Hey guys, last week went pretty well. Here are my results:
24.8% fat (-.5%) (-1% from start – 2 weeks ago)
113.8lbs (-.4lbs)(-3lbs from start)
28.22 lbs fat (-0.67lbs)(-1.91 from start)
85.58 lbs lean (+.27lbs)(-1.09 from start)
I have body fat calipers coming via Amazon as I think the body fat scale is not totally accurate. I am a little skeptical of the “you totally gained muscle!” results. Regardless, if so – cool.
(Just to recap – winning the Burn the Fat Summer Challenge is based on adding muscle and losing fat, not just weight, so both points are necessary.)
I think the only thing I did a little differently was eating a couple hundred calories more per day. I did shake up my lifting routine to do lower reps and more sets. On Monday I did 5 sets of 5 reps per exercise, Wednesday 3 sets of 8 reps, and Sat 2 sets of 12 as per muscle gains recommendations in Women’s Health Big Book of Exercises.
The other new thing I tried was Rachel Cosgrove’s Spartan (Spartacus?) Workout. It in the back of the Women’s Health Big Book of Exercises. Essentially its a 10 station metabolic circuit. You do each station for 1 min, rest 15 seconds in between, and rotate through 2-3 times. Stations include kettlebell swings, t pushups, rows, mountain climbers, goblet squats, push pull, and some other body weight type stuff.
I went through two times and I have to say it was killer. I was dripping sweat in the first go through. The next day I was sort of sore, the day after – really sore! So watch out. Maybe start at 30 second circuits the first time through and see how it goes.
Anyways, World Cup started and so this means I’ll be extra occupied this month…I think in two more week’s I’ll post progress pics.
