagon girl!! Whoo hoo!!

 

[Shinsplint]

Update

Well, still no job on the horizon and I'm getting desperate...

Eating could be much better, as I seem to be consuming more chocolate and ice-cream than usual (and considering I should be on a zero consumption diet for these things, this is not good at ALL).

On the good side though I am being consistent with my gym workouts and walking my hills... And I can't believe how quickly I'm putting on new muscle! My legs are looking much better than they used to and my arms are feeling more tough underneath the fat. The other night I absent-mindedly scratched my shoulder and because I was tensing it I was nearly knocked out of bed by how tough it felt! It felt like iron!!! The only negative side-effect is I'm noticing a lot of blue veins popping up all over my hands and body, where I couldn't before. Not sure if this is from weights though...

Went to the doc for a blood test.... Blood pressure is 'perfect' but I'm still waiting for the sugar, hormone, thyroid tests which I get on Monday...

Last night I slept for a full 10 hours which is a big relief because I couldn't seem to sleep for more than 5 hours at a time for a week and I've always needed at least 8. Not sure what did it, probably the kick up the metabolism's butt, I'm hoping.

Had my complimentary personal training session 2 days ago and it went well. I was doing 4 kg weights each hand where I'm used to 1.5 kg.... but I managed to finish.... Then yesterday, I felt a bit of tightness in my triceps, nothing major.... Then today, after my cardio session I suddenly got a MASSIVE case of DOMS, right on my left tricep near the funny bone and it killed!!! All bloody day I haven't been able to lift my arm to even scratch my face... It feels a bit dumb trying to pin up my hair using one hand, I can tell ya... lol...

The weight is stationary, still on 80 kgs.... But the torso fat is slowly coming off.... I just need to stay away from that junk food... Right now, my passion is M&Ms.... bloody little devils, they keep enticing me... who was the guy who had the idea to give them personalities... he was a bloody genius!


Oh, but the best thing is, after searching nearly every bleedin Target in Melbourne, I finally found some hand weights... at K-Mart! Yippee! I bought a pair of 1.5 kgs... Imagine how stoked I was when I tried them out at the store and realised that both the 0.5 and 1.0 kg ones were too light for me! Hehe!

 

[Trusylver]

2nd day after is usually the worst day for DOMS, a hot/cold shower routine (1 minute hot then 1 minute cold repeated 3-5 times) imediately after your workout will help reduce the severity of the DOMS. As your body adapts to training the DOMS will also become much less severe or even non existant.

well done on the gut fat reducing

 

[MissJellyBelly]

I hope you get a job soon!! All that stress does not make losing weight easy!!

So glad to hear about you building some muscle over there! Great job!

M&M's are addictive! Mmmm

I have not had any sugar in a week.