Tuesday, June 23, 2020

how I lost 30 lbs in 7 months :

1.) at no point was this easy. I started off by trying to run 1 mile, 6 days a week, and it was so hard. I could barely run that mile, but I kept with it! As running a mile started to get easier, I bumped it up to 1.5 miles. And just kept bumping up my distance till I hit 5 MILES. Some days I could only do 4.7, and I’m fine with that. I would sometimes take a 5 minute break as well at about 3 miles. And it took me about 3 months to get to 5 miles a day. BE PATIENT with your endurance. I got runners knee from over running + not having the best form during my runs, and I ended up having to give up running 💔 I was already at 135 lbs by then and satisfied with my progress, so I switched to doing the elliptical for 45 minutes 6 times a week. I don’t enjoy the elliptical as much, and I miss running a lot. Running was my happy place, and I 100% did not start off feeling this way. At first I dreaded my runs. But starting off with a mile is actually pretty easy after a few weeks and it starts to feel so good once your endurance builds:) before my runs, I would stretch really good and get myself mentally prepared to take on what felt like a marathon. Then I would do 50 Superman’s, 50 tricep lifts with a 10 lb dumbbell, and 2 videos off of YouTube “abs all night” by blogilates(a 3 minute ab video) and “10 mins flat abs workout to get a flat belly” by Chloe ting. I learned later on that before you run it’s good to do like 10 squats and 10 lunges too to prevent runners knee. Also making sure you have proper form is so important. I looked up on YouTube how to run on a treadmill properly, and from what I learned, keep your hips forward, back up and straight, and make sure your feet are landing straight ahead.

Now that I don’t run, I still do my Superman’s, tricep lifts, and those two videos before my 45 minutes on the elliptical. If I eat something sugary throughout the day, or just feel like getting a little second workout in (quarantine life) I’ll do 30 jump squats and do the “abs all night” video again.

2.) if you’re struggling with motivation, or struggling to stay consistent, what I started off with was “2 week challenges”. I would write down my workout routine on a piece of paper, and challenge myself to uphold my routine for 2 WEEKS. And then once I finished that two weeks, I didn’t see progress haha. So I added on another 2 weeks. And just. Kept. Going. Until it turned into a habit that I couldn’t shake:) after you’ve been going hard with your routine for a while, if you start feeling really tired, it’s a good idea to prioritize an epsom bath + maybe 3-5 days of rest. When I do this I start missing working out so much that when I get back into it, I feel completely refreshed. Some people take a week off from their routine and I think it actually really helps let your body recover and reshock your body into losing weight if you’ve hit a plateau (that’s just something I feel, I have no research to back that so don’t quote me on it)

3.) I do all my cardio in a fasted state (so before I eat anything for the day). Research says that it targets your fat more before you eat anything, so I follow this!

4.) i intermittent fasted. I know this isn’t for everyone, but my brother got me into this YEARS ago so I’m already used to it. I eat from about 1pm-8pm (and start working out at around 11 am so I can eat close to when I get done) and try to stay around 1,300 calories. So around 1 pm I have breakfast, a green smoothie, with coconut water, celery, cucumber, pineapple, apples, and chia seeds. Then about 30 minutes later I have my second breakfast which is a bowl of Cheerios and a sliced banana. For lunch, (at around 4) I have a salad with mixed greens, bell peppers, tomatoes, an avocado, olives, and cucumber, with fried onion salad topping and balsamic vinegarette. For dinner (at around 8 pm I have another salad with a side of salmon. And if I need a snack in between meals I’ll eat yogurt. Sometimes I switch out my lunch for a peanut butter jelly, or fried rice with veggies, or a vegan brat(I’m mostly plant based except for salmon), or a veggie patty burger.

5.) i use the sweat wrap called “sweet sweat” that I got off of amazon everytime I do cardio along with the sweat gel from the same company. When you buy the wrap, it comes with a sample pack, and that’s when I realized how helpful it really is! This thing gets me sweating so much around my belly and I’ve had it throughout my whole journey.

6.) for days that i “didn’t feel like it”, I would drink preworkout. I personally kinda hate preworkout through, because after my workouts I’m still left with a bunch of energy and I just feel weird. So if I do drink it, I’ll only do like 1/4th of a scoop. If I have a bunch of days like this in a row, I know it’s time to give my body at least a day or two of rest.
7.) if you’re trying to lose weight and build your booty and legs like I am, I would do 5 days cardio and 1 leg day. Or 6 days cardio and add a leg workout on top of one of those days(for me i always take my rest day after I do legs)
For my leg days, I do
4x15-20 hip thrusts with a barbell and 40 lbs in each side (start off with just the barbell if you haven’t done this before)
4x15 leg press
3x12 split squats
2x20 plea lunges
3x15 sumo squat
3x30 clams with resistance band
3x30 kick backs with resistance band
And the video “what makes you bootyful” by blogilates and now a days I put a 20 lb dumbbell on my pelvis to do this video (it’s hip thrusts while laying on the floor) but if it’s your first time doing this video, do it without the weight and you will still feel it.
(I switch this up and I don’t do all of these in one day. I’ve found that for my body- doing less actually makes my legs and booty grow more)
And on leg days I drink Blessed protein powder during and after my workout in the flavor coconut chocolate. 

8.) i always keep track of my workouts. For example, this is an actual diary input of me tracking myself in my notes on my phone that I just copy and pasted:
Week of May 7th
Weigh in: 136 lbs
🏃‍♀️Tuesday- abs back cardio (4.2 miles)
480 calories
💥Wednesday- LEG DAY
😴Thursday- rest
🏃‍♀️Friday- abs back cardio (5.2 miles)
600 calories
🏃‍♀️Saturday- abs back cardio (4.8 miles)
564 calories (first day of period)
😴Sunday-rest (period)
🏃‍♀️Monday-abs back cardio (4.6 miles)
555 calories
=2,199 calories burned

Lol as you can see, this was the week I started my period I guess. I usually plan out my week of workouts on Monday, based on how I’m feeling and just fill in how many calories I burned/ how far I ran. I find it helps me to stay motivated and stay ready for my workouts by looking at my plan everyday and mentally preparing myself for the next day. Like before I go to bed I’ll look at it and remind myself “okay you’re running the big miles tomorrow so you need a good nights rest”. I also did some research and they say every 3,500 calories is 1lb so you can kind of make your plan for how long it will take you to reach your goals around that. They also say the slower you lose the weight, the easier it is to keep it off. So don’t rush yourself! I did this during quarantine plus I have a treadmill at home so my circumstances were different and I had time to run 5 miles a day. If you don’t have time for that, just be patient and know that the slower it comes off, the easier it is to keep off:)

And keep in mind too, I’m 27 with no kids, and I’m aware that losing weight tends to get harder the older I get. Don’t be hard on yourself if you’re not seeing progress. Just keep with your workouts, put your all into them, and you will see results in time!

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