As my husband walks into the room pouring me a glass of Merlot from a fresh bottle of my fav, I roll my eyes with a half smile. He had just finished saying something about my meal plan and here he is defying the wine portion of that plan.
Honey, I was supposed to finish up the bottle from last night!”
Well, I can’t let a bottle of wine go to waste, so twist my arm, the wine flows freely over dinner.
Other than the wine slippage, Day One was a successful food day. ‘Successful’ means I was checking the clock constantly before my afternoon shake and hungrier than normal for dinner. Even with a few glasses of wine last night, I woke up earlier and hungrier this morning. (Now that *may* have more to do with other evening activities, but hey, all good – I’d love to go the next 35 days without any traditional morning cardio!)
Key Point #1: Don’t underestimate the impact of a few minor tweaks — especially when they are made intelligently.
! Beyond food quantity, consider meal composition and timing, too.
Key Point #2: Be encouraged by hunger! This means your body is responding immediately to minor tweaks.
! In a lean-out phase, if you don’t notice your hunger pick-up for the first week or two, it’s a telltale sign of metabolic damage. This can happen to competitors who aren’t dieting properly or anyone accustomed to erratic “feast or famine” eating patterns.
Key Point #3: The key to leaning out is to keep protein intake constant and consistent while modestly and methodically decreasing carbs and/or fats.
! Too drastic a cut in total calories will lead to metabolic slow-down. Our goal is to lose no more than 2-3 lbs/week. Anything more and you are dipping into your hard-earned, metabolically-active muscle tissue, and you will start to stall. My husband’s book goes into greader detail with helpful lists, recipes, and fast food recs.
So, today as I wait for the clock to turn 3pm, I finish up this blog and dust off my Egyptian licorice tea stash. Uncaffeinated, acceptable beverage with the calming effects of licorice. Mmmm, it works…2:54pm!
This morning’s workouts:
1. BodyPump Express I (30 mins lower body strength-training)
2. willPower Barre-Fusion (60 mins strength & conditioning)
With our new BodyPump Express format (splitting upper and lower body tracks across two days), I’m getting a better strength result (namely, soreness and strength gains). My squat bar, for example, had been steady at ~50 lbs for the last several years. With the new format, I’ve upped it to ~60 lbs. What is often misunderstood is that, when BodyPump runs in its entirety, it becomes more of a cardio and muscular endurance workout. Your body fatigues more from these factors than the muscular strength component. This is why some people really struggle to see physique changes from BodyPump after a certain point (or at all if you have poor genetics and don’t assimilate muscle tissue easily).
willPower Barre-Fusion, on the other hand, helps improve mind-muscle connection and form. Do not mistake the burning, though, for muscular strength. That burning is a sign of fatigue from muscular endurance. Muscular endurance will not increase the size of a muscle. This is why barre is not an effective format on its own for bikini competitors or women interested in building a booty. With all of the balance and focus, however, we can fine-tune our mind-muscle connection, which translates well into our lifting sessions. More on that later…my 3pm shake is calling!