Angie’s Plan for Ultimate Fat Loss

So, this is my plan for this week. I am going to do zig-zagging calories. That is when you eat low calories (300 less than maintenance) for 3 days and than have one high day (maintenance). I have done it before and had great results for it and since I only have 18 days left to get my BF down to 17%, I thought I would give it a try. What it does is work your metabolism a bit. So, my low days will be at 1614 calories with ratios of
C 153/P 137/F 50. My ratios are 38%C – 34%P – 28% F. High days will be C 201/P 179/F 66.

Here are my meals for tomorrow:

	Calories	Fat	Carbohydrates	Protein	Fiber, total dietary
Egg white, 3 serving	51	0	2	9	0
Egg, fresh, 2 large	149	10	1	12	0
Alfalfa sprouts, 0.33 cup	3	0	0	0	0
Beans, black, 0.33 cup	75	0	13	5	5
Colby and Monterey Jack Cheese, 0.5 oz	50	5	0	3	0
Land O Lakes Fat Free Ultra-Pasteurized Half & Half, 2 tbsp	20	0	3	1	0
	348	15	20	31	5
Mission Multi-Grain Tortillas, 1 serving	140	4	23	5	5
Tyson boneless, skinless chicken breast, 4 oz	100	1	0	23	0
Brown Rice, long grain, 0.25 cup	54	0	11	1	1
Alfalfa sprouts, 0.33 cup	3	0	0	0	0
Colby and Monterey Jack Cheese, 0.5 oz	50	5	0	3	0
	347	10	35	33	6
Jennie-O Lean Ground Turkey, 4 oz	160	8	0	23	0
Broccoli, cooked, 2 cup, chopped	109	1	22	7	10
Sweetpotato, fresh, 1 cup, cubes	140	0	32	2	4
	409	10	55	33	14
Dannon Light and Fit Nonfat Yogurt, 4 oz	45	0	7	4	0
100% Whey Gold Standard, 0.5 serving	60	1	2	12	0
Organic Oat Flour, 0.13 cup	63	2	9	2	2
Body Fuel Vanilla Protein Powder, 0.5 serving	55	1	2	10	0
Egg white, 1 serving	17	0	1	3	0
Banana, fresh, 0.13 cup, mashed	27	0	7	0	1
Kretschmer Wheat Germ, 4 grams	15	0	2	1	0
Baking Soda, 0.25 tsp	0	0	0	0	0
Vanilla Extract, 0.5 tsp	6	0	0	0	0
Apples, fresh, 0.5 medium (2-3/4″ dia) (approx 3 per lb)	41	0	11	0	2
Almonds, 0.13 cup, ground	71	6	2	3	1
Dannon Light and Fit Nonfat Yogurt, 4 oz	45	0	7	4	0
	445	10	49	40	6
	1,549	44	158	136	32
	1614 – 2114	50 – 66	153 – 201	137 – 179	35 – 45

Workouts, I will be doing a new Turbulence Training workout, not sure which one, there are so many to choose from! I will be doing them 3 days a week and then 2-3 days of intervals.

So thats my plan to lose this fat! Wish me luck!

~Angie

Powered by ScribeFire.

Did I do well with my goals the past week?

I feel that I did ok, but know I could have done better. My workouts were great, as always, but my eating, not all the best. I HAVE to plan my meals. It’s not that I always overeat, but that I think I under eat. So todays meals are planned and I will plan the rest of my week, because I need to reach my goal! Only 24 days left to lose 1.9% BF. I can do it, I KNOW I can do it!

If you recall..a couple weeks ago I did a post “Is Cardio Making Us Fat?”. Well, tested that theory, in a way. Since this post, I have only done body weight circuits and only 2 per week and 3 sets. I just didn’t feel that for ME in my current fitness state, it was enough and my BF shows it. Since stopping the intervals on the bike (and not to say that my eating habits since then haven’t played a part in this also) my body fat has gone up from 17.8 to 19.0. Yea, not to happy with that. So, for ME, I think LACK of cardio makes ME FAT! LOL

So, this week I am going to do 2 days of intervals on the elliptical and maybe 2 day of lower bodyweight circuit.Then also do my 3 days of Turbulence Training AND PLAN MY MEALS! Carmel and I decided CLEAN eating every day, but 3 free meals per week, just to keep us going.

So I did take my measurements and while they aren’t that bad, its the BF that bugs me….but I plan on fixing that!

Speaking of overtraining….

Since Carmel brought up the topic of overtraining, I thought I would let you know a little more about it and how to recognize it. Like Carmel mentioned, overtraining doesn’t get you anywhere faster with  your fitness results. Pace yourself and listen to your what your body is telling you. If you body tells you to rest, then rest.

