Recent progress… I’m using workout clothing to help motivate myself!
This pic is post-work out, taking a moment to admire my leg progress. Next steps: HIIT cardio to get my thighs back to where they were before!
I just realized this was on my about me page, but I’d never posted it. Here’s an old progress pic! Thank you healthy eating & exercise!
Hiked 5.4 miles up a ridiculously steep mountain today!! It was really challenging, but felt so awesome.
5’5”, 20 years old
Before: ~120lbs After: ~113lbs
I lost fat from my thighs, back and boobs and I also gained some muscle in my hamstrings, upper back, core, and arms!
Thigh circumference around highest part:
Bicep with arm straight: 9”
BF% maaaaybe 20 then 18?
Diet & Exercise
Generally ate between 1200-1500 calls, mostly clean food. Protein was between 80-90g. I still hate chicken breast. There are some of my specific foods and workouts here.
The main exercises:
Run: 3.3-4 miles on average, 3 times a week
Squat: 75lb 3 sets of 8 3 x a week
Split squat: 25lb 3 sets of 8 each leg
Plank: 1-2 mins 3-5 times a week
I also did random other exercises targeting other body parts (but weren’t my goals).
What motivated me, and what did I learn?
I gained the freshman 5 pounds and needed to fix it! I learned to touch the weights, that diet plays a HUGE factor, and the importance of consistency. I am really, really proud of my squat form, too!
Building muscle. I’m going to focus on glutes, posterior chain, abs, and upper body. I want to learn how to deadlift, as well.
I tried to keep this as bare-bones as possible and focus on the info, but I hope this can help you!
Best Dance Workout DVDs!
- Dance Off the Inches: Cardio Hip Hop
- 10 Minute Solution: Hip Hop Dance Mix
- HIP HOP ABS Package - Fat Burning Cardio, Ab Sculpt, Total Body Burn, Secrets to Flat AbsBallroom:Latin:
- Crunch: Latin Rhythms
- Dance Fitness for Beginners with MaDonna Grimes: African Beat - Latin Heat
- Zumba Fitness
- Brazilian Dance Workout with Vanessa IsaacMisc:
Any more suggestions? Send them here
Love my new shoes - and my leg progress!
What is water weight? Water weight is fluid retention. It is when your body holds on to the water in your body. This can cause you to get bloated, and see a higher number on the scale.
Why does this happen? This can happen for many reasons. Increased sodium intake, too many processed foods, not getting enough protein, not drinking enough water.
Not drinking enough water? The more water you drink the less water your body will retain. This is because when you drink a lot of water your body signals the organs that it is okay to let go of some of the water.
How to get rid of water weight? By drinking more water, cutting out processed and high sodium foods, sweating, cutting carbs.
Cutting carbs- although cutting carbs can help you lose water weight this will not help you lose fat. This is also not healthy. Many fad diets promise large amounts of weight loss in a small amount of time by drastically cutting carbs, however this weight will be gained back very quickly because it is not actually fat loss. This has to do with glycogen, and you can learn more about this here and here.
Water weight and fat are very different. This is why you should not freak out if you see a higher number on the scale. Fat is burned by being active and operating at a calorie deficit.
So in conclusion if you see a high number of gain or loss on the scale in a rapid amount of time it is most likely water weight. I highly recommend that you watch this video.
This is another reason not to think about the scale!
info from here
What are hip dips and why you should stop caring about them.
Lately on my dash I’ve been seeing posts about hip dips, and anonymous questions on how to prevent hip dips or how much they hate theirs.
I just want to let you know that it’s normal. The celebrities or girls in your thinspo tags that you see that don’t have it either are wearing spanx, they’re photo shopped, or you just plain don’t see it.
I have never met any one that didn’t have one. It’s part of our anatomy, and on some is more noticeable than others. It all depends on your body type, muscle, and fat distribution.
Most children in north america have heard this song in pre-school and kinder garden, but for most it’s been a while so I thought I’d give you a refresher course.
With the leg bone connected to the knee bone,
and the knee bone connected to the thigh bone,
and the thigh bone connected to the hip bone.
That is exactly what a “hip dip” is. It’s because the femur attaches to the acetabulum which is made up of all three hip bones: the ilium, ischium, and pubis.
You get a hip dip from being born with a skeleton.
Those celebrities/thinspo girls that you look up to and think, “oh I wish I didn’t have a hip dip. They are so lucky they don’t have one.” Hate to break it to ya (not really), but they have it too.
Hey look it’s Mily cyrus, Beyonce, and Kelly brook. They all have one!
Oh wait, I have more! All in their unphotoshopped glory! :D
Even ryan gosling has one.
Everyone has one, but sometimes it’s not as noticeable. Men and women have it, but it’s more noticable on women because our hips are generally wider. Like I said earlier it’s really about fat, and muscle distribution. Some women have it more noticeable, some don’t, but it doesn’t mean it’s not there. I know I have it, and I have never met anyone who is like “ew your hip dip is so gross.”
Remember the picture with Brittany spears vs Photoshop? Even she has one.
We have to Remember that we live in a world where spanx is readily available to smooth out our lumps and insecurities to common folk and celebrities alike. Along with photoshop to take away “imperfections” on celebrities so we can feel shitty about ourselves. All while we read magazines or see adverts with conflicting messages like “you’re beautiful” and an advert for make up right or weight loss tips next to it.
You’re in trouble when you want to stop looking human. Seriously guy and gals, everyone has one as long as you keep your skeleton.