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Hey Buddies!
This month I have taken my head outta the books & am back in testing mode!
My charts have been showing progress with each application of what I'm learning but now my testing will be putting the individual applications together & see what happens,I'm really excited about this! Some of YOU may be doing one or another or maybe all of what I will be doing for the next 3 months. If so,please feel free to make your voice heard.*I* want to know what the books may not have informed.
Here's my PLAN: 80/10/10
I have focused on exercise to lose weight & found it works!
I have focused on eating to lose weight & found it works!
I have combined the 2 to lose weight & found it works!
I have also found that one without the other doesn't work for long & that when *I* combine them *I* don't last for long! So, what's a girl to do???
Regardless of how active I am I will not *ever* have the body I yearn for IF I don't change forever the FOODS I eat. I *got* portion control. UNTIL I eat what I call toxic food:pizza,tacos,potatoes slathered in butter,warm buttery rolls,etc. YOU know what I mean. The only sane thing for me to do is to learn to eat the foods that the Good God,Jehovah created & intended for me to eat :D Its called: CLEAN EATING! And since it's the FOODS we eat that has the biggest impact on what our body looks like CLEAN EATING will be 80% of my plan.
Activity seems to pose a slight problem with losing weight because it creates an appetite. However,without it I will not be able to obtain the body I want because it is EXERCISE which molds our bodies into sculpted arms,chiseled abs, toned legs or a firm butt! But again, it falls to what kind of exercise am *I* doing? Cardio will burn off the stored fat(eating clean helps in this too)so my walking will continue. As CARDIO burns my fat it will transform me into a smaller version of what i look like now.THAT is NOT my goal-my goal is to be SMOKIN HOT-as well as healthy & fit! To become THAT person it will take STRENGTH TRAINING! The good news is: it's only 10% of the "smokin hot" equation!!!
The other 10% is sometimes the most difficult:NEVER GIVE UP!
Our attitudes. The things we whisper to ourselves when no one else is around. The things we choose to believe without testing its truthfulness. These are the things that can MAKE or BREAK us! "I *can* do this!".."This is NOT too hard!".. "That may LOOK good but THAT'S KILLING ME!".."I may THINK I want that,but *I* control my thoughts & *I* REALLY DON'T want it!"---rather than BREAK the body I have MAKE the body I want!
The combo of the 80/10/10 added to the "IF" program is my PLAN of ACTION for June,July & Aug!!!
Goals for this PLAN are listed in yesterdays Journal :D Let the DAYS begin!
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 Comments
You can do this, just never give up. Eating healthy and exercising is what always works, it's not easy being good all the time but it pays off :-)
02 Jun 15 by member: snezica
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Yeah, my clean eating definition does not include cookies. I'm not talking 2 or 3. I'm talking 8! Sunday was a bad and I turned to 8 oatmeal cookies. Last nine get it was hot chocolate chip cookies. I've got to go cold turkey on those things. It's the only way. Maybe it's the weather.
02 Jun 15 by member: msbuggirl
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Thanks Snow,I believe so too,just making it routine has been roughest on me but I am determined that this too shall pass & I will become Master of my Domain!
02 Jun 15 by member: myawethinTICself
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Here's a question for those who are CLEAN EATING...how does Protein shakes rate? Msbuggirl I was thinking try a chocolate protein shake to curb the cookie monster?!
02 Jun 15 by member: myawethinTICself
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I like my greek yogurt but if the shakes taste good go for it. I don't know what was wrong with me the last 2 nights. Usually cookies aren't a temptation to me. It must be the wintry weather. I need a new plan too.
