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Dropping a Knowledge Bomb, part 1

So while I'm patiently waiting/working for these 20 winter blues pounds to wither away I figured I'd share some of the knowledge I've learned along the way, even though I took a break and regained some weight, I still think its a testament to what ACTUALLY works since I lost 37lbs to begin with. So here we go!

 1. Change the mindset of this being a diet. This isn't a "diet" this is just a different way you've decided to live your life. A new lifestyle as cliche as that may sound, its the most accurate. No longer are you the one who finds the closest parking spot when going to your favorite bacon grease restaurant, no longer do you decide to take an elevator vs ONE FLIGHT of stairs. No longer do you decide that you 'deserve' that cheeseburger after a long hard day at work on your feet. 

2. Realize 2 things: Food isn't the enemy, and you must LOVE yourself unconditionally. Food is your fuel now, think of yourself as a training athlete getting ready for the longest endurance and strength event that is called YOUR LIFE. If you put crappy food into your body, guess what? you're going to feel like crap after! Put the good high octane stuff in and your engine is going to purr like a cat. You're doing this because you LOVE YOURSELF ENOUGH to care about your health. This is for you, its time to stop surviving and start thriving!

3. Break your goal up into small goals. Make them SMART.

Specific.
Measurable.
Attainable.
Realistic.
Timely.

 A lot of people, myself included, came here with 50 or more to lose and it just seems overwhelming and you want to lose it like NEXT WEEK but it doesnt happen that way. Instead of getting frustrated with slow progress (which is still progress by the way), and giving up or resorting to a crash fad diet, break up that huge goal into something small and attainable so the motivation will carry you throughout your journey!

 4. Do the research. Find out what body type you are ( http://www.bodybuilding.com/fun/becker3.htm ), find out your calorie goal ( http://scoobysworkshop.com/calorie-calculator/ ), find a workout regimine or program that will get you there or at least through the first leg of your SMART goal. Do the work so you arent floundering and are like, "I'm doing all this hard work and getting nowhere!" Do the research and figure out what will work FOR YOU. Not everyone is going to be a marathon runner, not everyone wants to be able to deadlift 200lbs, not everyone wants to do crossfit and eat paleo, not everyone loves Jillian Michaels as much as I do. Find what will work for you. 

5. Be patient. This is the most important one. People jump in immediately and want to just be thin like yesterday, it doesnt work that way. 1lb a week is normal, 2lbs a week is considered EXTREME WEIGHT LOSS, anything more than that is unrealistic for most of us and unless you're obese or morbidly obese you might never see a 3lb loss in a week. BE patient, keep working hard and you will see progress. It usually takes a month before YOU FEEL any change in your body, 2 months before YOU SEE the change in your body and about 3 months before OTHERS start to notice a change, and thats just people who are close to you. Most people wont really notice until about 4 months or 30lbs or so. NO one said a peep to me at work until I had already lost almost 30lbs, so relax and just put in the work and you will get there!

Jillian Michaels Body Revolution, Final Results

So I've finally finished JMBR, and I wanted to post a recap for anyone interested in doing BR themselves or for those who are just curious about the program & my results. 


THE NUTRITION: the adage of "abs are made in the kitchen" is so true, and I learned that the hard way.


Initially I tried to follow the kickstart week and made it about halfway before cracking. I had gone from 40% carbs to like 20% and couldn't handle it. I did however learn a few dishes that I still eat (and are healthy), and it forced me to learn how to cook meat (I had always cooked vegetarian before).  So for that, I thank Jillian. I’m only really getting into detail about my specific nutrition so that you can understand that results will vary depending on your diet, I think had I cheated less in phase 1 & 3 I would have had a greater loss, although I am very happy with my results. I will give you one recommendation on supplements, USE THEM. I take glucosamine for my joints (I’ve always had knee issues and aches), and it totally helps with this high impact program.


I started off Phase 1 eating a little above 1200 calories and I pretty much kept slipping up, due to laziness in the kitchen and pure cravings, I was starving myself I soon realized. At my first 5lb weight loss MFP cut my cals to the bare minimum and I realized that unless I start of higher, I'll have to keep cutting severely and literally starve my body to get consistent results, plus I knew on this plan I would eventually plateau.


Phase 2 rolled around and I realized I needed to eat more but I was too scared to take the leap and fully subscribe to the "eat more to weigh less" mentality (if you want more info on EM2WL check out the forums/groups and check out this calculator http://scoobysworkshop.com/calorie-calculator/ and fill in your info, you'd be shocked how much you CAN eat and still loose). I ended up upping my cals to 1550 and in phase 2 I saw the best results, probably because I was finally netting closer to 1200 and I cleaned up my diet hardcore. I was eating salmon every other night pretty much. Mmm. For shits and giggles I also did a 1 week 3500 burn challenge and did double days of JMBR+cardio.


Phase 3 was similar to 1 in my eating, lots of cheats and realizing I need to be eating more but being too scared, I finally decided to do it and I started by first eating back my exercise cals. My birthday weekend extravaganza fell in my 3rd week of the phase which semi stalled my weight loss and the final week I finally reset my cals to the correct number according to the scooby calculator and posted a final week loss of 2lbs, so clearly it began to work.


