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    VHALKYRIE   16,242
15,000-19,999 SparkPoints

A Winning Formula

Thursday, April 18, 2013

I should do a better job of keeping my progress photos up to date. The before pictures aren't quite at the start of my strength training program, but close. Here is where I am at to date in my body re-sculpting goal.

I am a pear shape, so my changes happen in my upper body first. I can see my arms and overall girth in my upper torso shrinking.

Biceps are appearing! Arm circumference is decreasing.

Belly bulge is smoothing out.

I've experimented with and recorded my diet and routines in various ways over the years, so I have a comprehensive catalog of what works for me and what doesn't.

Diet and exercise work in tandem. I've never been truly successful doing one without the other. If I diet alone, then I eventually lose muscle tone - use it or lose it. I also can't work off a bad diet. If I exercise but eat poorly, I keep my muscle, but it gets covered in an ugly layer of fat, despite the calorie burn.

What they say about 80% of weight loss being nutrition is true. What I eat makes a big difference in my fat level.

As a demonstration, here is an older before-after photo. The top photo is from when I followed a standard high grain, high carb diet. The bottom is after I switched to a low grain diet.

The only thing I changed was the quantity of grains I ate. I switched from having three grain or starch servings per DAY to less than three per WEEK. They just aren't any good for me. If I sound a little overzealous about the anti-grain train, it's because I got such big results with a single change in my diet. That tends to build enthusiasm.

Currently, the composition of my diet remains the same - unprocessed freggies and protein, and very low grain. I added a strength training routine, and with the beautiful weather we're having in the South, I've been eager to get outside to walk and cycle.

I increased the amount of food I eat because my activity demands more fuel. I'm very picky about my food choices, though. What I eat must have something nutritionally I need, whether that is protein, potassium, omega-3s, or other. I look at what's on my plate and think, "What nutrients am I getting?" instead of "How many calories is this?"

I am moving more, eating more, and losing more. I'm not messing with a winning formula. I'd say I'm running on 90% octane.

Member Comments About This Blog Post:
LJCANNON 4/22/2013 9:18AM

    emoticon Very Inspirational Pictures!! You have Obviously done the WORK and figured out what is Best for Your Body. You have earned the right to be a bit "Zealous"! Congratulations!!!

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GETSTRONGRRR 4/18/2013 11:21PM

    90% octane sounds like a good fuel mix!

I can definitely see the difference in before & after photos! Keep at it and imagine what you'll be like by September!

Stay clean!

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FITWITHIN 4/18/2013 10:48PM

    Great progress!

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SOULFISH80 4/18/2013 4:38PM

    Incredible, sounds like you've mastered your weight-loss/health needs. What an inspiration!

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CONNIES-WAY 4/18/2013 4:32PM

    You're doing great! emoticon

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MRSP90X 4/18/2013 3:11PM

My diet is similar. i had to cut down the grains too as they don't work for me either!

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A*L*P* 4/18/2013 3:03PM

    WOOHOOOOOOOOOOOOO! That is awesome, girl! Keep up the amazing work!!!!

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CAALAN23 4/18/2013 2:47PM

    Cool, I love progress pics! I'm ever so slowly incorporating more freggies, fresh as can be, into my diet. If I eliminate over time, I don't miss the grains as much.

You are looking strong!

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WOUBBIE 4/18/2013 2:00PM

    Going for those awesome arms! Looking great!

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FITGIRL15 4/18/2013 1:42PM

    I love the pictures! Progress pics are important! Often other people will point out success that we miss when looking in the mirror!!!

What I clearly noticed, is your triceps! They are really tightening up!
Way to go!

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DDOORN 4/18/2013 1:02PM

    Totally agree with the weight loss is (at least!) 80% food choice. My thinking is food choices are critical for losing / maintaining weight and working out is critical for losing inches and toning our bodies. AND totally agreed on the dangers of grains and processed carbs!

Thx for continuing to be TERRIFIC inspiration!


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BOOKWORM27S 4/18/2013 12:59PM


Good luck in your weight loss journey!

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PRETTYPITHY 4/18/2013 12:53PM

    Big changes, you look great. I'm also most successful when I follow a similar diet. emoticon

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FAVORITEAUNT84 4/18/2013 12:51PM

    WOOHOO! Thank you for sharing!

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ANASARI 4/18/2013 12:49PM

    Those are great results, and it's so nice to have a visual record of it! What sorts of things do you do, to get your back so well-defined? I am sorta new at dabbling in exercise, but I would love to focus on toning (since I hear that extended cardio isn't the best-recommended thing for my gender/age/desired results).

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Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.