The Fit You

Love Your Body. Love Your Life

Tag: workout

Fast Fat Loss that’s Actually Sustainable

This is a great video.  Love how in-depth this girl goes detailing the kinds of changes she had to make and sustain.  Of course her trainer is the star of the show, all his work and science behind it is what gave her the results she wanted.  (Side note: not a fan of her piercings and shaved hair, just her enthusiasm and success).

I’ve been wanting to write more here at this site 🙂 but with working out almost daily, homeschooling an 8 and 4 year old and taking care of my 20 month old… lol… writing just is. not. happening. anymore. 😀 !!!!

But all that said, the working out and eating in a particular way has paid off.  I’ve lost 30 pounds in two and 1/2 months :O !  I know this sounds like a lot or like I probably looked dramatically different, but with how tall I am, I didn’t look overweight, the gravatar picture I have up right now with my husband is me with this weight on (taken in January).  You can see some fat probably in my face, but for the most part it’s been hard for friends and family to even tell the difference.  But I did go from 152 pounds to 122, and still counting, and this is fat coming off.  To me, it personally feels dramatic.  I’ve been trying to get back into the low 120’s since 2015.  And even though I DID lose all the baby weight with each baby 🙂 , that didn’t account for how I was a tad overweight (10 pounds) with our middle child, and then I was 15 pounds overweight with our third.  So together that was 25 pounds to lose even WITH losing the baby weights each time 🙂 .

Mostly over these couple of months of experimenting with what was working and what wasn’t, I’ve figured out that my body needs more cardio (slow thyroid issues!!). Apparently 30 minutes doesn’t work the same as an hour does for women with thyroid problems, in fact, one credible source I read said a woman’s body doesn’t even start burning calories until about 30 minutes into cardio if she has thyroid problems!  This explains how it was so. hard. to lose weight before when I was only doing 30 minute cardio sessions.  At first I really balked at the idea of doing an hour cardio, but once I gave in and started trying it, the weight melted off at 2-4 pounds a week!  So if you’re wondering about your thyroid, you may want to try the dreaded hour of cardio.

Things in the video that I’ve been implementing as well:

  • Cutting out refined carbs for the most part (sticking to complex)
  • NO SUGAR… at all
  • Keeping my fat intake to about 30 grams a day
  • Taking BCAAs
  • Lifting weights to build muscle and burn fat
  • Cardio

Is Gym-Intimidation Real?

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There’s a word I’ve been hearing out there in the fitness community, called “gymintimidation,” where a person may feel anxiety or even afraid of going to the gym.  Is it real?  Yes, it is!

We go to a very strange gym, in my opinion.  It is just a couple of minutes away from a richer area in our city that is, “google-described” (yes, I checked) as a, “wealthy community.”  And it is for wealthy people… well known NBA basketball players live or have lived there, along with George Strait (famous country music singer for those too young to know), celebrity Pastors if you can call them that, and various other “quieter,” types of basically very rich people.  Since I lived in the town just 20 minutes further out from there, I would go to swim parties in their community sometimes.  It was different… like an oasis away from the urban city not too far away, and fairly intimidating in it’s wealth.

And the GYM, due to it’s proximity to this community, is intimidating.  Last year an extremely tall man held the door open for me when I was getting to the entrance with our toddler, who was taking his own sweet time.  I was slightly annoyed because I didn’t want this man to have to wait so long for our stubborn toddler, but he waited, and was so sweet as I apologized profusely.  A day later when my husband came, he pointed out that same man and told me he was an NBA player, who had actually won a championship with our beloved Spurs (in 1999 says my husband).  He looked him up on his phone and showed me his picture.  I almost fainted.  And I, unfortunately, stared.  THIS was the man who held the door open for me and our stubborn son for so long?!?!  I was waited on by someone who won our city a freaking championship!?!?!

Back to the gym… we do love it because it has an overall family-friendly, very safe feel to it, but when we started back up again this past January, I felt some major “Gym-Intimidation.”

I mentioned we were out of shape… that was probably an understatement.  I had slowly creeped up to about 30 pounds overweight again (I told you, if I look at a cookie I gain weight! Fitness is not easy for me… ), and we had been through a stressful season in life mostly due to busyness.  I found out I’m apparently a “stress,” or “emotional eater.”  LOL

Fast forward to now, in March, I’ve already lost 25 of those pounds through sheer, brutal hard work, and am working to lose even more, but there were many days where the gym itself felt oddly intimidating.

How does one overcome this feeling?  I say follow Nike’s advice and Just Do It!  The more you keep going, and the faster you see the results you’re after, the more confident and at ease you’ll eventually feel.

If you’re an extrovert, try talking to other people.  I find this calms me down and helps me feel more connected and less likely to feel anxious. 🙂

But if you’re an introvert, talking to random strangers at the gym would probably feel even more intimidating.  You can try it and see, but if you’d rather not talk then I’d suggest sticking ear-buds in and focusing solely on your workout and goals for the day.  Get in your own “zone,” so to speak, and you’ll feel more confident and forget about the intimidating environment. 🙂

Back to Daily Hardcore Workouts!

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Random Girl Ready for the New Year!