————————————————————————————————————

How to Know if You are Overtraining
By Jim O’Neill 

As everyone knows, exercise is good for you. It helps to keep your weight down, helps to keep you toned up, and helps to make you feel good. So then, if getting a little exercise is good for you, then it must be better to get even more and if getting more indeed is better, then it stands to reason that getting a lot would be even better. Sounds logical, doesn’t it? However, this is not always the case.

When you exercise with fairly high intensity, and you exercise that way often, there will come a time at some point when your body will begin to slowly start to shut down. People will get to this point at different times, depending on their fitness levels and exercise intensity and frequency. If after exercise you tend to feel more wore out than worked out, you may already be a victim of overtraining.

There are some signs that your body will give you both physically and mentally that will let you know that you are overtraining. It is wise to recognize these signs and act accordingly, before the problem gets to the point of causing you possible serious injury. Some of the major signs to be aware of are:

Decreased performance

Lack of motivation

Poor coordination

Loss of appetite

Chronic muscle soreness

Chronic stiffness at the joints

Chronic headaches

Longer recovery times

Loss of concentration

Reduced self esteem

DepressionYou need to understand that whatever your exercise goals are, your body needs ample time to recover and adjust to the demanding loads you placed on it. Sometimes people who are newcomers to the world of exercise will try to do too much too soon, and may ignore their body when it’s trying to tell them to take a break.

In the case of some who have been into exercise for a while, they will often view these signs as an obstacle and feel the best way to deal with it is to “work through it” or “tough it out”. For some others, the problems causing them to overtrain may be more psychological. Excessive exercise is now recognized as a legitimate problem, much like anorexia nervosa or bulimia.

For most, the solution to the problem is simply to exercise in moderation or cut back on the intensity from time to time. Use periodization in your routines. When you feel the signs of overtraining coming on, reduce the intensity of your workouts for a while. When you are ready to increase the intensity again (your body will let you know), then gradually start to pick it up again.

Know your limitations, and never try to compare yourself to anyone else as this is asking for problems. There are some times when you should even just take a whole week completely off and do no exercise at all. This is like taking a vacation from work, it gives you body and your mind a chance to relax and rejuvenate so you can start again a week later nice and fresh.

Remember, if you exercise to the point of overtraining it is almost as bad as not exercising at all. Overtraining will only impede your progress, not help it and in the long run, if you let yourself overtrain, you may be headed for some very unwanted side effects.

Jim O’Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php Article Source: http://EzineArticles.com/?expert=Jim_O’Neill

Really need to focus on FAT LOSS!

It’s time to step AWAY from the computer and get my butt in gear! Ok..I looked AMAZING after our last 2 week clean eat challenge. Then I just let myself go and now….oh whoa is me..

Plus with devoting all my time to my websites and stuff, I have been slacking on the meal planning and eating right. I guess what made me finally “snap out of it” was having to wear shorts! YIKES! Not very happy with the way my legs look.

So with that said, I am going to get me some CLA, which you can find here Vitacost.com or Bodybuilding.com

CLA has been shown to play a vital role in reducing body fat and increasing muscle retention and I have used it before and has worked. My goal is to hit that 17% mark by the end of May. Can I do it? Well I am sure as heck going to try!

I am going to lower my calories on days I don’t do my Turbulence Training workouts and on days I do my TT workout, just make sure to eat a little bit more. No more snacking on crud-just clean eating! Today I am going to refigure my maintenance and go from there figuring my calories.

On another note, I signed up for my Personal Training Course! I got the ebook manual, but still waiting for the manuals in the mail! I am so excited about this! I am hoping to start reading this weekend and also start painting the room I will plan to use as my workout room for clients!

~Angie

 

Time to step it up!

I have been taking a “break” for too long now. Its time to step it up and start eating better.

My plans are to do my 3 TT workouts each week and 2-3 days of the lower body bodyweight cardio. I might see if I can get to a Power Tone or Pilates class at the gym too.

Here is also a an example of my meals for the week:

