Update #1: Intermittent Fasting is Working?

Of course it is working!

This morning I weighed in at 146.2.  My measurements as of September 12, 2015 around my waist were:

30"   upper
30"   waist
33.5" lower

As of this morning, September 24, 2015

29.5"    upper
29.5" waist
33"    lower

So that is a total of a half inch apiece off each!  So yeah, I'm doing the happy dance.

Intermittent fasting is a bear!  The hunger pangs are getting easier to bear.  It hasn't even been two weeks yet...if they are still around at four weeks, then I'll get concerned.  

So, long and short of it...it works!

My freshman year in college my waist was 27-28 inches.  My hips were 38 inches...They are 41 inches now and I'd rather keep them that way.  I would love to have my waist back down to 28.  

The downside to this losing weight is the deflated wrinkly look my abs are getting.  This developed after my last pregnancy...I thought gaining a bit in the stomach would "fill out" the look and look better.  This was true BUT the filling out involves gaining unpleasant, unhealthy fat.  With the added diastasis recti, I was just in dire straits.  I'll live/deal with it.  Flat abs are flat abs...I can always do exercises to help with the excess skin, right?  Hopefully I'm still young enough for the bounce back.

I'll probably update in a week...as you can see a lot can change in just one week or so.  Looking forward to it.

Back on the Horn and Intermittent Fasting

On my last update, my fitness endeavors had taken a turn for the better.  My arm was healed so to speak and I was looking forward to exercising again.  Well the second week of May is when I began at a frumpy 161 pounds, 5'3".  I only did exercises from the book that will continue to be unnamed for the time being.  I went a month and a half of doing those exercises.  The results?

I lost 2 inches off my waist, an inch off my upper abs, two inches off my lower abs, an inch off my left arm, an inch off my hips and a half inch off my left thigh as well as 12 pounds.  This also came with clean eating and intermittent fasting of course.  I was ecstatic.  Around mid July, I began incorporating weights starting with five pounds on my recovering arm and ten on my good arm.  I couldn't do squats because I had not developed the range of motion to hold the weight on my shoulders yet.

Fast forward two months.  I weigh 147 pounds solid.  I finally developed the range of motion to do squats and began doing them towards the end of August.  I think I have caught up with my previous numbers!  Here are my counts from April 30, 2014 (total 56 squats).

Wednesday, April 30th lifts in SQUATS:

1 set of 12 @ 45
1 set of 10 @ 45
1 set of 10 @ 55
2 sets of 10 @ 75
1 set of 4 @ 95

Here are my counts now:

Lifts in SQUATS as of September 16, 2015:

1 set of 20 @ 45
2 sets of 15 @ 55
1 set of 15 @ 65
1 set of 10 @ 75
Then I pyramid it back to 45 like so:
1 set of 10 @ 65
1 sets of 15 @ 55
1 set of 20 @ 45

This is a total of 120 squats!  I think I can still get away with 95, BUT I don't have a spotter so I'm not going to take a chance.  The weight isn't half as heavy as it felt back in 2014.  I'm much stronger even though I had a 7 month injury hiatus.

I'm back to benching as well.  I'm up to 15 pounds for curls/hammers now and the 40 pound barbell which is where I was before I got injured.  I'm benching sets of 65 pounds.  I bounced back in three months!

 

I reached my goal weight several weeks ago and initially (despite still having some belly fat) did not want to go any smaller.  I have found I would prefer the aesthetic of a flatter tummy rather than merely an illusion of one.  So after several weeks of omitting intermittent fasting with the intent of maintaining my goal weight (it worked), I am back on the horn.  I want to lose 10-15 pounds.  My goal weight is 148.  I'm 147 pounds.  I still have a good half inch of fat (about 1 inch on my lower abs) covering my stomach that I am no longer content with.  My stomach "appears" flat but is not.  The fat must die!  I want to get down to 135 and then gain 10 pounds back in muscle mass, a difficult feat for women but doable with the right amount of discipline and work ethic.

When I went off of intermittent fasting, I also upped my calorie intake to match my revved up metabolism.  Then I started getting sloppy and eating badly.  My boss bought apple fritters to work one day, and it was over for me.  I had one (sometimes two) every day for the next week before finally putting my foot down and jumping back on the intermittent fasting wagon.