Well, it’s that time of year again, we usually put our gym on “hold,” over the summer, because we just don’t use it enough during those months to justify paying it (and it saves us money)!  With homeschooling in the Fall, I just couldn’t get my head around doing both the gym every morning AND classes at the same time.  Now that it’s the Spring semester and I’ve gotten better at teaching and balancing life overall, we thought we’d add the gym routine back in, too.

I love going to the gym every morning with my husband.  We’ve actually been going to the exact same gym (off and on) for over 10 years now.   It is surreal the memories I have, almost like flashbacks.  Recently, when we were playing on the basketball court with all our kids, I suddenly remembered when my husband and I were doing that back when I was 21 and it was just the two of us.  How things have changed!  And yet, we’re still playing together on the basketball court, and still so deeply in love.  Having our kids around us really does bring so much pleasure – a kind of enjoyment that’s hard to describe – but it represents almost what we’ve accomplished since then in a way.  We’ve built this family together… and we’re still loving… still playful.

For all the hardships that come with my husband’s kind of afternoon to late-evening schedule, having that time in the morning with him to be able to go to the gym together, is a treasure.  Our son loves it so much more now, too, with not being in normal school.  It’s also great for newborn care, as he lets me sleep in 3-4 or even 5 HOURS to make up for the lack of sleep at night (as I’m the only one who does the night care).  This makes having a newborn almost a breeze… I wake up feeling like a new person! 😀

It’s a good set-up in that way (bad in other ways of course, but you know), however changes are on the wind, and we’ll see what’s to come.

For now as far as workouts go, we’re both heavily into HIIT training routines, mostly cardio with intervals of sprinting at an incline and heavy resistance.  It is not for the faint of heart!  Working out can and should be fun, and it is when you’re in shape LOL, but we really aren’t right now, at least not where we want to be.  These workouts are gruesome and painful, but since it’s only in short intervals of 2 min “climbing/sprinting” 2 min “running with wide strides (which feels like a relief!),” 30 minutes goes by extremely fast and it’s over before you know it.  Then we weight train each day.

It. Is. Intense!

Why do we love interval training?

I remember doing intervals in sports, and I just loved them!  I felt so much faster when I had been interval training, and it actually does build up speed overtime.  But the reason why we do these kinds of workouts is mostly because High Intensity Interval Training (HIIT) has been proven over and over again to be the best workout for burning the most calories, and for fastest fat loss.  It’s just not the same as 30 minutes of cardio going at the same speed.  Interval training burns through calories faster, and the bonus is that I swear it makes the time go by quicker.  Remember though, for dietary needs, my research last year found out that the Keto Diet was NOT recommended for HIIT workouts, sprinting, or heavy strength training.  You just don’t have enough ATP reserved for explosive energy when on the Keto Diet in order to perform well doing these kinds of exercises.

It’s almost 10pm here, going to sleep in order to repair muscles and lose fat 😀  Good night and hope you make this year a great year for your fit life!

Stephanie

Keto Expert Explains Why Women Can’t Really Eat “Keto Diet” All Month

I thought this was an interesting find.  So apparently, even the Keto experts are claiming now that for women, the keto diet falls short of supporting our feminine hormones.

In the video, Leann Vogel, whose written a best selling book on the Keto diet, claims that for most women we just cannot eat a true keto diet the entire month long.  Instead, it’s more like 7 days, or a little more if you’re lucky.

Yes, you read that right… this is an expert on keto claiming that women can only really eat a true keto diet staying below 20 grams of carbohydrates and eating excessive amounts of fat (above 100 grams), for about 1 week out of the month.

For the other weeks she recommends a more “paleo-style” plate with paleo carbs such as sweet potatoes and such, and even on the more “ketogenic” days, adding up to 100 carbs and lowering the fat intake.

This is pretty much what I found out about a year ago when I started really researching this new fad diet, which models closely the Atkin’s diet (although with a ton more fat consumption, and more veggies and fiber).

Unfortunately for Keto Advocates, women need carbs to support our hormones, this puts the fad-dieters into a dilemma.  This is the problem Leann Vogel claims to have “solved,” for women, except ironically (or hilariously) the solution is a completely different diet (Paleo)!

Check out one of her older videos where she reveals all the problems women can have while on this diet (that can be remedied by going more Paleo and breaking from the Keto-fad):

In this last video, she even at one point says that sometimes there’s a problem with the program you’re following.

So again… to recap 😀  This is a Keto Expert admitting there is a problem with the base amount of carbs women should have in a keto diet, and is advocating for women to follow a completely different diet for about 3 weeks out of the month!

Am I the only one who thinks this is hilarious?  😀

Jillian Michaels Slams Diet Fads & Instagram “Booty”

I love Jillian Michaels.  She was the first workout I did after I had our first baby that helped me to lose all the weight.  I do credit Tracy Anderson’s workouts for getting me back to being muscular and tiny (they are ballet based muscular structure/dance cardio), but I’ll always hold a special place in my heart for the motivation and inspiration Jillian gave me when I had 45 pounds of baby weight to lose.

So in this short clip she talks briefly about diet fads and how Keto is the exact same thing as the Atkins diet that was popular in the 80’s (yes, my mom did it, too… she remembers peeing on those sticks to see if she was in ketosis yet).  It’s unhealthy longterm *unless you have a serious medical condition and actually NEED this diet, otherwise, it’s just another fad that hopefully finds it way on out the door like the “Booty Instagrams” lol.