Halfway and Ziltch....

Today I have had a massive realisation about how much I have been slacking… it shows in my weight.. it has bombed from when I started 62.5kg down to 61.5 back to 62… This is no good. Very disappointed in myself. I started my 12 weeks with such motivation and spirit, I think it’s time that I rallied and found what I need, a big serve of motivation! This afternoon I’m heading out to buy a set of digital scales to replace my 1800^th century old school ones and going to buy a measuring tape, because I think some of the cause might be that I am losing fat and gaining muscle and muscle is denser than fat but still I think that a measuring tape is in need!!

I’m going to spend a good portion of my day doing some research and reading up on weight loss and clean eating and will report back to this bangin’ blog on what I find out, but I’m also going to be planning out the next 6 weeks. Day by day what I’m going to be doing and the goals and challenges im going to set myself!.

Half way there an no sign of improvement… how shit… I know that people say it takes 4 weeks to see a change but I see nooooothing just a blob of white girl in the mirror with her chubby face looking at me.

My motivation is to do this for me to be a healthy person and be an example for my friends and family but also to be fit and healthy and look amazing in a little black dress for my boyfriend’s 21^st birthday party where all his friends and family will be. Would be nice to rub some success in a certain bitches face! Not that I’m that kind of person but having that confidence to be proud of what I have achieved would be amazing! And a little bit of suck it bitch wold also feel good. Hahaha

Food Journal

Last week’s food journal left little to the imagination.. literally.. I missed two days! What the hell! Feeling so very guilty about my intake last week, so I have been thrashing myself at the gym all week to make up for bad eating.

But as they say one bad meal won’t make you fat and one good meal won’t make you fit.

That little sugar fiend showed its ugly head last week as a chocolate crave struck and the fridge had dads chocolate ice cream in it -.- This is why I need my own place so I can stock up the fridge with healthy good food not crap!

Mind Over Body

Not to be done when it hurts but be done when I’m finished, recently I’ve been pussy footing around a full workout, I always seem to give up… My new goal is to not give up when it hurts but be finished when I’ve done all I want to do for that work out.

I would much rather be sore than sorry.

I’ve been trying to increase my cardio fitness, slowly but surely, to be able to go faster, longer and harder to burn more calories and ramp up weight loss.. Doing this with weight training should to me some good. Reshape my body and training my mind to make working out a habit not a chore.

Never Eat Soggy Wheat Bix and Never Skip Breakfast!

I’m pretty sure that when we were little our parents drilling into our heads how important having breakfast was, and I know my response was always yeah whatever Mum, I’m not hungry now I’ll eat it later… Later never came.

But now since I’ve started doing my research and healthy eating, having that big meal in the morning really does help me throughout the day. It’s such a different feeling throughout the day, I have energy and it ramps up my metabolism first thing in the morning!

Something’s are pretty boring, eating cereal every morning is a big mood killer and would make even the toughest person dread breakfast. So I have been experimenting with smoothies and breakfast wraps and muffins and all sorts of weird and wonderful breakfast do-das. Smoothies have so far been my favourite, so many different things you can put in – oats, bananas, strawberries and protein powder, or try a green one with spinach lemon and pineapple mmmm yummy.

My breakfast wraps have been an utter failure so far I haven’t found the right mix of things to put in that I can simply grab and go….. L pretty sad.

But its all about mixing and matching and trial and error, once you find the right mix, add to it and spread the word!

Have to be able to out run the zombies

This week im going to be working on my cardio and adding in light weights, usually ive been doing about 3/4 weights and just a warm up of cardio and I would like to improve my fitness levels.... So here goes! Get the beats blasting and my heart racing I say!!
This afternoon I'm going to aim for 40 mins of cardio and 20 of light weights, more leg, back and core today.

Squats, ligth deadlifts, leg press, going to attempt weight rowing, and what ever else people can reccomend

Calories - Under The Knife

Up until now I was a big eater and was always running hungry and tired but by simply changing the amount of calories I was putting in my body and the food they came from, I’m less hungry and full of energy. I used to have for lunch a BIG served of say spaghetti with lots of pasta which was a calorie overload and left me feeling like I needed a nana nap afterwards, but now I was pull that back and use fresh low fat canned tomatoes and plenty of herbs to avoid using a store bought mix and use a wholegrain low GI pasta, much tastier. Another example would be my absolute favourite treat, Red Rooster chicken nuggets and gravy, now I would usually get 12 of these and a gravy with chips! Salty chips!! But now instead I treat myself to other things like a new shirt or give myself a tip when I avoid these blusters and chop down on some wholegrain bread and vegemite.

