Day 24 of CAC

20140626-161226-58346041.jpgI wasn’t sure if I wanted to post these results from this Tuesday, Day 24 of CAC because it just seemed a bit inaccurate. My results were:

Weight: 106

% Body Fat: 19.3%

I assume the big drop since 4 days prior could be due to dehydration and extra workouts I packed in. Hot yoga especially, takes time after for the body to replenish its water content. I unfortunately still can’t see abs, so need to step up my ab workouts and drop that final layer of fat. 4 days left in June…

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 20 of CAC

20140620-110240-39760944.jpgGuess what arrived in the mail yesterday? Fat Loss Monitor! I was so excited when I received it yesterday that I broke it out and measured myself. 23% body fat. Around Day 7 of CAC, I measured using the caliper and it was around 24%. Just the other day, I estimated I’ve lost about 1% since then and now I have proof! 

The monitor came with an instruction manual and it says good times to measure if upon waking, 2 hours after meals and right before sleeping. This is to ensure no excess water is retained in your body during time of measurement. In my excitement, I forgot I had just eaten a bowl of berries and drank a ton of water after my hot yoga session, so perhaps it wasn’t as accurate as it should be.

20140620-111145-40305417.jpgAs of this morning, upon waking, I took the following measurements.

Weight: 107 lbs

% Body fat: 21.4%

The measurement varies depending on how much food/water is retained in your body, so it’s important to measure at the same time each day.

I would ideally like to  lose another 3% or by losing fat and gaining muscles. I’m not so much concerned with my weight as the protrusion of fat when I wear something tight or bend around the waist. If I’m standing, fine, it’s stretched out. But you you can really tell is when you’re crunched up. Not a pretty picture…

For me, it’s very motivating to see the actual results and more interestingly, to have a partner who’s trying to accomplish the same goal. I have a guy friend who’s also trying to lose a few more % of body fat. Trust me, we know we’re not “fat”, but that beach body requires hard work and dedication. By turning this process into a competition, we’ve added an extra level of motivation and the outcomes will seem so much sweeter. I’ll also keep you posted on his progress! He’s around 16%, which is normal for guys

Day 20 Smoothie: 2 celery stalks, 1 cup spinach, 1/2 cup mixed berries, 5 basil leafs, 1 lemon (peels on), protein powder, matcha powder and 10 fl oz of water

It’s Friday again, 3rd Friday since I started the Cleanse for Abs Challenge.

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 18 of CAC

After struggling for so long, the surprising speed and ease at which my weight is dropping is causing a bit of skepticism to form in my mind. Having speculated enough, I went and bought a body fat loss monitor on Amazon, arriving this Friday! Looking back, I should probably have invested in one long ago, but I know exactly why I did not.

You know how we like to avoid the truth because it may be hurtful, disheartening or plainly embarrassing? That was me about 2 months ago. I was afraid to find out just how heavy I’ve becomes since last fall. Now that I’m finally back on track, I want to know where I am and how far I am from my goal of (20% body fat).

Weight: 107.5 lbs

Day 18 Smoothie: 2 celery stalks, 1/2 cup almond mind, 1 cup spinach, 1 cup organic fresh strawberries, protein powder, matcha powder and 10 fl oz of water

Abs Challenge: I’m at Day 21 with 90 sit-ups, 130 crunches, 52 leg raises, and 80s plank

Lunch: Raw kale salad with basil turkey meatballs

Today is a weight training and swimming day, perfect since the weather is about 85 degrees Farenheit!

Photo Update~

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 17 of CAC

With the weather warming up to extremely hot and the sun blazing unforgivably in the sky, my body has finally decided to let go of my winter fat reserves. Thank you nature.

Despite a gluttonous weekend, my weight has dropped down to 108 lbs again with a decrease of (I’m estimating) 1% body fat. It dawned on me at some point that this could be due to the 4 hours I spent in direct sunlight while watching the Mets game this past Sunday. It makes sense. After doing some research online, I can say I’m not the only one that thinks sunlight aids in burning fat. Getting morning sun can kick start your metabolism better than any exercise, it’s nature’s way of waking up your body.

On Monday, I resumed my weight training plus swimming. Swimming is such a good cardio workout. The cold water causes the body to burn reserve fat in order to regulate body temperature. You also avoid the sticky sweat and overheating while causing less stress to your joints and bones. Swimming also helps to build lean muscles, you would never see a bulky swimmer.

Today’s smoothie: 2 celery stalks, 1/2 cup cucumber, 1 cup spinach, 1/2 cup mixed berries, protein powder, matcha powder and 10 fl oz of water

I gave in to some carbs and cheese during lunch, which left me extremely full and resulted in my skipping dinner altogether. I figure some carbs will help with my weight training and cardio tomorrow. I finished today with a round of hot yoga. My skin is literally glowing, from reflecting the light. Yes, it’s that smooth.

