Part 3 of my transformation series gets you over to the sweaty part: The work-outs that are just as essential and important as the nutrition if you want to lose weight and get toned . It may sound weird and hard to understand, but I loved every work-out, every single drop of sweat, every feel of soreness, every muscle ache and every hour of hard work during my journey and I still do. At heart I fell in love with exercising and with treating my body right. And this makes me believe that I can reach and achieve everything that I want.
But let’s rewind : Haven’t worked out for a total of three years it was super difficult to get moving again. As they say, the struggle was real. And when I decided to sign up at a gym after this long break, I choose one close to my work-place. Sports after a day of work just seemed a bit too much for me to handle and the lunch-break at 12 seemed like the perfect timing to go sweat a bit, but not too much since there were still 4 hours of work waiting for me afterwards. I was definitely taking things slow and this first plan went pretty smooth, primary because I wasn’t actually working out.
To be honest, it was more like spending an hour away from the office, moving a bit from left to right. I was the incarnation of the classic cardio bunny without a clue. My training started with 30 minutes of treadmill followed by leg inside,leg outside,leg up,leg down and some ab-work to finish. And this day by day, five days a week. Sure I did have some soreness in my muscle every other day but the results tarried of course. So yes, I did mistakes and I did lots of them, but did that stop me from getting closer to a better me? No it didn’t, actually making these mistakes helped me understand my body’s needs.
Every work-out is still better than no work-out, but in order to reach the goals I set myself, the stuff I was doing was far from being enough. It was only after my sister explained me that if I ever wanted to look like the girls I admired, I had to train differently, that is to say like a man. Now this may sound weird to some of you, but it’s completely logical:we actually do have the same muscles as the guys and therefor we should train them in the same way. Mind-blowing,isn’t it? 😉
When Jean Marie, my coach, handed me my first training program, I was very confused and over-challenged. All these expressions and weird words and exercises turned my face into one big question mark. Fortunately he explained every exercise in detail to me and even made a demonstration on how to execute them properly to avoid eventual injury because of bad posture.
Uprightly, I felt very lost the first few times I went to the gym with my new plan at hand and it took me all of my guts to enter the guy’s zone: the free-weights area. I didn’t feel very comfortable and had the impression that everyone was sneering at me, but after a while I realized that the guys seriously didn’t care. Some of them were even so kind as to help and correct me if my execution wasn’t right. So don’t be afraid of taking the dumb bells and go all in. And please screw this old myth that working with weights will make you look manly, it’s definitely not true. Lifting heavy will only help you to shape and firm your body the way you want it. And,bonus, the more muscles you have, the more fat you burn
Weird fact: After my first leg work-out ever I was nauseous because my body wasn’t used to this type of accelerated effort. Insane,seriously!
Work-out by work-out the free weights and these ,,manly” exercises became more familiar and I fell more at ease. Once my program got a bit more intense and I had supersets( two exercises directly after another) added to it, the gym I went to was too small and the lunch-break too short. Can you believe I actually had an argument with a granny who wouldn’t understand that I needed the leg-raise and the dumbbells at the same time? 😉 We were fighting for more than ten minutes, seriously! Hence I signed up at the same gym my sister is going to, which makes it even more fun as, not only do they have a bigger selection and choice of machines and weights,but we are also able to help each other and therefor intensify the exercises even more. Sometimes we also tend to get a bit too chatty, but we always finish our work-outs,even if it might take the entire evening haha.
What I’m trying to say is that the place you work out at is also important. Make sure there’s enough weights, enough space, enough machines and that the atmosphere is agreeable. Nothing discourages more than going to a place where you don’t feel comfortable, so go and try different gyms to see which one you like best. And if, for some reason, you don’t like the place you go to anymore, then do it like I did and just leave and look for a new one that suits your needs a bit better.
To start the day I’m doing 40minutes of fasted cardio with my Everlast Sweating belt. Now what’s fasted cardio and what exactly does this belt? Since I’m not an expert I’ll do a quick explanation on that: It’s basically cardio on an empty stomach (more info here). The sweating belt, as the name says, gets my tummy area dripping and this helps me to get rid of the stubborn water retention. So I get up at around 5:40 a.m.,brush my teeth,wash my face,take my pre-workout, put on my gym clothes, jump in the car and head to the gym (with some bad-ass Rob Bailey tunes in the back) to kill the treadmill. This may sound horrible and the first days it seriously was, but after a week I got used to it, after two weeks it was already a part of my day and right now I actually really like working-out while everyone else is still asleep and it’s all calm and dark outside (cardio with a view you know) Another bonus is of course the hot shower that’s waiting for me,so good,seriously 😉
After showering I go to work and have my first meal of the day. Between 5-6 p.m, I get back to the gym and do the muscular workout. Yes you heard right. At the moment (and for the coming three weeks) I work-out twice a day and this makes it even more important to stick to my nutrition plan to a T, otherwise my body will probably refuse to work properly at anytime. I attack each muscle group once a week to give the muscles enough time to fully recover. The legs have the honor to ,,die” twice a week, but since the leg-days are far enough apart, this won’t cause any damage of course. So here’s an example of what a work-out schedule may look like :
Monday-Back with Lat pull-downs, Rows, Flies
Tuesday-Legs with Deadlifts, Squats, Leg-raises, Sumosquats, Calves
Wednesday is usually my rest day
Thursday-Shoulders with Side and Front raise, Arnold Press,Back Flyes, Shoulder Press
Friday-Legs again with a variety of Squats, Calves, Legpress
Saturday-Arms with different Bicep Curls and Triceps Push-downs
Sunday is then also a rest day
I usually do 5 sets of each exercise with 9-14 repetitions.
You can find all these exercises explained in a video and much more right here
Another quick update : During my latest check-up on Tuesday, we measured a bodyfat percentage of 17,4%when two weeks ago it was still 18,1%. I also managed to lose another kilo,even if that number on the scale isn’t of any more importance to me, but it’s still nice to see things moving.Definitely keeping the good work up!Nothing can stop me 😉