Monday, September 17, 2012

Hello muscles?!

It's been 4 weeks now since we started the fitness challenge at work on August 20th and we had our final weigh in and measurements taken last Friday. 
So what were my results?

Although my goal in this isn't to focus on a number on the scale, I did lose 4 pounds.
I haven't got my body fat percentages taken (but I really need to!) so here are the measurements we did take:

Hips – 36”
Hips – 36.5”
Waist – 29”
Waist – 27”
Bust – 34.5”
Bust – 35.25”
Neck – 12.5”
Neck – 11.5”
Bicep – 9.25”
Bicep – 9.5”
Thigh – 19”
Thigh – 18”

I am really happy that my hard work is showing in the measurements! 2 inches off my waist and gaining a quarter inch on my biceps! Hello muscles!!

So how did I get my results?
Simple answer is clean eating, drinking lots of water and lifting heavy!

The first week I really focused on eating very clean but no working out. I also reduced the amounts of carbs and sugar in my diet.
Week 2 I incorporated healthy carbs back into my diet and focused on getting more protein and healthy fats. I also started working out, running and weights 
Weeks 3-4 eating clean and adding more workouts.

Lots of lean and green meals and always eating a healthy breakfast and 6 small meals or 3 meals with snacks was key. I will say that my diet wasn't perfect the 4 weeks, especially the last 2 weeks. I had weaknesses but the key was that I didn't over indulge. There was one night where we had some delicious pasta for dinner, I went back for a second bowl and after a bite realized I didn't need it and was full. I was proud of myself for not eating that second plate. Sugar has also been one of my weaknesses. I didn't have any candy for the first 2 weeks and even after that if I had anything I tried to make it a small bowl of ice cream or a small piece of candy and that has seemed to curb the sweet tooth.

As for workouts, I reduced the amount of running I have been doing. I have been focusing more on short runs or interval running. And I have been lifting weights 2-3 times a week at least.

Although I LOVE running long distances, I know it isn't going to help me reach my fitness goals right now. Incorporating interval running and lifting HEAVY is what is going to help build more muscle and turn burn more fat!

I have been going to the gym in the morning before work with Gene and he has really pushed me to start lifting heavy and getting out of my comfort zone. If I pick up the 10 pound dumbbell and start doing reps very easily, he gives me the 25 pound dumbbell and makes me work harder.

My new motto!
I've also been getting my workout motivations from Jess over at Blonde Ponytail. I tried her GNC Summer Series ab workout last week and not only was I sweating during the workout but my abs were sore for a few days after. I loved it!

Another motivational site I visit almost everyday is One Body Fitness on Facebook. This site was started up by a friend I went to high school with and haven't seen since college but she has completely "transformed her body, mind and approach to life". Please go like her page and check out her before and after pictures. She is a huge motivation of mine and always posts great workouts and recipes!

Even though our 4 week challenge at work is over, I still plan to continue my healthy living fitness journey. I'll try and post my results on here but mostly just plan on taking my measurements every 4 weeks.

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