Thursday, April 26, 2012
I've been toying with this thought in my mind for several weeks - doing a T-Tapp bootcamp. It's a desire of mine, but I've had to pysche myself up to do it because it's a major commitment and I knew that once I decide I HAVE to see it through 100%.
According to the book, I can go down 2 sizes by doing a Total Workout 7 days in a row, then every other day for 4 weeks, then two days off between workouts for another 4 weeks. I'm in a size 14, and that would mean a size 10 in 9 weeks (July 4). Once I achieve my goal, I only have to do the workout twice a week to maintain it.
I know some of you are wondering
First of all, it has nothing to do with "tapping". The creator of this workout is Teresa Tapp. To me, she is the picture of health and fitness.
Her workout is on DVD, and the movements and their benefits are described in her book.
The Total Workout is 50 minutes; however, some have had tremendous success at just doing the 15 minute Basic Workout every day.
You can read my testimonial and see my before and after pics from a couple years ago at this address:
You don't need any equipment, and you can do all the exercises in a small space. You use your own body as resistance. The workout is both cardio and strength training at the same time. I definitely sweat mid-way through, and experience muscle soreness the next day for the first week. The most important factor is proper form, which Teresa explains in detail in the instructional part of the DVD. You only do 8 reps of each exercise, but it is definitely not an easy workout. Each exercise works 5-7 muscles at once. The workout is perfectly designed to help rebuild/rejuvenate the body, increase mental clarity (because it's a left-brain/right-brain mind/body workout), improve circulation and lympathic system, tighten and tone muscles.
At the end of this post I included the link to Teresa's website where you can read more about it and order the DVD.
T-Tapp tightens the core muscles so well that it's like having a natural girdle. I have never been able to get such flat abs with any other workout.
Each and every time I have done this workout, I have experienced totally amazing results. Why I didn't keep doing it after I'd lost so many inches, who knows? I guess the same reason I have repeatedly abadoned my healthy eating plans after losing a good amount of weight. Self-sabotage. That's another subject, but one I am also working very diligently to change.
So - I've taken my measurements and before pics. Today is
Of note is that I was shocked and amazed at how many inches I have already lost since I last took them. I attribute that to my walking and Zumba and following the 17 Day Diet since mid-Feb. Since January 1, I have lost:
1/2 inch in bust
2 inches in waist
2 inches in hips
1 3/4 inches in abdomen
2 1/2 inches in midriff
1 1/2 inches in thigh
1/2 inch in calf
1/2 inch in arm
I went from a size 16 to 14.
Although Teresa is not as concerned about diets or scale numbers, she has something called "God Made - Man Made Dietary Guidelines". On this plan, you limit "Man Made Carbohydrates" (breads, pastas, cereals, chips, crackers, cookies, cake, etc.) to every 3rd day. For the 2 days in between, only consume "God Made" foods (meat, veggies, fruit; basially all clean foods). I find it somewhat similar to the 17 Day Diet, which I have found to work perfectly for me.
I've decided to start with cycle 2 of the 17 Day Diet for 17 days and alternate it with cycle 3 for 17 days for the 9 week period. As long as I can stay 100% compliant, I hope to meet my goals and then work to maintain for a couple of months before I decided whether to keep going or continue to maintain. Maintenance will be cycle 4 of the 17DD and T-Tapp twice a week. Plus, of course, my daily walks and Zumba 2-3 times a week (just because I love it so!)
I have a solid plan, now all it takes is the execution of it. I am committed and determined, so I am optimistic that I will report good results on July 4. But, as always, I need to stop planning, stop talking about it, and just do it.
Thursday, April 19, 2012
I think I may have finally hit my stride! You know, the point where you've made enough progress that there's NO going back. It's what Steve Siebold (fatloser.com) says is the stage of "knowing". You hit your sweet spot of motivation and it just keeps building upon itself. If only I could bottle it, sigh.
I've been doing something I call "interval dieting". It's going to sound a little nutty to some, but it seems to be working for me thus far.
