Monday, September 23, 2013
As some of you may remember I started a program on July 1st called TUFF which challenges you to lift heavier weights with low reps. This program used the principles stated in The Ultimate Female Fitness Bible Training Guide.
During the first four weeks one must lift heavy enough to fail by the 10th rep, second four weeks failure at the 8th rep, then the final four weeks failure at the 6th rep. This workout was done 4 days per week working upper body 2 days and lower body 2 days. I used one day to complete some type of cardio. I had to learn how to adequately fuel my body with enough calories daily, too. I completed this program on September 20th!!
This morning I compared pre-TUFF and post-TUFF Routine body stats and was pleased with results. I am very pleased about the decrease in my BF% which truly tells the story about how my body responded to this program along with my food intake!
There were some measurements that I did not account for initially like the shoulders, forearm, and wrist that I started tracking later.
Here are my results and the measurements will be updated on this site, MFP and JeFit.com.
Weight: -2 lbs
Abs (at belly button): -1"
Abductors (saddle bag area): -.25"
Arms: - .25"
I suspect that greater changes may have taken place if my nutrition was "cleaned" up a bit more but I refuse to deprive myself of the foods that I enjoy from time to time. I don't do "diets" because when you stop them guess what happens. I believe in eating what you enjoy in moderation and combine that with productive exercise. "My" way keeps me happy and I still get close enough or hit my goals.....that is what is most important.
Next week I start a new heavy lifting program (designed by me and a friend) called TUFFer...lol. It has three phases that change up every four weeks. I will come back and post a Blog during this routine.
I have DIS-proved that myth that "lifting weights make you bulky"...LOL!! I am nowhere near bulky...better toned for sure and STRONGER for a 59 year young post menopausal woman.
If you are not lifting weights, you are losing a lot of muscle and strength as you age. Let's remember to add strength training to those mostly "cardio" sessions that women tend to do "only".
This week is what I like to refer to as a "Recovery Week" where I do less intense workouts with a mix of cardio, muscle endurance, and stretching.