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week 1 and my thoughts and questions

dietgirl09 Posts: 60 Joined: 2009/03/11	2009/03/22, 05:58 PM Well i have completed week one....no weight loss but i have been sore all week, working muscles i probably havent worked in a while....im optimistic and going to continue both the weight/tone program and the 12 week ab.....Im having a hard time with the cardio, not getting enough weekly, any suggestions??? i have access to a treadmill on tues/wed and fri...is there any cardio i can do at home like on the weekends???
jonshez Posts: 273 Joined: 2007/01/14	2009/03/23, 08:55 AM Hi! Congratulations on getting through week one! Get used to that sore feeling, it becomes a weirdly reassuring sensation - you know you've been doing yourself some good (or maybe that's just me). Make sure you keep that optimism, it's all too easy to get a little disheartened when you're 4 weeks in and you haven't miraculously transformed. You feel fitter and thinner in your head than your body indicates. There's a few ways to minimise that problem. - Don't be a slave to the scale. - Take weekly measurements of neck, chest, bicep, forearm, waist, hips, thigh, calf. Use the reductions you'll see there to keep you motivated (the scales are very bad at this!) - take photographs front and side on each week. I promise you in a few weeks you won't remember properly how you looked at the start and you'll be wondering why you're bothering. These progress pictures will be the answer. Extra cardio. They say that adding 30 - 45 minutes a day makes a reasonable contribution to fitness, it'll also help get the calorie balance on the right side. Anything that gets your heart rate up and a light sweat is cardio. Walking a little quicker, taking the stairs not the elevator, get off the bus one stop early, walk instead of drive. Just half an hour doing step ups on your stairs at home would do it. Hope that helps! Jon
jonshez Posts: 273 Joined: 2007/01/14	2009/03/23, 08:57 AM Oh and one other thing, you can't make up for a bad diet in exercise (I think BB1fit or Amy said that). If your diet isn't clean, you're on a hiding to nothing. Do a search for WSSC for a very good breakdown of diet content and balance between protein, carbs and fats. J
dietgirl09 Posts: 60 Joined: 2009/03/11	2009/03/23, 09:40 AM thank you very much for your advise....... ============ Quoting from jonshez: Oh and one other thing, you can't make up for a bad diet in exercise (I think BB1fit or Amy said that). If your diet isn't clean, you're on a hiding to nothing. Do a search for WSSC for a very good breakdown of diet content and balance between protein, carbs and fats. J =============