I haven’t stopped working out. I haven’t posted in a while because I was beaten and nearly strangled and suffocated and I’m still kind of dealing with the aftershock of that. It was horrible, and fucking terrifying and in so many ways I wanted to give up. But I’m glad to be alive.
I thought for a while I couldn’t do this anymore. But no matter how good an excuse it is, that fact is I have a reason to lift more and get stronger. That is fucking never happening again, oh my god. I will never be this helpless, vulnerable, out of shape again. It will never happen again, I fucking swear.
The good news is I am now 197 even! That’s 6.4 in a little over two weeks, 10 if you count the bloat, and I’m under 200 When I get to 194, hopefully by the end of this week, it’ll be 30lbs lost! I find the motivation part easier. Still maintaining the resistance+weight training, adding a little weight.
I still can’t run or do plyo, which sucks, but I’m up to 5 miles in 80 minutes walking on cardio days, which will have to do. It’s better to work out at a lower intensity, than be injured and not, so until I get new shoes I’ll have to deal.
I cut sucrose entirely, so as long as its natural I can eat it. Except honey. The next thing is gluten. I’ve been off bread two days now, and it’s been a struggle with the cravings, but I’ll get through.
Breakfast was a 3oz lean ham steak fried in water, half a cup of Greek yogurt, an apple, and two sticks of celery.
Lunch was sliced whole potatoes with skin, steamed broccoli and and a baked chicken leg sans skin.
Dinner was about two cups of made from scratch chili, with about 2 oz sharp cheddar cheese.
Sometimes the most challenging part of weight loss is finding that extra “umph!” to get you started and keep you on track long enough to see results. Here are some suggestions for finding out what works for you!
“I just can’t get started. It’s going to take so long.”
Starting a weight loss journey can be very intimidating, especially for a beginner. There is so much information to take in, and people trying to tell you the tips and tricks of slimming down. BREATHE EASY - there are no tips and tricks. All you need is exercise and a healthy, balanced diet to reach your goals. If the amount of weight you have to lose is discouraging to you, break your pounds down into smaller goals. It is much easier to face 5 or 10 pound weight loss goals than taking on a 50 lb journey from the start. Every little pound adds up, and will distract from how far you actually have to go. Make your goals realistic, and give yourself enough time to meet them. If you take on too much at once it could be discouraging if you don’t meet your goals right away and you might want to call it quits.
“I can’t join a gym so there’s no way I can do this.”
You don’t need a gym to lose weight and get fit. Don’t let your lack of a gym crush your motivation and slow you down. Take a walk or run outdoors. Look for work out videos online. Dance, do jumping jacks, get moving! Bench press your bed! Not having a gym is no excuse for feeling defeated and accepting that you have to wait for a gym membership. Make your own, fun, exercise routines and take them seriously like you would a workout at the gym.
“I always start but I give up because I don’t see results.”
Weight loss takes time. You will not drop a jean size overnight. It’s a process, and you have to keep going. If you’re like me, you need a reward for your hard work, and sometimes body progress doesn’t show up in time for that. Set up incentives for when you meet certain goals. For every month you stick with weight loss, buy yourself a new workout shirt, or get a manicure. Give yourself an extra push to keep going. If that isn’t enough and you don’t have one already, MAKE A FITBLR. If you update it often and hold yourself accountable by posting your journey publicly, it’s easier to stick with it. Other people are doing the same thing as you and it’s nice to have the support. Take progress pictures along the way. Sometimes changes happen that the eyes and mirror just can’t show you. Compare the two every couple of weeks to keep yourself going.
“I’ve already lost some weight but I’m just getting unmotivated.”
Take a break, and maintain the weight you’ve reached. If you keep going and you’re just not into it, you risk just giving up and falling back into old habits. Up your calories, keep eating healthy, and exercise for fun when you want to. Weight loss can end up feeling like a time-sensitive issue or an obligation. IT’S NOT. You have your ENTIRE life to get healthy and fit. If you’re not having fun and it upsets you more than it makes you happy, give yourself a rest. You won’t gain it back, and you can take the time you need. Once you’re ready, set new goals and start fresh! Make yourself a list and remember why you started in the first place.
“I’m not in the mood for the gym. Maybe tomorrow.”
Put on your work out clothes, and promise that you’ll give your best for just 15 short minutes. If after the 15 minutes you want to stop, go ahead and call it quits. Most of the time, you’ll want to continue what you already started and keep going longer. Worst case scenario, you put in 15 minutes of work, and that’s 15 minutes toward your goal and 15 minutes is better than none. You’ll be glad you did.
- Weight loss is not a race. You have plenty of time, so take it slow.
