Rebecca, looks like you are doing great on WSFL. I still like to follow the meal plans from WSFL, some meals have become favorites of mine. Keep up the good work. Consistency really does pay off.
Thank you so much, Jane! I think highly of the discipline I have seen from you in your posts so your input is valuable to me. I agree that the meal plans in WSFL are keepers. I have Naked Nutrition as well and it has really helped me make any tweaks to WSFL and I know will help me after the 4 weeks of WSFL are over. You are absolutely right that consistency is key and that is what I have been lacking (my husband I just had this very conversation earlier tonight!).
Quote:
Originally Posted by Chloe2
Lookin' good Rebecca! Congrats on the weight loss so far. Do you have a goal weight? You are already so light.
Thanks, Chloe! It is hard to say what my goal weight is exactly but I am thinking around 105 pounds. Per my calculations, my lean mass is somewhere in the 90-92 pound range and I would like to get my body fat somewhere in the 15-17% range. I am not really looking to drop clothing sizes but more to remove the layer of fat remaining on my lower abs and upper thighs. As I told some friends yesterday, I have no interest in looking like Mary Kate Olsen or other stick-girls!
I'm glad to hear you enjoyed your no carb day. I think one of the things I liked was the ease of preparation..no veggie chopping. Keep hanging in there. You're doing great. You can do anything for 30 days, right?
I keep telling myself that! I have to remember one day at a time and that definitely helps, especially as the days add up.
Quote:
Originally Posted by Karen411
Very nice progress this month !
Thanks so much! I saw your Month 2 progress stats and was very impressed with your achievements since August.I need to get by your log and give you a more personal pat on the back. Way to go back at ya!
Day 9 of 28 Warp Speed Fat Loss, Monday October 6, 2008
So, knowing the little bit I know about weight loss, I knew a day like today would happen during my 28 days on WSFL.....the scale went up! After the steady losses last week, I am now at 112.8 lbs. Oh well, it is one day and I have 19 more so I have a lot of time left to see what happens.
Today was pure cardio day. As usual I ran on the treadmill, 4 rounds of intervals and then 20 minutes of steady state. Felt more awake and ready to go today on exercise than I did yesterday morning. Also, felt OK on food too. Maybe I am in a groove but I do need to remind myself each day to focus on today only.
I haven't been good yet with posting in everyone's logs but I hope to get in the habit of doing so. The posts I get in my own log, the Daily Thread, and the Month 2 posts all reinforce what an awesome group of people come together on this forum. I continually get inspired by the discipline and effort I see on the part of others and I learn SO much. Thank you to everyone!
Day 10 of 28 Warp Speed Fat Loss, Tuesday October 7, 2008
I am now in double digits on days elapsed since I started WSFL! I was tired again this morning and had to drag myself to my workout. Today was lifting (incline bench press, 3 point rows, pushup/jackknife combo, reverse lunges with one shoulder dumbbell, dumbbell squat push press, and assisted chinups) with the 2 minute high intensity intervals (had to dial-down the intensity to make it 2 minutes). The rest of the day was fine energy-wise and hunger-wise. Felt a little bit encouraged that the weight was back down a bit.
Jane posed the question in the Women's Challenge Daily Thread about our goals for October. Here are mine (I will post over in that thread too):
Finish WSFL on 10/25 with excellent effort on workouts and nutrition. I would like to look like the effort was worth it!
Step up my mobility exercises to improve my flexibility and my squat ROM
Work on my chinups to where I can complete 3-4 sets of 6 without assistance (currently can do 1 set of 2-3 unassisted)
Return the encouragement I receive on this forum to the other community members
Longer term:
I would like to improve my lifting techniques/form and learn the olympic lifts (will need to work with a trainer)
Day 12 of 28 Warp Speed Fat Loss, Thursday October 9, 2008
Weights again today (Deadlift, RDL, swiss ball crunch, step ups, dumbbell swings) followed by 6 rounds of intervals (running on treadmill). I really like the weight portion of this program and will miss it when it is time to get back to a more normal program. Today was a good day with motivation, energy level, exercise, nutrition.