It all started when I first began the 17 Day Diet last February. I was 100% compliant during the first 17-day cycle (which is very restrictive) and lost 10 lbs. I had a bit of a problem adjusting to the the next 2 cycles and essentially did my own thing for the next 5 weeks. The result was that I maintained. I was ecstatic because I was having treats and what I'd describe as splurge foods and yet I still kept off the initial 10 lbs. I had lost. Then last week I was ready to go back on a more restrictive routine to get off more weight so I decided to follow cycle 1 of the 17 Day Diet again. I'm on Day 9 and have lost another 5 lbs. I intend to stick to this for the entire 17 days and then do my own thing again for a month. As long as I maintain, I'm happy. But I am going to challenge myself to ramp up my exercise even more and curb my treats a little better during this period so I can lose another 2-3 lbs.
The thing I like most about my method is that I've been making progress without having to measure out my food or write it down into a food journal. I'm not tracking calories, fat grams, carbs, etc. I know that for many logging food is not difficult for them and is their key to success. But, for me, it was always a pain and something I could never keep up on an on-going basis. Everyone has to find their own method that stands the test of time. Making it permanent is the ultimate key to success. The best plan is always the one you stick to.
My main goal and focus continues to be eating unprocessed, unrefined food - consuming an abundance of vegetables and at least 3 fresh fruits....whole grains, lean protein, beans & legumes, moderate nuts & seeds....allow treats and splurges but limit them to a few times a week and not daily. Combine that with regular cardio and toning workouts and I feel that's the winning combination.
My strongest muscle is my mind and I've been exercising it daily to aid me in achieving the results I desire.
I got my new scale yesterday and I really like it. The weight on it was in sync with my old Tanita when I got on it yesterday, but the body fat % on my Tanita always read between 43-44% and on this one it's 32.6%. According to the charts, 24-32% is optimal. My muscle percentage reads 38.2% which is great because the optimal is 34% (must be all that walking and Zumba IS really worth it!) Whether or not they are dead on is not as important to me as trends. I will measure body fat and muscle once/month and hope to see improvements over time. I'm comfortable that I'm doing enough cardio; now I am planning on ramping up my strength training over the next several months.
I'm especially targeting my abs....all those muscles that have been asleep are going to get a rude awakening!!!!
I'm motivated and about as determined as I can be right now, so I'm planning on riding this wave and finally reaching the shore.
Saturday, April 14, 2012
There was a time when I was set on ditching the scale completely and no longer allowing it to affect my mood or self worth.
I've lately changed my thought process in regard to weighing. It's all about attitude. I have recently been able to get on the scale and use it as a tool, along with many others, to gauge my progress and troubleshoot problems. I used to weigh once a week at the same time on the same day and I only got on it once...whatever it said was the number, whether I liked it or not. That weekly number used to often sabotage my efforts. If I'd stuck to my plan all week long and the number stayed the same or went up, I'd feel so dissappointed and eat away my sorrow. Other times when I'd cheated far too many times and the number went down, I'd sometimes feel smug and think I could continue that behavior and still lose (which was never the case).
I was always against daily weighing, but I've changed my mind and now see some value in it. During the 17 Day Diet, I weighed myself daily during the first 17-day cycle because I was seeing a daily loss which kept me motivated to stick to it. I continued to weigh daily even when the loss slowed down (and even started to swing back and forth between the same 3 lbs.) because I found it interesting to see what effect my food choices and activities had on my weight. I've been treating it like a science project.
So I decided to really splurge and get a new scale. It's called EatSmart Precision GetFit Digital Body Fat Scale. The values this scale reports are:
* total weight
* % fat
* % water
* % muscle mass
* bone mass in lbs
I think that knowing all these factors gives a much clearer picture of what's going on inside as you work to reduce weight. If you decrease 5 lbs. of fat while increasing 5 lbs. of muscle the scale will show your weight staying the same. But as we all know, muscle takes up much less space than fat, reduces inches and clothing sizes, and just plain looks nicer.
It's valueable to know if your loss or gain is due to water loss or retention versus fat loss or fat gain.
Also, for women especially it's important to know if your bone mass has decreased as you age.
I ordered my scale this morning and got an email that it has already shipped and should arrive by next Friday or sooner. The scale also has a nice sleek and sturdy design and you don't have to kick a button to begin - you just step on. 475 people gave it 5 stars on amazon.
From now on, I will respect my scale and appreciate the data as helpful information and a source of motivation to keep me going in the right direction.
And no matter what the data is on the scale, I make a pledge to always accept and love myself unconditionally at any weight.
How do you feel about the scale?
Get An Email Alert Each Time HAPPYWALKER Posts