Monday, 7 April 2014

Weight Loss Journey So Far - 2014...

So this blog entry is all about my first 3 months.

Once I got started at the gym, I set up a profile on www.myfitnesspal.com to record my food, and exercise. To be honest, it seems like a royal pain in the you-know-what to have to weigh, and measure all your food. But in all honesty, it's not that bad, and once you get in to the habit, it's second nature. It makes you think twice about reaching for something, and just eating.

Along with the gym, which I visit 6 days a week, healthy eating, and plenty of water, things are really paying off!

Now, I've read an awful lot of stuff on the internet about fat burning foods, different exercises to target certain areas of fat, and to be honest, a lot of it is absolute rubbish!

Yesterday I wrote a really long status on good ole Facebook! The response I got from friends, was incredible. I've learnt a lot over the last few months, but particularly the last 4/5 weeks. So, here is that status, it's full of useful information, no confusing jargon, and definitely NO BS!!

"Almost 3 months in to my total lifestyle, and fitness overhaul..

I'm now down by 28lbs, which is incredible, and I've swapped some fat for muscle!

For those who are interested, I'm here to tell you some truths about getting healthy.. I am in no way a Fitness Instructor, or Nutrition expert, I am just sharing my experiences. Apologies for it being a lengthy one, but this is what works for me! I've come a long way since January..

Want to lose fat? Eat clean. Strength train. Lift HEAVY weights.

Build lean muscle, which helps burn fat, even after your work-out is complete!

A pound of muscle takes up much less space than a pound of fat!

Cardio will only get you so far. HIIT (High Intensity Interval Training) is the bomb for when you do it though!

Losing weight, and losing fat, are two different achievements. The scales don't always tell the whole truth if the numbers aren't budging, but a tape measure, and your clothes never lie, trust me!

Don't focus entirely on the lbs/kg's.

Don't believe the media, they lie to make money.

No fat burning pill, lotion, or potion will make you skinny. They are a scam.

Spot reducing is a lie.

A belly fat burning product supposedly endorsed by a celebrity is BS!

No amount of crunches will give you a six-pack if you have a layer of fat over the top, your stomach will just look bigger.

Abs are made in the kitchen. The majority of your goal to lose fat is based on what you're sticking in your gob! Eat lean proteins, good carbs, healthy fats, fruits and veggies.

Burn more calories than you consume. One pound of fat is equal to 3500 calories.

Learn your BMR - Basal Metabolic Rate or in English, the calories your body would burn if you were in a coma.

Take that number, plus how many calories you burn at the gym.

So if my BMR is 1505, and I burn 600 calories at the gym, I would eat another 500 calories to be healthy - Not taking in to consideration other calories burned through day to day activities like driving, moving around, working etc.

If you want to get really technical, calculate your TDEE (Total Daily Energy Expenditure).

Never eat less than 1200 calories, it's not healthy. I do not recommend it for anyone, your body will hate you for it!

I made mistakes when I first started out, I wasn't eating half as much as I should have. I didn't know I had to eat back my exercise calories, oops! Doing that for too long will mess up your metabolism, so my losses stalled for a month or so, until last week.

Re-jiggle your work-outs, and your food/calorie intake. Don't let that body of yours get too comfy, switch things up for maximum results!

I am incredibly proud of everything I wrote, and I know that it's not crap! Although what works for me might not work for everybody, but it will work for the majority! You just have to find your own common ground!

In conclusion, I eat around 1500 calories each day, even on my rest day. As I get closer to my fitness goal, I can up my intake if I wish, but only so long as my workouts are still giving me the results I consistently aim for!

When I say "Lift HEAVY weights", that is for both boys, and us girls! When we build lean muscle, it burns the fat left over as energy, and unless we take bulking supplements, and eat 5000 calories a day, we won't get big, just lean and toned! Who's not gonna want that?

So, as a result of all my hard work, I've lost 2 stone! I've a couple more milestones to reach yet before I can go into maintenance mode, but it's all happening.

At first, my weight fell off, and the first stone melted away. Now my losses have slowed down to a steadier pace, which is much better for the long term!

Here's to the next few months!

I would love to hear from others on their own fitness journey, as well as to share tips, and encouragement!

Cheers.... Tash :)

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