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Lose Fat and Gain Muscle in the Same Month??

Thursday, July 11, 2013

Well, it was time for my DEXAscan retest... (DEXA stands for Dual Energy X-ray Absortiometry which is just a fancy x-ray. that uses two “rays” rather than a single one which allows it to measure density of bones and distinguish between fat and muscle. it is the gold standard for both measuring bone density and measuring fat vs muscle composition.)... anyhoo, I had one done 4 weeks ago and it was time for a redo to see if I'd managed to lose fat this past month without losing muscle and PERHAPS even put muscle on...

The topic of being able to lose fat while building muscle is pretty controversial (who knew?).. many say it's impossible to have a calorie deficit in order to lose weight and a calorie excess necessary to gain muscle... but my Coach says it can be done.. alrighty then.. prove it!

So, for the last month I have not changed my eating habits at all.. my BMR 4 weeks ago was 1400 calories.. so in the last month I ate, on average, 1000 calories with at least 100 grams of protein and less than 50 grams of carbs.. (I'm following the paleo way of eating which means my meals were made up of meat and veggies with some fruit.. no processed foods at all and very high quality calories)

And this last month, I did CrossFit 3-4 times a week with the emphasis on BACKSQUATS... and weight lifting heavy (for me).. then I added 2-3 slow cardio sessions outside of CrossFit at the request of my Coach.. either walking, swimming, rowing or biking.. baddabing!

I was nervous as a cat in a room full of rocking chairs.. but excited to see my results too..

Drum roll.

I lost 14lbs of FAT during the last 4 weeks and PUT ON 2.5lbs of MUSCLE!!! I was ecstatic.. over the moon excited.. the average amount of muscle someone can put on without using steroids is about 2lbs.. and I PUT ON 2.5!!!! WOOT WOOT!!!

i also had my BMR measured again because I wanted to see how the additional muscle impacted it.. and my BMR went from 1400 to 2000!!!!! IN FOUR FREAKING WEEKS!!! Tell ME that weight lifting doesn't work - HA.. All of my activity has STOKED the metabolism fires of this 51 year old menopausal woman!!! and I could not be happier!!!

So, I'm going to keep on doing what I'm doing until my Africa trip...last night was a fun workout... 5 rounds of 3 50lb squat cleans with an overhead push press.. 5 rounds of 5 65lb split presses (step 1 in being able to do a clean and jerk!)... 5 rounds of 5 65lb pendlay rows AND

I PR'd my plank!!! I finally hit 1 minute!!!! That was one of my "big" milestones and friends?? it was all GRIT.. I dug deep.. cuz we did it at the end of the workout and I was BEAT... I started shaking at 10 seconds but Coach just kept telling me to get out of my head, power through, just 5 more seconds.. you got this... and I DID IT!!! WOOT WOOT!!!

36 days til Africa
5lbs to go to meet my ZipLine Goal!!!

Member Comments About This Blog Post:
FUNLOVEN 7/13/2013 9:02AM

    I don't know how you get all those fancy measurements, x-rays, etc. but CONGRATS on a great success! Even though I don't have a personal coach I hope some of the stuff I do will achieve the same results for this 61 year old menopausal chick - LOL emoticon

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MINDYSUE65 7/12/2013 1:38PM

    emoticon You are awesome!!!!

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NAYPOOIE 7/12/2013 1:36PM

    Way to go!

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MOTHEPRO 7/12/2013 9:52AM


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DAWNSJOURNEY 7/12/2013 7:21AM

    Annie ,
you're just Awesomesauce !!! I couldn't be happier for you and you deserve it all !!
Happy Dance for Annie !!
emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 7/12/2013 7:21:55 AM

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FLAMENM 7/12/2013 1:05AM


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ANNMACP0212 7/11/2013 9:30PM

    You are amazing. I continue to be blown away by your progress and of course, inspired in the process. I'll be thinking about you when I do my own strength training tomorrow a.m. You keep on kicking butt!!! emoticon

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JUNEAU2010 7/11/2013 9:22PM


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MAMAJAHMAI 7/11/2013 3:47PM

    You are Amazing. Period! and totally cool....

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WOUBBIE 7/11/2013 11:50AM

    Lifting heavy FTW! Woohoo! What awesome numbers!

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TIMELAG 7/11/2013 11:17AM

    Fabulous! You are doing it right, girl!

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CONFIDENTLY_FIT 7/11/2013 10:41AM

    AWESOME JOB on all that hard work! Congrats on your progress!!! That is awesome!

P.S. What type of heart rate monitor do you use?

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TRIXIETEXAS 7/11/2013 10:19AM

    Your progress is amazing and your determination is totally inspiring! Don't ever forget that you are AMAZING, girlfriend! I'm proud of you but most importantly, I know that you are proud of yourself.


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AWOLF24 7/11/2013 10:17AM

    emoticon on everything!!!!!!! emoticon

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YMWONG22 7/11/2013 10:11AM

  emoticon emoticon emoticon

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LJCANNON 7/11/2013 10:10AM

    emoticon Incredible Achievement!! Congratulations!!!

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-AIMIE- 7/11/2013 10:00AM

    Such awesome results!!! Glad you are seeing the fruits of your intense labor :)
You are a beast!!!! emoticon

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MAGGIE101857 7/11/2013 9:54AM

    Very impressive and quite motivational! Sounds like I need to re-think my cardio sessions and get serious about lifting!

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SUGAR0814 7/11/2013 9:40AM

    emoticon emoticon

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JUSTCHELLE75 7/11/2013 9:39AM

    way to go

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SUEAZZI 7/11/2013 9:03AM

    emoticon emoticon You are inspiration!

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JECKIE 7/11/2013 8:52AM

    I love it! You're just rocking life right now! Can't wait to hear all about your trip (you sure I can't fit in your bags? ;) )

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ZEECHA 7/11/2013 8:19AM

    This is awesome, just AWESOME news!!! You GO girl!!
Well done! Very very well done!

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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.