The great cupcake experiment is working it’s magic!
The Little Rewards
Little rewards towards a goal of keeping up with a workout schedule focused on personal results.
The metabolism of a 40+ year old woman, if left unattended, would have slowed down every 10 years – starting at age 25 – by 2-4% [Tweet it!]
This is the mysterious 2 lbs a year that seems to find you, even though you have not done anything different. I went through a number of those years before I felt like something had to be done. Aerobic activity – aka soccer – helped in the beginning, but the weight-creep came back. With the discovery of resistance training, thanks to my trainer, shedding the fat started up again.
First came resistance training in a circuit, otherwise known as Fitness Boot Camp. This was amazing! I saw great shifts in body composition. A loss of fat while lean muscle was gained.
But guess what? Bodies adapt. The hard truth is; To lose weight, eating habits have to be addressed too. [Tweet it!]
Each of the following was a step I took toward eating clean – removing refined & processed food and caloric beverages – would result in positive changes. Then came heavy lifting, and soon after the removal of dairy, legumes and grains while increasing protein and green veggie intake. That is when I got into better shape than I was in during my 20’s! I didn’t look the same. With more lean muscle, I was more defined but I weighed about the same as I did at 23. Running for the first time, and training for a 1/2 marathon, required that I do less lifting and as a result, some of my muscle was lost. That sucked. Now, each week I work towards completing as many of these days as possible.
- Monday: Dynamic Resistance Variable Training with Ultimate Sandbags (30-45 minutes)
- Tuesday: High Intensity Interval Training: The Wicked NINE (25-30 minutes)
- Wednesday: Heavy lifting with squats as the big lift (45-60 minutes)
- Thursday: High intensity Interval Training: The Wicked NINE (25-30 minutes)
- Friday: Heavy lifting with dead-lifts as the big lift (45-60 minutes)
- Saturday or Sunday: running 3 to 6 miles or a fun race (30-60 minutes)
- One day of complete rest
- Total workout time during the week = 3.25 to 4.75 hours out of 112 awake hours each week.
It is hard to stay motivated.
If you workout alone most of the time, it is a challenge staying accountable. Setting a long term goal along with short term goals can help. There are some fun runs coming up, and planning for sprint tri season has started, which helps a bit.
That is why the cupcake experiment came to be. One cupcake after each resistance training day. Which is the best time to enjoy a treat reward with out the consequences. Our kitchen was a mess on Monday, due to the dishwasher needing repair, so I had the same cupcake on Monday as I did last Friday, Strawberry Vanilla, from ElanasPantry.com. No problem there, they are yummy cupcakes. I made them, so I knew what was in them. No processed stuff, making sure my body stay’s tuned in to listen to hunger and satiety cues. The next one is………… Chocolate from OMGPaleo.com.
It takes work to keep on the muscle and keep the metabolism revving as each year passes. Until a slow down, to aid in recovery, is required, I’ll keep up the pace with the help of small rewards and long term goals. If you don’t have any, it is worth a try.
Baby steps with benefits! [Tweet it!]
Workout for Feb. 20 to Feb. 26th
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