Since going to the lifting program I am doing, I have quit using my SparkPeople tracker and I have gone back to using my fitbook. It works fantastic with tracking my nutrition and my workouts. I love my little book! Funny thing is I started using it at the beginning of the year and quit about 5 weeks in and started using the tracker but since picking it back up, I looked back to the beginning of the book and saw my measurements that I took on 12/31/12:
Right thigh: 21"
I took my measurements on Sunday and this is what I am at to date:
Chest: 33" (-1 -- um, not really sure this is where I want to lose, lol!
Arm: 11" (-.25)
Waist: 31.5 (-2.75)
Hips: 39 (-2)
Thigh: 20.5 (-.5)
Abductors: 38.5 (-2.5)
For a total loss of -1.8 lbs and a total of 9 inches overall!!!
What do I take away from this all? The scale can totally suck it! The scale is NOT the indicator of success. At all. Ever. I have spent so much time being upset with the lack of movement at the scale and the fact that it isn't going anywhere, yadda-yadda-yadda. But there it is in black and white. 9 inches in 4 months. I'll take it. I saw an interesting visual that one of the ladies posted on the Better Body group that I belong to on Facebook:
It is interesting and just yet another reminder on why the scale is such a small indicator of success.
I have spent a lot of time beating myself up because I haven't seen a drop in the scale KNOWING full well that I have done mostly strength training this year with my new program and the finish up of ChaLEAN. I have been teetering on the verge of completely giving up the scale and I am almost there.
I will take that as a success. My 12's are insanely baggy at this point and I can pretty much wear my size 8's (they're a tad snug in the mid-section). For the first time I feel 100% confident in what I am doing. I have been enjoying the rest week so far. I am itching to get back to it, though. I won't do it, though! I swore to myself that I would take that rest. I do feel like I need it.
Last week I am taking as my intro to my workout since I did just two of the workouts. I feel like I know what I want to do with my workouts for stage one. I will be doing my ST on MWF so this next week A day will be Mon and Fri with B day being Wed. Here is what I have planned out:
RAMP for warm up
Plank with reduced base of support (basically plank with opposing arm and leg off of floor) 2 x 30seconds
Plank w/ Pulldown using resistance band
Body Weight Jump Squat
Standing cable row (using resistance band)
Single Leg Romanian Deadlift
Elevated Push up
circuit of squats/jumping jacks
Side Plank w/ Row (resistance band)
Explosive Push up (elevated)
Swiss Ball Supine
Dumbbell Single Arm bench press
Goblet Reverse Lunge
Kneeling Lat Pulldown (using resistance band)
Circuit like above
I will do that for the first stage and increase from there. There are parts of me that are very strong (lower body) but my upper body, especially in my shoulders, I am very weak. Anything that involves the shoulders, I am taking very careful. I feel like all of the massage therapy I had done on my shoulder after I tore it helped it, but there are times I still feel it. I am being very conservative on push ups and sticking with the elevated push ups. I love the versatility of this program and how many options are available. For cardio I will keep it to HIIT workouts and yoga. I will toss in the occasional steady state, but mainly I will keep it to intervals.
I am feeling great and am ready to keep pushing!