Category Archives: exercise

The Fifth and First Monthly Weigh-In

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Morning readers,

 

Last week I started a new exercise regime. I decided to change the workout in order to fight boredom. I actually wasn’t bored with the workout however, I do feel that if a workout gets a little bit repetitive, there might be more of a chance to not continue on. That has always been a problem for me…sticking to a routine. I think that when I start to see it as being a routine, I get bored and give up. So, I decided pretty early in my journey that after a month I would change the exercise regime slightly.

This is the new regime:

Monday

Running (sprinting) 700m

Upper body strength training

 

Tuesday

Stationary bike (10 minutes)

Core strength training

 

Wednesday

Walking (uphill) 1 mile

Running (jogging) 1 mile

Upper body strength training

 

Thursday

Stationary bike (25 minutes)

Lower body strength training

 

Friday

Walking (uphill) 30 minutes

Upper body strength training

 

Saturday

Stationary bike (10 minutes)

Lower body strength training

 

Sunday

Biking (45 minutes)

Core strength training

So, I started this regime last Tuesday and I decided to stick to the same diet as last month as I didn’t quite lose the 5kg that I was hoping for. So I am continuing on the high protein/low carbs and low-fat route again. How did this go for my weight-loss and measurements for the week?:

Last week’s weigh-in and measurements:

Weight: 50kg

Left Leg: 48.5cm

Right Leg: 49cm

Left Arm: 28.5cm

Right Arm: 28.5cm

Hips: 82cm

Waist: 64cm

Chest: 81cm

Neck: 31cm

 

This week’s weigh-in and measurements:

Weight: 50kg

Left Leg: 46cm

Right Leg: 47.5cm

Left Arm: 28cm

Right Arm: 28cm

Hips: 81cm

Waist: 63cm

Chest: 80cm

Neck: 31cm

So no change in the weight department. However, what I have learnt is to not focus too much on the scales. The measurements are telling me I am still doing great work. Particularly in the legs, I can tell that the up in cardio is really helping. I actually really enjoy the cardio in this regime. I sweat a lot and don’t feel like I am putting too much pressure on myself although I know that I am running a lot more and for a lot longer. I didn’t think I would EVER love to run.

 

What I really need to improve on is my food. I feel like I am only able to cook and prepare the same sort of meals all the time. Due to the low carb intake, it makes it really hard to prepare good and exciting food. I am missing pasta and potatoes quite a bit. I need to go on a hunt for some more recipes to spice up my repertoire. If you guys have any ideas, recipes or tips, I would really love to hear them.

 

Much love,

Bing xxx

The Fourth and Final Monthly Weigh-In

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Morning readers,

 

Yesterday was the last day of my 30-day weight-loss training programme. I must admit, it wasn’t a hard ask in terms of training programmes. I have endured more intense in my time and I think the intensities of these regimes were the reason why I had failed in many of them. With this training programme that I took up over the last month, I worked out almost every day however, at a lower intensity. For example, rather than spending an hour working out four days a week, I would work out every day but for only 30 minutes or so. I also changed up the kinds of exercises I was doing a lot: one day upper body training, another day was core training and another day was lower body training. I found that this was good for me as I didn’t get bored or lose discipline in sticking to it.

 

Yesterday was my final weigh-in for the training regime. I must admit, I was pretty certain on a loss in many of the target areas. I have been very disciplined in  my intake in the last week despite going out to dinner three times in the week. May I add that even when going to restaurants, there is always a healthy alternative and that salad does not always mean boring. One night when I was out, I had a massive seafood salad. It was all grilled meats (calamari, whiting and mussels) with a little bit of green salad. Another night, I went to Nando’s and managed to find a spicy grilled chicken salad which had a calorie count of under 500. The best eating out option is always Japanese though and I had this on Saturday night. I recommend the Salmon Nigiri: tasty and extremely low in calories but high in protein.

So, despite all the dining out, I think it is time to reveal my numbers for last week. I must tell you right now: I AM PLEASED WITH MYSELF!

