Advertisement -- Learn more about ads on this site.
NEWAGAIN
15,000-19,999 SparkPoints 16,906
SparkPoints
 

Completed 12 week TUFF Program...in Recovery Week

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
BF%: -7.32%
Chest: 0
Waist: -.75"
Abs (at belly button): -1"
Hips: -.75"
Abductors (saddle bag area): -.25"
Thighs: +.5"
Calves: 0
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.
Share This Post With Others
Member Comments About This Blog Post
  • v LILSHINE
    Great job and great inspiration! Think I'll go look into the book you mentioned.
    1035 days ago
  • v STEVIEBEE569
    Awesome! Way to go! emoticon emoticon
    1037 days ago
  • v WATERONE
    emoticon results and a great accomplishment.
    1038 days ago
  • v MARINEMAMA
    Wow!!! Those are some awesome results my friend!! Woot!! Woot!!! You have been working hard and those numbers are proof!! You are amazing! And inspiring!!! emoticon
    1038 days ago
  • v UFEDAK85
    Awesome job! That's fantastic! I agree about the food part. I'd rather take a little longer to get to where I want to be so that I can enjoy certain foods along my journey. This program sounds great and can't wait to hear about how you do with TUFFer! emoticon
    1038 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment


    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.