Keep on keeping on...

Goal Date: Monday 07 November 2016

Weight Goal: 69kg

Carb Goal: 30g NET/day

Fitness Goal: 3 f45, 1 heavy weights

Reward: Workout Singlet

Consequence: NO SHOPPING ALLOWED

RESULTS END OF WEEK 07:

Start weight: 76
WEIGHT: 70

Weight Goal: 69
Beat Goal Weight by: Lost NADA 

TOTAL LOST TO DATE: 6 kgs

Net Carbs Average: 45 

Fitness sessions: 4
Goal hit? Nope 

Result: Consequence

Comment: Doh! Lost nothing since last week

Grrrrrrrr! I honestly hate writing this blog when I don't hit my goal. It sux. BUT.. the whole point of writing this is to keep me on track and keep me from quitting so I guess I'll just have to suck it up.

I'm currently sitting here on Monday night bloated with ma guts hanging out from eating croutons and sugar-free chocolate. Whoops. Oh yeah, and crackers. Sorry Nate Dogg I ate most of your crackers and.... maybe a little cheese spread :) 

Croutons you say? why yes. I'm somewhat of a master at the Caesar Salad and today I ate the usually forbidden croutons. Crackers? Don't usually care for those but they were in the cupboard so they went down too. Why? Because I didn't hit my goal and that's just how I roll. What I should have done was gone training but no no..couch, croutons, crackers and Atkins sugar-free chocolate to drown my sorrows in instead.. oh and did I mention the Tiny Teddies? Had a pack of them too (stole them from the 7 year old's stash). 

I hate the way my head works it is so annoying! Why would I sabotage an already bad result? It honestly doesn't make sense but is something I do over and over and I'm sure many of you do too.. I like to call it "the fukits" self-sabotage and it's not. good.

I was going well this week - feeling like I'm well again and getting back into training. Saturday arvo I was 69.4 and thinking I had this in the bag but then... well then I guess I did that other thing that I do, which is get so excited at myself that the weight is dropping and reward myself with mmm let me see.. I know! a bowl of frozen berries (with cream. And honey)... and therein lies the start of the carb-creep into the other slippery slope of self-sabotage, the "reward-yourself" sabotage.  Not bad for your self-esteem like "the fukits" but with the same result.  And that all brings me to today.. Tuesday arvo, finishing off my blog because someone was too bloated and tired to finish it yesterday. Doh.

So I was hanging with my wise and knowledgable sis earlier and she in all her wisdom made the following suggestion: How about this week I don't have a weight goal but instead try and be really strict and consistent with a checklist of positive daily actions and let the weight take care of itself. "Not a bad idea sister" I thought to myself..not bad at all.. At least this way I won't have to write about how I didn't hit my goal again! So that is what I am going to do. I shall have the following items on my checklist:

1. Apple-cider vinegar in water upon waking
2. Daily morning cardio (fasted) or early f45  (Sunday you may rest my dear)
3. L-Glutamine
4. Magnesium
5. MCT oil
6. Green veges (lots) at least 2x per day
7. 3 litres of water (min)
8. 4 f45 sessions
9. 1 heavy weight session
10. Carbs below 25g

So that is my plan of attack this week. And we shall see what the stupid scale says come Monday.  I know that I AM going to hit my first goal of 65kg and I also know that I am going to keep blogging on here until I do! ..and if that takes me past Christmas then so be it! I'm not going to keep constrained to this 12 weeks (that is now 13) but will continue until I hit it and then continue a little more. 

I seem to lose weight pretty slowly after the first initial drop but so long as that graph is trending downwards then I shouldn't stress riiiight?? Weight Watchers say it's safe to lose 1 pound a week (or is it 1kg?) but looking back over my plethora of weightloss journals, including the empty ones with the fancy cover pages and the whiff of good intentions (remember "Bluey" Lexy? That never even had a single entry despite our careful planning!), I see that I generally lose at the rate of a quarter to a third of a kilo a week.  Soooo if that is anything to go by I will not hit my 65kg by Dec 19 goal but it shouldn't be too long after and I shall keep marching on and striving to hit it as soon as is humanly possible. Anyway after this week's results are in I will evaluate and get back to ya.  Not copping out, just being realistic about the timeline.

