Monthly Archives: August 2015

I’m starting my Beach Body 2016 Project

Beach body project

Yep. Summer holidays are over and now it’s time to start planning for the upcoming winter. Usually at this point I would be making crazy plans about how much I’m going to lose weight during next month or at least by Christmas. This time, however, I will do things differently. This time I plan to succeed!

Bikini ready by June 2016?

I will give myself 280 days to do it. That is exactly 40 weeks. I am starting this project today (Sunday, August 30, 2015) and will finish it on June 5, 2016. Just in time for the summer of 2016. You can follow my progress on my Beach Body Project page.

“Before” pictures and measurements

It would be very boring for you to follow my weight loss progress (see, I’m still optimistic about this – there will be progress!) without some pictures, stats and measurements so for that reason I present you the following:

Beach body project before pictures

Height: 176 cm (5’9)
Weight: 76,8 kg (169 lbs)
Fat percentage: 42,3 % (measured a month ago)
Muscle percentage: 22,5 % (measured a month ago)
Size: European size 44/46, UK size 14/16, American size 12/14

Chest: 99 cm (39 inches)
Waist: 85 cm (33,5 inches)
Hips: 113 cm (44,5 inches)

What I plan to do / workout

I will use different types of methods to achieve this goal. I will first start by shredding! What I mean by that is that I’ll start working out with Jillian Michaels’ 30 Day Shred DVD (read my review on this workout. I’ve done it before once, I can do it again. It is quite a tough workout and I’m not in a great shape after going through some medical treatment in the winter. But I know that this is a great workout when trying to get back in shape.

What I plan to do / diet

I know that paleo diet works for weight loss so I’ll try to follow Primal Blueprint 80 – 90 % of the time. I will have a few treats on Saturdays – I don’t want to call it a “cheat day” because that’s not what this is about – it’s just good to have one day a week, when it’s OK to have some pizza and coke. I will probably also have a little bit of rice or potatoes occasionally but other than that I’ll stay away from sugar and try to stay at under 100 grams of carbs a day most days.

I’ll let you know how I’m doing along the way and post the ”after” pictures when I’m done. Wish me luck! 😉

Review: Bill Phillips / Body for Life

Body for life

4 Stars (4 / 5)

It was several years ago that I tried Body for Life lifestyle. The reason I write about it to you is that even though I no longer follow it, it’s one of those few diets and workout programmes that I really encourage people to try.

Body for Life is a 12 week diet and workout programme. Here’s how it works:

Body for Life diet

Body for Life programme requires some planning when it comes to your diet. The better you plan it, the better you will succeed. If you plan and execute it well, you will certainly not feel hungry as you will be eating 6 times a day. But if you are not prepared enough for this diet, you can forget about it straight away. You cannot do this diet without being ready to do the planning and preparing.

A single meal on this diet consists of:

  • a portion of lean protein
  • a portion of complex carbohydrates

A portion size is equivalent to the size of a deck of playing cards, the size of your closed fist or the palm of your hand.

You should eat six such meals a day.

In addition to this, you should have two portions of vegetables, one table spoon of unsaturated oil and 10 glasses of water a day.

You’ll find the complete food list on Body for Life website.

Once a week you’re allowed to have a free day from your diet – a cheat day if you will – when you can eat whatever you want.

That’s all you need to worry about. If you follow this together with your workout programme, you’ll see results. And that brings us to the workout.

Body for Life workout

You need to work out 6 days a week, around 30 minutes a day. So you do need to commit to this, but 30 minutes a day isn’t too bad. A gym membership is really handy, but you can do this at home as well if you have enough workout equipment (several sets of weights).

One week consists of six exercises:

You should alternate weight-training and cardio workouts for six consecutive days and then rest on the seventh day.

The weight training programme is structured and as long as you follow the instructions carefully, you’ll notice how much stronger you’re becoming. I did this at home with free weights. It was a bit of a hassle to constantly change the weights between each set, but trust me, you will get results.

I did the cardiovascular exercise plan on an exercise bike at home. It is a very intense workout as you change the resistance every minute but 20 minutes go by so quickly and it’s great to walk straight to shower when you’re done.

