Fat loss, bloody big weights and 7 Minute Muscle

April 26, 2009 at 8:50 pm Leave a comment

This was mostly a good week for me. I concentrated on hitting my nutrition goals and wiped out all the weight I had put on last week. I have now lost a total of 15.3 pounds of fat (13.8 pound weight loss) and clocked in at just under 15 stone (209.8 lbs) with body fat down on last week. The only disappointment for me was two uncontrolled eating lapses – one a white chocolate ginger cheesecake at Wagamama, and one a steady stream of chocolate eclairs (the toffees, not the cakes) on Friday at work in honour of someone’s birthday. What disappointed me is not that I ate these things, but that I ate them without thinking about it. This is the bad habit I want to learn to overcome. When faced with a food choice, I want to consider my options, and if I decided to eat it, enjoy it guilt free. I don’t want to just mindlessly put things in my mouth though, just because they are there. That was how I got to where I am now. The fact that I ‘got away with it’ come official weigh day today is not the point.

On a more positive note, yesterday I took possession of my new bench, barbells and BBWs (bloody big weights) that I bought on eBay. The bench is still in pieces while I figure out where to put it, rearrange my home gym and make room for hubby to set it up. There are over 130 kilos of cast iron weight plates included so I am unlikely to outgrow this lot any time soon! All very exciting. As well as a barbell support, the bench, a York B540, inclines and declines, has a squat rack, a leg extension attachment (good for knee rehab), and I have ordered a lat pull down attachment to go with it.

I racked up just under four hours of cardio and pilates last week, including a bit of rebounding and some Bhangra dancing – hard work but lots of fun. I didn’t lift last week in preparation for my new training regimen starting today (should have been yesterday but nevermind). For the next four weeks (or possibly six weeks) I am going to be doing 7 Minute Muscle – an advance power/hypertrophy regimen by Jon Benson, apparently based on an old Bulgarian training technique, or so I am told. This involves training each body part once a week for just seven minutes. Chest today. Five minutes of barbell bench press in the strength range (1-5 reps) followed immediately by two minutes incline dumbbell flyes in the hypertrophy range (6-10 reps). I underestimated the weights for both exercises, particularly the bench press, so will have to add weight next week. That’s one of the reasons I am thinking of extending this training cycle to six weeks from the four I initially planned. Since I only do each muscle group once per week, if I don’t get the weight right to start with, I won’t get the full benefits in only a four week cycle. Will see how I get on. For now though, despite not lifting heavy enough, my biceps are still trembling six hours later!

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Entry filed under: 7 Minute Muscle, exercise, fat loss, heath and fitness, nutrition, weight loss, Weight training.

A DASH of vegetable juice helps the double whopper bacon cheeseburger go down Alternatives to a Rear Squat

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

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