So enough rambling, what shall we talk about today? I know... 

Lifting Heavy vs. Cardio

I never quite realised the awesome effects heavy lifting had on fatloss until I started training with the awesome Anthony Toth (http://propathperformance.com) a.k.a The Assassin. He trained me hard and heavy and I quite literally had anxiety before training sometimes cos I knew how exhausted I was going to be! - and boy did I get results! In the first 3 weeks I lost 5% bodyfat and had added on 2kgs of muscle. I transformed so much in those first 3 weeks that it spurred me on to drop down to the best shape I have been in in my adult life and the shape I am chasing here. With Anth I did mini circuits, heavy circuits, lots of compound movements and very little cardio or just cardio in short spurts. Sprints, rowing or skipping for say 2 minutes between sets and a long walk here and there - no long 40 minute cross-trainer sessions, no long runs, no Body Attack (bleh) and the fat seriously  melted off me. I mean there was cardio within a lot of the exercises and circuits such as squat thrusters, lunge switch jumps etc but not long steady state slit-your-throat-boring cardio - infact he forbade me from doing that due to the muscle loss it can induce. My diet was strict (not keto) but not crazy and certainly no better than any other diet I've done yet the fat melted off and since then I make sure heavy weights are integral part of any weightloss regime. f45 is great because every class includes resistance and cardio and you can go pretty heavy, but even still I add another heavy weights sesh on in my own time and focus on shaping my legs and butt.

So girls.. if you think cardio is the best way to lose fat and transform your body shape then you are dead wrong. Yes it plays a part, but resistance training is where it is at. And I don't mean 15-20 reps of some stupid light weight throwing the weight up whilst putting on lipbalm and checking facebook, I mean 6-10 reps of almost as heavy as you can manage, breaking a sweat, show the boys up heavy - with flawless technique of course. The kind that makes you shake as you walk out to the car. THAT'S where the real results lie.

Now please don't go injuring yourself by going too hard too soon - you have to learn how. You need a programme and/or a personal trainer to show you how and then you can get into it... I don't want a lawsuit saying you broke your back cos Katy told you to lift heavy! But I do really recommend it. Truly.  You can become a smaller pear doing just cardio but if you wanna become an hourglass then start pumping that iron.  

Here's an article by Charles Poliquin on lifting heavy: http://main.poliquingroup.com/articlesmultimedia/articles/article/1252/seven_reasons_why_you_should_lift_heavy_weights_.aspx. Check it out - he's a deadset legend.

For those reading this on their phone, I'd just like to say that if you check it out on the computer you will see that I have shared a number of links of awesome stuff to read. You'll also get to enjoy my pretty colour choices and formatting a little more :)  I'd like to thank everyone who reads this - it really is helping me stay focused more than I thought it would and I am going to do you all proud when I hit my goal. If you are wanting somewhere to start I greatly recommend listening to Jimmy Moore's "Ask the low-carb experts" podcast whilst you walk or clean - so much good stuff on there from experts touting cutting-edge research that hasn't even hit mainstream yet.

So for next week, I'll be hitting that checklist and seeing where my weight ends up - I might post it daily on my facebook page even. I'm not gonna bother with the consequence cos I don't even obey it anyway! My consequence is having to blog about it :'( waaa waaaa.

Have a great week everybody! 

Yours in health, happiness and impending hotness,

Katy

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Goal Date: Monday 14 November 2016

Weight Goal: Don't have one. Checklist with ALL 10 items done daily.

Net Carbs Goal: 25g per day 

Fitness Goal: 4 f45 workouts, 1 heavy weights, 2 extra cardio – 7 sessions

Reward: Pedicure

___________________________________  and here come the progress pic: