My total health journey: Summer 2019

Hi guys! Today is the day that I reveal my end results from 5 months of eating clean and working out! Let’s first talk about what I changed in the past month/ month and a half, that helped me reach my goal. I lost around 5 kg since January in a very sustainable way that gave my body and lifestyle time to adjust. This way I can maintain my lifestyle. It was not a CRASH DIET or something like that. Let’s dig in to the details!

Food

The last time that I posted, I was still eating carbs. But since then I changed up my diet. I decided to not eat carbs and switch my energy source to fat (healthy fats). This had a big influence on my body and the changes really started to happen from this point on. At first it was very hard to not eat any bread or pasta anymore, but now I’m kind of used to it and I also really like it. It also had a very positive effect on my bloating and I felt more energized. This probably because I also ate more vegetables. I also decided to drink 2 liters of water every day, at least, and drink as little coca cola zero as possible throughout the week. Besides all of this, I only ate berries as a snack and didn’t eat anything past 20:00. 

Fitness

I made the most changes in my fitness routine.

  • I changed up my cardio a lot more! I started doing 40 minutes on the elliptical machines and 10 to 15 minutes of walking on the treadmill. This turned out to be around 500 calories burned each time. If I still had some time left I’d also do some ab exercises. (Around 70 calories). I tried to do this 3 times a week, at least!
    • Usually I do my ab exercises in a 40-10 interval training kind of way. I changed my routine up a bit and included some more lower ab exercises and weights.
    • In total I did around 10 exercises
  • When I wouldn’t be able to go to the gym in the weekends I did HIIT workouts! I used to do exercises with blogilates on youtube, but since I wanted to change up my routine I made some HIIT workouts for myself. This is what I usually do:
    • HIIT workout example
      • 40 seconds on – 10 seconds off for each exercise!
        • Squats
        • Jumping Jacks
        • Burpees
        • Lunges
        • High knees
        • Lunge kicks right
        • Lunge kicks left
        • Soccer runs
        • Butt kicks
        • Squat to side kick left
        • Squat to side kick right
        • Plank
      • I did this circuit for 2 to 3 times depending on how much I could take that day. AMAP (As Much As Possible)
    • After my HIIT workout, I’d usually also do an ab routine HITT workout, as I mentioned earlier (You can also look at my other post for an example on this)
  • On the days that I didn’t have the energy to workout, I decided to walk with my dog. I tried to walk for about 5 km every time at a speed of just under 6 per hour. This turned out to be 300-400 calories per walk!

I noticed that doing a lot more cardio did the trick! It helped me burn that belly and muffintop fat a lot! But I also did a lot of muscle and body weight exercises to change up the cardio, this helped me boost my metabolism and not only helped me lose weight but made me look more toned!

These are my most pro tips for weight loss! 

  • Drink a lot of water (2L a day)
  • Try to cut the carbs when you want to lose belly fat! Change it up with healthy fats but don’t overdo the fats.
  • Don’t eat to much tropical fruits, they contain a lot of sugar. I eat a lot of berries instead
  • Cut the sugar intake
  • Eat enough proteins such as chicken, …
  • Do a lot of cardio if you want to loose fat, but don’t forget to also start with body weight exercises such as squats (f.e. implement them in HIIT workouts). This way you also build muscle and your body will look more toned and you won’t have loose skin.
  • Don’t overdo yourself. Try to find what works for you. This is what worked for me and I’m not a specialist so do a lot of research before you begin on what you would like to do!
  • Buy some fun sports accessories such as a fun workout outfit or a fitbit.
  • Try to walk at least 10,000 steps every day!

My before after photos

First of all: This is a before from last year, when I completed my health journey then. I weighed 65 kg then. 66171000_1151856291668747_5350271800355848192_n

As you can see, I lost a lot more belly fat and muffintop fat since then. I’m a lot more toned and I also feel a lot healthier!

Next up: This before photo is from january this year, right after the holidays. I let myself go during winter, also because of all the work I had for school and because it was so cold. I’m not planning on doing that this year haha :D! I also really changed my lifestyle and I can’t even imagine a lifestyle without HEALTH anymore!