The good

What’s so great about Body for Life is that you really see your body change. I think what happened to me is I ate a bit too much on this diet – I mean I followed it quite religiously but perhaps my portion sizes were a bit too large. The result was that I only lost a few pounds during the 12 weeks (whereas a friend of mine who followed this with me lost over 20 pounds) but I saw some big changes in my body. By weeks 10 and 11 (remember, this is a 12 week programme) I’d wake up in the morning, stand in front of the mirror flexing my muscles and wondering if these changes were really happening to me. And I’m not saying that I was becoming really muscular or anything, it’s just that the changes were so obvious – I was gaining muscle or ”toning” my body and it was just fantastic. Now that is something, to achieve that in just a few months. I’d never experienced anything like that before (and haven’t since either!).

So I can really recommend this programme – not so much for weight loss even though that probably will happen to you as well but more than that – for changing your body. If you are quite happy with you weight but would like to change your body composition, gain more muscle and really ”tone” yourself, give this diet and workout programme a chance! Give it full 12 weeks though, don’t give up. Because time and time again I see people posting that they are on week 8 or 9 but see no results. Then all of a sudden on the very last weeks they see huge changes! “Progress, not perfection” is what I see written on Body for Life forums constantly, and that’s true. Keep going and you’ll see results.

Another good thing about Body for Life is that once you are determined and follow the programme, you feel really good about it, both physically and mentally. You don’t feel hungry as you eat 6 times a day. A friend of mine on the programme had usually really painful periods but she noticed less period pains on this programme. And also, the Body for Life forum is quite lively and encouraging so you’ll have plenty of support if you wish.

The bad

This lifestyle plan has quite a strong encouragement to using nutritional supplements such as nutrition bars and protein shakes. While I myself like to always eat ”real food” and don’t really encourage people to use these products, I understand that by using these supplements it makes it quite a lot easier to get in the 6 required meals a day. However, you should know that you do not need to use the supplements. It takes a lot of preparing and planning but it is possible to do this programme without the supplements.

If you are planning to take part in Body for Life challenge (a competition that takes place annually), you do need to use at least one EAS supplement that they market on their website.

Another thing that I’m not really sure about is the concept of a free day once a week. I mean, it’s good in the way that whenever you feel like ”cheating” on the diet, you just have to repeat to yourself that it’s ”just a few days and then I can have that piece of apple pie, and some chocolate, and an Indian takeaway, and…”. It would be impossible for me to follow a diet for 12 weeks without any chocolate!

However, I usually had my free day on Saturdays and I went to supermarket really excitedly already on Friday and bought all the things I planned to eat the next day. That turned out to be quite a lot. I’d put it all ready for me on the kitchen table on Friday night and felt like it was Christmas on Saturday morning. There was so much everything that I usually wasn’t able to eat it all on Saturday! So there would be something left for Sunday morning as well and I often felt it was really difficult to get back to the ”diet mode” on Sunday. So if I did this again, I’d probably have the free day on Sundays.

Should you buy the Body for Life book?

While the book is quite good, you do not need it to follow this programme. There’s plenty of information about this programme on their Body for Life website, even a bit too much as you might have to search a bit for the most relevant information. However, if you prefer to find all the information you need in a book form, you can easily purchase it at Amazon or Body for Life website.

Give this one a go if you want to change your body!

The two images above are affiliate links to Amazon. So if you click on the link and then buy something on Amazon, I will get a small percentage of what you pay. The price of products are naturally the same to you, I’ll just get this small fee.

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Lose weight by walking

Lose weight by walking

This blog entry contains affiliate links. So if you click on the link and then buy something, I will get a small percentage of what you pay. The price of products are naturally the same to you, I’ll just get this small fee.

Even though there are a lot of articles about walking – how it is available for everyone and really a very good form of exercise – I still think that it is a somewhat overlooked and undervalued form of exercise. And I guess many people still wonder if it’s possible to lose weight by walking.

Continue reading Lose weight by walking

Review: Jillian Michaels / 30 Day Shred

4.5 Stars (4.5 / 5)

I’m of course talking about Jillian Michaels’ DVD called 30 Day Shred. Have you tried it? I’ve done it once before and am just planning to do it again soon.

How does 30 Day Shred work?

