Thursday, November 20, 2008

Evaluation of Nutrition and Training Plans

Hello bloggers, I feel like I've been away from you forever....but I'm back!

Here's what is going on with me....

Over the past 8 weeks or so I have dropped 4.5kg (yes, I have mentioned that I was having to take a little action). Here's what I did:

*Trained on average about an hour a day - this was divided up into approximately 40 minutes of cardio and 20 minutes of strength training. If you add RPM into the mix, it's about a 75% cardio, 25% strength training split. I took on average one rest day per week, sometimes two.
*I had 10 days off any serious training due to tonsillitis
*I was away from home for approximately 5 nights
*I ate meals that contained starchy carbohydrates in them 4 times a day, and mostly did not log my food intake. When I did, my macronutrient ratios were approximately 40% carb, 40% protein and 20% fat (as an example, yesterday I ate: Oats and protein (pre training), Slim Secrets bar, 1/2 a banana , Big Asian Salad (which included a small serve of noodles) with 100g chopped turkey breast, oats and protein powder with cinnamon and the other banana half, 2 bunches of asparagus and hommus dip, Grilled salmon, small baby potato and buckets of greens/carrots.

Now many so called "experts" out there would look at this plan and say "too much starchy carbohydrate!", "not enough strength training!", "not enough application to training ". So why, using this model have things worked so well?

*when I train, I treat every session with specific intent, that is if I plan to smash it in RPM , I really try to cane it, if I'm focusing on my shoulder rehab, I work on my mobilizations. When I'm strength training, I'm all about doing a quality 20 minutes of what I can do and what is complementary to my current position rather than trying to waste my time on exercise which is essentially useless to me right now. Somebody at the gym asked me "Don't you miss doing bench presses?" and I was reminded about Lisa's post on Labels - my reply was, "I don't need to be doing bench presses right now." They were pretty surprised and asked me, "why" - my response was along the lines of that my body needs a lot more pulling type work to maintain a good posture and 3 sets of push ups on my toes (which I'm very chuffed about given the annus horribilus shoulder year) was all I needed to keep my chest muscles happy. If my specific intent was different, well the answer would be obviously different.
*when I eat, I really listen to my body - I'd been having the old "let's mow down the fridge" syndrome upon coming home from work - so I decided to trial what I call my "Mad Monkey" oats (thank you Shelley) - oats and protein and a sliced banana (no magical powers there, just tastes awesome) for afternoon tea. What a difference that has made - less stress, less cortisol and frankly (the best part), a nice full belly.
*I treat my body like a science experiment and encourage everyone to do the same - this is a cornerstone rec of PN and a good one - if you don't get the results over a two week period, then make a change. I had a bit of a stall there - so my strategy there was to "clean up " a little and it worked well.

This post isn't meant to be "flipping the bird" to anyone who likes to approach things from a different perspective - everyone's journey is amazingly different - however I want to use it as an example that you don't have to blindly follow a fitness/food trend (eg low fat, low carb etc) or a rigid diet to get "results".

The actual mechanics of it is quite easy on paper - it's the application of the mechanics that will trip most.

Make small manageable changes, believe in your capacity to achieve great things, try to beat your own personal best (ie don't look at others, look at the wonder within) and most of all, ENJOY THE JOURNEY.


Magda said...

That is one EXCELLENT post liz!!!

:-) Magda

LizN said...

That was shucks, Magda..thanks!

Skye said...

Thats great Liz...Great post......So true,skye xx

Lisa said...

Excellent result, and kudos for listening to your body and adapting as requried.

Your'e looking hot too!!

Hilary said...

Great post Liz!

Hilary xx

SeLiNa said...

You go girl! :)
My paddle's going in harder now :)

little rene said...

You always put into words what I believe so well Liz!

I love reading your blog. It's full of inspiration and sensible advice. Thanks :)

Kelly Olexa said...

This is the biggest lesson I am learning right now- to enjoy the journey, this journey that is taking me longer than I had hoped....but I will prevail!!

Michelle said...

Fantastic post Liz!

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Raechelle said...

congrads on the drop and great post! Keep throwing it out there don't have to do anything drastic to loose weight-just be healthy!