Triple Fit!

I’ve actually gained one pound; however, my measurements are still the same…except for my belly.  I lost another half-inch.   My Body fat is currently at 14% according to my skinfold caliper.  I’m getting pretty accurate with it; although, I still doubt it tells the whole story.  How could it with only three spots to take measurements?  I really wish there was a female measurement for the belly as that would really be telling in my particular situation.   While there are no drastic changes, I’m glad to see my problem area shrinking in size:)

I looked back since I started this whole thing.  When I started,  I had 102.12 of lean mass.  Today, I"m at 110.08…that’s a 7.96 gain!  But…I still need to lose some fat so I’m dropping back down to 1500 calories a day. 1600 just didn’t give me the results I wanted.   The last ten are the most stubborn, and I really want to start building some serious muscle.  I was hoping to be at my goal weight by mid-June.  Now it looks like it will be in July or August.  No problem.  That isn’t too far off:)

I dropped another pound.  I was hoping for two, so I wouldn’t have to add another HITT day.  I really want to lessen my belly fat before I start to build muscle.  I did lose another half inch in my lower abdomen.  In fact, it was the only spot I reduced for the week.  I’m starting to see definition in my upper abs.  This makes me really focus on my daily posture.   Heavy core work along with the right diet really works.  

Again, I see no difference with more carbs in my diet.  My belly is shrinking even though I’ve upped them again.  I am SO relieved I am not carb sensitive.  I still cut off starchy carbs on the fourth meal.  I may experiment in a few weeks and add a a potato or some whole wheat pasta for dinner.  I’m starting to suspect it won’t affect my weight loss.  

I’m going to take some progress pics today.  I really need to get a tan as my mid-section is white in comparison to the rest of my body.  It’s pretty funny.  

I’m getting better at maintaining a neutral spine when lifting.  I really noticed a difference when I did dead lifts yesterday.  I made certain to keep my hips forward, head straight and shoulders back and down during each rep.   I felt more of a burn.  A stable torso really makes it more difficult….and effective in isolating the muscle.

Today was HITT day.  I used the treadmill, my least favorite because of my weak knees.  Only they didn’t feel weak today.  The tips I got from my favorite  website really made a difference.  There are two flights of stairs in our home.  My hamstrings are finally strengthening and I can run upstairs now without feeling any strain.  I couldn’t believe how something as simple as walking up the stairs on the balls of my feet could mess my knees up.   But, it’s the truth.   I can now do lunges, squats and deads with no more aches anywhere.  All this from simply maintaining proper posture.  Amazing.  

I can feel my core strengthening.   I do light core work four days a week and the remaining three days, I hit it harder…but never more than ten minutes.   I also don’t do crunches.  All the years of doing them as an aerobic instructor doesn’t compare to what I feel when I work the core.  Phew!  If only I knew this back then.  I know I have to work hard to flatten my tummy.   Years of crunches and lousy posture can’t be fixed working the abs only three days a week!    Here’s what I did today.

1.  Vacuums with legs up against the wall and arms stretched overhead for three minutes hold.

2.  15 pelvic tilts on the ball and then hold upward plank for 60 seconds.  
-With arms at my side for one rep.
-Repeat with hands under my head for rep two
-Repeat hands streched  back and clasped for a more intense stretch on third rep.

(3x)

3.  Side plank - five breaths to  elevated leg - five more breaths.

While I was holding an upward plank, one of the trainers walked over and suggested I hold one leg up.  Under my breath I said, "baby steps."  He laughed.  When I first started these planks, my lower back ached.  That is no longer the case, so all of this is definitely working.  

I’ve learned yet another important benefit of neutral spine.  I started to notice my breathing was more diaphragmatic.  Diaphragmatic breathing is the correct way to breathe and most people don’t do it.   I’ve attempted to train myself via pranayama, but it didn’t work as I never realized how poor my posture was.   As I breath from the diaphragm naturally now, I decided to read up on the diaphragm’s function in relationship to other body symptoms.  What shocked me was that the diaphragm aids in bowel movements and prevents acid reflux.   Since I’ve started fixing my posture, I’ve noticed I had less gas and also have become a lot more regular.  I also noticed it helps reduce anxiety.   All in all, I’m glad I’ve been able to come this far, not just in the physical sense, but mental as well.  

