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New Year....time for a new program!

Thursday, December 29, 2011

Well, I just finished reading New Rules of Lifting for Women thanks to a great recommendation from KTMAE2006. I really like it! I loved how it was written! I finished the book in two days of reading and I plan to Implement the program starting tomorrow!

This program will have me making changes mainly in my strength training but also in my nutrition and weight loss goals. It is designed for a six month period and 7 stages of strength training workouts.

*Nutrition
Let's start here since this seems to be my biggest struggle.
-According to their formula, on my non workout days, my calorie consumption is to be 1900 and on my workout days it should be around 2200. So for the first month I am to follow this to serif there is gain, loss, fatigue, or maintenance. Based upon my observations I can decide if a cut is necessary or additional calories are necessary to get results I'm looking for.
- I need to work n my balance of macros. So my goal here is to star planning meals out weekly again and get the balance of fats, carbs, and proteins.
- Eat 4-5 times a day on non workout days and add after workout shake for workout days.

I like this because I really feel like Ican do it as I have before. the big issue is sticking to it and taking the time I need to keep a plan going and preparing my meals for the next days.

*Strength training
-Six month program of seven stages for building strength and optimizing fat burn.
-3 days a week of training with a rest day between each.
-Getting in the gym and lifting like a man...not being afraid of lifting heavier weights bc bulk isn't possible in a female body.

I'm excited for this bc I am a strong girl and strength training comes easy for me...building muscle is easy for me. I haven't ST in a whole since I was training for the half marathon...now I need to learn how to balance my running with ST!

*Goals
-So I mentioned that I am going to have to change my goals. While I won't stop weighing myself bc I'd like to be able to use that as immediate information on my progress,I do plan to base my goals on Body Fat and Inches lost.
-I would like to see a good amount of inches lost through this six month program...
Hips: 5 or more inches
Waist: 3-5 inches
Arms: 1-2 inches in each arm
Thigh: 3-5 inches in each leg
Belly Button: 3-5 inches
- I'd like to see my BF get down to 18-21%. I imagine I'm at about 26-30% right now so that would be a great loss for me!


So, overall this is a long program with a lot of changing throughout with the ST program. I am excited though because it works out to be finished right about the time of my anniversary trip to the beach! I'm hoping to go with a rocking body! I'd like to see some awesome definition from all this ST! I plan to post start measurements and pics tomorrow or this weekend.
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Member Comments About This Blog Post
  • LYNMEINDERS
    Nice to have you back...haven't seen you for a while....

    Go you....
    New Year new you.....woohoo
    3355 days ago
  • KTMAE2006
    WOOHOOOO!!! I haven't actually taken the diet portion into consideration. But I'm excited to hear how it goes for you! I'm still going on the program, just finishing Phase 2 this week, but I keep it a little different by only doing 2 days of strength training a week. My body gets the most sore around 30 hours after I lift. So 1 rest day wasn't enough. Although I do usually get cardio in on the off days. I'm pumped that someone else is joining the program, woohoo!
    3355 days ago
  • MICHSTATE
    Awesome goals!!!!
    3355 days ago
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