I checked my weight last week, as usual, and didn't lose anything but I didn't gain anything either so I'll just relax about it. Still down 6 #'s and I'll take it. I am starting to see some changes in my body. Probably only noticeable to me but thats all that matters, right? My opinion of me.
I've added a weight & cardio workout in the middle of the week. I get on the stationary bike, yuck! Then I go and do some type of strength work. Either all abs or all upper body or all lower body. I've been teaching a barre class lately as well. Ooooh, my hammy's (hamstrings; back of the thighs) scream for a couple of days after that, along with my glutes ( gluteals; buttocks muscles). I even felt my triceps some. Yay me!
I'm still writing in my food journal. It also gives me the opportunity to add in my physical work too so I can get an approximation of calories burned vs. taken in. Most days I have a high caloric loss. Thats what you need to drop the lb's.
If you need to gain weight, and yes, there are people out there who need to gain weight, you need to ingest more calories than you burn. I've been there too, but not today.
It's a really great idea to get your body composition calculated. This can give you some good information such as; amount of body fat vs. lean tissue. If your lean mass is too low you are opening yourself up to osteopenia/osteoperosis.
The higher the lean mass you have the better. In general, if your a female, you want to have a minimum of 90#'s to well over 125#'s of lean mass. Remember, thats a general range for the "average" woman. Men, generally a minimum of 125#'s to over 150#'s of lean mass.
That equals out to be 20-30% body fat for women and 12-20% for men.
Age does also play a factor in this so have it done by a professional.
Dance week came & went and we all survived. We had a good time all in all and as I've stated before, I'm workin' on Dec.'s dances that are in my head. Yes, folks, that was plural. Never seems to stop. Thank goodness.
I just took and passed my exam, yes, I still take exams, for Module 1 of ViPR training. On-going training's and learning is important in this fabulous fitness industry. When you feel you have it all, it's time to move on to another field of work. I love learning new ways to move and train. I love that the ViPR is a total or whole body workout.
It continues along the same ideas of Dr. Burdenko and it makes me feel good.
Well, time to eat and get ready to go take dance class.
Stay well and keep dancin'.