Intermittent fasting is one of those things that always gets people talking, usually about erroneous facts and such.  Everyone becomes a medical professional when it comes to the issue of fasting for any period of time.

After doing intermittent fasting consistently from January 2014 to present here are some things I know for sure:

You are not starving yourself.

This is a biggie.  Apparently your body will begin to eat on your muscle mass because you are depriving it of the nutrients it needs to survive.  Most people "fast" overnight...that's why breakfast consists of "break" and "fast," you are breaking your nightly fast.  This generally makes folks pause and think a little.  That's usually at least a 12 hour fast sometimes for folks depending on how late they eat and intermittent fasting is on 16 hour intervals.  C'est la vie.

You WILL lose weight.

Apparently your body will store fat if you don't eat.  This is not a myth but a fact. The thing is you will have to not eat for quite awhile before  your body begins this process of thinking that it is starving.  16 hours is not long enough to make your body think it isn't going to ever get food again and needs to start reserving fat pockets.  On the contrary, short term (up to three days even) fasting can actually boost your metabolism by forcing your body to use its own energy reserves (your fat) for energy while fasting.  Burning calories this way instead of just from food throughout the day will obviously contribute to weight loss.

Your body will also release key fat burning hormones in your body during the fasting period.  One of the number one hormones is the human growth hormone which plays a vital role in turning your body's fat into energy you need to get through your day.  Having issues with insulin?  Intermittent fasting can help regulate your insulin levels and keep them low and steady.  Diet also plays a key role.  Whether you choose to do an intermittent fasting routine or a regular nutritional change, eliminating processed carbs (bread, rice, pasta) and simple sugars (cookies, pastries, candy, soda, etc.) can only help you in your weight loss endeavors.

Skipping breakfast is okay.

Facebook doctor:  Skipping breakfast is unhealthy and a diet sabotager.
Me:  Erhm...uh...hmm...no.

I say do whatever works for you.  I lost weight (and continue to lose) weight, and I haven't eaten breakfast in years.  I HATE, I mean absolutely HATE waking up hungry.  I HATE being hungry in the mornings.  I HATE IT!  Seriously.  So, my eating window is between 11 am and 7 pm.  In the beginning this was rough.  I suffered hunger headaches (my blood sugar was all out of wack) and dizzy spells for a few days as I got used to this, but it was all worth it.  I rarely feel hungry these days and NEVER feel hungry in the mornings.  I work out in the mornings and the only thing I crave is water.  I know some folks like to harp on pre workout and post workout meals.  Not I.  I eat nothing before because I get nauseous during the workout, and I eat nothing afterwards as I get nauseous then as well.  Again, I say do whatever works for you.

I have found that I feel hunger pangs and sweet cravings less and less, actually very rarely these days and I contribute that to intermittent fasting.  Probably something about those fat-reducing hormones.

I've been back to intermittent fasting for 6 days now and have already noticed a difference.  My ab area has shrunk, probably due to the fact that I'm not retaining water presently by eating all those unhealthy processed carbs and junk food (Utz potato chips are the devil!).  I feel better (after I got over the initial headaches from stopping most of my carb intake cold turkey).  I also reduced my overall calorie intake...not necessary (I stopped intermittent fasting initially because I was gorging on junk and STILL losing weight lol) but I figured I would get results faster.  I am avoiding the scale and measuring tape until next Saturday, September 26th.  My fingers are crossed.

Long Time No Blog

It's been FOREVER!  A lot has happened since May so I'll update in list format:

*     My weight has stayed stable.  I've given up my powerlifting aspirations for now due to laziness and injury...mostly injury.  I recently dislocated/jolted my left shoulder/arm so that has to heal before I even think about whether or not I'll pursue powerlifting seriously again.

*     I am going to be in the Rosewood Arts Festival (yay!).  I'm still prepping my work.  Stay tuned for updates.

*     Dark Soul's Flight finally got framed!  I'm entering it into the SC State Fair this year (professional division).  She's beautiful too :-).

