That's it! I completed my weights class. 6 weeks of twice a week workouts. I never did do measurements (sorry, I seem to have put up a block in this arena) but I can tell you that the jeans I was wearing are now way too loose. I went out and rewarded myself with not one but two pairs of size 30 silvers. Woot Woot! Down a size!
I've learned a few new things and confirmed a few things I felt I already understood.
The scale no longer works as a gauge on progress once weights and cardio are established. I finished my last round at 142lbs and today I was 151.2lbs yet down a size in pants. Enough said!
Carbs are our friends! I'm not saying it's time to break out the hamburger buns and garlic bread. Woah there! What I'm saying is that I pair carbs with protein before and after a weights class. Without it, I see spots. Literally, I get the worse visual aura followed by a killer migraine. My body spoke and I responded accordingly. Now I eat 2-3 eggs with a slice of squirrelly bread (or 2 slices if its the little big man bread. They are sliced thin to add up to half a slice. Same thing.) with a bit of mayo before weights. Then I follow the work out with either a protein shake (whey isolate, spinach, blueberries or strawberries, maybe some flax seeds) or I have more eggs with an apple or the like. I still cook with either evoo or virgin coconut oil.
If it's a cardio day then I change things up a bit. Almost all my workouts are in the morning. I fast before cardio (I'll still have a coffee with cream these days) and follow with a big breakfast. These days I like to have a 3 egg omelet. Lots of mushrooms, onions, zucchini, bell peppers and even a sprinkle of asiago cheese (10-15g). I often will have a single slice of the little big bread (remember these are like half a slice) with a half Tbsp of all natural peanut butter and half Tbsp all fruit jam. I don't do a mid morning snack on these days as breakfast is already later and big. By fasting before cardio I don't feel like I'm sloshing around and ready to puke during my workout.
I haven't been counting calories this last couple weeks as my weight has been stable around 150-152 for that long. When I last checked though I find I eat around 90-150g carbs, 130-170g protein, and about 90-110g fats. Protein is the one that seems to fluctuate the most with me hitting as high as 200g on the rare occasion. My carbs hit the high end when my fibre is up high too (25-35g is high). But really, you could say that I get a fairly comparative amount of each. I didn't plan it that way but it's what I'm seeing that works for me!
My week normally looks like this:
Sunday-family activity (swimming, walking, outside play, etc)
Monday-rest day (but again I'm walking lots just living life such as shopping, banking, and other appts. This is the main day I do them.)
Tuesday-weights 1 hour
Wednesday-gymnastics 1 1/2 hours
Thursday-weights 1 hour
Friday-cardio 30-45 minutes
Saturday- optional rest day but I often slip in another cardio 30-45 minutes
Well there you have it. A total of 4 1/2-5 hours a week spent directly on fitness.
My cradio is either swimming or biking (I have a recumbent bike at home which I'm sweating on as I type this, lol).
Otherwise, many of my old rules still apply. Drinking at least half my weight translated into ounces a day, 2-3 fruit max, eat at least half my calories by the end of lunch and stop eating within 2-3 hours of bedtime.
I plan to keep up my weight training even though the class is done. I can really see a difference! Very little jiggle left to my arms, the ladies have moved up, and I can see some abs peaking through!!! The muscle growth is very noticeable as I've had a few people I've needed to inform that, yes, I am married. :)
Cheers
CAT
I've learned a few new things and confirmed a few things I felt I already understood.
The scale no longer works as a gauge on progress once weights and cardio are established. I finished my last round at 142lbs and today I was 151.2lbs yet down a size in pants. Enough said!
Carbs are our friends! I'm not saying it's time to break out the hamburger buns and garlic bread. Woah there! What I'm saying is that I pair carbs with protein before and after a weights class. Without it, I see spots. Literally, I get the worse visual aura followed by a killer migraine. My body spoke and I responded accordingly. Now I eat 2-3 eggs with a slice of squirrelly bread (or 2 slices if its the little big man bread. They are sliced thin to add up to half a slice. Same thing.) with a bit of mayo before weights. Then I follow the work out with either a protein shake (whey isolate, spinach, blueberries or strawberries, maybe some flax seeds) or I have more eggs with an apple or the like. I still cook with either evoo or virgin coconut oil.
If it's a cardio day then I change things up a bit. Almost all my workouts are in the morning. I fast before cardio (I'll still have a coffee with cream these days) and follow with a big breakfast. These days I like to have a 3 egg omelet. Lots of mushrooms, onions, zucchini, bell peppers and even a sprinkle of asiago cheese (10-15g). I often will have a single slice of the little big bread (remember these are like half a slice) with a half Tbsp of all natural peanut butter and half Tbsp all fruit jam. I don't do a mid morning snack on these days as breakfast is already later and big. By fasting before cardio I don't feel like I'm sloshing around and ready to puke during my workout.
I haven't been counting calories this last couple weeks as my weight has been stable around 150-152 for that long. When I last checked though I find I eat around 90-150g carbs, 130-170g protein, and about 90-110g fats. Protein is the one that seems to fluctuate the most with me hitting as high as 200g on the rare occasion. My carbs hit the high end when my fibre is up high too (25-35g is high). But really, you could say that I get a fairly comparative amount of each. I didn't plan it that way but it's what I'm seeing that works for me!
My week normally looks like this:
Sunday-family activity (swimming, walking, outside play, etc)
Monday-rest day (but again I'm walking lots just living life such as shopping, banking, and other appts. This is the main day I do them.)
Tuesday-weights 1 hour
Wednesday-gymnastics 1 1/2 hours
Thursday-weights 1 hour
Friday-cardio 30-45 minutes
Saturday- optional rest day but I often slip in another cardio 30-45 minutes
Well there you have it. A total of 4 1/2-5 hours a week spent directly on fitness.
My cradio is either swimming or biking (I have a recumbent bike at home which I'm sweating on as I type this, lol).
Otherwise, many of my old rules still apply. Drinking at least half my weight translated into ounces a day, 2-3 fruit max, eat at least half my calories by the end of lunch and stop eating within 2-3 hours of bedtime.
I plan to keep up my weight training even though the class is done. I can really see a difference! Very little jiggle left to my arms, the ladies have moved up, and I can see some abs peaking through!!! The muscle growth is very noticeable as I've had a few people I've needed to inform that, yes, I am married. :)
Cheers
CAT
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