- If you’re not enjoying it at all, take a break until you’re ready to start
- Reward yourself for being persistent and doing your best
- Find support where you can
- Remind your self often why you want this for yourself, and why it’s worth it!
Got fat-shamed first thing in the morning by my dad over my breakfast. It was bologna with a teaspoon of mayo on whole grain wheat. Not unhealthy at all. ( the bologna was low sodium and made of lean beef). He said something like, don’t eat that, It’ll make you fat, and then laughed at it like it was some big joke. I felt like crying on the inside, because he always does stuff like this, but I just calmly asked him not to tease me about it anymore, that I was trying to work on it. I said I don’t mind you joking, but the weight is off limits. Then he acted as if I offended him! It won’t stop him, but I might get a little reprieve.
I am not a fucking joke. I am trying as hard as I fucking can and doing the best with what I have.
I knew Thursday would come back to haunt me. Scale said 206, but I’m pretty sure that’s mostly water weight. I binged when we ate out. I will watch myself and not get so much food out. Problem solved. I am building myself up. I am not losing weight to please anyone but myself. I’m doing it because most all all the things I want to do in life (Muay Thai, Rock Climbing, Hiking, traveling, going on a safari) require me to be fit and strong. I’m doing it so I won’t get lost in regrets.
My shin is giving me trouble, so I ran for 10, powerwalked for 55 minutes. I made it 3 miles according to the treadmill. It was actually harder than the jogging. My legs got tired, but in a good way. Last thing I want to do is get injured like I did last time. It’s what caused me to stop working out, and I’m enjoying saying fuck you to my depression and anxiety too much to let it stop me. I watched the BFBM tape, and I can modify the plyo exercises until I’m healed, so no problema.
Didn’t eat lunch. Dinner was three hot dogs, one on a white bun, with two servings of baked french fries seasoned with Mrs. Dash.
Post workout snack was my favorite, Greek yogurt mixed with raw oats and an orange.Got my water intake today.
- The amount of sugar in fruit
- Eating too many carbs
- Eating too much fat
- The yolks of eggs
- Getting bulky
- The fact that you weigh 5lbs more in the evening than you do in the morning
- The cupcake you ate last tuesday
- The circumference of your thighs
slow clap it out yall
Tomorrow is weigh in and I’m nervous. I ate well today. Not excellent, but well. Breakfast was two strips of lean bacon and two eggs and a dollop (bout a tablespoon) of apricot-pineapple jam. Lunch was two packs of gummies to satisfy cravings. 70cal a pop and loads of sugar, I know but I’m cutting it out slowly. I only quit sodas cold turkey, gummies come later. Dinner was three servings of steamed broccoli and and one serving of chicken casserole.
Post workout snack was half a cup of yogurt and two servings of apples. Not completely clean, but much cleaner than I have been eating. As of this post, I’m two glasses short of daily intake of water, but that’ll change before bedtime.
Ugh, I hate having grown up in the South as far as food goes. Everything is always seasoned with loads of butter, shortening, oil, or fat and fried. Fried chicken, potato salad, and collards may be soul food, but it’s also heavy in bad fats.
Workout was beast. Tried to do it as best as I could with what I knew to make it balanced. Mixup between weights and plyo. Went through old books and magazines, looked at a few websites.
Worked up the bench press for 60lbs. Still a little light, but by the end of my set I was trembling. Did 3x10.
Did Wall-Sits. 3x for 45sec, 75sec, 90sec.
Standing? (Idk what they’re called) Oblique crunches 3x20 both sides
Squats w/o weight 3x20
Swing kicks, 3x20, both legs.
Leg lifts? (on back, raising legs 6in) 15sec, 35sec, 60sec.
Superman 45sec, 75sec, 90sec
Jump squats 3x10
Tricep dips 3x20
Dumbell Bent over rows were next. 30lbs, 3x10. Those were harder.
Gonna see I can’t find a dvd or something to work out to. I tried to make it as balanced as possible, but I’m new to strength training. Took about 20 min and I felt it, so…
Probably gonna add more plyo like box jumps. I lost a lot of weight a couple years ago doing this. Have to be careful about intensity tho.. My arches make me prone to shin splints, so cardio tomorrow will probably be walking. I hate to think I need new shoes already. Plyo is supposed to help endurance, so we’ll see.
I hate Biggest Loser, but I’ve heard good things about Jillian Michael’s non BL workouts. Willing to try. See how it goes on the 18th.
