The diet hasn't been easy to stick to but it's definitely doable. I've had to deal with two challenges in particular as part of the meal plan. First, although I'm really only eating foods I enjoy, it is a challenge to avoid foods that aren't in the meal plan. Except for one week where we made three changes to my diet at once, I really haven't dealt with any hunger. I'm eating small meals but they consist of nutrient dense foods and contain a good balance of proteins, carbs & fats so I'm never hungry - except when I wake up - I'm STARVING when I wake up. Honestly though, if a meal plan required that I dealt with hunger often or that I cut calories anywhere below 1200, I wouldn't do it. I also require that my meal plan allow me to eat natural healthy whole foods. So far I haven't been asked to break any of my own food rules in order to complete the plan Shane made for me. Another challenge with the food plan is the creativity required to keep food interesting. I have categories of food items that are permitted in my meal plan but its up to me to decide how to prepare the meals and try to keep things interesting. The first few weeks I didn't mix the ingredients much and just ate items from the acceptable foods lists pretty simply, but after a few weeks I got a bit more creative with how I prepared foods & it's kept things enjoyable.
The training portion of the plan has been doable but has posed two main challenges. First, as I've discussed in other posts, increasing exercise time definitely cuts into time spent on other things. Sticking to the exercise schedule has required a good deal of planning in order to maintain the right portion of time spent with my hubby, time spent resting & goofing off, and productive time used for things like cooking, chores, etc.. Second, the exercise schedule has required that my mind & will govern my activity and that I push beyond what's comfortable. Realistically speaking, I'm not always feeling physically ready the workout when gym time comes along. Sometimes I just flat out have to choose to exercise DESPITE soreness, exhaustion, or just flat out laziness. I'm often asked what my trick is for having the energy to exercise six days a week and my response is always the same: it's not about having the energy or about having the time, I make the time, I choose to do this despite how I'm feeling. I will never risk my health or push exercise on an actual injury, but if I'm just dealing with tiredness or sore muscles, I will push through that and get my workout in. I have to ask myself if I want results. I have to ask myself why I started this in the first place. I have to ask myself if I want immediate gratification or if I want to accomplish something that produces slow changes over time and requires a long term commitment.
In response to a reader's request, I'm posting some progress photos. In an effort to use photos with similar lighting and poses, they don't quite capture the full eight weeks. The photos on the left are after a week of training and the photos on the right are after eight weeks.
1) I have no problem with the way I looked on the left. Getting to the point I had reached in the photos on the left took a great deal of time, hard work and discipline and I was already at a healthy weight.
2) I don't look to just how much I weigh to track progress, I track body composition. The photos on the right reflect about a 2% drop in body fat and .5% increase in muscle mass so the focus is not just on losing weight but specifically on losing fat without losing lean muscle mass. Drastic calorie cuts will take your muscle along with your fat and that's part of why I have a firm minimum calorie intake. I also won't cut calories too drastically because I care a great deal about how my body performs. Despite the weight loss, I'm actually able to lift more weight in each and every one of my strength training exercises & I've maintained my cardio levels.
How do you track progress? Do you use photos? Do you take measurements?
