I just finished my 12 week body transformation challenge with Generator Crossfit. My personal goal was to transition 5 lbs of fat into 5 lbs of muscle. I got my initial tests done on January 7. I was a little shocked when I saw that I had 24.1% body fat and was in the "moderately lean" category. I've never struggled with my weight and aside from losing post-pregnancy weight have always been "thin". Today I measured at 18.6% body fat. I lost 5.5% body fat and gained 5.4 lbs of muscle with a 2.6 lb overall loss. I couldn't be happier about my results. I plan to keep doing what I'm doing and see where this takes me over the next 6 months. I know I can build even more muscles and get stronger!!
After my initial test in January I met with my trainer and he told me to try to get 100-150g of protein a day and focus on my food coming from lean proteins, good fats and good carbs. I tracked my food and ate totally clean for about 3 weeks then it became more of a lifestyle than actual diet. I do my best to eat clean about 75% of the time - I'm most definitely not even close to perfect with my eating. But I try to make good choices and use my food to fuel my body. I drink a lot of protein shakes (after workouts and before bed every day) and try to get as much lean protein as possible with every meal and my snacks. I eat eggs, tuna, salmon, almonds, bacon and chicken a lot. I rarely eat dairy (except butter, cheese and an occasional Greek yogurt) and I avoid most grains now. I still eat out and I still enjoy my favorite treats - but rather than let the whole day go down the drain I just try to eat as clean as possible every meal.
I love working out. Truly, if I could I would do 2 or 3 workouts every day because of how much I love it. But since I can't just spend all day working out here's what I've been doing. I go to crossfit 5-6 days a week and do cardio 4 days a week. I try to always separate the workouts by at least 3 hours to allow my body to fully recover. When I don't have enough time between them my second workout is never as strong as it should be. My trainer told us to do high intensity interval training for our cardio with only 1 long run a week. Talk about a big challenge for me. I love running so much but since I was determined to build lean muscle I agreed to give it a go. I've changed my spin classes to be very high intensity interval focused for 10-30 minutes max then the rest of the hour we work on leg strength or drills. Running consists of 1 day of hill intervals, 1 day of sprint intervals and 1 long run a week. On interval runs we usually walk between intervals instead of jogging. It was a tough transition but I've grown to like it. And Saturday on my long run I felt dang good for the first time since the St George marathon last year.
My bro-in-law asked me which I liked more crossfit or
running. I can't say that I like either one more than the other
anymore. I love them both so much and for me with my goals they fit
hand-in-hand. They are both very social for me which is huge for me. The fun factor has to be there for me. I don't intend to stop doing either one. I feel like
crossfit is making me a stronger runner and I know running helps my
crossfit game too. My cardio and endurance are great which helps me in
the chipper wods. I know there are a lot of haters out there - haters
on running and haters on crossfit. I hear it from people all the time. But personally I love them both and
think they might be the best combination ever! At 41 years old I'm in the best shape I've ever been in my entire life.
For as long as possible:
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern