Flab away! It's good news day.

Okay, I may not have the fastest results for weight loss happening.  But I've got a lot happening in all areas of my life.

I don't know specifics, and I'm really not a tape-measure and scales girl, but there's change happening.  Finally!

2 months of getting into the rhythm of regular weight training, allowing the body to adapt, and muscles to remember.  We're away.  Strength is returning, things are tightening up.

Now for my good news.   Today after training, I changed into shorts and tee-shirt to settle into an afternoon of web design work.  I tried on the shorts I bought at the time of starting my training, and today, yes today, the once too tight shorts, now fit.  I can actually wear them.  No elastic, no stretchy material.  No help.  Size 12 small.

Today starts my 12 week challenge to self .... daily cardio of 1 hour each for 6 days/week for the next 12 weeks.  That's 84 hours of cardio spread over the next 12 weeks.

My goal
Let's be realistic, my goal is to lose 6kgs.  (That's a stone in the old fashioned measurement).  That's .5kg per week.  It's do-able.  I lost 20kgs in 4 months with double cardio days to compete last time.  So 6kgs is a challenge, but it's achievable I believe.

My reason whyOn 26 May 2012 I'm helping at the Natural Muscle Mania in Melbourne, and I'm not going to be the fat out of shape one on the door or on the judge's table.

Yeah, yeah I know
I've said this before.  But as I said I've got a lot going on.  The cashflow is still tight, but emotionally I'm stronger on that fact as I take steps to change it, for the long term.  I'm even considering my options on how to finally put an end to the debtor who just won't pay.  He's a debtor, not a friend.

Personally, I'm waiting for my performance coach to finish her current commitments so that we can start.  Healing done, now I strong enough to face the challenges ahead I believe.  And yes, I've started flirting again.

I'm scared as shit! But I've done this before and I will do this again.  The time has come.

How can you support me?  Come with me for a walk, a run, a training session.  Ask how I'm going regularly.  Share with me.  There's so many ways anyone can support me - but best of all is to tell me how you are doing in your world. So let's talk.

Visit www.anbvictoria.com.au for more information (click the pic for link)

So here I go again.

If I don't love me, how can anyone else love me?

It was Valentine's Day this week.  As I expected I got nothing from anyone.  Well there is no one on the scene so why should there be?

However I did receive a lovely phone call from a friend asking how I was coping.  She was concerned.  It actually surprised me when I looked into my heart.

I found that I am really emotionally in a good place.  Yes I want to be in love.  Not with anyone, the right one.  Is he present in my world now?  No.  Am I upset about this? No.

Did I lament yesterday that I was alone?  No one sent me flowers, or told me that they loved me?  No.

And why?  For I love myself, and that is enough.  Considering where I've been in years following the abusive relationship, and the self-imposed destruction, I am really proud of myself to say this.  That's progress, and I am satisfied with that.  I would rather live alone, then live a lie and a life of compromise with someone for the sake of NOT being alone.

Do I ever want to find love again?  Of course I do.  I honestly believe I will again, and it will be with someone is quite remarkable. And that is enough for now, don't you agree?

Ownership of results

I had an interesting discussion yesterday with a lady personal trainer at my gym about attitudes and ownership of results. 

There is a guy who trains with the principle trainer or on the odd occasion with this lady.  He has bad form, refuses to listen about technique and just wants results to get big.  So the ego goes up as he wants to do more reps than is programmed or lift heavy.  Particularly when the bigger guys are present in the gym. But he just won't listen to reason.

Or the husband/wife team who do not take responsibility for their results, and questioned the lady's ability to train others.  The wife is not engaged in the training and just watches open mouthed to the TV the whole time she is there.  Wanders around the gym, and is difficult to engage and commit to her programme or with the trainer.

When I train it is on purpose.  My intention is to leave nothing behind.  I give all I have to give.  I take ownership of my results.  They are mine, not my trainers results.  Sure a trainer helps, guides and motivates, but I do all the work.  So I work.  Why waste the time, effort and money on training if you aren't going to give it everything.  Perhaps that is why I get results?  After a short time of training well, I'm already feeling tightening up again.

When I read this article from Musclepro site, I thought how do I get this article in front of people?  I have my ideas, but as I'm not up to creating the gym newsletter yet as I'm still correcting the database I am limited.  Guess it may have to find it's way onto the noticeboard this Saturday.  In the meantime, I share this with you.  It's basic common sense stuff which is often overlooked by people.

Enjoy!  Tell me what you think.  Is this right?

