My Body Beast Results — a little early

Technically I am not finished with Body Beast for three more days but I took pictures today for my fitness group so I’m just going to use them. I started Body Beast in May. It is a 12 week lifting program by Beachbody.  The reason I wanted to try it was because I hadn’t lifted in about six months and I needed some help getting into a routine. I wanted something that was traditional lifting but that I could do at home. I totally enjoyed Body Beast. I think it’s a great program for beginners or experienced lifters.  I learned some new techniques and exercises. I always love learning new ways of doing things or ways to build your strength.  I like Sagi. I think he’s awesome.  When he says doing it all night long just for you baby, I think he is talking to me.  Personally.  He’s pretty cute.

Anyway here are my before and afters from start to finish. May to August.  I forgot to get a flexing pic for the rear view but I’m not redoing them.

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And the scale.

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How Girls Train

I don’t know about you but little things motivate me.  I love unicorns and girly stuff.  So when I decided to make my new training plan, I bought myself a unicorn journal and made myself a unicorn plan.  I am trying a bunch of new things, including going to a gym!  I don’t think I’ve blogged about this before but I have a serious gymophobia.  I will blog about that soon.

Here is my plan.  For lifting I am using Shortcut to Size.  For cardio, HIIT workouts from Turbo Fire (on Beachbody on Demand).  For my booty workout, I’ve mixed up a few of the Brazil butt lift workouts.  And for abs, P90X.  I am very excited to get started and the little colorful stuff helps motivate me.

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How to Fix Your Messed Up Metabolism

I am going to start by saying I am not an expert, not a dietician, nutritionist, or licensed anything.  I am just a regular person who has screwed up her metabolism before by dieting.  One thing I have learned by watching people is that most of the people that I’ve known who are overweight eat way less calories than me and yet they struggle to lose weight.  I have experimented a lot with my calories and have gone from maintaining my weight on 1200 calories to now eating around 2200.  And, I may in fact bump those calories a little more soon.  I am going to share what I’ve done to improve my metabolism and also some things that I have read.

Everyone has heard of the starvation mode theory.  While I don’t entirely agree with it, I do know that research supports the idea that our bodies adapt to starvation calories.  There was a recent study on the Biggest Loser contestants and how many of them regained the weight.  Many people might believe this is because they just went back to bad eating habits.  But, that’s not the case.  Researchers found that the contestants’ extreme dieting and exercise had caused their metabolism to slow down.  In the short term, they lost a lot of weight.  But, in order for them to maintain this weight, they had to continue dieting and exercising at this pace.  This is not sustainable for most people.  And I believe this is why so many people struggle with their weight.  It’s a cycle.  You gain.  You go on a diet.  You mess up your metabolism.  You gain it back.  You diet some more.  Or in other cases you diet, and you lose for a while, but then your body gets used to your new caloric budget and you hit a stand still.

If you are only eating 1200 calories how can you cut back anymore?  I watch so many people trying to lose weight and see what they are eating and it makes me sad.  1200 calories is nothing.  And to see people eating 1200 calories and still not losing breaks my heart.

So the reason I am writing this is to give some tips on how to fix your metabolism, or break through a plateau.

STOP STARVING The first step is STOP eating 1200 calories.  Stop starving yourself.  There are some people that may only need 1200, but most people need more than this.  I am not going to send you a link to a calculator, because quite honestly I don’t have faith in any of them. I think they are a useful tool, but you will need to adjust your calories for your needs.  If you are starving, you are telling your body that it needs to conserve all your energy and it slows down your metabolism so that you use food more conservatively.  

BUMP YOUR CALORIES SLOWLY.  If you have damaged your metabolism by dieting or eating really low calorie, switching back to higher calories too quickly will just result in weight gain, especially since your metabolism is already damaged. So, to keep this from happening bump up your calories slowly.  Add 100-200 calories to your daily calories and monitor your weight gain for a week or two.  Once you are maintaining at this weight you can bump your calories again. The goal is to improve your metabolism.  This may seem counterintuitive but if you are eating at 1200 calories, there is no room to cut if you hit a plateau or stop losing weight.

PUT ON MUSCLE.  Yes, you need cardio exercise to burn fat but you can’t burn your way to a better metabolism.  The best way to improve your metabolism is to add lean muscle.  Lean muscle burns 3-5 times as many calories as fat. So if you have more lean muscle, naturally, you will burn more calories and have a better metabolism.  Strength training is the best way to add lean muscle.  I plan to add more info on getting started with strength training as I add to this blog.  But, please feel free to email me at pattyandthemoos@gmail.com if you want any advice on how to get started or find me on Facebook.

