1, 000 likes on Diary of a Pole Addict on Facebook :) so thank you to everyone who has liked, shared and encouraged the page! Onwards and upwards xD If you haven't yet popped over to gimme a like, please do :p
Next in blog terms: it's time to build my email subscription list!! I use Feedburner, so it's all done automatically so all you guys need to do is kindly insert your EMAIL address right around here somewhere....
So how has your week been peoples?
It's been pretty busy here, I've been entertaining myself making slogan vest tops and people have been happily buying them :D It's been great! I've even designed an ad to go with it....
Anyway, enough of that! I am on my fourth and FINAL week of the calorie deficit for my 4 week body fat cut (oh yes!!), still 8 weeks of the bodybuilding.com transformation challenge so plenty of time to get this gal SWOLE ;)
What have I discovered about cutting body fat?
1. Protein. It's been really important for me to have my protein macros JUST right. As you well know, I'm a carb fiend and it's easy to slip back into old ways but this has been consistently the thing that has given me the most change - and the most CHALLENGE. Having the body you want isn't all about what you do in your workouts - in fact only a small proportion of the change is from the physical stuff. It's mostly in the tricky area of eating "right". For me that's been at 40% protein, 30% carbs, 30% fat.
2. HIIT. Do it. Combine HIIT with LOW intensity cardio and it seems to burn the fat off nicely. The programme I follow has me doing 10 mins of HIIT every workout (5 times a week) and 15 mins of low intensity cardio each workout. It's not about how much you can sweat out on the treadmill or how hard you go, it's about doing it RIGHT (obviously I'm speaking for people who don't get along with cardio so well and go down the weights route).
3. Consistency. Most of the changes you'll see are about being CONSISTENT. Ok, so you splurged one night this week? It happens. You splurged 6 nights this week.....maybe you need to re-address your goals. The SINGLE MOST IMPORTANT THING I HAVE LEARNT is this: It's not about MOTIVATION. It's not. It's about DISCIPLINE. Motivation comes and goes. Some days I'm so motivated I could encourage a broken table to dance, some days I couldn't care less....and in fact, maybe I feel ill so I can't go workout......it's THOSE days that discipline kicks in. It's those days that consistent habits and routines save me. I don't cry off of the gym because I KNOW what I want and I know I have to work for it. Whether I have a trail of singing, dancing inanimate objects behind me or not. Discipline always wins out. Discipline yourself and ALWAYS keep in mind why you're doing what you're doing.
Where has this got me in 4 weeks? It's the moment of truth ;)
Tummy (at widest point) -5.1cm
Hips (at narrowest point) -1.6cm
Butt (at widest point) -1.3cm
Top of Thigh -0.9cm
Calves +0.8cm (like that needed to happen dammit)
Total loss: 12.1cm (4.8in)
I'm so surprised by what's come off of my stomach! I can't see it, but the tape measure doesn't lie!!
What does it look like in photos?
Now you know how I feel about the scales, but I started at 158.3Ibs 4 weeks ago. I hopped onto the scale today and saw this....
Although, I realised today what I've been doing wrong with the scales all this time...
I've been dreaming about food.....cakes, cream, clotted cream, doughnuts....I had them all in my dreams last night ./sigh
Of course they're only for special occasions, don't worry, I'm not going to be going on some sort of crazed carb binge any time soon....
*drools a little*
I won't, promise....
To look back, it's amazing to see what 4 weeks can do. With more dedication to diet those results can be even faster - but I'm not the best eater ;) Still. Nutrition is where it's at!
It's amazing to think that just a few years ago I could be quoted as saying that I "didn't like to sweat". Ha. Nowadays sweat is like a trophy, if I showed you all of my sweat pictures.....
Don't worry, I won't :p
So, looking back for you - what has the last 4 weeks given you?