So I'm on this weight loss journey too. I have to say one thing. Never in my life have I been more clearer of the role that nutrition plays than now. 4 years ago I lost weight and it was easy. Now my body is different. Age changes things.
I figured if I ate plenty of salads the weight would drop off. If I stayed away from meat, then I would be healthier... And I could not have been more wrong. Let me tell you what happened.
So I started back throwing in my intense cardio interval routines, about 4 times a week. My body eventually felt like it was falling apart. My energy was low. I was always tired. I was tired before, during, and after my workout. I lost ABSOLUTELY NO WEIGHT! I would wake up with anxiety in the middle of the night thinking I needed to call an ambulance due to a heart attack or something. I would feel shooting pains in my arms. OMG I thought my body was about to clunk out on me. And I thought was doing everything right. But I wasn't. It was totally my diet. I never fully understood nutrition. And it was slowly dragging me down.
I don't know what led me to do a search on protein deficiency but I did. And the site I fell on describes ALL of the symptoms I was having was due to not eating enough protein. So immediately I started looking for ways to turn it around. I love me some of me and I'd like to be sure I treat my body right. The first thing I found was whey protein. It's a by product of yogurt but doesn't contain much lactose. It was an easy change. I drink it in my smoothies. I've actually reduced the amount of fruit I put in there to half since it gets me full quicker. I am definitely a work in progress and the results I'm getting are absolutely amazing... I'm so awed at what proper nutrition will do for you.
So I just had a meeting with the primary care physician. I haven't been to see a primary doctor in a few years. I just hate to find out bad news. But I thought this doctor, just like the GYN would be harsh. It's so funny I told her about my battle with my weight. So the nurse weighed me before I saw her. The scale said I gained 2 pounds. I'm like what the hell is wrong with your scale? She was like it was calibrated last week. I'm like this is beyond me. 4 years ago I lost 29 pounds. It was like the weight fell off. But now this weight is stubborn on my 5'2 frame. I've been literally trying to work my ass off in the gym lately. But I'm not losing like I should.
So back to my doctor. She came in and was like, you may be eating more than you think. I wanted to roll my eyes at her and suck my teeth. But I realize I don't know everything and that's why God gave us doctors who are not aware of our thoughts and can give good guidance. So at this point, my wheels have come to a halt. I'm all ears.
She recommended I started counting calories. She suggested a calorie intake of 1200-1400 calories. I'm like are you effin kidding me. You're trying to kill me!! But as I left the office for the day I started to think about how my body had been feeling depleted of energy lately since I amped up my workouts.
So today I used my off day to go check out this new Whey Protein supplement at GNC. Once I got home I dug into research about complete essential amino acids and why whey protein was an excellent source. They help build muscles and help repairing the muscles you rip up while training. And this research led me to an article that suggested daily protein intake of .36 grams of protein per pound. So my recommended grams was about 85. I'm like Whoah!!! All these salads were not doing anything for the type of training my body endures. So for the first time in my life I'm making adjustments to my diet based on thorough research.
So this is a new and different journey for me. A new awareness of myself and what energizes me. Let's go!!!
Whenever I used to think about cardio my eyes would roll back in my head and my head would rotate 180°. Nah, I'm just kidding, but I'm sure you totally understand where I'm coming from. I was thinking how boring cardio can be. One motion for 30 whole minutes. That is, until I started breaking my cardio up.
So now when I do cardio, I always think about breaking it up into internal training exercises. My favorite way to train is with a stationary bike. I can only stay on the bike a few minutes before I get bored. So my new 30 minute workout goes like this.
30 Minute Cardio Bike interval Breakdown
-7 min Bike Cardio (in the zone)
-3 min Resistance exercises
*20 Adductor leg lift (both sides)
*20 Medicine Ball Combo lift
-And repeat... Repeat 3 times for a 30 minute workout.
Heres a video of the exercises I've explained in my most recent workout. Enjoy!
I went in to my yearly appointment with my doctor and I was so shocked at how this little lady straight up man handled my emotions. The year before I was about 7 pounds lighter. I had gained about 14 pounds since then but then I came back down a bit. The nurses finished all the routine testing and blood pressure checks and finger pricking AND finally the doctor comes in to see me.
The first thing she does is look at her notes from the previous year and sees our discussion on weight loss and exercise. She then slams her folder shut and squares me up with her short thin self. She tells me basically that I haven't made any progress to a healthier lifestyle and my health is in jeopardy. I'm thinking like, shawty slow down there just a bit. I've shed 10 pounds via detox, I drink all natural homemade fruit and spinach smoothies, and I'm doing strength training at my desk every day... Do you want to see these bi's and tri's I got going on over here.
So after a moment of discussion, we both realized that I failed to bring the cardio element back into my routine. I was so infatuated with the toning and muscle building aspect of fitness that I forgot to get my cardio training in. She said to get about 30 minutes of cardio a day. So I'm going for 60. I've got to make up for lost time. I think this is the missing piece that will get me back on target to fighting this obesity from 360 degrees.
Going through these 21 Day Challenges help me to evaluate where my bottlenecks were. My cubbie lifestyle issues. I dedicate about 9 -13 hours on a regular day to my customer service job. And most of those hours are sitting in a chair. Once I took a look at my trouble issues I was ready to attack my situation with a new energy.
During meditation, I realized I spend a lot of times sitting for hours and not getting up. Like I'm glued to my chair or something. So I thought about ways to combat this. My best answer was to create a mini workout on top of every hour that was geared to strength training.
So I printed my first checklist and pinned it against the wall of my cubicle. Immediately I became accountable to this list. All those blank check boxes kept starting at me, taunting me to get up and complete it. And so I did. I may have missed a few hours but I would make them up along the way.
After I completed the first week I was really proud. I did feel like my body was responding but just to see all those check marks on that page made me feel like I had accomplished something great.
So I'm incorporating this checklist as a new system I use during work hours to keep me active at work... This sheet is keeping me accountable.
Muah!! Much success!