Jillian Michaels is that energetic trainer from America’s Biggest Loser TV show. She’s done some workout DVDs and 30 Day Shred is one of them. I’ve tried some of her other DVDs as well and if you haven’t tried any of them but would like to, I’d suggest you to start with this one.

The idea is very simple and clever: There are three workouts on 30 Day Shred DVD – levels one, two and three. They are all only around 20 minutes long and the structure is the same in all three workouts: warm up, exercises (three rounds that each have 3 minutes of strength training, 2 minutes of cardio and 1 minute abs) and cool down.

Jillian Michaels' 30 Day Shred DVD
Jillian Michaels’ 30 Day Shred DVD

I guess the general idea of 30 Day Shred is to do it in 30 consecutive days: 10 days on level one, 10 days on level two and then 10 days on level three.

What equipment do you need?

You will need to have an exercise mat and a pair of dumbbells. I’ve used simple 1 and 2 kg (= 2 and 4 pound) dumbbells as I have no upper body strength. If you have more than one pair you can use heavier dumbbells for some exercises and lighter ones for others.

My experience

I did this DVD on 30 consecutive days just as I wrote above about 1,5 years ago. I wasn’t in a great shape and the first workout felt horrible. I couldn’t do all the jumping jacks, my calves felt like they were on fire and I just wanted to pause the DVD, sit on the sofa and never press play again. But I fought through it. And as the days went by it got easier and easier to do.

I didn’t follow a diet back then, so if you want to lose weight you should follow a diet program at the same time. The biggest changes that I noticed were in cardio. All of a sudden I could just jump, jump, jump away without any difficulties and I had so much energy.

If/when I do this again, I’ll probably have a day off once or twice a week, just to let my muscles have some time to rest and recover. The last time I did this DVD I was quite exhausted towards the end of the month as I did the workout every day.

Working out the abs, final move before cool down!
Working out the abs, final move before cool down!

The good

The workouts are absolutely brilliant. Very simple but effective. You might think that level one must be easy, but trust me it isn’t. Another good thing about this workout is that there are two options for each exercise, an advanced and a modified one. The push ups for example, I couldn’t do a proper one to save my life. I just can’t. I’ve sometimes wondered if there’s something genetically wrong with me, you know, my body is not structured properly. Or maybe I just lack muscles. However, the DVD allows me to do a modified version of the push up.

The best thing about this workout is that it’s just 20 minutes. I mean, who doesn’t have 20 minutes a day! The workout is really hard. But as it is just 20 minutes so it should be if one wants results.

The bad

In my opinion, the only negative thing about this DVD is the music. It’s really quite bad. But then you can always mute the TV and listen something else – after you’ve done the DVD a couple of times you remember quite well what’s coming next so you can focus on the movements and just have a look at the TV screen every now and then. Also, if you have problems with your knees, you might need to modify some moves.

Overall

This is such a great workout DVD, both for beginners (as you can modify) and people who exercise regularly but are looking for a good quick and intensive workout.

I highly recommend this DVD.


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Welcome to Weightever!

Hi everyone!

I’m a 35 year old “girl” and seem to have a lot of time in my hands so I decided to start writing about all the things that I myself like to read about. I’m really interested in learning about weight loss, health, food, training and beauty and I’m trying to find a balance with living a healthy life while also enjoying myself. The thing is though that I’m quite lazy. And I guess that is one of the very reasons I’m writing all this to you. Maybe by writing about it, I’ll also do something about it!

I know a lot about dieting. About calories, workouts, the lot. It’s just that I find it difficult to get any results. It’s not that I’m actually obese, just a little chubby. Sort of… soft. And I’d like to be quite fit.

Another reason why I decided to write about this is that I was diagnosed with cervical cancer in November 2014 and went through all the treatments (radical hysterectomy,  chemotherapy and radiotherapy) during winter. That is one of the reasons why I want to now focus on my health, have less stress in life and just feel good about myself.

So that’s what I’ll write about! I will write about things that I’ve tried in the past, how I’ve done and what I try and experiment with right now or in the future. I don’t have a lot of money to spend on diets, workouts or beauty products so I’ll try to keep budget in mind along the way.

I look forward to getting feedback from you, I know there are a lot of people like me out there!