Another 12 weeks has flown by and it is time to reflect upon where I began and where I am now.
I started these 12 weeks with a few “body goals”: 1) to get back the body that I had at the end of April, which meant I needed to lose about 10 lbs; 2) to achieve 18% body fat composition; and 3) to eliminate the remainder of the flab on my lower belly that is the result of two pregnancies. I knew that with the right plan I could achieve the first goal within the 12 week time frame; goals 2 and 3 seemed more distant to me.
To achieve these goals, my plan was: 1) to use Eat-Stop-Eat (ESE) fasts twice a week, 2) to eliminate after-dinner snacking, 3) to permit “junk food” (typically in the form of sweets) only on weekends and in moderation, and 4) to select Turbulence Training workouts that were challenging.
Most of the plan had to do with eating, which is logical as crummy eating habits were the main reason for “losing” the body that I had back in April. ESE had worked for me previously and had helped me to maintain control over my desire to eat unhealthy, empty calories. However, I did not think ESE was going to be enough. I evaluated my relationship with food and found that snacking after dinner and eating junk “on occasion” were two things that were going to serve as barriers to my goals.
As for the fourth part of my plan, I discovered back in August that when I pick a challenging TT workout, I am happiest. When I select workouts that are too easy for me, I slide into a lazy zone. I wanted to avoid the lazy zone. I used the Advanced Hotel Room Workouts for weeks 1-2; March Madness Circuits for weeks 3-6; BW Cardio 2.0 for weeks 7-10; and Meatheads IV, Jacked & Lean for weeks 11 & 12. These workouts were all very challenging; those with kettle bell swings were the most challenging for me.
I did achieve my goal of getting back the body that I had at the end of April; my measurements and weight are pretty much the same now as they were then. I can easily fit back into the clothes that I was wearing in April without any uncomfortable snugness or unsightly bulges of flesh. In these 12 weeks, I have lost 11 lbs, between 2.5 and 3.5” off of all three abdominal areas that I measured (waist, navel and below navel), almost 2” off my rear end and over an inch off of each thigh. In addition, I am seeing some muscle definition in my back that I have not previously seen. I have made tremendous progress toward my goal of 18% body fat. My body fat was calculated using skin fold measurements (7 point) at weeks 6 and 12 – at week 6, I measured 23.2% and at week 12, I measured 19.6%. I was ecstatic to see these results. So, while my goals 2 and 3 (body fat of 18% and eliminate remaining pregnancy flab on lower belly area) are still a work in progress, I am encouraged!
I owe my success to a workable eating plan which I am happy to say that I stuck with at least 95% of the time; when I shifted from it, it was with careful forethought. Even having Thanksgiving at the end of the 12 weeks did not derail my progress as I planned carefully in the days before and after. I am confident that I can navigate the holidays without trouble this year by continuing to stick with this plan that has worked quite well for me.
It is always nice to travel on a journey with companions, and I am thankful for my turbulence training “family” from the forums and for their constant support and guidance. I am also thankful for Craig’s terrific and challenging workouts and for the fabulous turbulence training website that he has created. Finally, I am thankful for all of the friends and family that cheer me on as I continue on my TT journey.
Here are my stats:
Age: 41
Starting stats: Wed, 9-7-11
Weight: 142 lbs
chest under arms: 34.75”
chest below bust: 30.25”
natural waist: 29”
waist at navel: 30.75”
waist below navel: 33.25”
butt: 38”
upper thigh – L: 22”
upper thigh – R: 22.25”
12-week finishing stats: Sun, 11-27-11
Weight: 131 lbs (-11 lbs)
chest under arms: 34.” (-0.75”)
chest below bust: 30.25” (no change)
natural waist: 26.5” (-2.5”)
waist at navel: 27.5” (-3.25”)
waist below navel: 29.75” (-3.5”)
butt: 36.25” (-1.75”)
upper thigh – L: 20.5” (-1.5”)
upper thigh – R: 21” (-1.25”)
Body fat 19.6% (-3.6% in 6 weeks)
(Body fat measured at week 6 = 23.2%; at week 12 = 19.6%)