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I lost a lot of fat around my belly, hips, legs, … basically everywhere. And the muscle increased. I also feel like I stand up taller because of my core strength. I also lost a little fat around my breasts, but not a lot. Besides that I feel a lot happier. I didn’t feel good about myself and also mentally I didn’t always feel that positive. That has changed a lot! I also fit into a small sometimes, which is super crazy for me! My weight is currently 62 kg. My goal was 61 kg. Maybe I’ll drop just before I go to Greece because I’m super close, but I’m already very happy with my weight loss journey and I also gained a lot of muscle!

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This is a photo from January 2018. My muffintops look like they are shaved off in this comparison (haha :D). I’m so happy with the things I’ve already accomplished. I’m planning on getting more toned and losing that last bit of fat around my belly and hips! I feel so good and healthy, and I can say with certainty now that I really changed my lifestyle to a healthy one, one that I can sustain and that I don’t want to give up any time soon. I’m planning on working out a lot more next year in Antwerp, to not only be even more healthy but to also help myself mentally! I’m even thinking about taking boxing classes next year.

So this is the last blogpost for a little while. I reached my summer body goal and I’m so happy about it. I didn’t think I would be able to cut carbs and to look like this. But I achieved my goals through hard work and perseverance. And the things about this is, that everybody can do what I did! You just have to go for it!

If you have any more questions, ask me on Instagram (@lauralynnsworld) or in the comments!

Have a nice summer!!

Laura

 

My Fitness Journey: Update 2.2

Hi guys! Welcome back to another update blogpost. I decided to give you guys an update every month instead of every two weeks because that way I could tell you guys even more and show you if it worked or not! 

Food

These are the things that I changed up in my diet the last few weeks. I have to say, honestly, that I have had my difficulties and cravings from time to time. I sometimes also caved and ordered a very carb filled pasta. And every time I did this I felt good at the time of eating it but afterwards I felt so bloated and sometimes I even had a little stomach ache. I’ve noticed that last week that when I ate something not too healthy I felt a little sick and I slept so bad! So I guess that means that my body is getting used to the healthy food and doesn’t want anything else anymore haha. So, I’m basically doing the same things as I posted in my previous blogpost. These are some other things I’m doing:

  • I’m still not drinking any soda. I do sometimes drink cola zero, mostly in weekends, but I try not too! 
  • I’ve been implementing more fruit and different kind of vegetables such as broccoli. I have noticed that this makes me feel more energized and it tastes very nice with the right kind of seasoning. 
  • I have been trying to only eat one meal with carbs every day. Yes, that means that I have been eating something else besides bread as a lunch sometimes. (f.e. a salad) I also only eat whole grain foods and spelt everything. This makes me feel less bloated and it helps me to not get hungry to fast. Sometimes I eat bread as a lunch but I eat a big salad with chicken for dinner. 
  • I’ve been eating a lot more apples again. I feel like this really helps me with my cravings and it activates my intestines which helps me burn more fat.
  • I’ve been drinking 1,8L to 2L of water every day. I read that if you eat a lot of salt you need to compensate with drinking more water (’cause I will NOT be giving up my salt). At first I had to go to the toilet every 5 minutes, but now my body is used to it and it kind of craves water?
  • I told you guys before that I’ve been doing intermittent fasting. ( not eating between 20:00 and 12:00). This has been hard sometimes because my belly tends to make a lot of noise in class in the morning. But I noticed that when I drink a coffee when I’m feeling hungry, my belly goes to sleep again. So this is what I’ve been doing for “breakfast”
  • I’ve also not been depriving myself. If I want a donut real bad, I’ll just have one. But I decide that that’s going to be the only donut for a week. I want my body to be happy, so if it wants a donut I’ll give it one. But I just try to limit it and count all of my calories so that I don’t go overboard (I eat around max 1700 calories a day when I work out, 1600 when I don’t work out)
  • CHICKEN is my best friend at the moment. I really need my proteins to gain muscle and it’s just soooo good! You have different kind of chicken (Italian, thai, …) in Albert Heijn and they are really delicious! 
  • I’ve declined my pasta intake. This is the hardest thing ever because I’m a pasta addict but I do notice that I’m less bloated. When I do eat pasta it’s a whole grain version and a not too big portion. 
  • I’ve been baking everything in cocos oil and adding apple cider vinegar to everything that tastes nice with it. 
  • Greek yoghurt is my go to when I have a craving. It’s so healthy and it also helps to recover your muscles! 
  • I’ve also been NOT drinking too much alcohol. The only thing I sometimes drink is one glass of red wine which isn’t too bad for your body actually. 
  • DARK CHOCOLATE is my savior. I eat one little piece after my dinner to calm down the cravings and it’s just so delicious (and good for your brains as well!) 
  • I’ve also been eating a lot more healthy cheese such as feta and mozzarella. They have a lot of proteins in them and they fill you up very quickly!

