Good Morning Ladies! I did the Shoulders and Arms this morning and Apb Ripper. I *almost* skipped the Ab Ripper, with plans to fill it in on Sunday, b/c of how sore my hip flexors are, but then I toughed it out. At times, they were really hurting. I felt better about my performance on Ab Ripper and I LOVED the S&A workout!
Here’s my issue...when they are doing the moves in Ab Ripper that require you to lean back on your arms and hold your body in a “V” formation (like maybe bringing in your legs at the same time), I am letting my body fall more backward and not keeping it upright (b/c my hip flexors are hurting). I think that is taking some of the work out of my abs. I was sore after the first workout in the lower abs and hip flexors. So that is what I need to work on. Is anyone having a similar problem?
If nobody minds my giving diet/nutrition advice...I would highly suggest something very simple and reasonable. When I lost weight, I tried to follow a plan that I created and worked for me. I still bring new concepts into it and adapt it when I learn new things about nutrition. If you follow someone else’s plan, that is difficult. If you create your own, you will succeed! And think about it…that makes sense. If the plan has things that you don’t like, or too much/too little cooking, too much exotic food, etc. you are not going to stick with it. Here’s what I did…in no certain order…and not all at once. Try to incorporate a few things a week and you will get there in time.
First, I lowered the fat intake.
Second, I lowered my portions.
Third, I cut out junk or find alternatives. You know what is junk and what isn’t. You also know how to make healthier choices.
Fourth, I switched to meals every three hours. (I eat at 9,12,3,6, and a snack at night).
Fifth, UP that water intake.
Sixth, if you eat a carb-full meal at one meal, try to balance it out on the next (ie don’t have rice at 12, potatoes at 3 and pasta at 6. Instead have rice at 12, higher protein at 3 and then maybe carbs again at dinner).
Seventh, try to add fiber. (don’t go crazy but add beans to chili, etc.).
Eighth, when you eat carbs, eat “brown carbs” (whole wheat pasta, breads, rice, etc.)
Ninth, walk into work every morning w/a bag of your food ready to go. You will be so much less tempted to go out, order out or stray if you have everything there. Plus, it eliminates your not being able to find healthy choices if you go out or to the cafeteria.
Tenth, if you are about to eat something “bad,” (or you’ve eaten several of something “bad” and are about to do it again – hershey’s kisses!) try to put it down, just for a few minutes. GO make a copy, drink some water, do something and think about if you “really” want it. If you do, eat it! If not, don’t. You will find that at least 50% of the time, you won’t eat it. I don’t do this every tie but I find when I get on a kick of kisses or something that this will break me from continuing.
I don’t believe in low-carb, high-protein, etc. I believe in eating a little everything and making good choices within the food categories. That way, you never feel deprived. I also believe in treating myself to desert, wine, etc. and have found that if I do that, I avoid binges later on. I tend to make a lot of what I call “batch meals” too that you can use many times afterwards. Turkey chili, jumbalaya, fajitas, pasta, etc. You can make them once but eat them several times. I also like to use Tupperware Freezer products and freeze one or two portions of every batch meal that I make to use later. That way, after a few weeks, you have several choices for lunches, etc.
OK, hopefully someone benefits from all of this information! I've helped several other people lose wiht these methods and I know that they work. If anyone needs help or wants more suggestions or a sample meal plan for a day or two, I’d be glad to help.
Have a good day!
Christine
