Week one was a success. I think I will enjoy this program and as long as stick with the nutrition part, I know I will build strength and shed a little more body fat. Here's where I started:
Weight: 139
Body Fat: 24.7%
Body Water: 54.7%
Body Muscle: 37.7%
BMI: 22.3
BMR: 1398
Waist (upper): 27 in.
Waist (at navel): 30 in.
Hips: 36.5 in.
Thighs (both): 22.5 in.
Arms (both): 10 in.
Neck: 13.25 in.
Arms (flexed): 11 in.
Not posting photos to start. I took them, but no one needs to see my pasty-white-living-in-Germany-in-the-dead-of-winter body in a bikini.
I didn't do another Fitness Test, but I'm confident I'm at about the same place as I was before Christmas in that area.
The first week consisted of the following schedule:
Monday: Chest & Back, Ab Ripper X; lots of push-ups and pull-ups. I did buy a pull-up bar, but it won't work in our house, plus at the moment I can't do one unassisted. So I use a heavy green resistance band attached to the upper door to simulate the various types of pull-up. It still works those muscles!! Ab Ripper X consists of eleven different tough ab moves, 25 reps each. I struggled toward the end, but I know I'll get better.
Tuesday: Plyometrics; about an hour of intense cardio, lots of jumping and spinning, mega-calorie burn. I really enjoyed it and look forward to getting better at it.
Wednesday: Shoulders & Arms, Ab Ripper X; biceps, triceps, and shoulder burning.
Thursday: Schedule called for Yoga X, but I did a seven mile tempo run instead (officially signed up for that half-marathon in April so no turning back now!!).
Friday: Schedule called for Legs & Back, Ab Ripper X; but Amelia got sick in the middle of the night and I ended up working late.
Saturday: Kenpo X and Legs & Back, Ab Ripper X; Kenpo involves a lot of punching and kicking. I'm really not very coordinated so again I have some work to do in getting better at this workout. Legs & Back involves a lot of squats and lunges broken up by pull-ups for a break (ha!).
Sunday: Schedule calls for a rest day or Stretch X. I got caught up by doing Yoga X. Ugh! I knew I was going to be miserable and I was. I am just not that flexible right now. Then throw in some twisting and turning while stretching and the fact that it's a 90 minute workout...my worst nightmare! That being said, I know it's good for me and none of it was impossible to partially do (thank you yoga blocks!). So I'll get my yoga in when it's called for. I also managed to get a long run in today. Ninety minutes on the treadmill. I'm well on my way to finishing that race strongly in April.
The next two weeks will be identical to this one, then the 4th week is a rest week as far as the strength training goes. Only, cardio, yoga, and stretching.
As far as nutrition goes, the program gives you guidelines for protein, carb, and fat ratios. Phase I last four weeks and is heavy on the protein, low in fat. It's called Fat Shredder. I like the sound of that. I cooked a big batch of one of the recipes, Shrimp Stir Fry. We also had turkey burgers and several egg white omelets. And each day I drink my Shakeology. I have a new trick to get my veggies in. I throw in 2 cups of ready to eat spinach. Can't taste it at all! I like spinach quite a bit, but don't always like carrying a salad to work or cutting up the other veggies for a real salad at dinner. Now every day I can at least 2 cups of leafy greens along with all the other super-nutrients in Shakeology. Beachbody is releasing a new flavor this week, Tropical Strawberry. It's actually a vegan formulation. I'm not vegan, but I'm looking forward to trying it. Might even get my husband interested. He's a fruit lover.
My friends in my challenge group are getting off to a good start as well. Can't wait to see where we all are in 90 days! Keep on moving everyone!
I like your idea of spinach in the Shakeology. I actually get a lot of veggies, but it's always good to get extra dark green leafy veggies.
ReplyDeleteGlad to hear that your dedicated to doing the yoga, even though you don't like it. Tony calls it the Fountain of Youth for a reason. Building flexibility will help prevent injury and make other elements of your workout easier. Personally, I think that some of the convoluted poses actually help my coordination for things like Kenpo X, because I'm more used to moving my body parts kind of independently. Maybe I'm off base there, but that's how it seems to me.
Can't wait to hear how you feel about the program as you progress! I'm currently trying to decide between doing P90X or PUMP next. Leaning toward, PUMP, but I want to do both before the end of the year, so I'm not sure it matters.