Scale dropped back down after a few days of bouncing around. While being down on the scale makes me happy and I can feel a slight difference in my clothes, I don't feel like I look different and that bothers me a bit. I want to LOOK like I went through this program (flatter lower abs, smaller saddlebags) and I feel like my belly still looks poochy. One of my goals with WSFL was to blast the "mommy belly" and I can still see it! I wasn't delusional that I would look like a figure athlete in 4 weeks but I was hoping I would see more dramatic changes.....I still have 2 weeks so maybe I still have time to achieve the visual impact I am seeking. I'll probably post progress pics and full stats on Sunday.
Thanks so much, Christine! I have seen your pics and you have a great body.....I hope I can achieve similar visual results at some point in the near future. You give me hope!
Rebecca--Remember I didn't see real results until week three. But even then, I still have my belly. It might take a couple of rounds (although I wouldn't do them back to back). I know for me my belly has always been my problem area and I don't know if it will ever go away. I keep trying.
Rebecca--Remember I didn't see real results until week three. But even then, I still have my belly. It might take a couple of rounds (although I wouldn't do them back to back). I know for me my belly has always been my problem area and I don't know if it will ever go away. I keep trying.
Thanks for the reality check, Kathy. If you ask my husband, he would tell you patience is not one of my strengths. I still have quite a bit of the program left and keep reminding myself to be disciplined, seize this opportunity to address my fitness goals, and that effort will lead to good results. I also have to remind myself that good things have already happened, even if they are subtle. Thank you for the reminder that I am likely to see more results in weeks 3 & 4.....something to look forward to!!!
Day 13 of 28 Warp Speed Fat Loss, Friday October 10, 2008
Slept in today so I wasn't off to the best start. I normally exercise first thing in the morning and typically have a hard time making it up later in the day. I had planned to take the afternoon off from work so as soon as I finished my weekly grocery shopping, I got in my 45 minutes of cardio (4 rounds of intervals and then 20 minutes of steady state). I am very glad I made the catch up a priority!
I guess my weight bounce isn't over but I am not going to freak out since, as Kathy reminded me, I still have 2 weeks to go and she didn't see real results until week 3. Since I start week 3 this Sunday, here is hoping that I also have that experience!
Rebecca, I am just curious....since you are such a lightweight already, which meal plan are you following?
I am following the 115lbs-120lbs meal template and plan. They aren't part of the core e-book but were available as "bonus" downloads. I thought I would start there first and see if I got results before I tweaked to go lower. Since I am losing weight with this plan and I have eaten a tad extra at times (extra fruit or more vegetables....no real cheat foods), this tells me I wasn't watching my portion control before WSFL as much I as I wanted to believe I was. I am weighing almost everything and try to use grams as much as possible for the lower granularity of measurements. I saw Leigh's video on measuring and totally resembled it!
And thanks for the lightweight comment. I lose perspective on weight and such at times because I can get obsessive about the "mommy belly". I need to be thankful that I have the health to workout and the lean body that I do have.
Day 15 of 28 Warp Speed Fat Loss, Sunday October 11, 2008
Multiple reasons to celebrate! Had a good "meat fest" day yesterday, my beloved Razorbacks beat Auburn last night, got to enjoy the outdoors this weekend, and I officially started Week 3 of WSFL....I am over half done!
Workout this morning was lifting (back squat, pushup-prone jackknife combo, reverse lunge with dumbbell offset, dumbbell squat press, and assisted chinups). Tweaked my back slightly during the back squats so I skipped the 3rd set of those. Got through the rest of the lifting and then intervals on the treadmill with no problem so hopefully no back issues. The foam rolling is doing wonders as I don't hurt as much when I do my rolling.
