Good morning all and welcome to the beginning again, a time when we can start all over and do better than we did before. It doesn’t matter what you did over the weekend or if last week you feel a little short of your goals, all that matters is it’s a beautiful Monday morning and we have been given another wonderful opportunity to get better! Coffee is a must on a day like today, I got mine and I pray you got yours!
All of last week I didn’t really do anything in the gym at all and that was because I was being lazy.lol. Naw, the truth is I have been doing some things with fasting and I wanted to see how my workouts and fasting affect my fat loss. What I found is the gym has both positive and negative effects from a visual standpoint. If you someone like me who wants to see steady improvement and sometimes lifting weights adds to the scale fluctuating then it’s a little frustrating when you lift all those weights and you see that the scale has gone up. Now even though you know that logically you have several very logical explanations for this such as inflammation and other factors it still crushes me mentally sometimes. The reason I lift is that it makes me feel better but also for fat loss, I’m not at the stage where I am trying to build muscle just yet so I do high reps with lesser weights. Since the goal is fat loss, I continue to try to find my sweet spot when it comes to getting the fat off at a great pace but also feeling leaner and stronger. With the new fasting I’ve been doing I have to not work out at first to see what the fasting does on its own and then what happens with the longer fast and lifting. This week I’m back in the gym with a slightly different schedule but still the same amount of total visits.
I have fantastic news I brought out of the 500’s forever this last week. I’ve switched my weigh-in to Saturdays and this past Saturday it said 499! I was super duper happy about getting out of the 500’s because it’s been like 12 years or longer since I got below that! The fasting that I have been doing along with Keto has really helped in speeding up my fat loss. Now keep in mind this last week I lost 9 pounds without lifting just fasting and walking at the park. Hopefully, this week with adding the weights back in my overall week will be similar if not close to the same result. I have 3 times during the week that I fast for 42 hours at a time and the rest I do 18 hours. On the days that I feast I’ll be doing my lifting and on the days I perform longer fasts I’ll be doing strictly cardio and stretching exercise. So this week I’ll be lifting Tuesday, Thursday, Saturday, and Sunday, with the other 3 days I’ll be walking at the park and doing cardio on and off all day. I truly believe this is a schedule that I can stick with for awhile or at least until I reach a plateau and then I’ll switch things up a bit! I’m hoping to lose close to another 100 pounds by Christmas. If I fall short it’s o.k because it’s a process but I really feel like I could get there if I stay focused!
I’ve noticed that my fasted glucose is about 87 and after I workout and eat it’s usually no higher than 94 or 95 which is great! Ketones have not gone higher than 1.0 which I’m o.k with because my goal isn’t to get into deep ketosis yet. My goal is simply to make sure that I understand what affects my blood sugar the most and slowly eliminate those foods from my regular diet. Most of the 30g of carbs I get come from my greens and avocados anyway but I will continue to find new and delicious recipes and I need to be sure they don’t spike my sugar with their ingredients. I’ve noticed that even when I fast for 42 hours my ketone readings aren’t that different than when I do 18-hour fasts and while I’m not sure why ketone just isn’t the focus right now. Fat loss and energy are my top priorities right now and I feel pretty good about where both are at the moment.
The summer is here and it’s important that we keep in mind to stay well hydrated and protect our skin. The sun is an amazing energy source and wonderful for providing the best source of vitamin D but we need to be careful not to put ourselves in danger. Keep your water with you homies because it’s better to have it and not need it than the other way around. Folks of all nationalities need to invest in some quality sunscreen so as to not get overexposed! Have a fantastic summer and keep crushing your goals and doing for others! I believe in all of you and I am confident we will all be successful!
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