Pilates, Bill-Paying Walk to City Hall, and an Answer for Jacqui on Fasting Workouts...on Day 84 of Phase 5

Hey, all. No scale today. Woke up for Pilates and rushed to drink the water and the caffeine (so I could do my fasting workout properly). I needed a bit more sleep to make it to 5 hours (yeah, Pilates days I don't sleep enough), and my policy is that unless it's an official weigh-in Sunday rush, I don't weigh without proper sleep. It always affects it negatively. Though I suspect had I gotten good sleep, I would have had a nice one. :)

Got to the studio and one of the staff who hadn't seen me in a while looks me up and down, up and down and goes, "Um, you look really different." I said, "Yep. I am different." She says, "No,  I mean, REALLY different."

Heh. I like dat.

Okay, the workout was tough. She gave me fewer rests to keep my heart pumping. I got slightly woozy at one point and we finished up the last sets on my back. I asked for an extra workout this week (on Wednesday), so that I could just ramp up and take advantage of a good breathing week before more pollen onslaughts cometh.

Got home, and I saw a bill had arrived (water and trash from the city). I decided to just walk the couple blocks there and back and pay it. Now, that sounds like NOTHING. But for years, I let hubby pay the bill cause I didn't wanna drive or walk TWO FRICKEN BLOCKS each way. Yes, I had that little vim and energy. And forget on warm days. No way. I'd pass out at 280 or 299 or 250 pounds trying to do that.

Now, I routinely just up and briskwalk there and back without a second thought about if it's 88 degrees or I'm sweating.  Having energy rocks!

Jacqui asked  this under yesterday's post:

You've mentioned something about a fasting workout lately. I guess I missed the explanation of that. What is it? I'd be interested in checking into it.. because it really seems to be working for you.

Well, I'm still in the experimenting stage. But for now, I can say, YES, it IS working nicely for me. I tended to be a much slower loser. As I incorporated I.F. and then Fasting Workouts, I noticed my belly fat really burning off. The proponents of I.F. who claim it improves insulin sensitivity must be on to something, cause my stubborn visceral/belly fat is surrendering (at last). Now, you didn't ask about IF (you can google Intermittent Fasting and get plenty of info); you asked about my Fasting Workouts.

Basically--and you won't believe how simple this is, and it's not a new concept--you workout WITHOUT HAVING EATEN for a spell (with only water and caffeine in your system) and then do not eat for at least one hour afterwards. There's a metabolic/physiological reason for doing this. You can read THE NEW EVOLUTION DIET by De Vany to get the whole scoop. Or google it. :) Here is a statement from the book:

I go to the gym in the morning, not long after I wake up, for the simple reason that a workout is more effective if done on an empty stomach. You burn more energy this way. Sometimes I have a cup of coffee first, but nothing more; the caffeine starts the adrenaline flowing, increases blood flow to the muscle, and mobilizes glucose for burning. That, too, runs counter to what you may have been taught. The idea that you should eat first—the “experts” usually counsel a big helping of carbs, supposedly to fuel your muscles—is actually counterproductive if burning fat is among your goals. Later I’ll explain why it is better not only to exercise hungry but also to put off eating afterward for up to an hour.

I decided to try his system. I like it.

So, how I do it for maximum results:

I intermittent fast when I can before the workout (ie, go 14+ hours without eating, ideally 17+, dinner having been my previous meal, natch). I drink 2 to 4 glasses of water first,  and then about 30 to 45 mins before working out, I drink a caffeinated beverage (1 to 1.5 cups is what I do). For me, it's a nice fresh cup of java. Strong black tea is fine. I prefer coffee as it has more caffeine.

Once the caffeine is nicely in the system, I work out HARD. It might be for 20 mins or it might be for 55 minutes, but it's not a little stroll or some side bends and two push-ups. It's going for it!  WORK THE MUSCLES. Breathe hard. Pump the heart. Sweat.  Which is why I like to do it in tandem with my trainer-guided Pilates or a PlayWalk with Hubby with Sprints. Both make me go for it. Get to the muscle fatigue.