CALORIE CYCLE.  If you eat the same exact calories every day, your body starts to say hey, this is what we eat this is what we need, and your metabolism will be based on that.  If you want to confuse your body, mix it up.  Some days eat high calories and some days eat lower. This is why some people swear by cheat days.

INTERMITTENT FASTING.  Another thing you can try to help you lose weight without damaging your metabolism.  Intermittent fasting involves fasting for portions of time.  There are several ways to do it, but the most common way is the 8:16 ratio.  This means you have a fasting window of 16 hours, and a window where you can eat of 8.  You eat the same amount of calories, you just time your meals differently.  Most people have two meals starting at around noon and then having a second meal before 8.  They then fast for the remaining hours.  By doing this, your body burns fat during the time where it is fasting but still gets the calories it needs during the feeding window. There are many other benefits to intermittent fasting that I’m not going to discuss here.  But it’s definitely something to consider if you are trying to change up your metabolism or how you eat.

Please REMEMBER I am not a professional and this is not medical advice.  Please do your own research or talk with your doctor.  

What’s so Great About Keto?

I haven’t blogged in a while but if you know me on Facebook or MyFitnessPal, you’ve probably heard me carrying on about the ketogenic diet.  I want to take a few minutes to tell you all about the keto diet and why I love it.  This post is going to be about me and why I am doing keto, which may not be the exact reasons others do keto.

If you didn’t know already, which I’m sure you do, I have bipolar disorder.  I have rapid cycling Bipolar 1, which means I am manic a lot.  I started reading about how the ketogenic diet can help bipolar disorder.  I knew a little about the ketogenic diet already.  My daughter has epilepsy and I have been weight lifting for several years now (off and on) and both body builders and people with epilepsy use this diet.  Because this diet requires some effort (although I think it’s pretty easy) not as many people use it for epilepsy.  I took an interest because a lot of the meds that treat bipolar disorder also treat epilepsy.  And essentially, if ketosis helps epilepsy, maybe it could help bipolar disorder too.  I’ve read quite a bit on the bipolar brain and how lithium works.  Eventually I am going to write a post on why the keto diet helps bipolar disorder, but that’s going to take a lot of my brain power so that will have to be down the road.  But for now here’s a link that kind of explains it.

https://neurofantastic.com/brain/2017/1/13/quieting-the-bipolar-mind-can-a-ketogenic-diet-stabilize-mood

When I read this I wanted to try it.  I talked to my doctor first, which is very important if you have bipolar disorder.  Your doctor may want to monitor your sodium and potassium levels.  I have done terrific with my sodium and potassium so my doctor isn’t monitoring that now.

The second reason why I wanted to try the keto diet was because it is awesome for changing your body composition.  I am not trying to lose weight but I am trying to gain lean muscle and burn extra body fat.  I’m pretty lean, but I’ve been leaner and I am pretty ambitious with my goals for my body.  I was at around 17-18% body fat last year, lean and strong.  Now I’m at about 20% maybe.  I want to gain about 5-10 lbs of lean muscle (this will take some time).  Ultimately I want to weigh more but still look great.  I started this diet and started burning fat right off that bat.  I have probably lost 2% body fat over the last month or so and can’t wait to see where I’m at in a few more months.

Here’s what you need to know if you are interested in trying keto.  I am going to just make it simple if you want to know more message me.

~ Eat 20 net carbs per day (fiber doesn’t count so you subtract that from your total carbs)

~Eat around 75% fat, 20% percent protein, and 5% carbs.  Here’s a great link that really helped me get started.

https://www.bodybuilding.com/fun/ketogenic-diet-your-complete-meal-plan-and-supplement-guide.html

~ Eat more salt.  I aim for 4000-5000mg a day

~Take a magnesium supplement.  I take 400 mg a day.

~ Take a potassium supplement (or use lite salt) and/or eat foods high in potassium like spinach and avocado.

I have found that I need to eat a lot more calories doing keto.  I’m eating 2200 calories a day currently.  If you have weight to lose you can eat more like 1400-1600 and burn off body fat instead.  If you want to learn more please find me on Facebook.  Drop me a message.  Or send me an email at pattyandthemoos@gmail.com.

