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Overall not a bad week but I did have some issues which made it probably one the more difficult weeks since I started my challenge.   A massive headache and lack of energy on Monday made it really tough to get started and actually train.  I’m not sure what it was maybe stress but thankfully I got through it and didn’t miss any training sessions.

Training:

Like I mentioned above Monday was really tough due to a huge headache and overall lack of energy.  I had to really push myself to even start my workout. Luckily I did start though and got through it and increased the intensity from the previous week.  Really try and push yourself to not miss workouts even when you’re not feeling 100%.  The reality is we rarely ever feel 100% and could make all sorts of excuses why we shouldn’t or can’t work out, but the people with great bodies push themselves even when they are dead tired and absolutely don’t even want to think about a training session.

I started doing some HIIT (High Intensity Interval Training) in additon to my 3 scheduled workouts.  Doing high intensity intervals is a quick way to ignite your metabolism for up to 48 hours after.  Try getting that kind of metabolic afterburn from steady state cardio like long slogs on the treadmill.  By the way, you won’t!  HIIT is the way to go to torch fat and keep your metabolism elevated for as long as possible.  Couple that with high intensity weight training a few times a week and your fat burning abilities are at their highest.

I had to cut my workout short on Friday because my lower back started giving me problems.  In the past I occasionally had lower back spasms but this was the first time since I started my 12 week challenge it gave me any problems.  It was really frustrating to say the least.  It wasn’t something that I could continue to train through.

Nutrition:

I only have 5 weeks left so I really need to pay close attention to my nutrition.  I expect noticeable changes in the next few weeks and really want my lower abs to start showing so  getting my protein and veggies in every meal is super important.  It’s actually really important to eat fruits/veggies with each meal to balance out the acid in the protein I’m consuming. Protein is very acidic and if you’re not counter balancing with produce your performance and muscle gains will be affected.

A few meal examples:

Boneless, skinless chicken breasts stuffed with brie and spinich

* It’s a good idea to cook a couple chicken breasts early in the week so you have them on hand ready to eat.  They keep for a few days in the fridge and are excellent source of lean protein you should be eating.

Turkey sandwich on 100% whole wheat with spinich & avacado

* Typically I don’t eat starchy carbs unless I’ve just worked out.

Strawberries, blueberries & cherries!

Since I cut out desserts from my diet I’ve replaced them with a couple servings of fruit as a desert substitute.  Fruit taste amazing, and it’s health benefits are second to none.  (I can’t wait to destroy a nice brownie sundae though when I’m in maintenance mode!!)