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| Standard Plank Exercise |
In my last diet post, I did not quite make my goal of losing
desired inch in the waistline (for a total of 8+ inches). I also decided to lose four more pounds so I
would be on the low end of my ideal weight zone and could say I actually lost
over 40 pounds. In the past I shared how
quickly I lost weight in phase
one and phase
two of my diet and then slower in phase
three on a weekly basis. It was
harder in this phase to lose the little weight.
I am not making excuses for myself nor do I want this longer phase to
discourage others who might want to follow the same plan. These last few inches and pounds took longer
because I traveled three times, so I was not walking and exercising as I should
even though I was still eating correctly.
I often did walk over an hour a day, but it was not all at one time and it
was at a slow leisurely pace to look at things around me rather than doing
interval walking. At the end of each
trip, I was ill or suffered an injury that also set things back. Fortunately my weight mostly only went up a
pound one week and then down again the next week, my waist size was about half
inch change up and down too. Even with
that over all 4 phases (about 10 months), I am happy to say my figure has returned to an
hourglass shape and I am down four jean sizes!
These
few months were proof that sticking to a
routine is necessary to reach your goal and you must make time to
exercise. Just remember - good
habits take time to develop and healthy weight loss is slow but is more
beneficial than fast plans, as you are changing bad habits into good
practices. Also always consult a doctor
before starting a diet or exercise or diet program!
Week 25 = Lost 1/2 inch around waist plus gained 1 pound
Weeks 26 = Lost 0 inch around waist plus lost 3 pounds
*Weeks 27 = Lost 0 inch around waist plus lost 0 pounds
*Weeks 28 = Lost 0 inch around waist plus gained 1 pound
Weeks 29 = Lost 1/2 inch around waist plus lost 0 pounds
Weeks 30 = Gained 1 inch around waist plus lost 1 pound
*Weeks 31 = Lost 0 inch around waist plus lost 1 pound
*Weeks 32 = Lost 0 inch around waist plus gained 1 pound
Weeks 33 = Gained 1/2 inch around waist plus lost 0 pounds
*Weeks 34 = Lost 0 inch around waist plus lost 0 pounds
Weeks 35 = Lost 1/2 inch around waist plus lost 0 pounds
Weeks 36 = Lost 0 inch around waist plus lost 0 pounds
*Weeks 37 = Lost 1/2 inch around waist plus lost 0 pounds
*Weeks 38 = Lost 1 inch around waist plus lost 2 pounds - ALL GOALS ACHIEVED!
Week 39 = Lost 0 inch around waist plus lost 0 pounds - Maintained
size from previous week
Week 40 = Lost 0 inch around waist plus lost 1 pound - Still maintaining!
*Note: Weeks 27, 31, 34
were travel while 28, 32 were health issues.
In the final 3 weeks above, after seeing a news blurb on planking, I added that to my floor exercises. I believe the floor exercises were the key to changing my waist size and body shape. And I know the healthy diet and walking were what made the weight loss happen. Here is a video of the modified plank for beginners that I added to my floor exercise time. I started planks with 15 seconds the first 3 days, then 20 the next 5, then 25 seconds the following weeks.
Always consult a doctor before starting a diet or exercise program!
In the final 3 weeks above, after seeing a news blurb on planking, I added that to my floor exercises. I believe the floor exercises were the key to changing my waist size and body shape. And I know the healthy diet and walking were what made the weight loss happen. Here is a video of the modified plank for beginners that I added to my floor exercise time. I started planks with 15 seconds the first 3 days, then 20 the next 5, then 25 seconds the following weeks.
Always consult a doctor before starting a diet or exercise program!
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