I keep talking about it but not doing it.  I have been working out consistently since April. I am currently doing Body Beast by Beachbody.  And I just started doing the Brazilian Butt Lift workout as my July booty challenge.  I am really enjoying the booty workout.  It’s harder than you’d think and making me work my butt in ways I wouldn’t have tried without it.  I was planning to do T25 next alongside Jim Stoppani’s Shortcut to Size.  But, now I think I am going to stick with the booty workout a little longer or make my own hybrid calendar with T25 and my booty workout.

I have a bunch of ideas for things I want to talk about on here.  I will probably post in spurts.  I’m trying to get more consistent with everything, but bipolar and consistency don’t really go together.  I should be wrapping up Body Beast in a couple weeks and I will be posting progress pics. I think you are going to notice a big difference. I will probably post my booty challenge results too but we’ll see. I’m not sure how impressive they will be.  LOL.

I have started a fitness group on FB.  I would love more members and I don’t care what your goals are or where you are at in your fitness journey.  I like helping people.  And I like to be supportive.  I am very seriously considering getting certified as a personal trainer.  I want to be qualified to give instructions and I would just love to do this. I don’t really want to “work” as a certified trainer.  I mostly want to help my friends online and just be able to know that I am educated on exercise.

So that’s that.  I have a bunch of more post ideas in my head.  I’m probably going to update this blog and move it to it’s own domain and off of wordpress.  That’s in the works.

Fitbit ain’t my thing and here’s why

The thought of purchasing a Fitbit has crossed my mind, but mainly to see how many calories I burn during sex.  Haha.  It might be nice to see how many steps I take in a day or how much I actually sleep in between my nightly trips to the bathroom, but all in all I am not that interested in knowing.  I do think that improving your general activity is the best way to improve your metabolism, health, etc but I don’t think you need a Fitbit to tell you that.

I also think getting preoccupied with how many calories you burn can cause faulty thinking.  If you are measuring how much you eat based on how much you burn, the Fitbit might hurt more than it helps.  Even if they are accurate (which I don’t think they are) I think the whole idea of exercising to eat more is flawed.  What I mean is, exercise and eating should not be contingent on each other.  I eat based on my hunger and use my fitness level as a loose guide.  I don’t say to myself oh I burned 270 extra calories going up and down the stairs today, I should eat an extra snack tonight.  I eat what I eat, and I prefer not to know exactly how many calories I’m burning in my day to day activities.  I adjust my calories if I start feeling like I’m hungry or my clothes start getting tight.  I’ve kind of taken the same approach to the scale here lately.  I guess I think sometimes knowing too much isn’t always a good thing.

I am probably going to edit this later because I don’t feel that I explained myself well.  But, at the moment I’m just trying to get back into the habit of blogging.  So that’s it guys.

My Advocare 24 Day Challenge Results + Before and After Pics

I have wanted to try the Advocare 24 Day Challenge for a while and finally took the plunge.  I mostly wanted to get back to clean eating and working out again.  I honestly did not put as much effort into this as I could have.  And the truth is I got pretty good results anyway!  I usually lose weight at about 1 lb a week.  I was impressed with how much I weight I lost during the challenge, especially since I wasn’t really working that hard at it.

Here is what comes in the Advocare 24 Day Challenge.advocare-challenge

Fiber cleanse -which you do for 10 days
Meal replacement shakes.
MNS supplements (I went with MNS C)
Omegaplex (omega-3 supplement)
And Spark energy drinks (love these!!)

In addition I used these three performance elite products.

massimpactbiochargemusclestrength

 

I had these products already and they are my favorite Advocare products.  They helped me to get the lean body I had last year.  You can see my other blog posts for that.

I am going to post another post later with my tips for the Advocare Challenge and some more about the products I used.  I think that I could get ever better results if I do the challenge again so my plan is to try it again later this summer.  I wanted to post more but taking pics and cropping them and posting a blog post has already taken up a bunch of my time.

So here it is.  Ta dah.  My results.

Lost 6 lbs, and 2.2% body fat (according to my scale)

before-afterscale

And my result pictures side by side.

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I am still nowhere near where I was last summer but I’m okay with that.  My life has never been this happy and I intend to get my body back to where it was.

If anyone wants to try the Advocare Challenge, either now, or with me later down the road I would love to help you.  Even if you just want a motivation partner, I’m game.  I am a part of Advocare because I enjoy fitness and I like their company.  I am not in it to be a pushy sales chic.  So lemme know if you want to try anything.  Or whatever… I’m pretty cool, ya know.