The truth about cravings and how to control them in a healthy way :)
The meaning of glycemic index (GI) :
a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food.
check here for a list of the glycemic index and glycemic load for more than 100 common foods.
recommended amount of sugar per day:
for women : 6 tbsp. (30 g) of sugar.
for men : 9 tbsp. (45 g) of sugar.
(1 tbsp. of sugar = to 5 g)
(please don’t remove anything)
a massively extended version of ruthlesscalculus’ post
- 34 Writing Tips that will make you a Better Writer
- 50 Free resources that will improve your writing skills
- 5 ways to get out of the comfort zone and become a stronger writer
- 10 ways to avoid Writing Insecurity
- The Writer’s Guide to Overcoming Insecurity
- The Difference Between Good Writers and Bad Writers
- You’re Not Hemingway - Developing Your Own Style
- 7 Ways to use Brain Science to Hook Readers and Reel them In
- 8 Short Story Tips from Kurt Vonnegut
- How to Show, Not Tell
- 5 Essential Story Ingredients
- How to Write Fiction that grabs your readers from page one
- Why research is important in writing
- Make Your Reader Root for Your Main Character
- Writing Ergonomics (Staying Comfortable Whilst Writing)
- The Importance of Body Language
- 10 days of Character Building
- Name Generators
- Name Playground
- Universal Mary Sue Litmus Test
- Seven Common Character Types
- Handling a Cast of Thousands Part 1 - Getting To Know Your Characters
- Web Resources for Developing Characters
- Building Fictional Characters
- Fiction Writer’s Character Chart
- Character Building Workshop
- Tips for Characterization
- Character Chart for Fiction Writers
- Villains are people too but…
- How to Write a Character Bible
- Character Development Exercises
- All Your Characters Talk the Same - And They’re Not A Hivemind!
- Medieval Names Archive
- Sympathy Without Saintliness
- Family Echo (Family Tree Maker)
- Behind The Name
- 100 Character Development Questions for Writers
- Aether’s Character Development Worksheet
- The 12 Common Archetypes
- Six Types of Courageous Characters
- Kazza’s List of Character Secrets - Part 1, Part 2
- Creating Believable Characters With Personality
- Body Language Cheat Sheet
- Creating Fictional Characters Series
- Three Ways to Avoid Lazy Character Description
- 7 Rules for Picking Names for Fictional Characters
- Character Development Questionnaire
- How to Create Fictional Characters
- Character Name Resources
- Character Development Template
- Character Development Through Hobbies
- Character Flaws List
- 10 Questions for Creating Believable Characters
- Ari’s Archetype Series
- How to Craft Compelling Characters
- List of 200 Character Traits
- Writing Characters of the Opposite Sex
- Making Your Characters Likable
- Do you really know your characters?
- Character Development: Virtues
- Character Development: Vices
- Character Morality Alignment
- List of Negative Personality Traits
- List of Positive Personality Traits
- List of Emotions - Positive
- List of Emotions - Negative
- Loon’s Character Development Series - Part 1, Part 2, Part 3, Part 4
- Phobia List A-L (Part 1), M-Z (Part 2)
- 30 Day In Depth Character Development Meme
- Words for Emotions based on Severity
- Eight Bad Characters
- High Level Description of the Sixteen Personality Types
- How Not to Write Female Characters
- Writing Female Characters
- How to write empowering female characters
- Why I write strong female characters
- Red Flags for Female Characters Written by Men
- Writing strong female characters
- The Female Character Flowchart
- Eight Heroine Archetypes
Tips for Specific Characters
- Writing A Vampire
- Writing Pansexual Characters
- Writing Characters on the Police Force
- Writing Drunk Characters
- Writing A Manipulative Character
- Writing A Friends With Benefits Relationship
- Writing A Natural Born Leader
- Writing A Flirtatious Character
- Writing A Nice Character
- Fiction Writing Exercises for Creating Villains
- Five Traits to Contribute to an Epic Villain
- Writing Villains that Rock
- Writing British Characters
- How To Write A Character With A Baby
- On Assassin Characters
- It’s Not What They Say…
- Top 8 Tips for Writing Dialogue
- Speaking of Dialogue
- The Great Said Debate
- He Said, She Said, Who Said What?
- How to Write Dialogue Unique to Your Characters
- Writing Dialogue: Go for Realistic, Not Real-Life
Point of View
Plot, Conflict, Structure and Outline
- Writing A Novel Using the Snowflake Method
- Effectively Outlining Your Novel
- Conflict and Character Within Story Structure
- Outlining Your Plot
- Ideas, Plots and Using the Premise Sheets
- How To Write A Novel
- Creating Conflict and Sustaining Suspense
- Plunge Right In…Into Your Story, That Is
- Tips for Creating a Compelling Plot
- 36 (plus one) Dramatic Situations
- The Evil Overlord Devises A Plot: Excerpt from Stupid Plot Tricks
- Conflict Test
- What is Conflict?