I'm not gonna explain the science. Read the book or google and find the discussions. But this is what I've experimented with a couple weeks and my weight loss has nearly doubled and it's COMING FROM MY DANG BELLY AT LAST!!!!

I find I can work out BETTER at Pilates on an empty stomach. I can imprint harder, I can be more flexible, nothing is in my gut impeding. I can bend over without refluxing. Nice.

Anyone who is insulin resistant really should give it a shot.

So, Jacqui, hope that helped. Try it. Let me know how it goes for you.

Note: I'm assuming those who want to try this have checked it out and confirmed it's okay with their physicians. I have multiple medican conditions, and I wouldn't do ANY tough exercise without an okay. Some medical conditions contraindicate fasting (especially blood sugar disorders). So, use your head and use your doc's advice!

Am Still Melting with Fasting Workouts, Walnut Butter with Cinnamon rocks, some Paleo Friendly Fast Food....on day 81 of Phase 5

Tanita-san: 203.4

Yep. Dat's right! Even with two days of some extra calories, even with eating roast pork, steak, shredded beef, guacamole, and yesterday, some sour cream with that shredded beef. And gluten free cookies. Today, no cookies, no beef. But it was great to have a change and make sure I get a kick of dietary iron and carnitine.

I also had walnut butter with my apple snack. I mixed in some true cinnamon (thanks, Anne H, for the tip to it) and a sprinkle of splenda to get a paste that made the apple with it combined taste like apple-walnut torte. So nice. If you haven't ever tried any nut butter other than peanut, try walnut,almond and macadamia. Better for ya than peanut.

(Note on cookies: I hadn't had a treat in a while and got these from Netrition thinking, eh, they will likely suck. Wrong. They were amazing. Had three with my coconut milk for dessert last night. They are named Island Lime, but I call em Island Coconut. I don't taste any lime. Which is fine. I love coconut flavor.) They're not Paleo. They are pricey (so incentive to not eat them often or a lot). For the occasional about 120 calorie low-carb treat, works. Lotsa fiber is a plus.

Honestly, I thought weigh-in would suck given the sodium blast in the guacamole and beef (it was from CHIPOTLE, so you know, fast food salt!). And for those doing Primal/Paleo/Primarian--one of those salads from CHIPOTLE with the greens, salsa, guacamole, fajita veggies, and protein (chicken, beef, or pok) is plan-friendly. Just skip the wraps, beans, rice, corn. If you're Primarian, you can have some of the shredded cheese as an option. I got two salad bowls. One with beef and one with chicken. Had one for lunch and one for dinner. No cooking day!

But I can see my body changing when I examine it naked. I can see the fruit of my core-work starting to show as the belly fat burns-burns-burns away. I look "normal" to my eyes when I spy myself in a shop window reflection. I don't see the Fat Princess (though I'm still obese). I see...kinda normal woman looking back.

I'm psyched!

But....

I haven't been able to do my walks in the last couple days (rash is healing and must reduce sweating and exposure to heat/sun/humidity), so I made sure to go fasting into my Pilates session yesterday. She had to put refrigerated wet towels on me periodically during the workout, but we got through it and I did fine. Flexibility has increased with less fat in the way. Strength is going up. I feel good!

But I miss walking. I miss it bad. This is a mindset change. I used to--for years!--have the hardest time motivating myself to do any exercise, and especially anything remotely cardio. Now, I want my walk. Damn rash!

For those who gave suggestions, thank you! (And for the compliments, cheers, encouragement.) I think mall walking seems the most Princess-Friendly, as long as I can reverse my sleep schedule to the morning walking time pre-shoppers. I hate dodging shoppers and dealing with horrible parking traffic at the local mall. It's a popular one.

So close to Onederland. Here I cometh!

Well, please remember the tornado victims today in prayer and donations. Let's take care of our own... and let's pray that storms will be calm this summer in all regions. I know in Miami, hurricanes are a big fear of mine. In other area, tornadoes. In others, fires. In others, mudslides. And so on....let's pray for benevolent weather....