Sunday I woke up and noticed my tummy dropped in size.  I still can’t believe the difference one morning can make.  I really attribute this to my additional core work.  I’ve really been concentrating on it all day every day.   It really does make a difference.  I do vacuums everyday as well.  I found an effective way of doing them.  I lie on my back against the wall and place my legs against the wall.  I stretch my arms back as I do the vacuum.  I can hold it taut for a full three minutes.  I do this daily in addition to my regular ab work at the gym.  I’ve read lots of articles that state you only need to work out your abs twice a week.   While that may be true, I think some of us need daily ab conditioning to really tighten up.  For me, I know I have lazy Transverse abs, so I need it.  For the first time, I’m starting to see that flat abs are within my grasp…with a lot of hard work.

As I view all my life through my spirituality, I take notice of little things about my personality.  For instance, I’ve recently discovered why I had poor posture.  While I was waiting at my daughter’s school to pick her up, I noticed this woman stare at me…the type of stare that eyes you from bottom to top.  I caught myself slouch and immediately corrected myself.  In that instant, it all hit me; I ruined my own posture, so I wouldn’t stand out.  Was it because I didn’t want to come off like I was showing off or that I didn’t want anyone to feel bad about themselves?  Was it a little of both?  I’m not sure.  But what I do know is I’ve gained some insight into my own insecurity and why I now know it’s important for me to do a figure competition.  I need to get over my shyness, for whatever reason it exists within me.  It’s affected my whole life and prevented me from fulfilling my goals.   I’m not bitter because at least I now know how to move forward.  That’s what it’s all about…moving forward without looking back.  Not being concerned about what others may or may not think about me.  I mind my own business now.  I’ve become stronger because of it.    Minding my own business in everything I do have given me freedom to reach levels I’ve only previously dreamed about.   When I can stand tall without feeling the ego within me, I’ll know I’ve moved forward another step.

Yesterday, I started up with my yoga classes again.  I’m going to alternate between Pilates and yoga on my cardio days.  There is no better way to become aware of the core than with these practices.   Wow, did my legs hurt yesterday.  However, when I got into the downward facing dog, I was shocked to discover my hamstring muscles peaking through.  I was very excited.  Looks like my hamstring work is paying off. Between squats, dead lifts and level ten on the elliptical, they’re getting quite the workout.   The elliptical machine is awesome.  It is such a fierce workout on a HITT and works the core real hard if you don’t hold on to the rail.  

If it’s one thing I’ve come to realize about abs is that they must be worked out all day.  I’ve been really focusing on my posture and I can see it’s starting to help pull in my gut.   In my situation, I know my transverse abdominal muscles are week and that’s why I have a pouch.    It looks like all this is paying off as well.

I just got my wobble board.  It was a great investment, and it’s pretty tough.  It feels great on my ankles as they really need strengthening.  I also use it as a foot rest at my desk.  All day, I make sure my hips are forward and that I’m in the neutral spine position.  

Since I’ve been mindful of my knees regarding climbing stairs and other daily tasks, my leg workouts at the gym have intensified.  I’m no longer apprehensive about injuring my knees.  It’s all in the posture!  It really is.

Last night, we went to Chile’s.  I was in the mood for a big plate of nachos with melted cheese and guacamole.   When I got it, I didn’t feel any emotion.  It was just another plate of food.  Then it hit me…I’m really over food cravings.  I was able to eat last night without making a pig out of myself.   Mental balance is very important to me.  I don’t like any vice controlling my emotions, so this is another breakthrough.
I didn’t even want a dessert.  I figured I’d weight for my homemade whey custard later that night.  I enjoyed my whey custard.  It tasted just like strawberry cheesecake, and it only had 115 calories.

Today I woke up, and my belly looked flatter.  I really see the wisdom with re-feed days.  I have more energy and feel ready for the week ahead.