- The Hero’s Journey: Summary of Steps
- Outline Your Novel in Thirty Minutes
- Plotting Without Fears
- Novel Outlining 101
- Writing The Perfect Scene
- One-Page Plotting
- The Great Swampy Middle
- How Can You Know What Belongs In Your Book?
- Create A Plot Outline in 8 Easy Steps
- How to Organize and Develop Ideas for Your Novel
- Create Structure in your novel using index cards
- Choosing the best outline method for you
- Hatch’s Plot Bank
Setting & Worldbuilding
- Magical Word Builder’s Guide
- I Love The End Of The World
- World Building 101
- The Art of Description: Eight Tips to Help Bring Your Settings to Life
- Creating the Perfect Setting - Part 1
- Creating a Believable World
- Character and Setting Interactions
- Maps Workshop - Developing the Fictional World Through Mapping
- World Builders Project
- How To Create Fantasy Worlds
- Creating Fantasy and Science Fiction Worlds
Creativity Boosters* denotes prompts
- *Creative Writing Prompts
- *Ink Provoking
- *Story Starter
- *Story Spinner
- *Story Kitchen
- *Language is a Virus
- *The Dabbling Mum
- Quick Story Idea Generator
- Solve Your Problems By Simply Saying Them Out Loud
- Busting Your Writing Rut
- Creative Acceleration: 11 Tips To Engineer A Productive Flow
- Writing Inspiration, Or Sex on a Bicycle
- The Seven Major Beginner Mistakes
- Complete Your First Book with these 9 Simple Writing Habits
- Free Association, Active Imagination, Twilight Imaging
- Random Book Title Generator
- Finishing Your Novel
- Story Starters & Idea Generators
- Words to Use More Often
Revision & Grammar
- How To Rewrite
- Editing Recipe
- Cliche Finder
- Revising Your Novel: Read What You’ve Written
- Writing 101: Revising A Novel
- 20 Common Grammar Mistakes That (Almost) Everyone Makes
- Synonyms for the Most Commonly Used Words of the English Language
- Grammar Urban Legends
Tools & Software
- Tip Of My Tongue - Find the word you’re looking for
- Write or Die - Stay motivated
- Stay Focused - Tool for Chrome, lock yourself out of distracting websites
- My Writing Nook - Online Text Editor, Free
- Bubbl.us - Online Mind Map Application, Free
- Family Echo - Online Family Tree Maker, Free
- Freemind - Mind Map Application; Free; Windows, Mac, Linux, Portable
- Xmind - Mind Map Application; Free; Windows, Mac, Linux, Portable
- Liquid Story Binder - Novel Organization and Writing Application; free trial, $45.95; Windows, Portable
- Scrivener - Novel Organization and Writing Application; free trial, $39.95; Mac
- SuperNotecard - Novel Organization and Writing Application; free trial, $29; Windows, Mac, Linux, portable
- yWriter - Novel Organization and Writing Application; free; Windows, Linux, portable
- JDarkRoom - Minimalist Text Editing Application; free; Windows, Mac, Linux, portable
- AutoRealm - Map Creation Application; free; Windows, Linux with Wine
Fuuuuuuuuuuuuuuuuuuuuuck. That’s a good way to put it. Is it bad that new social media thingies make me nervous? Everything makes me nervous, but it’s time to figure out how to use this thing and record my progress and things. So….Um. Yeah. First post and all, still don’t really know how to do this.
Anyhow, I like to run. A lot. So I decided to run to lose weight. I’ve lost 20 pounds in the past 6 months, not constantly exercising mind you, not eating clean either. I’m currently 203.4lbs, 5’3”. My SW and HW are the same, 224.6. I’ve decided to eat clean and start lifting weights. I’ve been doing a lot of reading and comparing, from paleo to vegan and decided that I’ll just eat what I like and eat clean.
Today wasn’t a good day one, but if I don’t start keeping track I’m afraid I’ll fall off again. I ate rice and chicken for breakfast, proportionate amounts.Mom took me out for lunch for Valentine’s. I overate, but saved it with dinner. Half a cup of oats, half a banana, and some Greek yogurt to polish it off. Not a good first day, Still, I feel full. Got my water intake in and everything
I did achieve something when I worked out. I made it 16 minutes running, from 30 seconds starting out. It’s a big achievement. Endurance, yay. Walked for the rest of the hour, but it’s progress.
Still don’t know what to do for resistance training tomorrow, but I’ll figure it out then.