1. Setting a realistic goal within a realistic time period.
Laid awake one night in bed I set out my goals I knew that it would take me 6 months based on the math that you’ve all heard – losing 1 – 2lbs a week. Knowing this from the start really helped me focus, and not get impatient.
Some weeks it will be more, some less. I would set my self short-term targets (and rewards) as well. 6 months does feel like a long time, and during a gym session can feel an eternity away. So I would break that down into weekly and monthly goals.
A big one for me was to lose a stone by the time I turned 29 and also set myself a reward that if I achieved it I was allowed to hire a personal trainer to get me through the next stone.
Look out for the little ego boosts along the way as well, like the first time someone says you’ve lost weight. My favourite was when I tried on an old suit for a wedding and realized I looked like a kid playing dress up in his dad’s suit. I then went to buy a new one and was shocked that the best fitting suit was a 40inch chest. The previous suit I bought was a 44 chest, only 6 months previous. Needless to say I looked a lot better in the 40!
2. Eating better - First 3 months
I have the sweetest tooth in the world and I have a habit of over indulging! I have been known to eat a whole pack of hob nobs in a day! I used the iphone app MyFitnessPal to help monitor what I was eating. The minute you see that that half a packet of hobs nobs is you entire daily allowance, you quickly change your mind. You have to be honest with this though, otherwise you’ll just be disappointed and won’t see the results you want. You can use it to work out how much you’re burning off in the gym as well…but a word of warning…10 minutes on that vibrating machine does not burn off 400! Don’t let it fool you.
3. Exercise Regime. – First 3 months
For the first 3 months of my regime, I primarily focused on cardio. This was simply because I enjoyed it more. I would usually do about an hour with different combinations of bike, cross trainer, swimming, treadmill (more often than not hill walking due to having shin splints). I focused on the cross trainer mainly, usually doing it for 30 mins on a preset programmes, But each week I would increase the level of difficulty. I started out on level 9, now I start on 18 and increase it to 20. I would throw in some weight sessions, but I could never get in grove of it.
Result of this first 3 months was that I lost the stone I wanted. In the last month I was moved into the office at work so I could be a bit more organized with my work outs and diet but I was getting bored so that prompted a huge change and I activated my reward. As a birthday present to my self I hired Dave to help me achieve my goal of getting back in the Banana Republic Shirt and I don’t think I could have done it without her.
4. Exercise Regime – Last 2 months.
Dave as I shall affectionately refer to her, or Davina as she’s known to normal people has completely changed how I exercise. I’ve been doing 2 sessions a week with her for the last 2 month focusing on complete body work outs, using my own bodyweight and the scary looking equipment in the gym…kettlebells, viprs, gymnastic rings and my nemesis, squat rolls! Every session she shows me stuff that looks easy, and I think that’s not going to do much. I do 2 reps then quickly change my mind. It’s tough!!! But feels amazing afterwards! She’s been great at spotting my weaknesses and working on them without destroying my confidence. Not only have I lost the weight I wanted but, I have a much better posture and increased core strength. I haven’t done anywhere near as much cardio in the last 2 months as I did in the first 3 months, because I haven’t needed to, which means I spend a lot less time in the gym! Not only that, but my cardio fitness is improving regardless. I got on the treadmill about 3 weeks into my programme and decided to see how long I could run for. This was the first run I’d done in about 2 months because of shin splints. I got to 5km and thought, I’m not out of breath yet, so I kept going. I ran 10km with out slowing down, the 1st time I’ve ever done this. Since then I go for a run at least once a week, and I enjoy it. Last week I ran 17km ,no stopping in 1HR 26MINS. I went to sleep that night thinking, I could do a marathon. I HAVE NEVER DREAMED THIS POSSIBLE BEFORE!!! And no sign of shin splints. Proof that doing full body workouts improve your overall fitness and reduces the risk of injuries.
Trainer’s are expensive, but if you get a good one, who tailors your work outs to your individual requirements, are worth every penny.
5. Eating Better. (Last 2 months.)
I tend to eat 6 times a day (as Kelly has advised before),
A typical day for me would be;
Breakfast - Porridge, with a tablespoon of flaxseed, and blueberries.
Mid-morning snack – Apple and Peanut Butter or natural yogurt and fruit, smoothie (homemade)
Lunch – Chicken Salad, or lean meat/fish (Chicken Turkey/ Extra Lean with wholewheat pasta or brown rice
Afternoon snack – Carrots and Hummus / handful of nuts.
If I go to the gym then I have a protein bar straight after
Evening meal – Lean meat or fish with vegetables.
The abs diet cookbook is great for recipe ideas and I often create my own versions of stuff. The weeks I’ve stuck to this I’ve seen huge benefits…and the weeks I haven’t I hit my self with a stick!
Over the last two months I lost the 2nd stone (a whole month quicker than the 1st). Since achieving my goal I’ve had a week of celebration and am back on it from tomorrow. My weekly regime at the moment is 2 sessions with Dave (eventually I’ll do these by myself), 1 full body workout without Dave, 1 run, and 1 cardio interval training session. If I can I throw in a swim in a couple of times a week as well.
A big thanks to Kelly and her incredibly motivational and helpful blog, Dave with her words of wisdom and ability to kick my ass into shape, and to everyone’s kind compliments and feedback. I feel in the best shape of my life, not only physically but mentally as well. It could be a big year coming up with my career and I feel better equipped to handle it as a result. I’ve now set new goal, too lose another 5% body fat…lets see how that goes, hopefully it will result in a shopping trip to Banana Republic.
I can't thank Bob enough for putting this down for us. Here it is guys, in black and white. Its hard, and everything you read but don't want to believe is true. There is no magic cure, pill, supplement, fitness craze that will give you the body you want in two weeks. Its a lifestyle choice you have to make, and commit to. As my trainer says: "This is a lifestyle, not a life ALTER! YOU deserve to feel sexy, strong, confident and happy. So get to it. Get OFF YOUR ASS and go!!!"
*She's American so stop rolling your eyes all those cynical Brits*
Love
x
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