10-week challenge
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jen - the 'saying" my personal trainer gave me, when it comes to beginner lifters, who practice regularly, is this:
- by 4 weeks, the tape measure will be moving (in the right direction);
- by 8 weeks, you will notice some differences (whether your jeans feel loser or you can buckle your belt loop one hole tighter or whatever); and
- by 12 weeks, your family and friends will start to comment.
So, you're actually AHEAD of the game....hope you took pictures at the beginning (and throughout) so that you have the PROOF of your efforts!0 -
Beeps - those are great guidelines - I've never seen that before. I have been taking pictures, except I acctidentally deleted one of the before NROLW pics, but I have another one from a month or two before that. I think I still need to get after pics from Stage 1 though so better do that soon.0
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Well, I haven't made any cereal progress (yet), but I am soaking some beans right now!
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I made a checklist for the challenge. I scheduled what activity to do for each day. I think that is going to help me stay focused on what I've challenged myself to do for the next 10 weeks. I think this 10 week challenge is a good concept. I need to lose over 100 lbs. Its daunting to think in those terms. I think I'll just keep setting new goals every 10 weeks to break it into manageable chunks.0
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mstawnya - I agree with Beeps - you look amazing!!!
jody - that sounds like a great plan!
As for me, I think I'm going to have to take a rest from lifting this week :-( I went from Stage 1 directly to Stage 2 because I knew I was going out of town and would be taking a break soon anyway. But yesterday I got my hip adjusted at the chiropractor and it was really sore yesterday and still very sore today. I could barely walk on the treadmill for 30 minutes at 3 mph, I usually walk at least 4 mph for 60 minutes no problem. Think I may need to go back for a massage and another adjustment.0 -
A break is probably a really good idea, jen....it took me QUITE awhile to get through Stage 1 because I was working on "form" issues throughout....no matter, I'll get there when I get there. It's a journey, not a destination!
This is day 3 of the challenge - and I'm doing very well, so far. No worries. I expect the "hunger" monster to kick-in at some point, but so far, it has been quite manageable and I really am focusing on absolute proper nutrition (geared towards heavy lifting - but on the "fat loss" side, not the "muscle growth" side).0 -
It's a journey, not a destination!
Beeeps - you are so right about this and I really need to remember this. I'm too quick to get in the mindset of just getting it done0 -
Hi guys
I want in! Pweez! :flowerforyou:
I'll only be here for 6 weeks and 2 days which will take me up to my wedding day of 8th June
My goals,
1. lose 6lbs and/or inches from waist and hips (1-2 would be great)
2. complete diary EVERY day!
3. eat good foods by uping protein and veg intake, cut out binging at weekends!
4. stick to 1700 a day and lifting days up to 1900
5. complete stage 3 of NRL4W
And I'll stick to it, being consistant is key for me!
Good luck girls!
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Today is non lifting so I walked . Yay me! we are having spaghetti for supper and I wanted to eat . LOL0
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Welcome, emc - a wedding is a pretty darned good reason to head into this challenge - good for you!
manic - a walk counts!! Good for you!
I don't think I'm going to get my work-out in....so, it means I have to be even MORE controlled with my calories, tonight. I can do it....I'm mentally really strong right now, for some reason (and I'll ride that wave as LONG as I can....)0 -
Hi guys
I want in! Pweez! :flowerforyou:
I'll only be here for 6 weeks and 2 days which will take me up to my wedding day of 8th June
My goals,
1. lose 6lbs and/or inches from waist and hips (1-2 would be great)
2. complete diary EVERY day!
3. eat good foods by uping protein and veg intake, cut out binging at weekends!
4. stick to 1700 a day and lifting days up to 1900
5. complete stage 3 of NRL4W
And I'll stick to it, being consistant is key for me!
Good luck girls!
x
Congratulations on your upcoming wedding!0 -
The week is going good so far for me. I've been good with my logging and food measuring but I did eat a couple cookies yesterday that someone brought to work. I was really happy to see I did not gain any weight over the weekend. I was having one of those weekends where I was just sure I would see a higher number on the scale and I didn't.
I also started stage 2 tonight, wowza was that tougher than stage 1! I really think I will see some progress with this stage and I'm feeling really excited about it.
Hope everyone's week keeps going well!0 -
I ate some beans! And they were good! Still gonna eat a bowl of my nightly cereal though. I need it!0
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How's everyone doing?
My week started off much better than my weekend did. Hopefully I can maintain it over the weekend. They really are my biggest weakness. We are always so busy and I don't ever feel like cooking. Saturday, I have 3 soccer games for my boys, then the church auction all afternoon/evening, then I leave for Atlanta for 5 days on Sunday. They always have the worst foods there. I know everything will be high in sodium, but hopefully I can stick with proteins/veggies/fruits and stay away from the processed carb stuff.0 -
My week : not so good. I won't duplicate what you all have already read in other threads.
I will not attempt cardio this week.0 -
So far so good for me! The most processed thing on my menus lately have been greek yogurt - which im not even really sure is technically considered processed??