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 13 of CAC

Another friday and the first 2 weeks are almost up. I’m back at where I started in terms of weight (110 lbs) but hopefully with less of the fat and more muscle.

I finally took a rest day this morning for the ab challenge. I don’t believe in rest days, but it just felt like one of those morning. I haven’t worked out as hard as I did on Wednesday in a long time. My back, shoulder and glutes are quite sore at this point, but surprisingly not my abs.

Today’s smoothie was an alteration to the normal smoothie, all the ingredients arefresh and not frozen. I’m avoiding frozen/cold drinks and foods for the time being. Only time of the month I dislike being a girl, too much hassle and too many restrictions.

Day 13 Smoothie: 2 celery stalks, 1/2 cup cucumber, 1/2 cup kale, 1/3 cup blueberries, protein powder, matcha powder and 10 fl oz of water

My plan for working out today is the eliptical for cardio since I still can’t run. And no alcohol, hopefully.

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 12 of CAC

I dropped 1 lb since yesterday! Honestly, I’m pretty sure the 0.5 – 1 lb fluctuations are due to water weight. But hopefully, muscles are slowly taking the place of fat. My skin does feel tighter, so that’s a good sign.

Weight: 109 lbs

I started carrying out my plan from yesterday and it appears to be working. I squatted 95 lbs 15 times for a total of 4 sets. That’s 60 ups and downs, hence I’m in need of some serious stretching. Hence, hot yoga day today. A friend recommended that I use free bar next time in order to engage different muscle groups as stabilizers. Good idea, but I worry being my clumsy self, I might drop it on someone or myself and cause some serious injuries. I’ll think about it…

Post-strength training, I also did a thousand meters in the pool as cardio. I actually met a very interesting older (guessing 60+ since he looked about 40) African American gentlemen at the pool. He struck up a conversation with me and wouldn’t let me politely end the conversation right away.

What did I learn?

I learned that he was going for his swimming instructor re-certification. The exam involves swimming 100m (~4 laps) with a 200lb mannequin in each of the 4 styles. Running in the water for 50m and something else. That’s nothing, he says, compared to what his coach used to make him do, like swim with a wet suit and converse.

At the end, still reluctant to let me go, he told me a real shocker. He lost about 90 lbs (265 to 175) since last year after he started swimming again. That’s an entire teenage girl (yes, I used to be 90 lbs when I was 16)! Along with some ab workout tips: find a parallel bar and bind your legs to either side. Body raises on steroids. He says it’s not hard, he does it… Man, old people are amazing and really inspirational. You bet I’m raising my game as well!

Day 12 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1/3 cup cucumber and pineapple

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 11 of CAC

Ever since I injured my foot on Saturday, I haven’t been able to do any running or other cardio, and it’s taking its toll. A friend of mine said working out is detrimental to the body and I would agree but I would also add, not working out is detrimental to my fat cutting goal.

My workout has been limited to the Abs Challenege each morning and a quick weight training session the last 2 days. Also out of curiosity, I googled whether hot yoga count as cardio. Unfortunately just because my heart is pounding doesn’t necessarily mean I’m working as hard as when I run. Less movement = not cardio. With that being said, yoga is great for muscle toning and flexibility. Ladies, if you want to shapely legs and waist, yoga is the way to go.

I can keep making excuses or I can suck it up and admit I’m back to square 1 when I first started last Monday. Weight is back at 110.

So, instead of wallowing in selfpity, what’s my next plan?

1. Eat cleaner and cut out alcohol completely. I realized every bite and sip counts for me. In order to work towards my goal, some sacrifises need to be made. No more cheat foods for the time being.

2. Join a gym that has a swimming pool. Luckily there is a pool close to my apartment that offeres lap swim 7am-9am and 6:30pm-9:20pm every day. As it’s also getting closer to summer, it might start to get too hot to run in the morning. This makes me think about chopping my hair to shoulder-length so it’s easier to wash and dry.

3. Heavier weights. I realized my 20lb kettlebell has become too light for me after using it to work out all winter. Joining the gym will take care of that. I’m going straight for that squat/bench press machine.

4. Schedule activities that do not revolve around eating on weekends. Preferrably activities that involves physical exertions.

5. Continue with large smoothies for breakfast

Day 11 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1/3 cup cucumber and 1/4 cup celery leafs

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 10 of CAC

Can’t believe the challenge is already 1/3 way over. I have sped ahead on the Abs Challenge to Day 13, skipping 3 rest days. No rest needed! This way, if I skip a day, I know I’ll still be on track. Unfortunately I haven’t been able to run at all, though beach soccer does count somewhat.