My weight is still at 128.  I’m going to have my cheat meal this week and hopefully jump start my weight loss next week.  I’ve lost a half inch in my belly and gained a half  inch in my upper arms and calves.   Using the skinfold calipers, I’m still at 15% bodyfat.  I’m starting to think calipers aren’t much help.  By only measuring three areas, it’s hard to see what’s really going on.  However, measurements, scales and calipers, when used together, can help me figure out if I’m headed in the right direction.  And I am, so I’m not really concerned about accuracy.  Obviously, I’m losing fat and gaining inches.  Nothing to complain about here.  As I’m down to the last few pounds of fat to lose before I start to gain mass, I know it’s going to be tough.  These last few pounds have been my battle zone for many years.  The only difference now is that I’m not giving up.  I’ll keep tweaking my macros and cardio until I find the right formula.

I’m hitting my abs hard.  I’m aiming for hanging knee ups.  They are tough.  I remember being able to do them on the monkey bar, without effort,  when I was a kid.  Since I’m a lot heavier now, it’s pretty tough.  

My upper body strength is improving thanks to the gravitron.  I only use twenty three pound resistance now to get me up for three reps.  Yesterday, at the gym, I was able to do one negative (pull-up) on a traditional pull-up bar.  This is a milestone for me as I couldn’t even lift myself up a quarter inch!  I’m determined as I know these are great for killer lats.

I love setting goals that seem impossible at first.  While weights are difficult, chin ups and knee ups are even more so!  The challenge to just do one rep gets the stubborn in me going.  I love the challenge.

My erythritol is finished, so I searched the net for a place to find some at a cheaper price.  I usually spend 14.99 for a 1.5 lb. bag.  With the price of groceries ever increasing, I knew I had to find some at a better price.   And I did.  This place sells  Erythritol at a great price.  Even with shipping, it’s a lot cheaper than what I pay locally.  Looks I’ll be using it to sweeten my protein shakes as well now.   And that’s what I call a sweet deal.  The site has a low carb baking section that includes bulk flax seeds.  Gotta love it.

Regarding working out, I’ve decided to do my ab work on my cardio days.  I feel I can hit them harder.  I’m reading this book, "The Truth About Six Pack Abs."  I thought it made a lot of sense.  Abs have to be worked hard and with resistance.    Some of the ab work in the book made my abs burn just by looking at the pictures.  A couple of them made pull ups look like a walk in Disney World…and I can’t even do one of those.   One of the trainers at the Y today showed off by demonstrating a few of those killer hanging leg raises.  He got his knees all the way up to the bar.  Quite impressive.  When my core is more developed, that’s what I’ll be aiming for next…even though I’m still using the gravitron to do basic pull ups.  I’ve finally moved down to thirty pounds.  Hopefully I’ll be doing unassisted pull ups soon!   I’m determined.

My mood was altered during the V diet.   I noticed I was getting a little punchy. I was a real ogre.  It took me until yesterday to get back to my normal frame of mind.   I discovered my body works better with higher carbs.   My belly actually appears smaller since I’ve re-introduced them.   But I also think it has to do with my core training and the close attention I pay to my posture.  

I’m going to continue my full body workout even though I’ve stopped the V diet.  I’m still on a calorie deficit, and my body responds better to this type of workout.  I went back to HITTS on Saturday; I’ll do three days a week.  I’ve really gotten into walking, so I’m going to continue to walk daily as well.  I incorporate meditation during this time, so my mind really appreciates it.  It really doesn’t want to ogre in me to appear again!  I’m able to solve most of my problems outside, just looking at the beautiful environment around me.  I’m lucky to live in a picturesque town.  

Yes, I’m losing weight; however, I’m losing some muscle.  I now see the V diet as a last ditch effort diet.  I don’t want to lose any more muscle, no matter how miniscule.  Last week I lost .36 and this week I lost .3 lbs of muscle.  As I’m not big, I don’t wish to continue the trend.

