Lately, she has been saying that her pants are tight on her. NO, she doesn't think she is fat, or gaining weight, She just wants her skinny jeans to fit perfectly. Now we ALL (including ME) have a number on the scale that will make or break us mentally. Her number is 99 lbs. Mine is 109. So when she came to me about this, I couldn't get it out of my head. I kept thinking and looking back at our journals and was trying to figure out what would make her THICKER, when in fact she looks SMALLER, more defined and well....RIPPED! I know for me, my "OO" size jeans and dress pants are all loose, so what gives?
One thing is for sure....When losing fat and gaining lean muscle, your clothes will fit more loose. Raha says she eats super clean, but just TOO MUCH, and has no portion control. She is always starving. I told her the MORE she runs, which we ARE, the MORE she will be hungry, but at the same time, the food she is eating will be used for energy to withstand the longer runs. If she "DIETS" just to fit into her skinny jeans, she will have to SACRIFICE the runs. What will end up happening is she will lose muscle, become fatigued, set herself up for injury, lose her steam, and become SKINNY FAT. This is the cold TRUTH about FITNESS and NUTRITION. The MORE calories you EXPEND for sports like running, the MORE calories from GOOD SOURCES (of course) you have to put BACK in your body.
Here is what I think: This doesn't just apply to Raha. This applies to anyone who is a RUNNER, wants to maintain their perfect number on the scale and fit into their skinny jeans (phew- very demanding, all of thee goals).
1. If you want to run longer distances- You MUST increase your calories. Increase calories the RIGHT way. FUEL your body with ONLY THE BEST sources of COMPLEX carbs, LEAN proteins and FATS.
2. SLEEP is a MUST. We ALL should aim for 7-9 hours per night. The LESS you sleep the higher your cortisol levels....
3. Take 2 days off COMPLETELY- If this is TOO HARD for you (I UNDERSTAND), then take ONE day and DO NOT do a THING that makes your heart rate go up! No working out, no running!
4. Timing of your meals- Higher carbs are to be eaten around your workout or run time. 1 hour before, and Immediately after. Your body will burn these RIGHT UP!
5. Switch up your workouts. If you are working out with me, you know ALL ABOUT THIS ONE! Your body is VERY smart! You MUST never allow it to reach a plateau.
6. If you snack at night, try NOT snacking at night. SACRIFICE.
7. Switch to HIGHER reps, instead of 10-12 reps. Try 15-20 reps for a few weeks.
8. INCREASE your fiber intake- loads of green veggies will do the trick!
9. LIMIT your fruits!
10. And last but NOT least- LISTEN TO ME!
11. PS. WATER IS THE BEST FAT BURNER ALONG WITH LEMON!!!!! hint hint!
And so what I had in mind for us for the next few weeks is to up our reps and sets to 20 reps and 3 sets of everything, faster pace, less rest, and as always NO TALKING! I explained my goal ro Raha, and she just smiles.... but then once we are into my workout, she is NO longer smiling but in a zone, focused and has this intense look on her face- Kinda like Tom Brady, but not that scary! LOL!
Workouts!
Monday- January 16th- I weighed in at 111.2
Started with our usual dynamics (raha was late, so I did them.)
- Overhead stretch
- side to side stretch
- world's greatest stretch
- scorpions
- angels
Warm up on the Arc Trainer- 5 minutes (gets ya sweaty!)
#1'st set: 2 sets
- Sumo squat press: 10's/ 20 reps...20's/10 reps (held kettlebells)
- Side lunge: 12 reps both sets holding 17.5 lb. kettle bell
- wood chops: 20/ 5's...15/5's
- deadlifts: 12 reps both sets with 36lb. kettle bells
#2nd set: 2 sets
- Burpee to shoulder press: 10's/ 15 reps both sets
- reverse lunge to bicep curl: 10's/ 12 reps
- plank row: 20/10's...16/ 10's
#3rd set: 2 sets
- walking lunge with kbells: 30 reps, 24 reps
- front squat with barbell: 20 reps, 15 reps with 30lb. barbell
- jump squat- 15 reps both sets
#4th set: 2 sets
- donkey kicks (weighted 10lb ankle wrap)- 20 reps
- glute raise off swiss ball- 20 reps, 15 reps
- fire hydrants: 20 reps
I would have to say this workout was amazing....
Time: 59 minutes
heart rate: 128-163
calories: 364
Tuesday
January 17th
110.4 lbs.
Dynamics:
- lateral kicks
- world's greatest stretch
- downward dog
- scorpions
4 mile run: Goal is to just run. NOT for time, NOT for pace...JUST RUN 4 miles, plain and simple. The truth is, it takes more MENTAL strength to run long miles on the treadmill, because quite honestly, it's so FREAKIN boring! I will admit, the last mile, I really want to just finish, so I started to FLY! I know I will pay for it tomorrow, but for today, I just needed it to be done! My glutes were sore form yesterday, so I felt them while running. Thinking of how well Raha will do her 4 miles & Shannon hers.
here is what I did:
- warm up at 6.1- to mile one
- increase to 6.3- to mile two
- increase to 6.5- to mile three
- increase to 6.7-7.0, 6.7-7.0, 6.7-8.0
so happy it was over! I was shot. Ruthy is here, that's another reason I was NOT looking forward to my run. UGH! I am super moody right now!
Time: 37:10
Heart rate: 155-174
Calories: 367
Then I decided to hit my back and shoulder for a quicky...
#1- 3 sets @ 20 reps
- Warm up of wide grip pull ups-
- wide grip lat pull- 40lbs
- pull overs on a bench- 15 lb. dbell
#2- 2 sets @ 20 reps (KILLER!)
- seated dbell shoulder press: 15lbs
- standing upright row with 20lb kbell
- side lateral dbell raise- 5's
Had some more, but quite frankly, I am SPENT, Ruthy sucks the life outta me and well, HUNGRY for my shake! I'm out!
That little blast had me burn:
Time: 25 minutes
Calories: 136- 38% bf being used
Heart rate: 121-154
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