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
Go Anna!!! You’re inspiring me and many others 🙂
By: Tammy on July 1, 2012
at 10:51 am
Thanks Tammy, it really made a difference to me to stop focusing on the scale and get a more balanced perspective. Being fat is different from weighing “X”.
*anna
By: oceannah on July 1, 2012
at 11:02 am
Totally agree!
By: Tammy on July 1, 2012
at 11:07 am
That’s amazing Anna! You must be feeling so positive. Just goes to show that the numbers on the scale aren’t everything, in fact sometimes, they have no relation at all to the truth 🙂 xoxo
By: soniadukandiet on July 1, 2012
at 10:53 am
I totally agree Sonia, the scale sometimes has zero relationship to what is actually happening in the bod.
*anna
By: oceannah on July 1, 2012
at 11:03 am
Your mindset’s fantastic – accomplishments inspiring…. Many, many congratulations!!
By: Deb Weyrich-Cody on July 1, 2012
at 11:40 am
Thanks Deb, it’s a journey that much is certain,may as well journey happily as opposed to grouchily 🙂
*anna
By: oceannah on July 1, 2012
at 2:32 pm
Way to go Anna…need to get on the stick and check out the BMI and LBI, When I have time on vacation I will be figuring out all that stuff…
By: tri-grandma-try on July 1, 2012
at 4:14 pm
Good for you! Have a great trip to ADK.
*anna
By: oceannah on July 1, 2012
at 10:59 pm
You inspire me so!
By: Change My Body...Change My Life on July 2, 2012
at 1:59 am
I am so honored.
*anna
By: oceannah on July 6, 2012
at 10:48 am
Yay!well done on your loss of fat and gain of lbm. 🙂
By: smes9 on July 2, 2012
at 10:34 am
Thanks Shannon. Little by slowly.
*anna
By: oceannah on July 6, 2012
at 10:44 am