Michele's Fat Burn Story

[Michele]

Now that I feel ready to move from my Candida cleanse, I want to focus on burning fat and building muscle. So here is my plan.

Weight training will be 8 sets of 8 explained to me by Scott Tousignant in his blog http://www.formerfatguyblog.com/fat-loss/burn-fat-with-the-8-sets-of-8-workout.html
Cardio - HIIT for 20 - 30 min 5 - 6 mornings a week.

I am going to zig zag my calories through out the week so my average calorie count is 3,500 (1 lb) short of what I need per week.

I am going to eat healthy except for 3 - 4 meals a week. These will be somewhat planned treats or foods that I want but are not so healthy!

I have also ordered the Energy Patch. I should be receiving it some time this week. http://www.formerfatguyblog.com/community/viewtopic.php?f=5&t=294&p=2493&hilit=patches#p2493

[Michele]

Time for an update.

Last week I started doing 8 sets of 8 for my weight training.

Monday
Morning cardio - 20 min HIIT
Evening weight training 8 sets of 8 - 3 back exercises, 2 bicep exercises

Tues
OFF

Wed
Morning cardio - 20 min HIIT
Evening weight training - 2 shoulder exercises, 2 abs

Thurs
Morning cardio - 20 min HIIT
Evening weight training - 3 exercises legs

Fri
Morning Cardio - 20 min HIIT
Evening weight training - Off

Sat
Cardio - optional
weight training - Off

Sun
Morning Cardio - off
Evening weight training - 3 chest exercises, 2 tricep exercises
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I found out I am a Sugar Burner which basically means I do better on dark meat and healthy fats (less carbs). I received a lot more detail on what is good/bad for me based on the test. This is a good thing as this is how I like to eat but from what I have read in almost all books, etc. I was eating white meat (chicken breasts and cod) and now I am eating steak and salmon. So I am adjusting my menu accordingly.

The energy patches have not arrived yet. There was a back order so I think I will be getting them tomorrow.

[Michele]

It's been a while since I have updated this. I got tired of talking about losing weight and decided to DO something about it (explanation for my lack of posts here in the last while).

I joined a gym (instead of using equipment from home) and go every lunch hour and also sometimes in the evening as well.

I weighed myself when I got back from my cruise and I had gained 8lbs. So I worked out every day for a week (mostly cardio with one or two days of strength training) and lost 5lbs. I have made Thursdays my weight in mornings so we will see what I have accomplished tomorrow . I am trying not to get too attached to what the scale says as I know it is not always accurate (water retention etc) but I just need to keep moving forward. I don't want to stop and figure out everything exactly as it should be because if I stop to make everything perfect I may lose my momentum.

I am moving more and I am eating less (and healthier). Losing the 5lbs last week really motivated me to just keep on keepin' on.

I'll keep ya posted.
PS. Blush, I am glad you are back.

[Blush]

ya ok, we can make out

[Michele]

I weighed myself on Nov 15 (Thurs) and I have stayed the exact same weight and I am totally cool with that.

I know enough about the pit falls of going by scale weight (and not body fat %). I also know my Tanita body fat % scale adds about 7 - 8% in body fat (I have read up about the accuracy of these scales...that is how I know it is a little high). There is just something depressing about looking at the scale body fat % and seeing it soooo high (even though I know it is incorrect).

But I have decided to suck it up and go with body fat %. I am going to subtract 8% every Thurs on my tracking sheets so it doesn't psych me out!

My eating has been pretty good but my workouts have been awesome. I have gone to the gym everyday (sometimes twice a day). I have done mostly cardio with some strength training.

I have decided no more afternoon vending machine snacks. My eating is clean except for that afternoon snack...even though I have my 1/3 cup of almonds to eat.

So we will see on Thurs how I did this week.

[photogirl67]

Michele

well done

what sort of vending snacks are you going for? sounds like you just need more food. You are working out lots - your body needs more fuel. Rob has said this time and again - up activity level, you have to up food intake. A handful of almonds likely isn't enough.

Trying taking a more substantial snack or small meal with you for the afternoon. Goal is to eat every 3 hours.

[Michele]

Great advice, Darlene. I had not thought of that. It is funny how old ways of doing things kicks in automatically. I want to lose weight so I think of cutting food back ... I will think of an additional snack for the afternoon to have with my almonds.

[Michele]

Update: Yesterday morning was my weight in date and I lost another pound. I took my body fat percentage as well so I can compare for next week.

[photogirl67]

go girl!

[Michele]

This week my weight stayed the same and I forgot to look at the body fat % as it was damn cold standing there naked first thing in the morning!

I was thinking I would have gained this week as I was sick for a good chunk of it so I didn't get to the gym. And of course...the "poor me I am sick" food.

I have shaken the cold away and am back to my normal routine...next week I hope to see results.