First off, I just want to give a shout out to my girl Krissa who wrote down some serious goals for herself and I LOVE IT. They are real, measurable and achievable.
My goal is to achieve 17% body fat by April 30th which gives me 7 or so weeks and approximately 6 lbs to lose. Sounds easy but we all know what goes into that. And yes C, ultimately I just want to look better and feel better about myself but I also know that feeling better about myself means knowing I can reach a goal and get into my clothes and feel good about it.
I asked my hubby to help me with the math on how much I needed to lose to get to to 17% BF and he gave me the "I don't know the math on that stuff babe, I just go out and do it. If I want to run a 20 min 5k, I just go run and know I will be better." This is a point of irritation for him (always has been :) peetie, I love you - you know I do!). So I said to him: "Yeah, but you are still going to look at the time to see if you can run faster at the end of a race - how else would you know if you finished faster?" And BAM - I got him. He smiled, nodded his head and conceded.
I am not 100% sure of my lean body mass at the moment but my guess is it is around 100-1o3lbs and I currently weigh 126-127. I am not sure on lean body mass because I do think I added some muscle this fall but lost some with my lack of activity last few months. At 21-22% body fat, I need to lose about 6-7lbs to hit 17%. I am shooting for 7lbs or 1lb of fat loss per week. Doable and reasonable.
How will I get there?
Cardio: 5 cardio sessions a week, empty stomach workouts - 4 HIIT sessions and 1 LSD cardio. My HIIT sessions will last about 30 minutes and LSD will be around 45-50.
Weights: 5-6x per week focusing on high reps and lower weights. 2x per week, cardio after weights.
Diet: Clean during the week and then two cheat meals on the weekend.
I am excited. I feel this is a very doable plan. After I get there, I will focus on gaining lean muscle tissue. I read that JL has 114lbs of lean muscle. WOW. That's 11+ more than me. Crazy.
Oh, and by the way - I also made a decision that IF, just IF, I can't get to the gym during the day for a workout over lunch I will workout at home - no matter what. Period. Even if it is just a half hour.
Today I had a great workout at the park - burned 850 calories in about 90 minutes at the park. Amber and I brought the EZ Bar and a bunch of plates, kettlebells, a medicine ball, etc. Rode the lake and then did a leg/ab workout.
Saturday we went to the gym and had a great upper body/ab workout. 720 calories in 80 minutes.
I hope everyone had a great weekend! Krissa I do think you are right - this is going to be a great year for all of us! We are all having the same epiphanies!!!
Here is the previous week's workouts copied from the right hand side of my blog - I will do this weekly to summarize and track workouts:
Upper body workout
Off (did a few small 20 minute workouts here and there)
Bicep/tricep workout at home
Amber and Jessica workout reunion!
Chest press supersetted w/overhead press
Tricep presses supersetted w/shoulder raises
Forward moving kettlebell walk (w/20lb KB)
5.5 Mountain Bike - 40 minutes (450 calories)
4 supersets of walking lunges with 20lb kettlebells each hand w/four = one lunges and squats to 16
4 supersets of deadlifts w/100lbs to 12 w/straight legged deadlifts to 20
Medicine ball toss
1 minute planks