Have fun this weekend. Go listen to festival music. Go to a park--and, heh, we have a retro hippie festival near us this weekend, but hubby has to work on book. I might yank him away for an hour or two and take a parasol.

Be well...

Salt/Low-sleep uptick, which will be gone, soon, no worries. And some pics of pre-and-post Easter feast and a quickie fix for the too big t-shirt so you can use it a bit more, fasting workouts continue......on Day 77 of Phase 5

What a lovely Easter. The day was sunny, warm, and pretty. I wore a dress for the first time in...I honestly can't remember.

Today, Tanita-san shows a 1 lb uptick to 207.2. I know what this is. This is sodium and this is lack of sleep.

1 Sodium: I cook with no added salt EXCEPT on meats and chicken (I hate animal flesh sans salt. Ugh. Some, not a lot.) But Easter's brunch, we had ham and roast Cuban-style fresh ham (pernil, we call it). Both have salt. I also had an ounce of Manchego cheese. My contribution to the feast was a large organic vegetable tray and a large organic fruit tray. The veggies were numerous and I had plenty. The fruit was delicious, and it served as my dessert.

I had no fried stuff (alcapurrias).
I had no bread or crackers.
I had no corn pudding.
I had no sugary crap--candy or flan. (And I adore flan.)

I had 1 tablespoon of a no-sugar, low-carb custard my sister made for me. Very light and subtle. No sugar rush. I have the leftovers home to enjoy after supper for a couple days.

And two days of not-enough sleep. That always does things to scale/progress. But, I am back on undistracted track. I have an MD appt tomorrow, which does mess with my sleep schedule, but I'll try to get as much as possible. I also had my Pilates session today, and it was great. New stuff. Progress. Trainer happy with the less fat in ONE WEEK noticeable in my abdominals.

But...back to Easter Sunday:

After I ate and chatted and digested a bit, I changed into workout wear and played ball and Frisbee. :D  Not calling it exercise. Calling it PLAYING. And it was fun. Sweaty fun that made my heat rash worse. I slathered cream on it and kept going.

Here are pics of me before the feast and after the outfit change:

Colorful for Easter

Sporty for Easter

Activity is now my normal mindset. I try to add it to every day in some way. Even holidays. Plus, let's face it. If you have kids in your family, kids like to play/run/throw/jump/climb. If you bring out a ball/frisbee/net/shuttlecock/puck/stick/bat, they're gonna wanna do something with it WITH YOU. So, have lots of gear handy and have fun with them.


Okay, time to walk. Sun is low and my poor rashy arms get a break from strong direct sunlight. If like me you are getting smaller and not able to wear a lot of your stuff (another big bag of clothes got donated yesterday and I have oodles to go), here is a quickie solution for t-shirts:

1 knot, 1 too-big tee wearable

Yep. Just a knot to the side and it's kinda fun wearing it this way. Makes your butt look pretty decent, cause it's longer in the back, hugs it a bit, and makes it not a slouchy, frumpy mess.

And to close, this week continues the fasting workout experiment. I went in to Pilates on a coffee-n-water only tummy. No loss of energy. Last week, I took a pic of me drinking some iced black tea (made fresh, made dark for caffeine) before my fasting-walk:

Drinking tea pre fasting-workout

I have leftovers in the fridge for supper (shredded BBQ chicken with salad fixings and fruit) and a bunch of new workout clothes (DANSKIN NOW and Just My Size stuff from Walmart. Cheap and useful for when size changes rapidly. :) AND I got COLORS. Woooo.)

Yes, colors. I wore radical pink to Pilates with light grey shorts (not black on black).

Enjoy your evening, have a sound meal, if you didn't move today, take a nice walk or do something in front of the TV. Rest well....be well...

