Workout plan: WEEK 3

As WEEK 3 completed, my endurance has increased and I feel a lot lighter and more active than my former self before this program. Doing all those heart gurgling workouts with Jillian Michaels is changing me both physically and mentally as I continuously shed off inches from my waist little by little. Although the changes aren't as quick as I want them to be, my approach is a lot healthier compared to my earlier attempts. I stay hydrated, I never sit for too long (if I can avoid it), and I'm eating a lot more fruits and vegetables. My goal next week is to increase my exercise to 4 days a week, and making sure to do at least 100 squats on my off days. Slowly, but surely, I'll reach my goal in no time.

If you are still wondering where I get my workout videos, click on this link: youtube.com/BeFiT. Here you will find amazing workouts absolutely free. 

The numbers don't lie, I'm at 27" now

Here is my workout schedule for the week: 

WEEK 3	NOV. 10	NOV. 11	NOV. 12	NOV. 13	NOV. 14	NOV. 15	NOV.16
Workout Plan	Jillian Michaels: 6 week 6 pack abs workout level 1	Walked 30min	N/A	Jillian Michaels: 6 week 6 pack abs workout level 1	Jillian Michaels: Banish Fat Boost Metabolism	1 hour walk	1 hour brisk walking
Results	Endurance increasing, not ready for next level yet.	Visited friend	Day spent in school	Increase in endurance	Starting to see a small reduction in waistline	Was nice	My legs are sore

What are calories?

Calories: units used to measure energy 

Actually, there's a more scientific explanation but you can google that yourself. Typically, when we research weight loss, calories come into play. Our energy source derives from glucose which is broken down from foods that we eat everyday; mainly carbohydrates (as the preferred source of energy) and fats. Our calories in everyday activities such as walking, thinking, digesting food, as well as breathing. The glucose is then transformed into a unit of energy in which we refer to as calories.

Here's the concept:

The more we eat, the more glucose we will generate, and the more calories we will gain. If we don't use all the calories that we've gained, it's stored in the liver as glycogen and as fat, as well as in our muscles until it is needed for activities. 

Calories - Physical Activity = Weight (gain/loss)

So technically, if I ate less and exercised more, I would be able to shed the weight in no time! Yes but, the harsh reality is, this is how many stories of anorexia begins. I have tried this method once for a period of 6 months and it has worked fantastically, but what i didn't realize was my body was starving and becoming increasingly malnourished. Once I realized that, I quit what I was doing and slowly began to return to eating the foods that I've enjoyed before dieting. And slowly, but surely, the weight came back with it. The thing is, our body values fat more than our muscles so when we're running low on calories, our body will break down the energy stored in our muscles before the fat and we result in a phase of muscle wasting.

The moral of the story is, don't bother starving yourself, it's not worth it if you can avoid it. The proper path to a healthy body is having a nutrient dense diet filled with vegetables and fruits, and daily physical activity. Make sure to check out my blog on Diet Modifications for guidelines to a healthier diet:
http://plushduckbody.blogspot.ca/2014/11/current-diet-modifications.html

My Diet modifications

Even though I'm not working out as much as I'd like, altering the foods I eat has shown great improvement in my metabolism and overall weight management. I feel lighter and healthier with the food decisions that I have made and will continue to improve on in the near future.

1. At least 50% of each meal must include fruits and vegetables (raw fruits and veges are the best as they contain the most nutrients in this form) - eat as much as you like until you're satisfied
2. If you're not used to eating so much fruit in a day, try having a whole fruit after lunch and dinner. (This means the "whole" apple, not half, not a quarter - the whole thing)
3. Reduce meat intake to less than 1 serving per day (equal to the size of one deck of cards) - we don't need to eat meat to function, as long as you are eating lots of fruits, vegetables, and carbohydrates
4. Have lots of carbs! Ex. rice, pasta (no bread), your body needs carbs to function! - eat until satisfied
5. Avoid salts, sugars, MSG like the plague
6. No more dairy! - consume less milk products including yogurt, cheese, and ice cream as they contain a lot of fats and hormones of other animals
7. Have 4 times a day at consistent times (breakfast, lunch, dinner, snack) - this maintains a consistency in your metabolism
8. Stop eating at least 4 hours before you sleep
9. Drink 2L of water or fluids a day, try blending your own smoothies (equivalent to 8 cups)
10. When eating out, choose foods that are not deep fried, contains more vegetables and carbs, low salt, low fat, low sugar (eat out less than 3 times a week)
11. Click here to see how much calories you need to eat in a day: Calorie Calculator

You can definitely eat more calories than recommended but make sure it is low fat, low salt, low protein (1 serving a day), high carb, high vegetables and fruits, and include physical activity in your daily plan. 

(Note: if you're body is adjusted to having less food/calories in a day, you may experience some weight gain before the body re-calibrates itself. In the long-term you will maintain a healthier weight with less fluctuation)

Workout Plan: WEEK 2

It was interesting to see that after the first week of this mission, I began noticing small, yet positive changes in my body. Although I did not exercise as much as I'd like (due to school and social life), becoming more active and making small dietary changes really helped to kick start this body into better shape. 

A great tip: If you've been out of shape for a long time, start with doing 100 squats a day. It builds up endurance, works the quads and core muscles, and prepares you for more intensive workouts later on.

So far, Jillian Michaels has built the most inspirational and most effective workout videos I've seen out there. No wonder she was hired to do "The biggest losers." Currently, I've lost about 1" around my waist and I hope to continue to succeed in my mission. My diet changes will be posted in a later blog so stay tuned for updates. 

It's a little blurry but down to 27.5"

WEEK 2	NOV. 4	NOV. 5	NOV. 6	NOV. 7	NOV. 8	NOV. 9
Workout Plan	N/A	N/A	Work/School business	Work/School business	100 Squats Squats	Walked 2 hours downtown
Results	---	---			feeling happy	Great light exercise

Workout plan: WEEK 1

I was never someone that was overweight, I'm 5'2 and weigh between 115-120 lbs. Most people would look at me and say, "You're fine."  But let me tell you, I don't see it. Being short puts me at a disadvantage so whenever I gain a little bit of weight, I will look a lot tubbier than reality. When I see pictures of myself I think of someone who can do so much better. My goal is to return my waistline to 25". I hope to achieve this in one month in time for my boyfriend's Christmas party and wow the crowd. 

Below is my workout schedule for the week in which I will update as regularly as possible. Some of the workout plans have clickable links so you can try them out as well. My weight is not my concerned as it doesn't actually reflect the way I look. Here is a picture of my waistline now, I will provide weekly measurement updates:

All the best!

WEEK 1	OCT. 28	OCT. 29	OCT. 30	OCT. 31	NOV. 1	NOV. 2	NOV. 3
Workout Plan	Jillian Michaels: Banish Fat Boost Metabolism	N/A	3sets 12rep bench press and pectoral flys, 15 push ups, 200 squats, 50 crunches	N/A	N/A	100 squats	Jillian Michaels: 6week 6pack - level 1
Results	One hour of  sweating from every part of my body. I'm so out of shape	Couldn’t move, sore everywhere	Works out my quads and abs.	Resting day	Multiple parties to go to, didn't get a chance to workout	Feeling refreshed	If you don't feel the burn you're probably not doing it right. Will continue this workout for the remainder of next week