Chuck you scale, compostion is where it’s at!

To anyone who ever hated the scale…  This is for you.  In one month of concentrated effort with weight training as well as multi-sport aerobic activity, my scale weight has dropped a modest 2.8 pounds.  Contrast that with the breakdown in actual body composition, meaning what is the lean to fat ratio on my body and in one month I have lost 6.34 pounds of body fat, while acquiring 3.54 pounds of lean body mass.  That LBM is key!!  It is more metabolically active than fat, burns more calories and plays an important role in the stability of insulin/glucose in the blood.

There are many ways to change your body composition.  I am using heavy weight lifting, coupled with multi-sport aerobic activity.  The nutrition component of my plan is a low carb, Dukan inspired, paleo leaning… I think you get the message.  Mine is not an ‘eat all the bagels you want and lose 10 pounds in a weekend’ kind of nutrition plan.   I eat three robustly healthy meals every day.  The emphasis is on protein/fat and vegetables.  I eat a modest amount of berries, since they are in season and oh so delicious as well as loaded with phytonutrients 😉

1 July 2012  the first set of numbers are the weekly changes… I will do one month changes in italics

Weight:  152.4/-1.8#   -2.8#

Body Fat% – 35.25/ -.85   –3.45%

Fat mass-53.72/ -1.88  -6.34#

LBM- 98.68/+.15  +3.54

Bust 39/ same  n/c

Hips 37/ -.5  -1.5”

Waist (at narrowest) 35.25/same  -1.25”

Belly button 37/same  -2”

Thigh 22.5/-.5 woohoo! -.5”

Upper arm 13/same  n/c (yet!)

Neck 12/same  n/c

So there you have it.  It works.

If your interested, here is the training schedule I followed this past week:

 

Training Schedule Week of 24 June to 1 July 2012

Goal= 3 swims, 2 bikes, 3 runs, 3 lifts

Mon- lift= OFF/recovery day

Tues- lift= Full Body run=30 min swim=20 min

Wed- no lift  bike=50 min. run=30 min

Thur- lift= chest, shoulders, triceps, abs  swim=20 min

Fri- lift= legs, back, biceps, calves  bike=30   swim=20 min.

Sat- run=30 min  10 assited pullups

Sun- off

25 June OFF/recovery day

26 June chest-shoulders-triceps-abs- set/rep/weight in #

This was intended to be a double since I did not do the lift on Mon because I was not feeling good but it turns out that lifting weights for 2 hours was not a great idea…There were simply some exercises that I had no mojo to do

Negative pullup-5

Assisted pullup (w/ band) 2

Pushups full prone- 4/3/bw  remainder on knees 3/7

Bench press- 2/10/40

Db fly- 4/8/15

Side lateral- 4/10/10

Tri pushback- scratch

Overhead tricep- 4/10/15

Swiss ball crunch- 4/15/10

Chest press-4/10/20

Reverse crunch- 4/15/bw

Db twist- scratch

Overhead press- 4/10/30

Front squat 4/10/30

Leg extension- 4/10/60

Bb bent over row- 4/10/40

Leg curl- 4/10/37.5

Lat machine- 4/10/50

Calf raise- 4/10/50

Bb curl- 4/10/20

Stationary lunge- 4/10/30

db curl- 4/10/10

Deadlift- 4/10/60

Back extension-4/10/bw

28 June 2012 chest-shoulders-triceps-abs- set/rep/weight in #

Negative pullup-5

Assisted pullup (w/ band) 3

Pushups full prone- 4/4-3/bw  remainder on knees 4/6 first set, then 3/7 I did four pushups with good form today J

Bench press- 4/10/40

Db fly- 4/10/15

Side lateral- 4/10/10

Tri dips- 4/10/bw

Overhead tricep- 4/10/15

Swiss ball crunch- 4/15/10

Chest press-4/10/20

Reverse crunch- 4/15/bw

Db twist- 4/10/12

29 June 2012 Lift legs-back biceps-calves set/rep/weight in #

Front squat 4/10/20

Leg extension- 4/10/60-

Bb bent over row- 4/10/40

Leg curl- 4/10/37.5

Lat machine- 4/10/50

Calf raise- 4/10/50

Bb curl- 4/10/20 instead of scratching, dropped weight, elbow still slightly sore

Stationary lunge- 4/10/30

db curl- 4/10/10

Deadlift- 4/10/60

Back extension-4/10/bw

Plank- 60 sec

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