Studied up on the Precision Nutrition (I am a member) Get Unshredded Diet. I am starting to think of life after WSFL and I know that I can't just start adding carbs and calories along with reduced exercise or I will have wasted my time on WSFL! I wish the Get Unshredded Diet was as specific as the WSFL meal plan but I will make it work....I am just glad I have access to some resources to help me plan the transition off WSFL.
Day 16 of 28 Warp Speed Fat Loss, Monday October 13, 2008
The scale bounce continues. Not sure why it happens on Mondays (2 days after the no carb day) but I have some uneducated theories. I know my GI tract is a little off kilter (sorry if that is TMI...too much info) so that adds some weight. It works itself out as the week goes on but yuck!
Today was a VERY tough day to get with it. When the alarm went off, I felt like I could have easily slept for another hour plus. Then felt very low energy for today's exercise (intervals followed by 20 minutes steady state on the treadmill). I was plotting during most of the intervals to quit and skip the steady state. Then I heard 2 songs on my iPod that got my back into the groove.....my favorite workout song, Eminem's "Lose Yourself", and then Britney Spears. I figured if Brit can exercise her butt off with all her challenges, then so can I, dang it! So, long story short, got the prescribed cardio in as scheduled, thank goodness.
Then appropriately enough, I got an e-newsletter from Keith Scott of Back to Form Fitness on "Get To" vs. "Have To". I will post the content in the Women's Challenge Daily Thread so that if I am sharing the e-mail inappropriately that the mods can delete the post. This e-mail just reinforces to me how everything in life is so attitude driven.
Just noticed that the date for the header of last night's post is wrong.....should have been the 12th not 11th. Stupid and trivial, but stuff like that annoys me.
Rebecca, congratulations on crossing the half way mark in your program! The workouts sound fairly tough.
I like Enimen too, good cardio music!
Thank you! It was a minor milestone but a milestone, nonetheless
Gotta have the fast music when I run and lyrics that are about being strong, seizing the moment, or just having fun seem to put some extra spring in my step. I am in that way in the car too!
Quote:
Originally Posted by Chloe2
Lookin' good in here Rebecca! Way to go on getting through that cardio!
Thank you for the encouragement. I am feeling a little "dead" in the mornings so I need all the help I can get. Attitude is definitely going to make the difference here so I am constantly giving myself pep talks. It keeps coming back to the fact that I know I will be mad at myself if I don't see this through!
Day 17 of 28 Warp Speed Fat Loss, Tuesday October 14, 2008
Another day of starting off "dead" feeling. I think I remember reading about this "dead" feeling in someone else's WSFL log so I am not totally surprised. Today was lifting (Incline DB Press, 3-Point DB Row, RDLs, Swissball Crunches, Step Ups, DB Swing) and the 2 minute high intensity intervals. Got it all in so another workout on the tally sheet!
Still thinking about life after WSFL and I am wondering about the workout situation. I am doing a lot of cardio right now with the WSFL workout plan but I don't want to keep that up. But worried about increasing calories (slowly with PN's Get Unshredded Plan) and decreasing cardio. I am thinking I will do one of the NROL plans but I will have to really watch the scale and other metrics to ensure I stay on track with weight.
Day 20 of 28 Warp Speed Fat Loss, Friday October 17, 2008
I am back! I have been MIA on the log for a couple of days since my husband has been traveling and I have had to handle our kids and their activities all alone. I salute all you single parents who do this all the time! Also, the last 3 days have been awful from an energy perspective. I have felt very draggy in the mornings and have struggled to wake up but also quite lethargic during the day. And, I made the kids some cookies with dough from the ever present school fundraisers and I was craving them intensely at the same time I was sickened by them. Tough 3 days.