Last week’s weigh in and measurements:

Weight: 51kg

Left Leg: 49cm

Right Leg: 50.5cm

Left Arm: 29.5cm

Right Arm: 29cm

Hips: 83cm

Waist: 64.5cm

Chest: 83cm

Neck: 31.5cm

This week’s weigh-in and measurements:

Weight: 50kg

Left Leg: 48.5cm

Right Leg: 49cm

Left Arm: 28.5cm

Right Arm: 28.5cm

Hips: 82cm

Waist: 64cm

Chest: 81cm

Neck: 31cm

 

So, since starting the regime at the end of October, I have made considerable losses to my weight and measurements.

First Weigh-In:                         Final Weigh-In:                         Loss Total: 

Weight: 54kg.                            50kg.                                            -4kg.

Left leg: 54cm.                          48.5cm.                                       -5.5cm.

Right leg: 55.5cm.                    49cm.                                          -6.5cm.

Left arm: 32.5cm.                    28.5cm.                                       -4cm.

Right arm: 29.5cm.                 28.5cm.                                       -1cm.   

Hips: 85.5cm.                           82cm.                                          -3.5cm.

Waist: 69cm.                            64cm.                                           -65cm.

Chest: 86cm.                            81cm.                                           –5cm.

Neck: 32cm.                             31cm.                                           -1cm.

My tips for losing it:

  1. Break your training regime in to small time frames (30 minutes instead of an hour) and training a few extra times a week. This should include three days of walking cardio to ensure that your muscles are given the chance to repair. Change up your training regime constantly to ensure that you are not bored.
  2. Cliched but true: DRINK PLENTY OF WATER!
  3. Eat more raw foods or if you need to cook, try to steam instead of boil to keep in the nutrients. Also, do not peel the skin off your vegetables as this is where most of the good stuff is found (I will allow the discarding of banana skins).
  4. Indulge every now and then. I am not saying eat a whole block of chocolate but a few small pieces of dark chocolate is great for the mind and packed of antioxidants.
  5. Do not just weigh yourself…measure your progress with a tape measure. Also, I can guarantee if you are fitting in to clothes better, you are losing weight…sometimes the scales DO lie!
  6. Finally, stay positive and surround yourself with positive people. Do not get stuck in a rut because I can tell you right now that it will only make you feel worse so every time you are feeling down, grab some music and go for a walk as it will clear your mind.

I start my new training regime today but I am not going to go too much into it as I still need to figure out a few things to tailor it better to my needs. I will let you guys in on it tomorrow. I would ideally like to get off another two kilos as this was my pre-Europe weight last November however, as long as I can easily slide in to my jeans then I will be happy also. I just have to keep on going.

 

Much love,

Bing xxx

The Third Weigh-In

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Morning readers,

Yes, I know this post was meant to be done yesterday but on account of misplacing my tape measure, I was unable to post my weigh-in results. Today is the day though and I must admit that I was incredibly nervous on Friday knowing I would have to weigh-in after the weekend. The weekend was going to prove to be a major test for me and my diet in particular.

I had to attend weddings over the weekend. Not just one BUT two! I was fairly certain that I was in for a gain knowing what the food load is like at weddings: cake, sweet things, cheese, a lot of alcohol…oh dear. Also, it was hard knowing I would not be able to control everything I eat unless it was a buffet which even then, would spark temptations. So what happened? Well, due to a very set menu at the first wedding, I was only able to eat the tomato and fennel soup…it was amazing. I couldn’t eat the steak (I can’t eat too much iron) but happily indulged on two spears of asparagus and half a tree of broccoli. I didn’t even touch the dessert. Which, as you can see in the photograph below, looked amazingly yummy. The second wedding was a buffet and considering I hadn’t eaten much in the last 24 hours, I was glad to see some food I could eat. It was important however to not let my ‘starving’ force me to binge. I did have the spinach and ricotta tortellini entree, the sorbet and dark chocolate pallet freshener and had as much meat and seafood as I possibly could from the buffet. The main thing though: I DID NOT HAVE A DROP OF ALCOHOL ON EITHER NIGHT! Yes, I did indulge in a bit of sweetness, a few carbs and a protein overload however, it was a wedding and I know it is nothing that can’t hurt me too much.

Ok, enough talk about weddings and food. It is time to reveal the results of my weigh-in this week and to see whether a naughty weekend at a wedding can in fact, ruin your weight-loss plans.

