Playing mind games with myself

May 17, 2009 at 10:34 pm Leave a comment

My week was not great. I have been playing mind games with myself. One of the reasons that my workout week begins on Saturday and ends on Friday, rather than starting Monday with weekends off, is that if I know I have the weekends ahead of me, it is too easy for me to defer my workouts reasoning that I will make them up at the weekend. I get round this by starting my workout week on Saturday which allows me to get a good start to my workouts for the week, and come Tues or Wed when I don’t want to work out, I know that I will only have to catch up Thurs of Fri after work when I am even more tired. This usually works for me.

7 Minute Muscle is playing into my ‘I’ll do it later’ weakness. Because you only work out one body part a day for 7 minutes, five days a week, it is much easier to double up later in the week (two 7-minute sessions for two diff body parts) than to make up, say, a 40-minute workout. Despite doing really well my first week in Italy and doing all my workouts, plus extra cardio, the last few days I didn’t work out. I figured I’d do them when I got home, doubling up, using my own free weights rather than the multigym, which I didn’t particularly like.

So here I am, home, back at work, and waddya think happened? I only did ONE of my five workouts last week, i.e. just 7 mins of resistance work for my chest, and that I did when I was still in Italy. No cardio nothing.

Also, I don’t feel like I am working hard enough doing each body part just once a week. I don’t feel I’ve given 7MM a fair try since I’ve only done it for two weeks and one of those was using a multigym in a hotel gym, so I’m going to stick with it a bit longer, but to get round both of the above problems, am going to go to Level 2, where you work each body part twice a week and your workouts last 14 minutes (plus a few minutes organisation) each. Times five days. They will add up much more quickly if I start thinking about deferring them.

As for diet, apart from a Chinese takeaway the night we got home (thank god no more italian food), I went straight back to healthy eating. I had done my best to continue to eat mostly well while on holiday, with occasional treats for really scrumptious sounding puddings rather than constant pigging. I found it surprisingly difficult to eat well though – I rarely got even 5 servings of F&V a day despite having 2 or 3 for breakfast, let alone the 7 I aim for at home. Omega 3 rich food was hard to come by and everything is refined white flour. Plus, I partook freely of wine most nights, but limited it to one glass most (but not every) night. I had set myself a goal of coming back no more than 2 pounds heavier than when I left. I was on track for the first week, according to the scales in our room, but kind of let myself go the last few days (see above).

The morning after we got back (and the morning after the Chinese take away) I was up three pounds. Switching back to my usual eating plan I dropped all three pounds by Sunday morning (official weigh day) plus an additional one, taking me one pound less than before I went away, but my body fat was up 2.4% points (and has been since coming back), i.e. I’ve lost lean body mass. Another reason to start getting a bit more serious about my resistance training for the next couple of weeks.

All in all, it could have been a lot worse and I am proud of myself for not doing what I would have done in the past and using a holiday as an excuse to pig out and let myself go. But I am quite disappointed by the LBM loss. Hopefully, I can turn that around relatively quickly

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

Holiday eating, machines vs free weights and 25,000 hits 14 Minute Muscle

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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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