Today is much better and whether it is bogus or not, I feel like I got my lift from starting to drink BCAA. I learned about Sciavation's Xtend in Fengshway's log and Miss Jane was kind enough to put a link to a great priced source in the same log. Took forever for Nutricity to deliver (I ordered back in September) but I am so glad it finally arrived. I am drinking the lemonade flavor and it is pretty good cold. I started drinking Wednesday night and feel a noticeable lift. Could be a coincidence but I don't think so based on everything I have read about BCAAs and felt personally (still not sure why they work).
So yesterday was a struggle to exercise at all but got the lifting in. Today was pure cardio and still a struggle but I feel like I am on an upward swing so I am thinking Sunday will be better when I start the LAST week. Tommorrow is meat day and rest day.
One last comment for today. I am not seeing the fat "melt" off but I have made good progress in the last 3 weeks that I wouldn't have made without a focused effort like WSFL has provided. Per the scale, I have lost almost 4 pounds which is not "warp speed" in my opinion. But I have lost girth (need to take new measurements this weekend) and don't feel like I sacrificed my strength. Since I have one more week to go, the jury is still out on WSFL versus something less extreme. Here's to hoping week 4 makes me the WSFL poster girl!
You are doing a lot of activity on an aggressive deficit and you have a great attitude. Impressive job!
Thanks, ceebee! The exercise volume (specifically the volume of cardio) and the low calories (I am guesstimating I am at around 1035 calories since WSFL is structured around portions not calories) is starting to get to me. People like you have been a huge help in keeping me accountable and energized!
And to echo others comments elsewhere on the board, your new avatar shows that you are very pretty. Nice to match a face with your name!
Down to the last week. Woo hoo! And yes I also felt that my ultimate 6 lb. loss was not warp speed, but for me it was since I am usually lucky to lose 1 lb. in a month. I know that is because I normally find it difficult to impossible to stay 100% focused through a full month. With this program I was able to stick it out. It is similar to before I got married when I was seeing a nutritionist to lose weight for my wedding. I had a very specific goal (I needed to lose 5 lbs. in order for my wedding dress to fit) and I didn't want to show up at my appointments without having shown progress. Accountability. In the past, every so often (maybe once a year?) I would do a 30 day detox program and because I had committed to a step by step program and it was only 30 days, I was able to comply. So, the hardest thing about WSFL is committing to 28 days of 100% compliance. And look...you are almost there. And remember, this is not losing a bunch of water, it is almost all fat. I did not gain any of it back. Hey, I will probably do it again after the holidays--although maybe not starting Jan. 1--so if you decide to go another round, I may join you.
Thanks, ceebee! The exercise volume (specifically the volume of cardio) and the low calories (I am guesstimating I am at around 1035 calories since WSFL is structured around portions not calories) is starting to get to me. People like you have been a huge help in keeping me accountable and energized!
This board has been great for motivation for me too. I would never stuck with my muscle building plan without the info from this forum. Plus, it's great to hear from people that have gone before you, like Kathy sharing her WSFL experience with you.
Thanks for your kind words on the avi. I haven't gotten into facebook yet, so my daughter has alerted my whole family "MOMMY'S ON THE INTERNET" yesterday.
Day 22 of 28 Warp Speed Fat Loss, Sunday October 19, 2008
The last week has started! I know I am going to make it now and I know I could do this again. I will respond to Kathy's above comment but she and I (and hopefully others) may have to do a WSFL sub-challenge to the January Women's Challenge. I think I need one more round to reach my goal of about 17% body fat (roughly 105-107 pounds). In many ways WSFL has been tough and I am looking forward to getting done and yet in other ways I am going to miss the strong structure WSFL provides. To get off the WSFL nutrition I am going to start eating a bit of oatmeal each morning and more veggies at my evening meal. I am less certain about my exercise program (either NROL FL or NROL Hypertrophy) and I am downright worried about what will happen with the reduced cardio....I guess in my nightmares I picture me ballooning up with the increased food and lowered exercise volume. I do think that whatever lifting program I follow will increase the actual number of reps and weight.
