Tuesday, December 12, 2017

Lose It Wrap Up + My Results!

After taking the summer off from running and training, I was feeling rather out of shape and pudgy. Lucky for me, the Wisconsin Athletic Club started its Lose It program mid-September. The 12-week program was focused on losing weight and body fat and improving overall fitness through small group training sessions.


And what a difference 12 weeks can make! Going into the challenge, I was hoping to see results but was a little unsure about how much change I could actually make. However, I was focused and made it a priority to succeed. Although I'm not yet sure how I did compared with others in the program, here are my results:

Weight: -12.5 pounds
Body Fat: -9%
Fitness Tests: 
  • 1-mile run (improvement)
  • Timed plank (improvement)
  • Timed push-ups (improvement)
  • Timed stair climb (improvement)
  • Timed walking lunges (improvement) 

I'm thrilled with my results and I can tell that my fitness is so much better. Looking back, there were a few key things that really helped me be successful:

Working out all. the. time. I went to as many Lose It workouts as I could fit in my schedule (there were typically 3-5 in addition to my 1-hour training session). I also did additional workouts at the Downtown YMCA. A typical week for me included two-a-days on Mon-Thurs and a workout on Friday and/or Saturday for a total of 8-10 workouts per week.


Focusing on strength. Before doing Lose It, I believed for a workout to be effective, it had to be fast paced. I quickly learned HIIT was not the only way to shed pounds. One of the trainers forced me to slow down, lift heavier and do every single rep correctly. It was a total mindset change for me as I've always been used to banging out a high number of reps as fast as possible. I totally fretted that these sessions were not going to help me achieve my weight loss/body fat loss goals, but in the end I think they were the most helpful. So while I lost weight/body fat, I gained a lot of confidence in my strength and ability to lift heavier (thanks Travis!).

Joining Weight Watchers. I knew I had to clean up my diet to go along with all the working out. Joining Weight Watchers really helped. While no foods were off limits, I knew exactly how much I could eat. And because the plan is pretty flexible, I could also enjoy small treats here and there, which really helped me stay motivated throughout the 12 weeks.

Eating the same foods. My breakfasts and lunches were the same almost every day. Turkey Bacon and Egg Wrap. Tuna/Chicken, Sweet Potatoes & Corn Arugula Salad. Popcorn. Veggies. Light String Cheese. It's boring to eat the same thing all the time but my body responded well to those foods and it made things easy.  

Now that Lose It is over, I'm focusing on maintaining my weight through the holidays. I'll continue working with one of the WAC trainers these next few weeks until Lose It starts up again at the end of January. During the next round of Lose It, I'd love to shave off another 4-6% body fat as well as lose more weight!


If you're in the MKE area and need a kick in the pants to help you lose weight - or just improve fitness and strength - you have to check out the WAC's Lose It program. I totes recommend it and can't wait to participate in the next round of the program!

Finally, many thanks to the Downtown Wisconsin Athletic Club and the trainers I work with - Ellie, Travis and Mike - you guys are great!

Tell me: What are your best weight loss tips?

- ST

4 comments:

  1. Congratulations on hitting your results! Sounds like you really went after it!

    I am not a diet expert but if I have learned anything it is to stay away from fad diets. A healthy meal plan and exercise are the way to loose weight. And to keep it off is to make these normal parts of your daily routine.

    I am currently maintaining at 180 lbs. Which I think is pretty healthy for me but I think I would be better it if could drop to 170 lbs and hold it there. However I am not actively trying to hit the 170 mark. I am content with my current diet and work our routine.

    I know that once I start to crank up miles again I will shed a few more pounds. Due to my hamstring I have not been running long distances. My typical distance is 4 to 6 miles with an occasional 8 miler thrown in.

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