Lowering BF%? Where Do I Go From Here?
Wednesday, May 26, 2010
Here I am sitting at my goal weight, and I feel like there is still work to be done. I see the areas of my body that I would like to tone, and I want to see more definition than I currently have. I suppose it is all for vanity at this point, but so what? I want to feel and look even better. I am at about 119-120 lbs, and (according to online calculators) at roughly 24% BF. I'd like to see what 20% looks like on me.
So, I have no idea what to do to make that happen. This is what I have been doing.
I have been eating really well lately. Very little processed food. I am staying in my ranges, which are: Cals- 1,200 - 1,409 Carbs- 120 - 140 Fat- 40 - 46 Protein- 90 - 105
I strength train 2x's a week. Here is the routine I created. It will be time to change it up probably in June or so.
Sets Reps Weight
Single leg lifts on ball 2 15
Crunches with Ball 2 25
Bicycle Crunches 1 50
Lying Straight Leg Raises 3 15
Reverse Crunch with Ball 3 15
Plank 2 24
Side Plank 2 8
Mermaid 2 6
Extend & Hug 1 30
Side Balancing Boat 2 15
Seated Dumbbell Concentration Curls 3 15 15
One-Arm Dumbbell Rows 2 30 15
Dumbbell Chest Flys on Ball 3 15 8
Dumbbell Chest Press on Ball 3 15 16
Dumbbell Triceps Extensions on Ball 3 15 5
Dumbbell Reverse Flys Lying on Ball 3 15 5
Pushups 2 12
Skater Squats 3 15
Squats 3 30
Front kick 3 15
Side Kick 3 15
Fire Hydrant Sequence 1 5
I am training for a 1/2 marathon on 8/1, so my cardio is one long run 12+ miles a week, one 3 mile interval run a week, and a 5-7 mile run with some interval thrown in. I do yoga when I can, but I teach three yoga classes a week. I bike a bit here and there, always with my daughter in tow in a trailer. We never do less than about 4 miles at a time.
Anyway, I would love to lose a bit more body fat, and be able to see how strong the muscles are getting underneath it all. Just not sure how to fine tune. Maybe the key is to just keep chugging along, but I thought I would give a shout out and get any words of wisdom from my SP friends!
Happy Wednesday to you all! And thanks in advance for your help!