I already said it in one of my last posts, but my BCAA drink (Scivation Xtend) is a LIFE SAVER!!! It may be a mental thing but I feel much more energized, physically and mentally, since I started drinking about 4 servings a day. My husband said he could tell a difference in me after a couple of days on BCAAs.
Exercise today was weights (squats....I need to improve!, RDLs, swiss ball crunches, step ups....I am improving, and dumbbell swings) and cardio (6 rounds of intervals on the treadmill).
And finally, even though the scale has leveled out, I am encouraged that I am seeing the mommy belly flatten out more. Things have changed for the positive. I keep promising progress pics and then keep doing things that prevent me from getting them posted but I will definitely end WSFL with pics (for posterity) and have to post again soon after for the November post day on the Women's Challenge.
Down to the last week. Woo hoo! And yes I also felt that my ultimate 6 lb. loss was not warp speed, but for me it was since I am usually lucky to lose 1 lb. in a month. I know that is because I normally find it difficult to impossible to stay 100% focused through a full month. With this program I was able to stick it out. It is similar to before I got married when I was seeing a nutritionist to lose weight for my wedding. I had a very specific goal (I needed to lose 5 lbs. in order for my wedding dress to fit) and I didn't want to show up at my appointments without having shown progress. Accountability. In the past, every so often (maybe once a year?) I would do a 30 day detox program and because I had committed to a step by step program and it was only 30 days, I was able to comply. So, the hardest thing about WSFL is committing to 28 days of 100% compliance. And look...you are almost there. And remember, this is not losing a bunch of water, it is almost all fat. I did not gain any of it back. Hey, I will probably do it again after the holidays--although maybe not starting Jan. 1--so if you decide to go another round, I may join you.
The accountability of having to post here every few days has been huge. I couldn't stand the thought of posting that I feel off the wagon, went on some binge, or didn't make any progress. So the whole social support thing being a key to fat loss is definitely true!
I feel like my loss has been primarily fat too. I am sure I lost muscle but I am feeling pretty strong still and haven't noticed a loss of definition. I am praying that I am like you and don't gain the fat back. I feel pretty determined to ensure it doesn't come back so I should try to relax on this point.
And, yes, I am thinking another round of WSFL after the holidays may be in order to reach my goal (roughly 17% bf/105-107 lbs). At least I need to do it to see if I can apply my lessons learned and see if I do a better job next time out. It will be nice to have a partner if we can swing doing it together!
This board has been great for motivation for me too. I would never stuck with my muscle building plan without the info from this forum. Plus, it's great to hear from people that have gone before you, like Kathy sharing her WSFL experience with you.
Thanks for your kind words on the avi. I haven't gotten into facebook yet, so my daughter has alerted my whole family "MOMMY'S ON THE INTERNET" yesterday.
Keep logging when you can!
Thanks for stopping by. I am humbled that you take the time to post comments and keep track because I think your body composition looks great in your pictures.
I am not on facebook or myspace either so having an internet fitness log is a little crazy for me but has been fun so far. I feel like I have met and learned about so many fun and interesting people. I am amazed you have a daughter old enough to notice "Mommy on the internet".....you look so young!
Rebecca, it looks like you are making great progress with WSFL! Your thoughts on the BCAA drink are very interesting. I've always wondered if I should be taking any supplements (well, other than protein powder). I'll be anxious to hear what else you say about it as you continue taking it.
I am not on facebook or myspace either so having an internet fitness log is a little crazy for me but has been fun so far. I feel like I have met and learned about so many fun and interesting people. I am amazed you have a daughter old enough to notice "Mommy on the internet".....you look so young!
I am so old that I had a 75 year old man in an electric shopping cart hitting on me at Sam's yesterday It's been happening more and more too, scary. But thank you, you are sweet!
Keep up the good work this week. You are almost there!
!
I'll probably post progress pics and full stats on Sunday.
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