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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!!!
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