THE WORKOUTS:
JMBR is set up for a 6-day workout week. You basically have 4 days of strength & 2 days of a cardio session you do for the entire phase. You do 2 “workouts” a week and alternate so your week would look like:
M: WO1
T: WO2
W: CARDIO 1
TH: WO1
F: WO2
SA: CARDIO 1
SU: REST

I really love how this program was structured
mostly because I only had to devote 30 minutes a day to it and I got results similar to people on here that workout for twice as long. Throughout each workout I was always sore the first week and the second week I rocked it, and pretty much throughout each phase my ass was consistently sore the first 2 weeks (which explains why it looks so good now). 1note, I only had 5lb weights and the cable for the program, when it called for heavy weights I usually tried to get both my 5lb weights together to do that exercise and toughed out the ones that called for lighter weights.


Phase 1 seemed really easy for me because I had previously completed RI30, so this was basically that but regurgitated with a couple new things, if you’ve done anything by Jillian Michaels leading up to this, definitely try for the harder/advanced moves in this phase. Cardio 1 I hated because of running man (i still hate those), but overall it was the easiest out of all the cardios and by the end of the phase I was adding in extra cardio moves (like running in place while she explains moves or gives breaks) to get in an extra burn and keep my HR up. Also, if you want to do “extra credit” I would most definitely brush up on your yoga on your rest days because Jillian LOVES downward dog & chatturanga, know them, love them, they will haunt you in the next 2 phases.


Phase 2 started off great but the last 2 exercises of phase 2 got me, they were notably tougher than before and I pretty much hated them, combined with the fact that I took a really bad fall and screwed up my shoulder the last week of that workout. I hated cardio 2. Absolutely hated it. I hate burpees, I think I always will. I saw my biggest losses in phase 2 with weight and inches, probably because I really cleaned up my diet for phase 2 and it was completely different than the moves I had been doing before with RI30 & phase 1. For those of you who consider yourselves already semi-fit and are toying with the idea of starting on phase 2, I would say go for phase 1 anyway because some of the new moves you learn in phase 1 are built upon in phases 2 & 3 with harder modifications or plyo. If its too easy, make it harder. Add weights, greater range of motion, but I wouldn’t recommend skipping to phase 2.

 


Phase 3 was my favorite by far. Cardio 3 is extremely fun
, lots of jumping which kept it interesting and my burns were consistently higher in phase 3 (thank you standing mountain climbers that made me want to puke each time). WO11&12 felt easier than 9&10 but my HRM begged to differ as I had consistently higher burns, sometimes by 100 cals. I loved the addition of more plyometrics (jumping explosive movements) in these workouts and cardio, and honestly it keeps it interesting, you would be surprised how many calories you burn whilst leaping through the air like a damn frog.
 
THE RESULTS: the moment  you’ve all been waiting for.


LBS LOST: ~22-24 (I didn’t have access to a scale until the end of phase 1 so i’m guestamating considering my average loss of 1.7lb a week)


INCHES LOST:


BUST: -2.5’
WAIST: -3’

GUT (this is my problem area): -3.3’
HIPS: -1.5’ (initially I lost 2 but gained a half inch back in muscle/reshaping)



THE NSV’s:

 


MY ASS IS KICKIN. Seriously I thought i firmed up my butt during RI30 but something in JMBR rounded it out and lifted it, there is a notable difference in the shape of my ass and definition. I’m not sure if its because I slimmed off a lot of my muffin top zone so it makes it stand out more, but either way, baby got back.


I CAN DO PUSH UP(s)
. Never in my life could I do a push up before Jillian Michaels. Now i can do several. And on one leg!!!


I HAVE TRICEPS. You can see a little bit of definition on my arms now, and for someone who is still 30+lbs overweight, that’s a pretty big accomplishment.


I LOST A PANT SIZE. Finally! This was my main goal for the past 3 months and phase 3 finally got me there and I am sooo so happy.


 
Overall I'm EXTREMELY happy with my results and the fact that I stuck with something this hard for 90 days.


Next for me I will be working through the New Rules of Lifting for Women and I will definitely be posting my results along the way since its a 6 month program. :)
 

A good reason to take that before picture, motivation for the AFTER picture!

Last year I started an experiment in my life, trying to be more positive about myself image, attitude, and trying new things that scare me. Basically stepping outside of my comfort zone. Last summer in the spirit of experimentation I decided to start working out and eating right just to see if it would work, for some reason I was convinced this extra weight I had gained over the past few years was permanent or something.

 So I started Jillian Michaels Ripped in 30 and began tracking my food on Sparkpeople.com (I have tried and failed many times on that site since I was 20). Fast forward to 4 weeks down and it worked. It had actually worked, wouldnt you know? Science. I had lost 3 inches on my waist in only a month, and that was before I even really discovered sodium having an impact on my weight/body or how important protein was. At the time I was ranging between 1400-1700 calories with a macro breakdown of 40% carb & 30/30 fats & protein. 

And then I moved, and somehow between the horribly disorganized move, total exhaustion, and not having a microwave or gas in my apartment for over a month I completely fell off the wagon. But thats a story for another day. 

The thing is, I never took "before & after" pictures because I knew in my head I probably couldnt keep with it. Even I doubted my own self back then. I thought of it as an experiment that I was bound to fail, and I did, temporarily. 

 Now fast foward to this summer and I've been at this again for 90 days now, with the bigger picture in mind and a LOT more knowledge about my nutrition and fitness than ever before. I cant help but be glad I took those "before" pictures in May...it gave me somethign to look forward to- being able to take "after" shots. 

Currently I'm about 6 months away from reaching my ultimate goal weight and I'll probably chime in with another 90 day update at the end of October.  I just wanted to share my story thus far, 90 days in, with a lifetime of fitness and health ahead of me. 

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