Read below and build some knowledge about calories and how you can manipulate them to work in your favour.

ALSO, I used to be lost with kilojoules.. the little buggers on the packaging that I had no idea how to convert into a calorie measure, but now I know. To get the calorie total from kilojoules you will need to divide the amount by 4.186.

Example – 950kj = 950/4.186 = 226.94 calories

 

What is a calorie?

Calories and kilojoules are measures of how much heat is released in your body when you burn up food. A lot of this heat is released when we burn up the food in our muscles during exercise, however, every move you make burns up energy – even if it’s in very small amounts.

To lose weight, you need to reduce your total daily calorie intake from the level you consume now. If your weight is stable at the moment, meaning it stays the same week after week, then to lose 0.5–1kg a week you would need to reduce your calories by 500 to 1000 a day. That is 3500 to 7000 calories over a week. This is because one kilogram of body weight on the scales contains roughly 700g of actual fat. Each gram of fat is worth 10 calories.

How is my daily calorie target calculated?

The daily calorie target is based on your Basal Metabolic Rate (BMR) which is a guide to how much energy your body needs to function on a daily basis e.g. to breathe, digest food, stand up, etc. To calculate your BMR using the Harris-Benedict equations which take into account your height, weight, age and gender. We then multiply your BMR by an activity factor which represents your everyday activity level (e.g. sedentary, office worker, etc.) This provides an estimate of your total energy expenditure, from which we deduct roughly 500 calories to achieve the ‘negative energy balance’ required for weight-loss.
Negative energy balance means your ‘energy in’ is less than your ‘energy out’. Or in other words, you’re using more energy through everyday activity and exercise than you’re consuming through food and drink.

How to cut the calories

There are a number of different ways that you can cut calories from your usual daily food intake. They all work, but some are easier to do than others.

• Go lite: Swap to low fat, lower calorie versions of your favourite foods and drinks. Low fat versions will contain less fat and diet versions will contain less sugar. By looking at food labels and comparing the total calories per 100g, you will be able to see what a big difference this makes to the total calories.
• Bulk up the vegies: Reduce the calories in meals by increasing the amount of low calorie vegetables and salad items you include. For example 100g of meat provides about 200 calories while 100g of carrots has 40 calories and 100g of and celery has 14. Try adding canned tomatoes to casseroles – a whole 400g can has just 88 calories
• Cut the portion size: Smaller portions means less calories. Use smaller plates and cups so you do not the smaller serve. Research shows than when we use big bowls and plates, we eat more. That means more calories consumed without you even realising.
• Swap it: If there is a food or drink you like to have regularly, such as cola, then check the calories in food search and see if you can find a better alternative. For example, you could swap to a diet version or something completely different that is low in calories. Another example is swapping a high-calorie chocolate bar for diet chocolate mousse.

What else helps you cut calories?

Keeping a food diary will help you work out where your calories come from. Being really honest when recording your foods will help you learn about what you usually eat. Then, you can look for ways of cutting calories from your usual intake. Another good tip is to plan your meals and snacks ahead of time – this means you are be more likely to avoid situations where you will be tempted to overeat.

Booty Building!

30 Day Squat Challenge
Day 1	50 Squats	Day 16	Rest
Day 2	55 Squats	Day 17	150 Squats
Day 3	60 Squats	Day 18	155 Squats
Day 4	Rest	Day 19	160 Squats
Day 5	70 Squats	Day 20	Rest
Day 6	75 Squats	Day 21	180 Squats
Day 7	80 Squats	Day 22	185 Squats
Day 8	Rest	Day 23	190 Squats
Day 9	100 Squats	Day 24	Rest
Day 10	105 Squats	Day 25	220 Squats
Day 11	110 Squats	Day 26	225 Squats
Day 12	Rest	Day 27	230 Squats
Day 13	130 Squats	Day 28	Rest
Day 14	135 Squats	Day 29	240 Squats
Day 15	140 Squats	Day 30	250 Squats

Squats the best exercise for your glutes, hamstrings, back and core!

GET SQUATTING!!