02 Jun 15 by member: msbuggirl
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Clean eating is the way to go. If you can't grow it, kill it, or make it from the things you grew or killed, don't eat it lol. I really try to steer clear from processed foods like crackers, chips, frozen meals, etc. My kids will eat organic crackers and stuff like that, but I try to stay away from them. I make my own popcorn from kernels in a pot with coconut oil. I make my own yogurt with organic milk. I have started making my own bread but the kids eat it, I don't. I eat the Ezekiel 4:9 sprouted bread, but I limit my consumption to 2-3 slices a week. We eat a lot of chicken, fish, and veggies in this house!!! Sometimes beef but not too often. Rarely pork. I personally try to really limit my starchy carbs like potatoes, pastas and breads. If I have something like a piece of bread or potatoes at one meal, that's the only time I have that kind of starch that day. I also try not to eat those starchy carbs at dinner...only breakfast or lunch.
I try to aim for something green with lunch and dinner. Today I had smoked salmon with cucumber chunks and some olive oil mayo. Soooo good! I do that with tuna, too. I also aim for 80-90g of protein a day.
I have learned to stock up on lots of clean protein, cottage cheese, string cheese, yogurt, veggies and fruits. If you get your snacks out of the fridge or fruit bowl and stay out of the pantry, you'll do much better ;-) When I want something sweet, I go for an apple with PB2 or the sweet almonds.
02 Jun 15 by member: amyskids
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A word on Cardio (you may already know this from your reading): in my opinion, it burns calories consumed, NOT FAT. The purpose of cardio is not to burn fat, but to change your metabolism while strengthening your cardiovascular system... making your body a FAT burning machine in the 23 hours or so that you are not in the gym... the gift that keeps on giving! Don't think "If I do more cardio, I will burn more FAT"... you WILL burn more calories, and depending on how many calories you have eaten/consumed that day, you may have to eat some of them back. My simple formula is Cals Consumed - Exercise cals must be GREATER THAN OR EQUAL to 1500 cals (for men and 1200 cals for women). That 1500 balance for me is what pays for my normal body housekeeping (cell regeneration and the like). Thus why I believe females should never eat less than 1200 cals, especially if they are exercising. Regarding resistance training to build muscle... the value is 2 fold: 1)Tone muscle looks better than flab, 2) Muscle burns more calories than FAT, making it a double whammy for FAT loss when combined with cardio. The body burns 2 calores to maintain 1 lb of FAT, but burns 60 calories to maintain 1 lb of muscle. Thus most fitness experts encourage adding resistance training to your FAT loss program. If you are not calculating your body fat, you should do so weekly, even if using a less than perfect measurement like the NAVY STANDARD BODY FAT CALCULATION (which uses the measurements you already take to calculate body fat). Accuracy aside, it will give you weekly feedback on how your body fat is changing. Your scale weight may not change at all in one cycle, but your lean body mass may increase while your body fat decreases, with end result being a leaner, smaller looking you. KEEP UP THE GOOD WORK!
02 Jun 15 by member: ckworksalot
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Don't forget about your gut! Make your own raw, fermented foods and eat them every day! It could be sauerkraut, pickles, kefir, kombucha, whatever. But it is critical to your long term health as well as maintaining your weight loss.
02 Jun 15 by member: MindaJoe
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You eat to lose and workout to sculpt! :-) But working out will help build your metabolism, which helps burn the fat. But you do have to make sure you eat enough calories (HIGH PROTEIN) in order to help boost the metabolism and maintain muscle.
you can try to go as organic as you can. Pesticides and chemicals in the other foods are not processed well in our bodies and can be turned into fat and bring down our metabolism. THis is why I also don't eat anything fat free or light because they are loaded with chemicals to replace the good stuff, and out bodies cannot process those chemicals and then they're turned into fat.
I love to do interval work outs. Low impact to high impact and back down, repeat a few times. "High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout"
Leslie Sansone has a few walking videos that you can do inside your home. I use a variation of them so I can get in cardio, strength traning, and high intensity training intervals. Even 15 mins of her interval workout will burn 120 minimum plus fat afterwards.