Weekends are always the toughest for me too though so I think im going to allow myself ONE cheat meal/snack... and hopefully I'll stick to just the one and not completely blow the whole weekend!0 -
Mary, sorry you're having a bad week. Maybe you should try upping your calories by 100 or 200. I know in Stage 1 I was constantly starving and I had no energy for cardio at all. It hasn't been as bad in Stage 2, thankfully, so far,but I've done 3 workouts then had to take a break because of my hip.0
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I'm going to have to adjust my goals because I just can't give up my cereal. It would be like sending one of my kids away (which I sometimes want to do, but then they suck me back in with their sweetness). I'm going to call it a win though since I was eating 3 cups a day a couple of weeks ago.
My "eat more beans" goal is going pretty good. Ate some on a salad and have been putting them in my afternoon eggs.
I'm about 50/50 on going to bed at 11 pm. I just relish that alone time at night and have a hard time dragging myself to bed, tired or not. But I'm trying!0 -
I've been 100% perfect this week. Stepped on the scale, yesterday (pre-workout) and was down 3 lbs. So, yeah, the water weight came off...now to tackle the REAL weight!
Anyway, it felt good. Really good.0 -
I would like to stay consistent with my diet and exercise for the next 10 weeks. I assume some weight loss will happen as a result. So I am going to:
1. Log food intake every day.
2. Keep weekly food intake at or below 10500 (that's 1500 a day X 7)
3. NROLW at least 2x a week, walk 30 minutes at least 2x a week.
So, my week is almost up - I'll check in tomorrow with weight results. So far I have only logged 6/7 days, and I am guessing that my food intake for the week is a little bit over my goal (that one day I didn't log I went nuts). But my exercise has been 100% on target.0 -
Sounds like everyone is doing well! I had a great girls weekend which included the NSV of the friends telling me I needed to get smaller pants followed by actually getting smaller pants in the clothes store. Very exciting. Since I've been back it's been a little less exciting (read stressful). This is week 4 of P90x which is recovery so I did yoga then this one called core synergistics yesterday. wasn't feeling the martial arts love today so ran on treadmill instead and then proceeded to eat everything in sight including a lot of hershey kisses that we have in the house for my daughter's birthday cupcakes for school. note to self never buy the big bag when you need 24. Had really though the scale love would show up during this week off lifting but not yet. still need to drink more water. think next week is TOM so hope food craziness is related to that. anyway, still following along here despite finishing the program so hope that is okay.0
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I think this zig-zagging thing really has something to it! (Yesterday was a higher-calorie day....)
I won't know, for sure, until I step on the scale on Monday/Tuesday, but I think this is a workable solution for me. I'm happy in week 1 of this challenge!0 -
Beeps, I started the zig zag of calories yesterday. Someone posted a link and it gave the option. I like it that it is calculated for me. We have a sports banquet next week and I can use my high calorie day for that.
I miss the cardio! Honestly, the only reason I miss it is because I can do it every day. I can't really explain it other than I feel like a bum on my non lifting days. KWIM? I feel like I should be doing something every day to help the weight/fat loss. Hopefully, as my body gets accustomed to the lifting I can add the cardio back. I0 -
I like exercising every day, too, manic.....and the days when I don't, I really DRAG through the afternoon. It actually isn't that often that I miss a work-out. (Although, looking at my May calendar, I have a LOT of lunch appointments, so I will be missing more lunch work-outs than normal.)
When the weather is nicer, if I miss a lunch work-out, at least I can go for a walk in the evening, or something (if I skip the gym on my drive home). But, today, for example, it is SNOWING. So, um, noooooo, I HAVE to get to the gym at lunch!
Some days I do miss my cardio....0 -
gah - I am up 1 pound this week
. I am really hoping it is just water weight. I think I'll just keep on doing what I'm doing another week and see how it goes. I do feel good about my goal of being consistent, although there is room for improvement. 0 -
@duckpond - nice job on being consistent. It sometimes takes a while for your body to get used to any changes you have made, so definitely give it some time!
Mary (manic) - I sometimes miss cardio as well. It's actually been a good break this week from lifting and getting some cardio in. I didn't have the energy to do any in Stage 1. But, now I'm getting a bit restless and can't wait to get back to lifting. Sucks I have to wait another week since I'll be out of town next week.0 -
I've done pretty well working on my fruits and veggies, until today. I'm out of fresh produce. I'm going to have to break down and go to the store again. Lol!0
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Week one I will call a pretty good success. I did cave into Late-Night Snacking last night and slept terribly and have a horribly bloated stomach. Lame.
This week I have to take photos/measurements for a separate challenge, so I'm going for the low-calorie days today and tomorrow to give it my best shot.0 -
Well I made it throught the weekend! Yeah :happy:
Gotta keep the momentum going, finished workout 2 of stage 3A of NROL4W
Gotta try and lower my carbs and up the protein as am not hitting my goals at the moment.
Hope everyone is still with it! :bigsmile:0 -
It's pretty touch-and-go, today. I'm hungry....and, I'm trying to limit my calorie-intake, today.
:sad:
I did get my exercise in....but, I *know* that doesn't matter as much as what I put in my mouth. I'm concentrating, VERY HARD, on the fact I have to measure this week - so every little thing is going to count.
I thought I'd drink more water....I've only managed 9 cups, today - that's just a little over 2 litres!! I'll try and swallow for a total of 3 litres, but the water-works stops at supper-time (so I can get some sleep without tinkling in the middle of the night, tonight....)0
