Tag Archives: personal training

Weigh Day (week fifty-two)

This is my 52nd week weighing in.  It is absolutely insane to think how much things have changed since my first weigh in.  Of course, today does not mark (officially) one year since I began this journey.  That will happen on Tuesday (July 10th).

This week has been fairly boring.  I went to the gym a few days for cardio, but since Wednesday was a holiday my weekly training appointment was missing.  I lifted a *tiny* bit of weight this week, but nothing that even made me remotely sore the next day.  Bummer.

As for my weigh in…are you ready for this?

199.2

A 2.2-pound loss from last week.  Can you dig that?!  I am *finally* under 200 pounds!  This is the first time I have been under 200 pounds since I was a teenager!  Seriously.  To say I am excited would be the understatement of the year.  Elated.  Speechless.  Excited.  And so much more.

Going forward things are going to change a bit, I think.  I still have weight to lose, of course.  My initial goal weight is 185 pounds, so I still need to lose 14.2 to get there.  However, instead of focusing solely on the weight loss, I may start getting more into lifting weights…building the lean mass.  I know this will (in a sense) stall, or significantly hinder, the numbers dropping on the scale.  However, I want to make sure when the weight comes off, my body looks good…and toned (and strong) muscles is what I need for that.

Over the last couple months I have been lifting less and less…and doing more cardio and endurance exercises.  And I have been fine with that, of course.  I want to lose the weight, and I want my endurance to be high.  Now, though, that I have relatively little weight to lose (compared to what I had to lose before), it makes sense to really kick it up on the weight-lifting front again.

This will also give me an opportunity to put some things I am learning into practice.  In order to build a lean, toned muscle structure, you need to work toward myofibril failure.  That means lifting 80-85% of your 1RM (the absolute most amount of weight you can successfully lift only once).  With such a heavy, intense weight I will be limiting to only 4 to 6 repetitions.  This will do a couple things: build muscle (of course), and strengthen/increase my fast twitch fibers.  That is something I really want also.  As of right now, I am mostly slow twitch (endurance).  I want that explosive, raw strength…and that comes from fast twitch muscle fibers.

Please do not be mistaken…I am not looking to be a body builder.  I am not looking to bench press 150+ pounds.  I just want to be lean, toned, and strong…for a girl.

So, this week I will be determining what my 1RM is for various exercises and developing a plan to maximize my weight lifting.  That is my short-term goal for the week.  Of course, my longer-term goal is still to get these last 14.2 pounds off this body.  My goal is to accomplish that within the next two months (by September 1st).  The other longer-term goal I am working toward is, of course, to get my personal training certification.  That should be right around September 1st as well.

What short- and long-term goals are you working toward right now?

-Erica

Let The Learning Begin

A while back I mentioned getting my certification to become a personal trainer.  Well, that is now official – I am working toward my certification.  My books arrived Monday and I have been buried in them ever since.

I have to be honest, though, this material is even more in-depth than I anticipated.  Looking through the book, I feel slightly overwhelmed…but excited.  The first part of my study manual covers the human anatomy, terms, and biomechanics.  Thank goodness I do not have to identify all 656 muscles in the body, but I do have to know around 40 of them (the major ones, of course).  I also need to be able to label the human skeleton (again, just major bones…not all 206 of them).  That part comes easily to me since I actually have training in medical transcription.  I will admit, though, that I have already learned a great deal!

The company I chose to earn my certification through is National Federation of Professional Trainers (NFPT).  They are accredited, and their exam process is quite intense…which means their certification is highly regarded.  On their website they state most people can earn their certification in about 90 days (although some do it faster, and you have up to one year).  I am a bit of a perfectionist at times (and school-related adventures elicit super-perfectionistic behaviors), so I will likely take my time and really get to know this material.  A grade anything other than an A on my exam would just eat at me forever.  Crazy, I know.

So, if I slide in a random anatomical term here and there, you will now know why…such as:  Denise worked my deltoids (anterior, medial/lateral, and posterior) to death last night.  My biceps and brachioradialis were even a little sore.  (That would equal shoulders and arms.)

What a difference a year can make, right?  This time last year I was sitting on my couch complaining about being fat…*wishing* it would all go away.  Funny, huh?

-Erica