Last weeks weigh-in and measurements:

Weight: 53kg

Left Leg: 52cm

Right Leg: 53.5cm

Left Arm: 30cm

Right Arm: 29cm

Hips: 83.5cm

Waist: 66cm

Chest: 84cm

Neck: 31.5cm

Today’s weigh in and measurements:

Weight: 51kg

Left Leg: 49cm

Right Leg: 50.5cm

Left Arm: 29.5cm

Right Arm: 29cm

Hips: 83cm

Waist: 64.5cm

Chest: 83cm

Neck: 31.5cm

I MADE A LOSS! A big loss! Two kilogram loss off last week. More importantly, I have shaved centimetres off nearly every area of my body. I can tell though, I am fitting into clothing so much easier. I tried on dresses to potentially wear to the weddings on the weekend and I didn’t cringe at the way I looked in them. I actually looked pretty fine. That is the main thing, I think, feeling good about yourself. When you feel good, people see it and will think you look good too. So I am approximately 6kg away from my goal weight. Although, I am thinking I might have to revise it as I am beginning to consider it unreachable and unhealthy.

Happy and healthy at one of the weekend weddings

My main attributing change to my diet has been my indulgence in more home cooking. I have found the delights of the omelette which provides a nice amount of protein and you can stick almost anything in it to give it a nice kick. My personal favourite ingredients for a low-fat omelette: ham, green capsicum, bok choy and red onion. I actually only have a week to go with my current exercise regime before I begin a new training session as well. I am actually pretty excited to up the workload of my exercise however, I need to remember to take it easy in the first week or so to avoid any injuries.

Sorry it has been a little long winded today, I just wanted you to know the context of my weigh-in. Overall, I am incredibly pleased and proud of myself. I need to keep up the good work.

Much love,

Bing xxx

The Exercising for Sex Idea

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Hi readers,

Unfortunately, I have been unable to find my tape measure so I will have to give you all my weight-loss and measurement results tomorrow however I want to discuss something that I have found to have been one of the benefits of my exercise regime: THE SEX HAS BEEN AMAZING!

I do not want to be crude about this subject nor do I want to go in to too much detail however, I just thought I would share my philosophy and wisdom on the way in which exercise can increase your desire in your relationship. I found this article to support my theory: http://www.free-article-info.com/ArticleDashboard/Article/5-Reasons-Exercising-Can-Save-Your-Relationship/30528

I believe this article to be correct in my current situation and experience. The main idea is that because you are feeling sexy within yourself then it is only natural thing that your partner will identify that sexiness within you too. It is amazingly simple. So, if you are not feeling the steam in your bedroom, readers, jump on that exercise bike and I guarantee you will be back in the saddle in no time!

 

Much love,

Bing xxx

The Second Weigh-In

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Happy Monday readers! Today was my second weigh-in since starting my weight loss regime and I think it is time to tell you that I have hit a bit of a snag. I have hit a snag in terms of my weight but also in my way of thinking: is weight loss desirable or is body sculpting the better way to go? Yes, I have had a bad week in terms of weight loss but in terms of toning, this week has been awesome!

Last weeks weigh in and measurements:

Weight: 52kg

Left Leg: 53.5cm

Right Leg: 54.5cm

Left Arm: 30cm

Right Arm: 29cm

Hips: 85cm

Waist: 67cm

Chest: 84.5cm

Neck: 31.5cm

Today’s weigh in and measurements:

Weight: 53kg

Left Leg: 52cm

Right Leg: 53.5cm

Left Arm: 30cm

Right Arm: 29cm

Hips: 83.5cm

Waist: 66cm

Chest: 84cm

Neck: 31.5cm

I have gained a kilogram of weight. From a weight loss point of view, this is rather depressing. When I started this regime, it was with the goal of losing weight: starting at 54kg and getting down to a goal weight of around 45kg. In terms of losing weight, I am rather disappointed with my efforts this week. I can’t help but think that the two days where I went slightly over my fat intake quota could have attributed to this 1kg gain. It makes me think that I haven’t been stricter on myself. I have put on weight and this was not the goal.

On the other hand, I look at my measurements and these tell me another story. Particularly in my core and chest sections, I have shaved off quite a few centimeters. So, I am toning successfully. Furthermore, I know that I am shaving off the fat by the fact that I can now fit in jeans that I couldn’t two weeks ago. I have to wonder, is the weight gain fat or muscle?

