Hello, Lovelies! It’s time for my Week 1 – Weight-loss Progress Update – July 2017. Well, actually it’s slightly over a week since my last update from the 11th. I tell Ya, I learn something new every day. Stick around and I’ll fill you in on all the sweaty details. For now here’s a picture documenting the some of the progress or maybe not. Others have said there is but well I don’t know. I just finished working out in the middle picture, I did mention sweaty right?
People lose and gain weight differently, I happen to be one of those that gain weight in my face and lose it there first. I wished it was my belly that I lost it first at. But that’s a whole another story! Anyways the pictures above are from June 25th to July 20th. Progress? Maybe. What do you think?
Week 1 – Weight-loss Progress Update – July 2017
Since my last update, I have started lifting weights and doing cardio 4 days a week and fasting twice a week. We will talk more about the fasting a little later. I have also started doing AB exercises and squats daily. These exercises can be done before bed or after waking up in the morning and don’t require much of anything but a little space. I shared some of my favorite Ab exercises yesterday, and plan on sharing more early next week.
Some of the muscles I targeted this week were triceps, biceps, shoulders, back, and chest. I am starting off slowly with the amount of weight I am using. As I want to make sure I have good form and understand the exercises. Next week I’ll up the weights and see how it goes. It’s amazing when you start targeting different areas and realize you had muscles in places you never knew. I know they are there of course, but 99% of normal daily activity won’t have an effect on some muscles. Below are a few of the exercises I have been doing, for a visual click on each one and an image will open in a new window.
Workouts Chest and Triceps (most done with weights) 3 sets of 12 reps
- Wide width Push-Ups (second image)
- Dumbbell Bench Press
- Flat Bench Cable Fly – (done with flat bench and dumbbells)
- Narrow Width Push-ups (first image)
- Standing Dumbbell Triceps Extention
- Triceps Push-down
I am telling you now, doing push-ups is awesome! Actually, they are one of my favorites. Push-ups are one of those exercises you can do daily, like squats and crunches. The suggested sets and reps are for individuals just starting out. Later you’ll want to do them differently.
Workouts for Back and Biceps – 3 sets of 12 reps
- Wide-grip Lat Pulldown (has an alternative exercise)
- One-Arm Dumbbell Row
- Seated Cable Row (alt 1, or alt 2)
- Underhand Cable Row (same as the above exercise but with your hand grasping the bar underhanded)
- Dumbbell Alternate Biceps Curl
- One-Arm Dumbbell Preacher Curl
- Standing Biceps Cable Curl (alternative standing bicep curl with dumbbells)
Most of the above exercises were done on my weight machine in our home garage gym. If you don’t have equipment you can do most of these with just weights. I’ve tried to include a visual on the alternative exercises for those that don’t have some of the machines/equipment. Most exercises can be done without the special equipment, just google the exercises alternatives.
Week 1 – Weight-loss Progress Update – July 2017 – Fasting
Earlier I mentioned that I started fasting, basically two days a week I stop eating after 8 pm and won’t eat anything until the following day at around 1 pm. So for 17 hours, I won’t consume any food and then I break the fast with an LCHF meal.
What’s the purpose of fasting? During the fasting period, your body is required to pull the glucose out of storage to burn for energy. It works well with any lifestyle but I know that the Low Carb High Fat or Ketogenic lifestyle works well with fasting.
I will explain fasting more in depth in another article, as I learn more about how it works with my life etc.
Week 1 – Weight-loss Progress Update – July 2017 – Newest Discovery
My scale and I have a love hate relationship, I have been ruled by the number! It’s hard not to want to weigh myself constantly. Yes, I am one of those people that weigh herself daily. Every morning before I even greet the family my scale has already either started my day off with a smile or I have slipped into a state of WTH why do you torture me kind of funk.
So what’s the new discovery? I hate my scale and I need to remember that there are other factors to take into account. The way my clothes fit, measurements, and how I feel are probably some of the most important ones. Also, muscle weighs more than fat, so if I am building muscles then I might weigh more.
My suggestion is and I need to practice what I preach too! But do a weekly weigh-in and also take measurements. I guess it’s time to share with you the tales my scale has told me and the measurements that my measuring tape has given me.
Week 1 – Weight-loss Progress Update – July 2017 – Weigh-in and Measurements
July 21st, 2017 I weighed in at 158 lbs. and currently, have a body fat of 27%. I have lost 2 lbs. since my last weigh-in update on the 11th. I have also lost 2% body fat which is a plus, wished it were more but I’ll take it. It took longer than over night to get this way, and I know that the weight won’t come off that easily either.
After being discouraged at no response from my scale, I did a little research and joined a few support groups. Another woman in the group was feeling discouraged too, one of the other members suggested that she do measurements and remember that it’s how you’re feeling and how much better your clothes might be fitting. I took that advice and started tracking my measurements.
July 14th, 2017
- Waist 34″
- Hips 42″
- Biceps 12.5″
- Thighs 22″
- Neck 14″
- Forearm 9.5″
July 21st, 2017
- Waist 32″
- Hips 42″
- Biceps 12.5″
- Thighs 21.5″
- Neck 13.5″
- Forearm 10″
Down an inch here up and an inch there, I just want to get to my goal weight and body fat %. A little progress is better than none right? What are some of your struggles? Are you ruled by your scale like I am? What have you done that has helped you achieve your goals?