Thursday, December 24, 2009
Calculating my body fat percentage this morning disappointed me. It was not where I wanted nor expected to be. I still have a lot of work left to do. I will probably not make my goal weight with the body fat percentage that I expected.
Thanks to some advice on the Iron Maiden team from IndustrialTape, it looks like I'll need to continue trimming fat before I can add muscle to reach the body composition I desire. This means I'll need to trim down to about 110 pounds and maintain my muscle, before I can add about 5.83 lbs of additional muscle.
This is shocking. Now instead of being 10 pounds from my goal, I'm 20 pounds away! Arg!
However, I'm feeling better after comparing my current stats to my starting stats. I don't have my original measurements, but I know what pant size I used to wear, and what I used to weigh. From that, I estimate that I had 42% body fat when I weighed 160 lbs with size 14 pants.
Starting Weight: 160lbs
Waist: Approx 34in
Hips: Approx 44in
Body Fat Percentage: 42%
Lbs Body Fat: 67.2
Lbs Lean mass: 92.8
Current Weight: 131 lbs
Body Fat Percentage: 33%
Lbs Body Fat: 43.23
Lbs Lean mass: 87.77
Body Fat Percentage: -9%
Lbs Body Fat: -23.97
Lbs Lean Mass: -5.03
Looks like I've lost 17% muscle out of my total 29 lbs. I'm going to have to do a better job during this last stretch. But 23.97 pounds of fat lost! Yay!
I think I did well overall, and I'm feeling a lot better about my progress.
Thursday, December 24, 2009
While I've come a long way, I'm reminded that I still have a long way to go. My overall measurements are down, which is great news! However, my body fat calculations are still far, far from where I want to be.
While I haven't had my caliper measurements taken yet, tape measurements are usually close enough to estimate. I've had professional measurements taken before, then found a tape measurement formula that closely matched it. So I know it's in the ballpark. As of this morning, I still have about 33% body fat.
Crap, crap, crap.
Roughly, my body composition is about as follows:
Weight: 131 lbs
Body Fat: 43.23 lbs (33%)
Lean Mass: 87.77 lbs
Weight: 120 lbs
Body Fat: 26.4 lbs (22%)
Lean Mass: 93.6 lbs
Waist: 25 in
Hip: 35 in
Net Change Required for Goal:
Weight: -11 lbs
Body Fat: -16.83 lbs
Lean Mass: +5.83 lbs
Waist: -5 in
Hip: -4 in
So while I "only" have 10-11 pounds left to lose, I still have my work cut out for me.
I think while the winter months has me mostly home bound, I'm going to focus more on strength training and increasing muscle mass. Almost 6 lbs of muscle is tough for women to do. That's what I'm most worried about.
At the start of the new year, I may have to invest in a personal trainer again to help me build mass.
While this is bad news on a couple of fronts, at least I know where I stand for the new year. At least I have some goals to shoot for.
Wednesday, December 23, 2009
I am the elliptical master. I'm rather proud that at my gym, I'm working out on the highest incline, with near highest resistance. Meanwhile, people 10 years younger than me are working with much lower resistance while reading a gossip magazine. I see them peeking over at my resistance level, try to increase theirs, and then give up and drop to an easier stride.
Last night, I decided I wanted to do something different. I went to the stair step machine. I'll admit, I'm not a big fan of the stair step machines. Last time I used them, it really kicked my butt. I avoided them in favor of the ellipticals and arc trainers.
It kicked my butt again. In the first 2 minutes, I thought to myself, "Maybe this was a mistake. This is too hard. Maybe I'll stop and go back to the elliptical."
I ignored myself. I stayed on it. It was hard. My leg muscles strained in protest. My knee complained. Everything was saying, "Give up, you can't do this".
At minute 5, something weird happened.
I felt fine. All the excuses about it being too hard disappeared. My muscles warmed up, got used to the exercise, and stopped complaining. I don't care about sweating or if my muscles were being challenged - I'll ignore my inner voice complaints about those. If my knee continued to bother me, though, I was going to stop. It felt fine after my muscles warmed up.
I thought to myself, "This is challenging, but I can do this."
The last five minutes, similar excuses started appearing in my head. "This is tough. I've done a good workout. Maybe this is long enough for this session. I'll work longer next time."
I've learned that when these voices start speaking to me, I need to do the opposite. I ignored them, and kept stepping. I completed my 30 minute workout as I originally intended, stepping the whole time. At the end, I completed climbing 90 floors according to the machine. Next time, I will do 100.
Right now, the voices are telling me that the stair step machine is hard, and it's not my favorite machine. Therefore, I'm going to be doing a lot more work on the stair climber because it's a challenge.
I will never progress if I continue to work only on the things I like to do, and that are easy for me. I like the elliptical, and using high intensity interval training makes it a great calorie burn, but I need to step out of my familiar. I need to step out of my comfort zone. I will never make my goal if I continue to walk the path I'm comfortable with.
A challenge is exactly that. Something that I can't do well. The first time I tried scuba diving, I freaked out when I tried to take a breath underwater. I never would have seen the vast and beautiful life in the oceans if I hadn't tried again.
The first time I tried skiing, I veered out of control, screaming and flailing all the way into a snow bank. It was embarrassing. I never would have seen the incredible beauty from the top of a snow covered mountain if I didn't stand up again.
This morning my buns and quads are sore, which means they are being worked in a different way than my normal routine. This is a good thing. It means progress. It is an exercise that I currently don't find easy. Therefore, the stair stepper is a machine that I will have to conquer.
Tuesday, December 22, 2009
I was trying to avoid eating any more Christmas cookies, but this pretty much sums up what happened next:
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