I have to be honest, my cardio regime seemed to be lacking a little this last week and I have seemed to have favoured light weights and core exercises. I haven’t broken a sweat nearly as much as last week and for that reason, I think I can safely say that this is the reason I have not made a loss this week. However, I exercised every day this week in comparison to last weekend when I was unable to use my legs due to over exertion. Yesterday, I went for a long walk around the river for over an hour and this seemed to be a nice leisurely workout without having to drag myself to the gym. This week, I need to break a sweat a little more with my cardio exercises and concentrate on these, particularly the running.

Despite the two days where I over ate my fat daily intake, my diet has been very good. When I say I ate too much fat, I didn’t go down to Maccas and go stupid, it would have been the few pieces of cheese I had in a salad. I think my main culprit would be that I have over eaten on the protein without balancing it with green vegetables. I need to increase my intake of vegetables this week and I will see how this goes later in the week. Overall however, I think I have just eaten out too many times this week. Not that I have eaten crap, it is just that when you eat at a restaurant, you don’t have the control over what is in your food. This week, I think I will do a lot of home cooking. However, I went to a party on the weekend and on two other occasions, went out to celebrate a birthday and managed to not have a drop of alcohol. WIN!

I found this article this morning about muscle gain and what kind of foods promotes this: http://www.muscleprodigy.com/the-best-foods-for-weight-loss-and-muscle-gain-arcl-1055.html. I realised that my diet pretty much consists of all the protein foods mentioned in the article. However, my carbohydrate intake is still very low.

I suppose now I have to rethink myself a little. Do I want to lose weight or do I want to tone my body? I still have this niggling goal in the back of my head saying that being under 50kg is what is needed for me to be happy. I am actually really confused today, readers. I am also a little annoyed at myself for making a gain.

Much love,

Bing xxx

The First Weigh-In

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Happy Monday readers!

Today I had my first weigh in since starting my new exercise and diet regime. I must admit, I was scared. I have never really done anything like this. Well, I have exercised and dieted before but not on a public scale like this. I was scared that this post was going to be a bit anti-climatic and it would see me either stay the same weight or, even more embarrassing, have put on weight. But as my mood may hint to you, I actually had nothing to be scared of, I MADE A LOSS!

Last weeks weigh in and measurements:

Weight: 54kg

Left Leg: 54cm

Right Leg: 55.5cm

Left Arm: 32.5cm

Right Arm: 29.5cm

Hips: 85.5cm

Waist: 69cm

Chest: 86cm

Neck: 32cm

Today’s weigh in and measurements:

Weight: 52kg

Left Leg: 53.5cm

Right Leg: 54.5cm

Left Arm: 30cm

Right Arm: 29cm

Hips: 85cm

Waist: 67cm

Chest: 84.5cm

Neck: 31.5cm

So, I lost two kilos! I was pretty impressed and shocked by that. On account of pushing myself a little too hard on Thursday and Friday at the gym, I was unable to work out on Saturday and Sunday due to leg pains. I also ended up having a few too many carbohydrates last night at dinner due to the restaurant running out of chilli mussels. I was worried the last two days may have stunted my weight loss journey. To my surprise and happiness, it didn’t seem to. WIN!

How did I do it? Well, as I said in my first post, I was going to stick to a high protein diet of mainly white meat and eggs which I did successfully. I actually ate more fish and I think I can attribute the seafood to my seemingly higher sex drive as well. The boyfriend can definitely see the benefits. I also tried to stick to green vegetables, which before this week, never really tickled my fancy but if steamed and marinated in a little bit of lemon, turn out to be incredibly enjoyable and filling. I particularly recommend bok choy, asparagus and brocolini with a fillet of fresh salmon. Overall, eggs dominated my diet this week. I would hard boil about five in the morning and over the course of the day, would eat one every time I felt hungry. There is only about 70 calories in a boiled egg and they are extremely filling. Some days I would team two eggs with 50g of pressed turkey or chicken for lunch. In the end, however, I aimed to eat no more that 1400 calories per day and if I wanted to have a bit of a splurge, make sure I didn’t go above 1600 calories for the day. Needless to say, I didn’t go without having a couple of luxuries. I had three pieces of dark chocolate with minted filling twice this week but made sure I only took three pieces out of the pack and NOT eat from the package. If I did need to have carbohydrates, I would only have a couple of pieces of bread but kept away from potatoes, pasta or rice. But the big one, NO ALCOHOL!

