Your body changes aren't just going to happen over night or just in the gym. It's not a fad diet, quick fix, or overnight wrap. It's a lifestyle change.
With the internet at our fingertips all the time [ i mean literally phones, ipads, laptops, ect ] it's easy to find motivation, inspirational blogs, nutritional information, and workout guides. So why add another blog to the internet with my story?
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| My Fitness Pal App |
First it's for both you and me : keeps me just as motivated while I'm going through the weight loss process and gives you a team mate to talk to. Second I've learned you can find all the information you need it's just not as easy as you'd think. So here's my plan, here's the information I'm finding, here's my advice and the support to back it up.
So for now what's the start of my lifestyle change? Well it's not just the gym it's a diet change as well. And not a diet as in some food style or food plan. Diet as in a change in the types and amounts of food you're taking in. Which is why it's a Lifestyle Change. So food wise what have I changed? I cut down my calorie intake.... I have no idea what I was actually taking in a day but thinking back on what I ate sorta on average I'm pretty sure it had to have been around 3000 easy... I was eating a big breakfast, typically from McDonald's, then lunch was usually from some fast food place. And dinner was always late like an hour before I went to bed and it was always junk. Well sometime chicken. If I did manage to eat semi healthy I ALWAYS over ate!
Sooo anyways I cut my calorie intake down to 1480 calories a day. What I'm learning though is to keep your body guessing. If you take in 1480 calories a day your body will adjust and stop the weightloss. So vary and I'm not talking drastic. But Vary I'm varying between 1200 - 1480.
Next not only did I start checking my calorie intake but the kind of calories I was taking in. I cut out all the fast food and started cutting my portions into halves (lets be honest some I had to cut down by 3rd's). I use an app on my phone My Fitness Pal to track things. It's really handy cause it really makes me focus on what I'm taking into my body. At the end of the day I can see what I have eaten that benefits me or hinders my progress.
[ side note at first if you're a fast food junkie like I was it's really gonna suck to cut those types of foods out - buuut after a little while you honestly don't care for it. I went two weeks without fast food and was craving some serious taco bell sooo I went and ordered a small meal & made me incredibly sick.... so here I am like another week later and no fast food cravings - plus believe me the fast food isn't near as satisfying as it use to be!]
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| 3 Body Types |
Now I mentioned in my last post that there is a link for body types. I'll post it again here at the end. [ I'm going to start posting all sites I use actually - that way you know I'm not only speaking from my testing it but from factual supported sources by athletes, doctors, nutritionist, and personal trainers. ]
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| Endomorph |
ANYWAYS so body types! I am an Endomorph [ wanna know what you are? - go to the website! it shows you what you are, what you can and can't eat, and how you lose or gain weight ] So being an endomorph means that some of my fave [FAVE] foods such as potatoes get cut out from my diet. [I'd be lying if I said I didn't have the tiniest of portions with my Sunday roast! ] For the sake of this post I'm just focusing on nutrition [ I'll get back to strength training in another post] I retain fat the best out of the 3 types. [ lucky me - yay! ] anyways so as it mentions I should be eating every 2-3 hours. Which is what I started doing. It takes a bit more work to plan but it is worth it. Anyways so I take HealthE Trim at about 8:30 am which you have to take with 8 oz of water and wait two hours before you eat. Then at 10:30 am I'm munchin on either banana, bread, & peanut butter or greek yogurt. Then at noon thirty I chow down on raw veggies or fresh fruit. 2:30 o'clock it's protien time I need to get through the day which means I usually have either left over healthy whatever I made for dinner the night before or grilled chicken & salad. OR I munch down on a 96% lean slice of ham with scrambled egg and more veggies. Then snack again at 4:30 on string cheese and either brown rice cakes or all natural popcorn. Dinner around 6:30 is some creation that I throw together based on a healthy recipe from online. I love reading skinny momma's blog or any of the health magazine's usually have a recipe or two. [ luckily for you my pinterest board Lean Mean & Fit has a TON of snack and dinner ideas ] And last I make sure I drink about a gallon of water a day, don't eat anything else after dinner, AND go to bed hungry. When I say hungry I'm not saying starving but I'm saying don't go to bed with a full belly. Oh and when you eat don't eat until you're full. Seriously cause you're usually full before you know you are.
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| I drink 6 of these a day [ 18 glasses] |
A gallon of water a day? Yep that's what I said. You're suppose to have 8 8oz glasses anyways - that's when you're not working out or anything. Our bodies [ mine especially ] naturally retain water so by drinking more the body realize's it doesn't need to hang on to as much. Second point for water is that you need to drink more when you're working out. So a gallon of water if you're training the way you're suppose to is accurate for what you should be taking in.
So summary, decrease your caloric intake and then vary that between a range so your body doesn't have the ability to adjust. Drink LOTS of water [ trust me a gallon is good - you pee alot but it's good! ] eat small meals / snacks every two hours [ or 3 ] go to bed "hungry" don't eat until you're full. And eat for your body type.
And here are the links for you all : feed your mind!
http://pinterest.com/adriannafacer/lean-mean-fit/ this is my food, nutrition, & healthy eating habits board on pinterest - promise this time not shamelessly promoting but giving you a place to grab healthy meal or recipe ideas from
http://www.brainyweightloss.com/three-body-types.html#axzz1hIh5J25n learn your body type, how you gain and lose weight & what you should and shouldn't eat
http://www.myfitnesspal.com/ this is the interent site for the mobile app I use to track my food intake and work outs. [ I forgot to mention that this is a good way for you to realize exactly what you're putting in your body! ]
http://www.eat-yourself-skinny.com/p/recipe-box_20.html a really great blog that has a TON of recipe's including the nutritional facts. - this is the Skinny Mom Blog I was talking about.
And last have you read the previous blog post?! Hit this think or just go through the archive - there's a 12 Week Challenge coming up. I'm thinking if enough people get involved we're doing a contest and whoever loses the most weight or inches wins something... Tell me what you think!! http://trainlikeaboss.blogspot.com/2012/07/12-week-challenge.html
Remember we're NOT dieting we're making a Lifestyle CHANGE!
Eat Clean, Train Mean, Get Lean.
Like a Boss
Adrianna
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