*     I am now teaching acrylic painting classes locally.  Here are pictures from my very first class:

 The demo (left) and my piece (right).  I deviated a little bit because if you're going to do color...do color!  Also clouds are loads of fun.  Seriously.  They really are.

 One of the attendees...she surprised herself!

The class portrait.  Just half as some had left already and some weren't confident in their piece (although everyone's ended up looking great!)

I call this a very successful first class!

*     I picked up a part time job as an education coordinator at a local arts and crafts store.  My job is to hire/train instructors primarily but also includes other store f unctions such as cashiering, stocking, and creating displays.  PLUS I get a great employee discount.  Dream. Part-Time. Job.

This is about the gist of it.  I'm busy prepping for the arts festival...10 MORE DAYS! Yikes!

I'll try to update more often.  Lots of stuff happen in absentia, no?

My Various Interests Converge...

Okay, so my ultimate goal is to compete in a powerlifting meet in the 148 pound weight class.  I am much closer to meeting that goal than I anticipated.

Wednesday, April 30th lifts in SQUATS:

1 set of 12 @ 45
1 set of 10 @ 45
1 set of 10 @ 55
2 sets of 10 @ 75
1 set of 4 @ 95

Today was an off day for benching.  My shoulder was just too gimpy.  I couldn't even do a simple lat press.

Oh, well.

Progress!  Oh, yes, how far I've come from when I first started working out in October until now.  SIX WHOLE MONTHS.  My girls are freaking out saying that I'm trying to be a "fashionista."  No...can't blame me for wanting to look nice sometimes.  Usually I prefer sneakers and sweats, even now as I'd rather be comfortable than turn heads but I change it up every so often.  Those squats are doing a body right though!  Give or take five pounds, I am at a satisfactory weight.

I did eat strawberry ice cream and marble coconut cake this entire weekend though for my baby's birthday but an off day or two shouldn't hurt considering.  It really wasn't all that great...I kept waiting for the sugar high that never came and left me feeling jilted and wishing I hadn't indulged in the first place.

Study for Symphony 5"x5"

So May 1st was the Opening of a local art exhibition called "Smaller Beckons" at Tapp's Arts Center in Columbia, SC.  All pieces of work in this exhibit have to be 12" x 12" or smaller.  I had 3 pieces chosen for inclusion (yay!), my more recent black and white oil painting studies, and a piece completed last year that was included in a similar show at the Columbia Museum of Art (ONEx100).  It was a great opening night.  I'm glad I took my pictures early because it was standing room only just an hour or so in. 

Saturday, May 3rd, was National Free Comic Book Day!  Yay!  Yes, I love comics btw.  That's how I first learned how to draw people from the book, How To Draw Comics the Marvel Way.  One of my favorite artists these days is Siya Oum.  I give her support for being a female comic book artist in a male dominated field and for being such a great inspiration to my daughter.  My daughter loves to draw and any female artistic inspiration I can give her (other than myself), I welcome wholeheartedly.  Here she is waiting for her sketch from the artists who were at the comic book store.  The kids were surprised when I told them of my love for comics.  Sure they've seen me read them but they had no idea I grew up drawing my favorite Marvel heroes (very well too).  I'm more geared towards fine art but I still dabble in comics here and there.

It was a busy past couple of days but well worth it all!

Switching Gears...

This is an oil painting study I worked on last night.  It is on canvas and is ACEO size (2.5" x 3.5").  Pretty darn small.  I can't seem to get as much detail with oils as I can with watercolor  and ink but I'm happy with the results .  I made some changes when I got home from work that I am happier with.

It is only a study and not a finished piece after all. I am NOT an oil painter.  I prefer mixed media working primarily with charcoal, watercolor and gouache so this is a serious deviation for me.  I really just felt like messing with the oils last night though.  I personally do not want a refined look to my art any more these days.  I think I did so much of that anal retentive nitpicking in my younger years, I just want to be free and just draw these days.

I have an idea for another painting...I'm going to do several thumbnails today and see what I can get done tonight.  A show is coming up locally in which all of the pieces have to be 12 inches or smaller.  I participated in a similar show last year at the Columbia Museum of Art that opened on my birthday (woohoo!).  This one opens on May 1st and I have to have my pieces sent for approval by April 26th.  I'm cutting it thin but I only have one piece that is ready to hang.  The rest are unframed/matted and I won't be able to get that done before May 1st.  Before leaving home this morning I gessoed a 5" x 5" wood panel so I can be ready to go when I get home.