5 Tips In Bodybuilding Workouts to Get in Shape! 

Bodybuilding workouts are essential if you need to get in shape. So you are going to have to get into the Gym and start lifting weights if you need to lose weight and get in shape to show off that Rock Hard abs. Unluckily there is no other way that you can build muscle and lose fat at the same time. Lifting weights means lifting for all muscle groups – not just your arms and pecs. Too many guys go nuts on the bench press and totally neglect their legs. Believe me, women notice! And they will laugh at your chicken legs. You see, your legs are one of your largest muscle groups. Whenever you do a leg workout, you use a lot of calories. Plus, since muscle burns more calories at rest as compared to fat, every bit of muscle you keep (or add) just stokes your metabolism. Now with that out of the way, here are my Top 5 Tips to get you started with weights.  

1: Start light.
If you haven’t lifted weights lately, then you don’t want to jump right in bodybuilding workouts since you’re likely to get injured. Your best bet is to start with weights that you can easily lift 15 to 20 times. Use these weights for two weeks just so your body gets used to lifting. You will feel muscle soreness for the first week or so, but this will pass. Just stick at it and work through the soreness. I found that walking for my 20 minute cardio does a great job. It gets the blood flowing and reduces the soreness.

2: Choose a balanced routine.
I suggest you lift three times per week, alternating between an upper and lower bodybuilding workouts. Do two to three exercises per body part, three sets per exercise, 8-12 reps per set. Be sure to do the “big” lifts each week, including: bench press, deadlifts, squats, rows, shoulder press and leg press.

3: Leave your ego at the door.
Forget about what everyone else is lifting. Forget about the bench pressing bodybuilding workouts and contests. Just focus on lifting 8-12 reps using good form. If you start “swinging” the weights, your weights are too heavy. You will find a natural progression of lifting heavier weights as the weeks roll on. Your muscles become stronger and you will have more stamina.

4: Do 8-12 reps per set.
After two weeks, you can start lifting heavy. That means using weights that you can comfortably lift 8-12 times before failure. You will probably want to do a couple of warm-up sets first, then three working sets after that.

5: Rest.
Your muscles grow when you’re resting, not when you’re in the gym doing bodybuilding workouts. Make sure you get enough sleep each night to give your body the time it needs to recover.

Article Source: EzineArticles and Musclepro.com

DOM dee dom dom!!

Just my play on words.  What's DOMS I hear you ask?  We've all had it.  We all suffer it at some time or another.  Delayed Onset Muscle Soreness.

So what it is?

Muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. It is a normal response to unusual exertion and is part of the body's adaptation process that leads to greater stamina and srength as the muscles recover and build.

How do you get it?

It is microscopic tearing of the muscle fibres. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, especially movements that cause muscles to forcefully contract while it lengthens seem to cause the most soreness. Additionally there can be  swelling in a muscle which may contribute to soreness.

How do you deal with it?

There's all types of treatments but do they actually work?  The soreness usually goes after a few days.  Stretching can help, and so does soaking in warm epsom salts bath if extreme.  A sports massage can help also.

How do you avoid it?

Warm up and stretch prior to exercise, cool down and stretch post exercise, hire a personal trainer, start with light weights & high reps and gradually increase.

Background


2 days ago I commenced training with my trainer again.  Committed to a regular schedule.  Right now, I am a sore.  Where I am suffering?  In the lats, forearms, abs and glutes.  But you know something?  It feels good, real good.  No I'm not a nutter who gets off on hurting myself.  I'm a woman on a mission.  I'm working towards my physical ideal again.

Tomorrow I'm back in there for my next session.   Am I listening to the the avoid advice above?  Not about resting I'm not.  Is this going to stop me?  No way, it just excites me.

Humpty Dumpty goes to the beach

The crashing reality of what I look like presently was highlighted in a sneaky photo of myself. 

Let's face it I was hardly glammed up as the keeper of the model clothing at a bikini calendar shoot on Saturday on a local beach.  Holding all their clothes as they waded in and out of the water in bikinis all thin and gorgeous.  And humpty dumpty frumpty me .... when my project partner snaps a pic.  Great!!!  I thought at the time, then I saw it. 

Shock horror, humpty dumpty ... get off the beach!!

Funny thing though I didn't feel this BIG.  I really didn't think I look like this - at all.  Reality check - checkup from the neck up.

Resolve set.  So I'm taking the next step in the right direction to turn it around. 

Step 1 - Back to the gym and PT with the 2001 Mr World Champ.  This time I'm the driver - consciously and on purpose.  No excuses, on purpose, by design.

Step aside or lose a limb.  The old biddy is coming back!!