Tag: weight lifting

Progress Report 3

Jamal MillerLeave a comment

Hello! And Happy New Year! It’s been a while since I’ve posted a progress report, so here goes:

Data collection #3, November 18, 2015:

Weight – 232.4

Body fat – 27.1%

BMI – 31.4

Data Collection #4, January 16, 2016:

Weight – 231.3

Body fat – 25.2%

BMI – 31.3

The holiday season was trying, per usual, and I did put on some weight. Last week I was back up to 237 lbs, but was able to get back down in just one week. I’ve been doing strong lifts in the gym, and made it a point to make sure I was really digging deep this past week. Adding 2.5 lbs to 5 lbs on each of my sets (each week) has kept me challenged, and really showcased the fact that heavy lifting, and a good amount of healthy fat consumption, can make all the difference during a carb detox/recovery. My weight was up and down since my last progress report, and it’s all due to those couple of carb moments, and slacking off on my intermittent fasting schedule. We’re back on it, though! Get ready for some results 😉

Overall progress since data collection #1:

down 14.2 lbs

down 5.3% body fat

It’s Like Crack…

Jamal Miller1 Comment

…stepping on the scale! So I broke my weight loss plateau, I’m feeling sexier than ever, and it’s Scorpio season! I’m below my September progress report weight, but I will not be posting another progress report until later this month. I’m one who gets very stuck on what the scale reads. I’m one who dreads hospital weigh-ins because they make you step on the scale with ALL of your clothes on, and with EVERYTHING in your pockets. So what is it that makes me – and plenty others in the world – step on the scale knowing that a person’s weight shifts up and down throughout the week?

The morning I weighed myself, out of pure curiosity, I was feeling light, and my stomach looked like it had shrunk a bit. “Let me get on this damned scale” I thought as I read the refreshed numbers under my feet.  Success! The plateau was broken. It’s been just under a week since that morning, and every morning since then, I’ve been tempted to get on the scale. This is why I’ve learned to avoid scales and monitor my weight based on how my clothes fit and feel. There’s no reason I need to be weighing myself every single day. I mean I could, but I’d only be pissed, discouraged, or overly motivated to lose weight.

For me, I know how I react to any weight gain, and it’s not terrible, but I definitely have my downer moment if the numbers don’t read how I hoped they would. Lifting weights regularly will make your weight go up and down, and I hit the weights pretty hard during the week. I remind myself of these things constantly, but still, there’s an itch that almost leads me to the scale most mornings. Does this happen to any of you? If you know you’re following your preferred diet well, getting in some exercise, and feeling generally positive about your body and progress, then why do we long for daily validation from these devices that haunt our bathroom floors?

Talk to me in the comment section, and shout out to all my Scorpios!

Lord of the Dance Pose

Jamal Miller4 Comments

Yoga and strength training go hand in hand. Stretching equals blood flow, and promotes healthy, strong, loose muscles. Tight muscles lead to injury down the road. Remember to stretch after every workout, people!