Fitness wise?  I'm hurting but in a good way.  Apparently I can do my chin-ups with more ease and less rest in between.  2 sets of 5 chin-ups every workout day (including leg day).  By the time I get to the 5th I'm a little beat but hey, progress.  I thought I had accomplished something until my husband kindly reminded me that I wasn't actually doing pull-ups but chin-ups.  Pull-ups, the real ones are a completely different animal.  The difference is in the hand position.  Chin-ups are underhand which uses more biceps and arms while the pull-ups are overhand which puts your back to work a little more.  I managed to hold myself for 5 seconds before I just couldn't any more.  A far cry from the 70 second hold that marine women have to do.  So my new goal is to do real pull-ups and not pull-up lookalikes now.  My next goal for chin-ups is to do them without touching the floor.  Baby steps of course.

New Stats

I achieved a goal I wasn't actively going for.  On the captain's chair, I can now do the leg raises with straight legs instead of bent knees.  My abs have gotten stronger!  They hurt right now as I've been working my abs extra hard yesterday and today but obviously it's been working out.  I did ten of those before fatigue set in.  I'm so happy!  I remember when I could barely hold myself on that thing.  Progress!


Duck walks are the business.  A painful one but no joke.  I've been slacking off on my 125 bodyweight squats a day so I'll get back to it tonight.



*********


Stat time!


Here are my stats from February 21, 2014:


Height: 5'3
Weight: Fluctuates between 154 and 156...I'll claim 154.
Body Fat Percentage: no idea
Muscle Percentage: no idea
BMI: 27.3
Waist (at belly button): 30.5 in (down from 31 in.
Waist (bellow belly button, aka, my pooch): 33.5 inches (down from 34)
Hips: 41 in. (down from 42)
Chest: 35 in.
Thighs: 24.5
Arms: 11.5


It's been almost 2 months exactly.  Here's where I am now:


Height: 5'3
Weight: 148-150
Body Fat Percentage: no idea
Muscle Percentage: no idea
BMI: 26.2
Waist (at belly button): 30 in (down from 30.5 in.)
Waist (bellow belly button, aka, my pooch): 33.5 inches (no change)
Hips: 41 in. (no change)
Chest: 35 in. (no change)
Thighs: 24.5 (no change)
Arms: 12 (up from 11.5)


Not too much change other than my weight and another half inch off my waist.  Didn't lose a thing off my pooch although it is 32.5 inches when I first wake up in the morning (weird).  I'm working on controlling my water retention.  Amazingly enough taking grains out of my diet (a two week experiment) has seemed to help that.  I've also started drinking two cups of cold water first thing in the morning as well.  It's helped me feel better during my workouts.  I'll have to update how all of this makes me feel overall especially at the end of my two week experiment.  Today makes 1 week no grains. 

A Picture Is Worth....

Ok, so I'm in the room cleaning up and I find a pair of pants that I haven't been able to wear since 2012.  So I decide to try them on and guess what?  They fit!  Perfectly.  Hey, don't just take my word for it:

As a bonus, here is a progress picture from January 2014 at 159 pounds wearing size 12 pants:

Down a total of 17 pounds from my heaviest at 167 pounds!  These pants are a size 10!  Five more pounds and I'll be completely happy.  Those arms are looking good too.  I could afford to lose a little bit of for the abs as well but overall I'm happy for now.

Remember the Give It 100?  Ok it's been roughly 60 some odd days and I can do 25 pushups and 3 pull ups!  Total of 30 before I'm through and 5 pull ups before my arms say no more. The real ones too.  Progress!

I finally made it to a Zumba class last Thursday.  It was a lot of fun and requires a lot of endurance and very little inhibitions for dancing in public. I have both. I just neglected to bring a towel and water which had me drinking over a gallon for the rest of the night and first thing in the morning. Lesson learned.  I've never sweated that much. I'll probably do it once monthly so it doesn't take away from my weight training.