But I am seeing results. It may not be obvious results to everybody else at the moment, but the changes are happening, my body is getting tighter, firmer, toned. My ability to exercise has improved, my stamina, strength and my flexibility. It isn't just visual changes happening, it is changes to my whole body, my whole persona, and I am actually finding that more rewarding!
It excites me to see the contours and definitions developing as my muscles take shape, my clothes getting loser and not clinging to the wrong sort of bumps, but it also excites me when I can push myself a little further on a machine.
I am a work in progress, and I am still loving every minute of it.
Most people are under the illusion that muscle weighs more than fat, it doesn't, a lb of fat obviously weighs the same as a lb of muscle, as does a lb of feathers! A lb is a lb is a lb! But muscle is much more dense than fat, so by volume, it weighs more. A lb of muscle occupies less space than a lb of fat. Basically you can fit more lbs of muscle into an area than you can of fat. Also a lb of muscle burns more calories than a lb of fat, so even at rest, by increasing your lean muscle tissue mass you are burning more calories. So when people tell you that when your weight loss slows or even goes up slightly when resistance training it is because muscle weighs more than fat, it isn't, you are simply increasing your lean body mass and decreasing your body fat, so even if the scales don't show in your favour, you will see a difference in your shape, measurements and how your clothes fit.
~BREAKFAST~
It was going to be peanut butter on toast this morning, but I had run out of my beloved peanut butter *gasp*. So as I only discovered this after cooking my toast, I quickly dry fried a couple of eggs instead.
I also made my morning protein shake with my chocolate whey protein powder but with the addition of frozen raspberries, fresh strawberries and almond milk ... makes it so much more appetising!!
Also really filled me up so didn't bother with a mid-morning snack!
~LUNCH~
Had some fresh sweetcorn in the fridge yesterday, and some tins of crab in the cupboard, so with some extra ingredients decided to knock up a crab and sweetcorn soup for my lunch today!
First of all I stripped the corn off one cob and whizzed this in a blender till it became 'corn cream'. I then cooked this out in a hot pan, along with some chopped spring onions, finely sliced red chilli and fresh ginger cut into matchsticks. I then stripped the other corn off the other cob and added this to the pan along with two drained tins of crab. I then added some water to loosen it all up, some fish sauce and some soy sauce. Let it simmer a while, then mix up a teaspoon of cornflour with a dash of cold water and add to the pan, stirring as it thickens slightly. Break an egg into a cup and give it a good beating, then add to the pan and stir so it cooks into tiny ribbons in the soup. I also had a tin of water chestnuts in the cupboard and I love these, so for a bit of crunch and texture I chopped a few of these up and threw them in as well. Finished it off with some chopped up coriander and a good dose of white pepper and let it cool. This morning I just ladled it into an airtight dish to take to work and then heated it up in the microwave, absolutely delicious!
~AFTERNOON SNACK~
One of my magical energy bars today, followed by a bowl of strawberries with a fat free peach yogurt on top, om nom nom!!!
~DINNER~
First of all I chop up 3 chicken breasts and a couple of mini cooking chorizo sausages and chuck them in the actifry to brown, followed by the onion which is quartered and then separated into leaves. I then stir in two large teaspoons of harrisa paste and cook for another couple of minutes. (I use Belazu rose harrisa paste, it is gorgeous, rose petals are one of over 40 spices in it, amazing flavour). I add chopped up peppers ,a small tin of chickpeas, 1/2 tsp cinnamon and a chicken stock cube made up with some water and let it cook for another couple of minutes. Then add a tin of chopped tomatoes and some chopped up dried apricots and cook again for about 10 minutes. Leave to stand for an hour or so for flavours to develop then stir in some chopped coriander before reheating again. I served this with some Ainsley Harriot Spice Sensation cous-cous, easily made by adding some boiling water, covering and leaving to stand for about 10 minutes whilst it absorbs the water and fluffs up. Top with a dollop of fat free greek yogurt .. and enjoy!
Chickpeas are a brilliant, healthy addition to any diet, naturally low in fat, high in dietary fibre and rich in vitamins and minerals. Including them regularly in your diet can help you manage your weight, lower cholesterol, boost intestinal health and reduce the risk of developing type 2 diabetes. As well as a good source of protein the carbohydrates in these and other legumes, are digested slowly, reducing the blood sugar peaks and drops that can contribute to insulin resistance and diabetes.
~EXERCISE~
Gym day today and I loved it, as always. I upped my game and on many of the machines either increased the reps or the weight. I really concentrated on my breathing today and it definitely made each exercise easier.
When exercising, your muscles signal to your brain for more energy. To deliver more oxygen your heart beats faster and your lungs try to draw in more air. To maintain your performance, it is important to control your breathing to ensure your muscles receive a steady stream of oxygen.
When resistance training, the proper way to breathe is to exhale slowly while you lift or pull the weight, inhale as you return it to its starting position. So 'exhale on the exertion' is an easy way to remember it.
Holding your breath when exercising can be incredibly dangerous as it can raise your blood pressure and heart rate and cause you to become dizzy or light headed. Instead breathe through the entire movement in a steady, controlled manner.
Thanks again for reading
Jo
xx
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