Weigh-in: 109.5 (Another disappointing increase of .5lbs since yesterday)

I wonder if it’s muscle weight…hopefully, but I have a feeling it might be fat accumulation.

Day 10 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1/3 cup almond milk and 1/4 cup cilantro

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 9 of CAC

Another dreary Monday, progress has regressed unfortunately. A bit disappointing but I think I’ll move past it.

Official weigh-in: 109lbs (1lb increase)

Waist: 24.5 (.5 increase)

I don’t think Dukan method works. Or I’m just not doing it the right way. Maybe I should have avoided the fat. Anyway, back to the stricter diet!

Day 9 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1/4 cup pineapple chunks and 1/2 cup frozen kale

Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 8 of CAC

Made it through all of yesterday without eating fruits, vegetables and carbs. Luckily the BBQ had plenty of meat and not so much of everything else, though the chips were very tempting. Results?

Weight – 108lb (no change)

Waist – 24in (no change)

% Body Fay – 14 belly, 5 biceps, 13 triceps, 10 back (shaving a few mm here and there but nothing definitive)

What did I eat all of yesterday?

Breakfast – 1 scoop of soy protein powder (0g of sugar)

Lunch – 6 small shrimps, 1 burger patty, ~5oz of galbi steak, 3 small chicken wings, 1 rib

I did eat some watermelon but I just equate that to water since watermelon is basically 91% water.

Dinner – I wasn’t feeling hungry at all after 40 minutes of intense beach soccer and 30 minutes of volleyball, just very very thirsty. I just had 1 burger patty and called it a day.

How did I feel?

I basically moved between 3 grills and picked at food that looked good. Looking back, I realized I may not have eaten much at all, but that fullness settled in fairly quickly and I stayed full all day.

I will try the Dukan Method for one more day today and see if I see any results tomorrow.

Click through to see more results: Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 7 of CAC

I finally measured myself with some real tools and here’s what I think is close to accurate:

Weight – 108 (dropped another .5lbs, yay!)

Waist – 24in

Caliber Method: Belly (16), Back (14), Triceps (10), Biceps (5) for a total of 45mm give or take 5 mm

% Body Fat – 23.5% – 25% range, so we’ll just say 24%, which makes sense since I would be in the fitness zone. My goal is to get down to 20% then I should be golden.

Today is a beach BBQ day, which gives me a reason to forgo my normal diet and give in to my carnivorous urges. For all of today, I will eat nothing but protein, preferably lean protein. This is following the Dukan Diet. This is short term for me of course. Supposedly, and I quote from this article, “A short-term, protein-rich regime like this will purge the tissues of excess water, dull the appetite (if you eat only protein foods, your body produces ketonic cells that are powerful natural appetite suppressants) while maintaining muscle tone and skin glow.”

I began my breakfast instead of the usual smoothie, with a straight-up protein shake. I’m still take my vitamin supplements so I should be okay for 1-2 days on this diet in terms of nutrients. I’m very curious as to if this would work.

Remember to subscribe for daily updates! Thanks for reading and enjoy a gorgeous sunny Saturday! 🙂

Click through to see more results: Intro/Day 3, Day 4Day 5Day 6Day 8

Day 6 of CAC

Hello, it’s DAY 6 of my Cleanse for Abs Challenge. I’ve lasted for a whole week now and I feel very proud of myself, pat on the back.

The difference isn’t huge. Though subtle, 3lbs and hopefully newly developed muscles do appear to be making a difference.

Day 6 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1/4 cup pineapple chunks and 1/3 cup almond milk and 1/2 cup celery, another good anti-inflammatory detoxing vegetable

If you were curious to the brand of sports bra I’m styling today, it’s VSX Sport Angel. You can buy them in store or on VS website. I like that it has hooks in the back so I don’t have to mess up my hair when I pull it over my head (jk). Not that I need the support, but I can’t imagine it moving in the slightest no matter how extreme my movement. Yes, it’s that fitting. And if you go in store to buy it now, you get a chance to win either $5, $10 off or free bra coupon. Okay, that’s just my fashion blurb of the day. 😀

Just out of curiosity, I compiled all the images I’ve taken from the last few days of serious, no cheating, no carb, working out. Well, first off, the lighting is different each day due to the amount of natural light I get in the morning, so it’s hard to tell via these pictures. I realized I should have used a tape measure on the first day to measure girth and a caliber to measure % body fat. I will do so for tomorrow! Hopefully for now, you can just take my word for it.