Calories Fat Carbohydrates Protein Fiber, total dietary Egg white, 3 serving 51 0 2 9 0 Egg, fresh, 1 large 75 5 1 6 0 Asparagus, fresh, 1 cup 31 0 6 3 3 Colby and Monterey Jack Cheese, 0.5 oz 50 5 0 3 0 206 10 8 21 3 Turkey (light meat), 1 cup, chopped or diced 220 5 0 42 0 Sams Stir Fry Veggies, 1.5 cup 60 0 11 3 0 Brown Rice, long grain, 0.25 cup 54 0 11 1 1 Tomato Soup, 0.25 cup 38 0 8 1 1 372 5 30 47 2 Yams, 0.75 cup, cubes 118 0 28 2 4 Ground Turkey Jennie-O, 1 serving 170 13 0 19 0 Broccoli, cooked, 1 cup, chopped 55 1 11 4 5 7 Grain with Flax Bread, 1 serving 100 2 18 4 4 443 15 57 28 13 Apples, fresh, 0.5 medium (2-3/4″ dia) (approx 3 per lb) 41 0 11 0 2 Dannon Light and Fit Nonfat Yogurt, 4 oz 45 0 7 4 0 100% Whey Gold Standard, 0.5 serving 60 1 2 12 0 Almonds, 0.13 cup, ground 71 6 2 3 1 Kroger Whole Grain Oats, 0.25 cup 75 1 14 3 0 Coconut Oil, 1 1tsp 39 5 0 0 0 Egg white, 2 serving 34 0 1 6 0 Cinnamon, ground, 1 tsp 6 0 2 0 1 almond extract, 1 oz 0 0 0 0 0 Dannon Light and Fit Nonfat Yogurt, 4 oz 45 0 7 4 0 Grapes, 0.5 cup, seedless 57 0 14 1 1 Land O Lakes, Salted Whipped Butter, 1 Tbsp, 0.5 serving 35 1 0 0 0 508 14 59 32 5 1,528 44 155 129 23 1500 – 1600 47 – 50 146 – 156 124 – 132 35 – 45

New website!

So with Angie’s talented help I have my Personal Training site up!  YAY!!!  I offer online training for those of you whom I cant some directly to your home and kick your butt a few times a week and In-Home training for those of you living in the Puyallup, Orting, Bonnie lake, Sumner area!  Im very excited about it and would love to design a personal plan for you!  Check out my site at http://www.BetterBodiesbyCarmel.com

Calorie Counting Chart – As Easy as Using a Checkbook

Calorie Counting Chart – As Easy as Using a Checkbook
By Colleen Langenfeld

Do you use a checkbook? Are you comfortable with addition and subtraction?

Are you tired of following every new diet tip or ‘secret’ that pops up?

Then maybe you are ready for the real deal.

Maybe
you are ready to take control of your body management. Doing so is
often easier than jumping from fad to fad. Taking control for yourself
means coming to an appreciation of your body and its particular needs.
Then using simple tools to get the results you want.

I’ll give
you an example from my own experience. I have used a calorie counting
chart to lose twenty pounds. What I have discovered by doing so, is
that what I *actually* eat each day and what I *need* to eat for good
health and satisfaction are two different things.

And sorting out that difference is very much like using a checkbook to keep track of my family’s monthly finances.

What about you? Do you…

- keep track of money that goes into your bank account?

- keep track of money that goes out of your bank account?

- understand you need money *in* your account before money can come *out*?

If
you can successfully tackle those concepts with your money, I feel
confidant in your ability to use those same skills to get the body
weight results you want using a calorie counting chart.

Here’s the deal. Using a calorie counting chart (just like a checkbook register), you

- keep track of the calories you take in each day.

- decide how many calories you need to use each day for good health.

- make adjustments in the amounts of calories available to you, through food choices and exercise.

The
great thing is, it’s all in black and white. No confusion. Just like
with your money, if you know you want to purchase a new pair of shoes,
then you make a satisfying choice to put your money towards those new
shoes instead of buying a new cd. Or you choose watching a video at
home instead of going to the movies, knowing you are going to be
wearing those new shoes very, very soon.

A similar principle is
in effect when using your calorie counting chart. (For a free calorie
counting chart, see the author’s resource box at the end of this
article.) Using your chart, you can see what calories you have banked
upfront. You know (or can learn) what types and amounts of calories you
need to be healthy and happy. Now you can examine your food and
movement (exercise) choices and make intelligent, guilt-free decisions.
Easy decisions like

- using low-fat sour cream and cheeses
instead of their high-fat counterparts. Especially when mixed with
other foods, you won’t even notice the difference.

- drinking a glass of water before you eat. Every time.

- chatting with a friend on your cell phone while you walk (choosing movement) instead of while you watch TV.

The
bottom line here is that if tracking your body management is looking
complicated to you, you can make it simple again. As simple as adding
and subtracting numbers in a checkbook register. Only for this game
you’ll use a calorie counting chart.

As simple as that.

Colleen Langenfeld has been parenting for over 25 years and helps other moms enjoy mothering more at http://www.paintedgold.com . Get a free calorie counting chart here.

Article Source: http://EzineArticles.com/?expert=Colleen_Langenfeld

—————————————————————————————————————

 

**2 great places to track your calories are fitday.com and sparkspeople.com and they are both FREE!