Hey everyone! I just wanted to check in to give you a progress update on how my first week of the Bodybuilding.com 200K Transformation Challenge and the Labrada Lean Body Challenge. If has been a GREAT week and I am super excited about my results so far.
If you read my plan on a previous post (which you can find HERE), I have set several goals for myself each week. So here are the results
I have drank 7 of 7 planned gallons of water
I took 100,186 0f 100,000 planned steps.
I did 357 of 240 minutes planned cardio
I completed 3 of 3 planned HIIT sessions
I completed 5 of 5 planned strength training sessions
I stuck to my meal plan 7 of 7 days.
As you can see, I have had a very successful week with my goals but I am going to be honest, I didn’t really think it was working. I just didn’t feel any changes happening and honestly I almost always felt bloated. I was actually dreading taking my progress pictures when Sunday rolled around. In the end I sucked it up, and did them. I was SO SHOCKED with the changes.
This week, in addition to my normal goals, I want to work on trusting the process. Awesome things are happening (as you see) and I am going continue to work hard and enjoy it!!
As some of you may already know, I have officially registered for the 200K Transformation challenge on Bodybuilding.com. I have also registered for the Labrada Lean Body Challenge. I will admit, that I am so excited to get this transformation challenge underway. I just crave the drive that comes from having something to work toward. Needless to say this challenge has monopolized my thoughts over the last several days in order to come up with my action plan that will lead me to success on this challenge. By success I mean having results that I can be proud of, not winning. The plan is so important because I believe that is where many of us fall short when it comes to living the fit life, we have all of the drive and aspirations to get there but never come up with a plan of how to to get us there. So here is my plan:
Drink at least a gallon of water a day– Anyone who knows me knows that this will be a struggle for me, but water is so important at flushing out the body. It is definitely a necessity!!
Track at least 100,000 steps a week on my Fitbit– Roughly this will average out to about 14000 a day
Strength train 4-5 days a week– I usually do 4 days a week (shoulders and triceps, back and biceps, legs, chest), but sometimes I break into 5 days a week (shoulders, arms, legs, chest, back)
Do ab work every day I strength train– Alternate upper and lower abs each day.
Incorporate 3 HIIT cardio sessions a week– These will take place in the night in addition to my morning workouts
Follow my meal plan without planned cheats– I will be having planned clean cheats every 2 weeks.
Eat every 2.5-3 hours– Sometimes I let life step in and I look at the clock and realize that I have went 4 hours without eating. I really need to be consistent on my meals to stay on track
Track my exercise– I never track my exercise but I will start keeping track of reps, weights, etc so that I can see growth.
Take weekly progress pictures– While I only need to have before and after pictures for the challenge, weekly pictures helps me see if I am on the right track and also keeps me motivated.
Be sure to check back as I will be sharing more info about my meal prep, specific workouts, and my shopping list.
Many times when people start working out and changing their diet they have such high hopes for themselves (they should to some point). After seeing success stories from many outlets in the media the idea of losing weight has sort of been romanticized and for some reason portrayed as easy. From magazine covers, to online success stories, to the biggest loser we have been exposed to so many quick weight loss success stories, that somehow people have begun to think that it is normal to see drastic results within a very short amount of time. In reality this just isn’t so.
As a society we have been bombarded with products, concepts, and programs that guarantee quick, almost overnight results. When in reality if you want to see a change you are going to have to accept the fact that you are not starting a plan that will last a few weeks or a few months, you are going to be on a plan that will last a lifetime. It is often said when you are changing your lifestyle in hopes of living a fitter life it takes 4 weeks for you to notice a change, 8 weeks for your friends and family to notice, and 12 weeks for everyone else to notice. Since we are brainwashed to believe that the results will come quick, and it can be so easy, many people give up before they make it to 4 weeks because they aren’t seeing results.
A healthy lifestyle, that brings results(both physical and mental), is not something that you can work at until you have finally accomplished it. It is something that you have to work for and even after you have met your goals and you are happy with your body you have to work to maintain it. The important thing to remember is to be patient and consistent at working toward your goals. If you do this you will eventually reach them. Find a plan that works for you, stick to it, trust the process and the results will come!