The exercise regime is probably the hardest I have ever been on. There has not been a day this week where I haven’t worked out while sweating profusely or woken up the next day a little sore. A lot of cardio and light weights have been the key this week. I had aimed to work out every day this week however on account of my legs, I had to abort the weekend sessions. I made up for those this morning by doing a light upper body workout. This is how each day panned out for workouts:

Monday, Saturday and Sunday:

1km running: start the treadmill at 6km/h and every 50m you run, increase the speed by 0.5km/h.

Upper body training: push ups, dumbbell curls, dumbbell rows, tricep kickbacks. Aim for between 2-3kg weights and do at least 3×10 repetitions of each.

Tuesday and Wednesday:

10 minute walk: try and walk as quickly as possible but if you are not a power walker, then just walk for longer.

Core strength training: crunches, bicycle kicks, cross-body crunches, hip lifts, bird dog, supermans. Aim to do at least 3×12 repetitions of each.

Thursday and Friday:

25 minutes cardio: this can be running, cycling or cross trainer. JUST BREAK A MASSIVE SWEAT!

Lower body training: body weight squats, froggers, split squats, plie dumbbell squats. Aim for at least 3×12 repetitions of each.

*If you are unsure what some of these exercises entail, Google them or just comment on here and I will explain.

 

The goal for this week is to stick to the diet and to ensure that I stay on track with the exercise regime. That has always been my biggest issue: sticking to things when they actually work! So stick with me for some more blog entries this week and if you have any feedback, please feel free to post a comment. Wish me luck for the new week, readers.

Much love,

Bing xxx

The Discovery Which Prompted Action

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My life is completely different in comparison to what it was last year: no stressful job, no stressful relationship…my life is just stress free. Stress was always good for my body in terms of aesthetics. When I stressed, I kept myself busy and in most cases, I would forget to eat. So being a travel agent and not eating meant that I had got myself down to a sweet 45kg. Now, you might say, “45kg? Is she anorexic or something?” Well, no I wasn’t entirely. I am only a short thing at 152cm so 45kg is not unreasonable.

I was well aware that I had put on a little weight over the last year. However, when I took this photo of myself, my head almost exploded!

So many rolls…I can not even remember where it all came from. Possibly from the copious amounts of alcohol I have consumed over the year. 4 weeks travelling around the UK drinking Irn Bru with almost any alcohol available. Meeting my gorgeous man and trying to stay cool, calm and collected by indulging in yummy red wines with him. Finally, 10 weeks of being placed up in a mining town in the North West of Australia where all there is to do is sweat and replenish with beer. Ok, so I do remember where it all came from!

So then I did some weighing and measuring of myself. I am disgusted!:

  • Weight: 54kg.
  • Left leg: 54cm.
  • Right leg: 55.5cm.
  • Left arm: 32.5cm.
  • Right arm: 29.5cm.
  • Hips: 85.5cm.
  • Waist: 69cm.
  • Chest: 86cm.
  • Neck: 32cm.

So what am I to do about it? Well, I have changed my diet to a high protein and raw food diet…mmmmm, Japanese! I have also found a very awesome exercise regime. 3o minutes of exercise, three days a week for 30 days. So that works out to be 13 workouts over the 30 days…I am going to do it in 13 days.

I started my workout yesterday and my god, it felt amazing! I have not sweated in public this much in a long time:

Fast Cardio and Upper Body –

  • 1km Running: Start with 400m sprinting; 100m jogging; 400m sprinting; 100m jogging.
  • 4×15 repetitions of push-ups.
  • 3×10 repetitions of Tricep Kickbacks with a 3kg Dumbbell.
  • 3×10 repetitions of One-Arm 3kg Dumbbell Row.
  • 3×10 repetitions of Standing 3kg Dumbbell Curl.
Today is more of a core workout which is great because my legs are killing me.
Anyway, the aim of this blog is to keep myself on track and if anyone stumbles across it and would like to help me out by giving me some tips, that would be awesome. I will update every week with progress or inspirations.
Much love,
Bing xxx