My Love Affair with Tanita-San Blooms Still! IF/fasting exercise rocks! Even a Salty Soup (to purposely raise BP) didn't derail me much, huh?....Though I weep Over My Non-Fitting Shoes...And ***I****SPRINTED****...on Day 72 of Phase 5

Tanita-San: 207.8

-2.4 lbs since Sunday. IF and working out on empty stomach continues to rock. The experiment will go on, natch. Let's recap shall we, since I started the IF/empty stomach exercise:

210.2 on Sunday, official DDDY weigh-in; I IF-ed before it for 16 hours
209.4  on Monday, and right afterwards, I went to my workout fasting
208.4 on Tuesday, lighter exercise day. Had an interval play-walk with sprints
207.8 on Wednesday after waiting 17 hours after dinner--breakfast after WI. I suspect I'd have had a greater loss if I had not had the Whole Foods veggie soup which was so salty I added 3/4 cup of water to dilute on Tues evening. But I needed to bring my BP up, hence the salty soup as a deliberate strategy.

I am astounded by that progression. IT IS NOT NORMAL for me, not even at a higher weight. Ever. So, to make sure it's not some weird flub, I will continue to see how this goes. If I see losses more than 1 to 1.4 or 1.6 pounds a week, then I know it's changing to this strategy, cause I'm still at 1200 cals and still at the hydration level the DDDY requires. I only changed the meal scheduling and working out at least a couple times a week in a fasting state. That's it. Food plan's the same. Calories the same. Water the same.

The studies that show IF improves insulin resistance may explain it some....and studies show fasting workouts help increase fat loss (optimally if you don't eat within an hour or so AFTERWARDS, and especially no sugars)....maybe.... it's what I hope, cause I have improved and want to continue to improve.

....or.....

It might well be a coincidence, flub, oddity. But, hey, I like the progression so will continue.

If you try it, let me know how it goes. Don't change your low-cal diet or any other intake or sleep. Just see if working out on an empty stomach and not eating for an hour or more after makes a difference in weigh-ins. And if you do both IF and the fasting workout, let me know, too. I wanna see what that does or has been doing for YOU

Anyway , NEXT THING...

I spent some time trying on assorted sandals since the weather has warmed up, and most are unwearable. I need to upload a pic of one of my fave red ones that simply are beyond me now. Too wide. Sad and happy both about that.

I have to jot down some basics I need to get at the mall tomorrow or Friday in terms of bras and shoes and clothes, just enough to get me through a size. Cause this is mighty expensive buying clothes so often. And now SHOES???? OMG shoes are expensive. (Well, non-crappy shoes, shoes with lots of cush and good leather and that breathe are expensive.) I need a strategy for that to minimize budget pain and maximize use while I lose (meaning hello Spandex!) Maybe I will wear cheapo shoes for a spell (and hope it doesn't give me fungus or something like last time years ago when we economized and the cheapo shoes messed up my toenails.)

Anyway....I'll focus on the good. Body is mobilizing. Blood pressure is down. Belly fat is  burning off. Feet are slimmer (and cuter!). Appetite is minimal. All good.

And what's really good? My knees are not complaining today from the two very brief sprints we did yesterday in our playwalk. I have not sprinted in...um...who knows. A long time.I've wanted to badly this week. Just run a bit and feel it. FEEL the speed. So, when on our playwalk yesterday, I asked hubby to sprint with me. We only did it twice. Both times no more than half a street block. But all out. All out (as much as my 51 year old fearfull, knee-impaired self could go all-out). It was scary and fun. And while my knee was a bit testy in the evening after dinner, it was fine this am. So, I will incorporate more sprints into playwalking. :D

Yes. It felt soooooooooooo nice to do it. To feel the heart pound like mad and breath saw like crazy and blood pump and knees go, "Hey, wait a minute, what was that?" I wouldnt' do that a lot. I did get some slight knee complaint. But it was transient. And I still am happy about doing it.

And what else did I discover? Walking backwards makes stiff hips feel good. Yep. We not only sprinted, we walked backwards, sideways, criss-cross, and just made it a sort of spontaneous "let's do weird cardio stuff" sort of walk. We made it PLAY. And it made it go fast. We wanna do more play. Hubby and I plan to take some sort of ball (lightish) and toss it as we walk. Kick it. Jump with it. Lob it. Whatever...just PLAY and make exercise fun. :)

Try something new in your workout today. Be random. Be playful. Experiment. Surprise your body!

I hope you have good things to report today. Be well, people. Be really full of joy and well....