02 Jun 15 by member: amyskids
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KOMBUCHA!!! We love our Kombucha and I've got some fermenting as we speak. :-)
02 Jun 15 by member: amyskids
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02 Jun 15 by member: puhpine
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Well @Msbuggirl YOUR weight chart looks pretty awesome to me to unless YOU have an issue with it,it doesn't seem like those cookies are too much of a problem for you. :D
02 Jun 15 by member: myawethinTICself
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@Amyskids WOW you are way more into what you are doing than I probably will get! :D I neither have the time or desire,as of now, to be baking my own bread or yogurt. I'm doing the CLEAN EATING because I know it is the best way to get & stay healthy. However,I'm also doing IF (Intermittent Fasting) & one reason is because it frees up my mind from thinking about food.I need my mind on so many other things that I like not having to think about what I'm going to eat,when I'm going to eat,how much I'm going to eat.LIVING -which is why we eat- shouldn't be difficult .I've learned the proper amounts of foods that *I* need to get me to where I want to be. I just need to learn how to stick with it until it becomes my "normal". I don't eat a great amount unless I stray from Clean Foods. I like the way my body feels when I eat them & I like the way my body feels when I eat less! :D I also like the way my body feels when it has undergone a sweaty workout (& shower) :D You do have a lot of great advice tho' & I thank you for that. :)
02 Jun 15 by member: myawethinTICself
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@CKworksalot :D Thank you for clearing up any misconceptions my choice of words may have given someone. :D You are correct in what you say, as far as all the reading I have done, it agrees with you. I have simplified what I have read to where *I* can understand & remember what it is that I need to do to get me to my goals. So when I say cardio burns fat I do realize that it is *I* who must do the cardio which then flips the switch to my bodies metabolism which is what causes my body to actually burn the fat. I mentioned to @Amyskids that "LIVING-which is why we eat- shouldn't be difficult." In my opinion that's how I feel toward exercise too. :D When things begin to press in on people sooner or later they just may find themselves in a tight spot. It has happened to me many times & according to your profile page it has happened to you too,many times. :) I do my best to set myself up to succeed in the endeavors I choose. I am not a nutritionist, trainer, or anything else that has their knowledge of how food & the human body correspond to each other. I read,decide if it makes sense to me,apply to test out the truthfulness of it & go from there. :) It may seem ,or even *be* a bit rudimentary (not fully developed) but it works for me. :D Thanks for clarifying things up for those who I may have confused. :D And if I confused you,please accept my humblest apologies. :D
02 Jun 15 by member: myawethinTICself
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Yeah,@MindaJoe, wont be doing that....please read my comment to Amyskids. :D
02 Jun 15 by member: myawethinTICself
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@Amyskids, :) I think somehow I may have given the impression I want info on the things you are telling me when what I meant to ask for was opinions on my CLEAN EATING being combined with IF(Intermittent Fasting). Whatever anyone can tell me that the books may have left out..... :) .....that I may need a heads up on. :) Sorry for any confusion.
02 Jun 15 by member: myawethinTICself
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THANKS to all who touched my heart in support ...... :) I appreciate YOU
02 Jun 15 by member: myawethinTICself
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I fully get what you are saying, I did a paleo eating challenge for six weeks, I lost 8kgs and 38 cm but when I got my before and after photos I was completely shattered, I looked exactly the same my rolls were in the same place and bra fat was still in the same place just everything was smaller. Good luck on your journey and check out my cookbook for road trip muffins, clean eating but great when you need something "baked"
02 Jun 15 by member: tamzin79
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Mya, this is an excellent journal and I will read it over and over again. So positive and inspirational. Thanks for sharing!
02 Jun 15 by member: Deb_N
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Yay for you.... I use to want to look "hot" but lately I have been focused on being toned and healthy because the vanity idea seems to have me crash and burn where the healthy idea seems to have been keeping me somewhat in the right state of mind. Not a quick fix but a permanent new me. It is great to have a goal and go for it!!
03 Jun 15 by member: Sweetincense4iam
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