When it comes to weigh-in day, it is an awesome feeling seeing the numbers moving in a positive direction. The numbers I am referring to are lean mass, fat mass and body fat percentage.
At the 3 week mark I had my measurements done, and although the number on the scales hadn’t changed, I was pleased to report that my fat mass had dropped, lean mass had increased and my body fat percentage had dropped to 19.9%
Today, at the 6 week mark results were as follows:
Weight: 65kg (no change)
Lean body mass: 53.2kg (up by 1.3kg)
Fat mass: 11.6kg (down by 1.3kg)
Body fat %: 17.9 (down by 2%)
I was over the moon with these results, and when you start to get any results – be that simply feeling healthier, noticing strength gains, or your fitness improving, or a physical change in your body – you want more. The smallest amount of progress will feed you with more motivation.
I have made these changes by including 1-2 additional strength sessions in my training schedule, maintaining 4-5 high intensity sessions in my week (RPM or interval training that I instruct), sticking to 3 strikes (cheat meals) per week and limiting refined sugar to 2 days where possible. These goals are realistic for me, enable to me make a few less than nutritious choices from time to time when I am feeling like striking (and I sure know how to strike) or simply can’t fit in a session before something awesome like tacos!
It is important to understand that you don’t need to train everyday to make positive changes. In fact training 4 times/week could see you heading towards your best self if you ensure the sessions match your goals. For example, If you are trying to lose body fat it is important to get your heart rate up and feel uncomfortable in some kind of high intensity type session 1-2 times/week. If time is an issue for you, then hitting up a group fitness class as well as some form or resistance training to sculpt the muscle under that fat that is dropping off you, and a mind/body session such as yoga/pilates or my “Flex and Stretch” class to calm the mind – should be enough to see you making positive changes. It is at this point I must remind you that “YOU CANNOT OUT-TRAIN A BAD DIET”. So nutrition needs to be in line with your training.
So many clients I meet hate cardio (and let’s face it, most people don’t like feeling uncomfortable). So attending a group fitness class like boxing or circuit will see your heart rate in that uncomfortable zone of which I speak, training in a group or with a partner is motivating (you’re not in it alone!), and the variation of the sessions will keep your body guessing. If you find gyms intimidating, or prefer to train outside, then head along to one of my sessions for FREE and see what it’s all about!
Dietary record for day 40:
Smoothie: banana, 1 scoop vanilla protein powder, 1/3 cup coconut cream, 2/3 cup water, 1 teaspoon cacao powder
Lunch: (post workout)
Leftover kangaroo kebab with sweet potato mash
Snacks: 2 handfuls mixed nuts, 1 x coconut water, apple protein slice, 2 x choc coated flax crackets, long black with cream
1 x burrito (from Leonards), 1 x coconut water
7.30am Flex & Stretch
12 Rpm Xpress
Dietary record for day 41:
Shared apple & sage pancakes and mushroom bruschetta at Solomons Cafe, chai tea with soy milk & honey, long mac with almond milk
Snacks: protein shake (post workout), 2 handfuls mixed nuts, 1 homemade choc, 1 can coconut water (Wong coco)
Lunch: 1/2 gourmet sausage roll from butcher – amazing
Dinner: Hippo Creek Subiaco
Fillet with 2 ribs, chips and blue cheese sauce, shared heirloom salad and gnocci/mushroom/asparagus sides, 1 glass pinot noir, pumpkin pie – DELICIOUS
Strength session 3pm
Dietary record for day 42:
Late breakfast: bacon, eggs and pancakes with MAPLE SYRUP (yum)
Snacks: handful nuts, long black with cream
Lunch: 1 x mountain bread wrap with ham, swiss cheese and hummus
Movie snacks: double shot hazelnut latte, 4 squares sugar free dark choc with hazelnuts
Dinner: 3 x beef tacos with lettuce, capsicum, sour cream and grated cheddar
Dessert: 4 squares sugar free dark chocolate
30 min coast walk (no, this does not account for my breakfast, but an awesome start to my Sunday none the less)