Re: FREE DAY AGAIN!!

[Guest guest]

Etana, it really sounds like you're on the right track and have a

winning attitude. You seem to have a solid and well thought-out plan.

I was going to (sweetly!) scold you over the leg press thing but the

more I thought about it the less crazy it seemed. You're still

allowing enough time between weight workouts for recovery, and hitting

the big muscles of the legs does tend to turn up the afterburn from

the workouts. The only suggestion I would make is that if you're going

to throw in an extra leg set, you might get more bang for your

metabolic buck if you make it a standing compound movement like

walking lunges as opposed to a machine move where you're sitting down

and fully supported.

On 1/29/06, etanafinkler <etana.finkler01@...> wrote:

> FREE DAY AGAIN!! yea and uh oh.... ;-)

>

> C1W9D7

> No more weight loss (total 3-4 lbs lost in 9 weeks).

> I looked at before pictures, not very much difference yet ;-(

> Today will be moderate freeday, dinner out, icecream, but very little

> chocolate compared to other weeks.

> calming down on the freedays

>

> CHANGES I'VE made to my BFL routine: (what do you think?)

> 1. adding 20 min light cardio at the end of 2 weightlifiting days, and

> jazzercise class after HIIT on Saturdays

> 2. adding a set of leg press in EVERY weightlifting day, because my

> pants size probably is only 1/2 " - 1 " smaller in the whole 9 weeks

> 3. I have changed the first set of 12 reps to 20 reps. All the rest

> stay the same. It makes the other sets much harder.

> 4. cleaner food. improving carbs (sweet potato rather than white potato)

> 6. smaller fist of carbs, more low cal low carb vegies

> 7. Smaller snacks (like 150-200cal) if I'm not hungry, rather than

> skipping any of the 6 meals

>

> I will be 100% diligent about journal writing this next 3 weeks.

> Dental surgery Thursday:

> Beginning Thu morning, through Sunday night, I am to have clear liquid

> fast WOOOO

> And probably no exercise at all from Friday to Tuesday, I have to find

> out details from Dr.

> too bad about that affecting the Challenge.

>

> I still feel good and proud and peaceful.

> I had a pretty bowl of cc and 3 strawberries, 1/5 banana and 1/4 C

> walnuts last night 6th meal. I couldn't believe I was using 3

> strawberries and 1/5 banana. It seemed so NORMAL.

>

> ***** I'm really learning to FEED myself, instead of DIET ****

> I am still confident I will shift into getting some results.

>

> - Etana

> 163.6 current weight, age 59; eating clean and lifting heavy and

> sweating cardio HIIT

> began size 14, current size 14, goal for challenge 1 is size 12; 3

> weeks to go.

> I can't say I'm thrilled, but I'm definitely committed and perservering.

> I am definitely jealous of the pictures in the BFL book

> So I switch between being jealous of you all, and being committed

> What alternative do I have: " sit on the couch and get fat? " no way!