Monday, February 22, 2016

Sorry I Can't!

Recently I have had some questions about my gym routine. Before I talk about my workouts I want to let you know I recently read that 80% of weight loss is in your food and only 20% is from working out. Working out is really important and has definitely made me stronger and improved my shape. I am starting to have muscle definition and it's helping lean out my thighs and arms for sure. Working out for me is about being stronger and building muscle.

In the beginning I went about three days a week. The more I worked out the more addicting it got because I saw myself getting better. Now I work out six days a week with one rest day. 

Sometimes I allow my work schedule to dictate when I have to skip the gym and other times I let my body decide. I really don't have a specific routine. I try to alternate arms and legs throughout the week. So my typical six days with varying things looks like this. 

Day 1: Arms and Cardio 

Day 2: Legs and Cardio 

Day 3: Cardio and Abs 

Day 4: Arms and Cardio 

Day 5: Legs and Cardio 

Day 6: Cardio and Abs 

ARMS  - I always do 3X10 
I don't always do all of these things but I do most of them. I do about 30 minutes of arms before going to cardio. 

Free Weights
Bicep Curls
Dumbell Extensions 
Tricep Kickbacks 
Shoulder Press 
Hammer Curls 
Overhead tricep Extensions 

Tricep Extensions
Overhead tricep extensions 
Bar push downs 
Seated cable row 
Lat pull downs 

Assisted Dip 
Pull Ups 

LEGS - I always do 3X10 
Again I don't always do all of these things on every leg day. 

Calf Press 
Leg Press 
Hip Abductor 
Hip Adductor 
Leg Kickbacks 
Squat Rack 
Squats with kettle bells 
Ball throw squats 
Wall Sits 
Laying leg lifts 
Ball sits 
Box Jump 
Box step ups 

I vary my cardio depending on the goal. I do anything from 10-45 minutes of Cardio. 

Distance Run - Go at least 2/3 miles 
Speed Run - Run fastest possible mile 
Incline Walk - Put treadmill at 15% incline and walk at about 3.0 speed.  I walk forwards and backwards like this 
Spin Bike 
Row Machine 
Jacobs Ladder 
Stair Master 
Jump Rope 
Jumping Jacks 

ABS - I always do 3X10 

Leg Circles 
Leg hold ups 
Flutter Kicks 
Toe touch
V-Sit Ups 
Medicine ball sit ups 
Russian Twist 

Here is my gym selfie a year ago! 

And here is my gym selfie today! 

Now like I said - the majority of my weight loss is from food. I did a little online research about food vs. exercise and found that it's pretty scientifically based that food is going to be what makes you lose weight. I found this from an obesity doctor, especially resonated with me.

"Most folks want to lose weight and to improve health and so both gyms and kitchens are required. That said, if weight's a primary concern, I'd never ditch the kitchen in order to find the time to exercise. Instead take the total amount of time you think you're willing to spend in the gym, and formally dedicate at least a third of that to the kitchen. As far as optimal amounts go, a person needs to like the life they're living if they're going to sustain it, so what's right and optimal for one person will be too little or too much for another. The simplest litmus test question to ask is, "could I live like this forever," and if the answer is "no," you'll need to change something up." 

And this is why I finally lost 100+ pounds. I could live like this forever. Whole30 makes me happy, not deprived. I am pretty sure I am Paleo for life. Someone asked me "So you just will never eat a piece of cheese again?" I can't say I will NEVER eat something again, but I don't actually want cheese. I don't like tomatoes or radishes so never eating them isn't a problem. If I don't WANT to eat something for me it's not a big deal even though it may be for you. Sometimes I let other peoples opinion of me not eating certain foods mess with my brain. You may want to eat cheese and bread and cake and that's great but it doesn't mean I should. I don't care what you eat if you don't care what I eat. I may in fact never want to eat cheese again. I may never want to eat bread again. (Sorry Oprah Winfrey!) I may never want to eat pasta again. GUESS WHAT? I may also be super healthy and happy. I think people hear no sugar, no grains, no dairy, no alcohol and think "Well that sucks and sounds pretty much like the worst idea ever." If it sucks after 30 days then don't do it. For me it didn't suck. For me it flipped a switch. I have food freedom. I don't get overwhelmed with cravings and I have been able to sustain this way of eating for five months. NOW does that mean that occasionally if I make the decision to eat something not Whole30 of Paleo that it's going to be a big deal? No. I will be drinking beer in a couple of weeks on my one year fit journey celebration and my 100 days Whole30 celebration. Im doing the freaking Warrior Dash and I deserve a beer!!!!

Im getting so excited about it. I can't wait to celebrate my accomplishments with my best friend and enjoy a fun weekend in Austin. We are driving up next Friday and staying with my cousin. We get up early Saturday and go do the dash at 9:30. WOOOOOOHOOOOOO 

1 comment:

  1. I love your blog! Thank you for creating it and having such an encouraging post. Finishing up my Whole 30! Day 28!! I agree with everything you said in this post! I like switching up my workouts to Zumba,home workout DVD's and Arms/legs/cardio!!