This diet has not been a waste; however, because it did kick start my weight loss again.   I also learned I’m smaller framed than I  originally anticipated.  I actually think I’m an hour glass and not a straight figure.   My husband first started to notice this and I said….nah.  Looking at my measurements,  he may be right.  People have told me I have the genetics to do well in this sport.  We’ll see.

I like how my legs are leaning up.   Still, I have some stubborn fat storage on the inners that are fighting to hang on.  

Looking at my measurements, I thought I’d look leaner by now.   I’m at the stage now where I’m battling to fight my last few pounds of excess fat in my mid-section.  My lower abdomen looks smaller.  I’m going to continue heavy duty core work.  I recently purchased a wobble board which I’m going to use daily as well as an active foot rest for my desk.  I will train the core hard as now I know the lower gut can be conquered.

I have also come to realize I am NOT carb sensitive.  I had guessed I wasn’t because since I became a vegetarian, I started to lean up.  With my body, carbs have a leaning effect.  This is great news as I love my carbs.  That isn’t to say I’m going to load up on them.  I’m still going to taper off for the last two meals.

Yesterday, I ventured back to my favorite website to read up on how to strengthen my knees.  I’ve always had problems with them, so I decided to see if I could do anything about it.  I learned a lot.  Again, it wasn’t my workouts that were incorrect…it was everything I did at home.  Apparently I walk up the stairs incorrectly.  It all makes sense now.   We have a lot of stairs in our current home.  A little over a year ago, we lived in a ranch.  So now, I not only focus on a neutral spin/pelvis forward posture, but I’m mindful as to place each foot firmly down and lift up with my heel when on the stairs.  It seems like the working out continues even at home.  I really like how I have to constantly keep focus.  It’s a great mental workout and helps keep me grounded and in the moment.

This is a grueling diet.   Replacing flax seed with unprocessed bran has helped a lot.  I use only 0.3 oz and it gives me four grams of fiber at only 18 calories.   The most difficult time I have with this diet is after 6 pm.  I tend to feel a little more hungry.  However, once I have my last shake (casein/whey),  I’m good to go until the next morning.

This week, I’ve increased my walking to three miles on days I don’t lift.   As I meditate when I walk, I make sure to concentrate on core ab work, making sure the whole neutral spine/hip forward thing is in check.  I feel so much better since I’ve started honing in on my posture.  I really think that partly to blame for my pooch.  I can’t believe how sensitive I’ve become to the Transverse ab muscles.  All day long I make sure my hips are forward.. whether I’m sitting or standing, I maintain as much focus as I can.  I’m at the point now where it feels uncomfortable to have an arch in my lower back.   My lower back pain has greatly diminished.  I’ve only been focusing on this for a short time.  I can’t imagine what things will be like in a year.

Now on to my problem spot:  Abs.  I work them three days a week for ten minutes.  I only focus on the core at present as that is where my weakness lies.  I found these killer exercises  Phew!  Those rollouts look tough.   I used to do the pike, and I stopped.  I’m now doing corrective core work.  Once I’ve strengthened my core, I’m going begin some of the more advance exercises.  My goal is to do a plank with my arm and leg raised to the side.  Some day!    Currently, I can hold a down facing plank position for one minute.  The fact that my back doesn’t hurt anymore tells me this one exercise alone has helped a great deal.  The key is to do a stomach vacuum and hold it while you do the exercise.

Another great combination I started doing yesterday was a pelvic raise using a stability ball.  After I do 15 reps, I hold myself in an upward plank position for one minute.   I repeat this three times.   Feels awesome.  I break into quite a sweat with that one.

The fat on my belly is fighting me hard, but it’s definitely shrinking.  I have to try to not think much about it because I always thought I had to live with a pooch.  I’m doing a lot of visualizing to re-program my thinking.  Years ago, I wouldn’t have lasted this long.  Again, meditation and spiritual practice is a necessity for me.  If I didn’t have it, I’d be pigging out on nachos right now!  

My mantra:

One day at a time + One workout at a time + One meal at a time = six pack abs:)

Some helpful links:

T-Nation Core Work article
T-Nation Core Work article

The website that saved my posture:

Neck and Spine Sports Medicine

Love and light,
Eleni