So, I definitely see obliques coming in and a slight slimming of the waist. Barely noticeable but the muffin-top also appears to have shrunken a bit. The muffin-top is what I refer to the fat collected around my belly button. It could just be the lighting, but the skin appears to have tighten a bit. I will work hard to keep it up for another 3 weeks, but I’m excited to see the outcome.

Please continue to support my progress by liking/following my blog! Thanks for reading!

Click through to see more results:  Intro/Day 3, Day 4Day 5Day 6Day 7, Day 9, Day 10, Day 11, Day 12, Day 13, Day 17, Day 18, Day 20, Day 24

Day 5 of CAC

I lost another 1.5lb since yesterday, but woke up this morning with mild soreness all over.

Muscle soreness resemble a continuous lull of pain for me, I just forget about it until I shift my body around after being in a static position for some time. It’s the worst when I crawl out of bed in the morning, makes me feel like an old lady as I slowly make my way to the bathroom. And half the time I see the bathroom occupied, and so again making my way back to my room and collapsing onto my bed in a fetal position.

Okay, enough complaining on my end. So, yes, if you want to see fast results, you have to work through the pain.

Day 6 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1/4 cup pineapple chunks and 1/3 cup kale which is filled with fibre, sulfur and iron which promotes cell growth and detoxes your system

Today’s smoothie tasted better than usual. I suppose compared to that ginger/onion smoothie or celery one, kale and pineapple makes a good combo. True or false, a person will choose to do a juice cleanse because it’s easy to drink (not to be confused with taste), convenient (though pricey) and is in fact packed with vitamins, minerals and water (minus the fibre).

I have never done one and most likely never will. Though if I needed to look frail and sickly for whatever reason, maybe to pull a prank on someone if I’m feeling mean, juice cleanse will definitely come in handy. Honestly, I haven’t found the golden method of weight loss, but my guiding princple is health. I want to look and feel full of energy and strength.

Lastly, please LIKE/COMMENT if you fiind any of this helpful at all. If you would like to hear more of some things, have a question, or a story to share, please post them. I would love to read about them!

Thanks! 🙂

Click through to see more results: Intro/Day 3, Day 4Day 6Day 7Day 8

Day 4 of 30 Day CAC

Today is Day 4 of my Cleanse for Abs challenge.

Do I notice a difference? I suppose I’ve dropped 1.5lbs since Monday morning, but not sure if it’s water weight or fat or a combination of both.

What have I been eating besides the breakfast smoothies? Yogurt, cottage cheese, fresh strawberries and blueberries, seaweed soup using bone broth w/ meat and connective tissue off the bones, raw greens, and green tea.

What other activities have I been doing other than the abs challenge? Hot yoga, strength training (kettle bell swings, 1 min planks, push-ups, and squats), and HIT workout for abs, butt and thighs from FitnessBlender on YouTube. I haven’t been able to run because I injured my foot, so it limits my cardio. I plan on incorporating swimming as my cardio replacement.

Day 5 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1.5 stalks of celery

My Tip? Use a straw to minimize the taste, it’s not pleasant.

Click through to see more results: Intro/Day 3Day 5, Day 6Day 7Day 8

30 Day Cleanse for Abs Challenge

I began doing my own 30 Day Cleanse Challenge in parallel with the 30 Day Abs Challenege for the month of June. Today is Day 3. It just so happened that these two coincided, purely accidental. However, it actually turns out to work perfectly together.

So here’s the deal. We all have abs, it’s just a matter of how much fat resides between the skin and muscle. The less fat you have, the more abs will stand out. Ideally, by cutting % body fat and enhancing your underlining muscular structure, you would start to see delicious abs in no time. Hence, I’m calling this my 30 Day Cleanse for Abs Challenege for that final home stretch towards beach-ready body.

Here’s my Cleanse regiment so far:

Day 1 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder

Day 2 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, (no protein powder because I knew I was having a lot of protein that day) — w/ addition of: 1/2 cup cucumber

Day 3 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: a .5 inch cube of raw ginger, 1 tbsp of raw red onion

Day 4 Smoothie: 10 fl oz of water, 1 whole organic lemon (peels on), 1 cup frozen spinach, 1/2 cup frozen mixed berries, 1/2 tbsp matcha powder, 1 tbsp protein powder — w/ addition of: 1/2 cup almond milk, 1 tsbp cilantro, 1/4 frozen cup pineapple chunks (from Trader Joe’s)

And now for the Abs Workout Challenege:

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Picture for EVIDENCE! I don’t know for other people, but I know the fact that I’ll be recording my progress makes me less prone to cheat and binge eat.

Click through to see more results: Day 4, Day 5, Day 6, Day 7, Day 8