 

Fitness

I’ve changed up my routing quite a bit.

  • I’ve been doing 30-35 minute cardio sessions instead of 20 minutes every time I go to the gym 
  • I’ve been trying to go 3 times a week + a blogilates workout at home 
  • I’ve been implementing HIIT sprints. That means that I take a very fast sprints (as fast as possible) for about 30 meters, than I walk back for 30 meters. I do this 10-15 times. This tends to attack your belly fat very hard!! Not only have I been doing HIIT sprints, but I have also been doing it on my machine in the gym. I go very hard for about 1-2 minutes (around 120 steps per minute, heart rate around 180, resistance around 7,8), then I go really slow for about 2-3 minutes (85-90 steps per minute, resistance around 4-5, heart beat around 155-160). Mostly when I notice that my heart rate has calmed down and that I don’t have any problems working on the machine, I start going hard again. I do this for about 30 minutes! (it burns 330-340 calories)
  • When I do blogilates I mostly do 3 videos and then 2 Ab videos (f.e. ultimate fat burn workout)
  • After my cardio routine, I do one of three muscle groups
    • My butt routine 
      • 40 seconds on, 15 off: kickbacks (one set on each leg)kickbacks
      • 40-15: fire hydrants (one set on each leg)
        Fire-Hydrant_Exercise
      • 40-15: heel kicks (one set on each leg)
        OrangeIlliterateDiscus-size_restricted
      • 40-15: bridges (2 times)
        hip-bridge-1
      • 40-15: squats
      • 40-15: lunges 
      • 40-15: narrow squat step back
        Squat-and-walk
      • 40-15: reversed lunges
        ReverseLungeKneeUp
      • 40-15: squat to sidekick left + sidekick right
        squat-side-kick-exercise-illustration
         
    • My leg routine (I’ll explain this one to you guys in the next update!)
    • My muffintops routine (check out my previous update!)

After all of this I do my AB routine! I try to variate between all of my moves from time to time but these are a few of my favorites: (I’ll be making a video about my ab routine soon!) 

 

 

Before After! 

1 month difference:

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2 month difference:

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As you guys can see, I lost some belly fat and my muffintops/saddlebags have melted away a bit more! I have a lot more definition in my belly and muscle in my legs/butt! I feel so much stronger and healthier, and I’m not going to stop!! 

If you want some more information on what I eat in a day/what I do in the gym you can always check out my youtube channel: LauraLynnsWorld! Don’t forget to subscribe there and leave a follow om my blog as well. 

 

Greets

Laura

 

My Fitness journey: Update#2.1

Hi guys

I told you I would give you guys an update on my Fitness journey every two weeks, so here I am! Today I’ll talk to you about what I ate the past week and what I did in the gym in general. I’ll also give you guys my muffintop workout. I still feel it on my sides while I’m writing this haha. I won’t be writing a lot about the first week because I had a lot of difficulties at the beginning. Thomas didn’t have any time to go to the gym and I didn’t want to go alone, but I was also very lazy. I also wanted to eat salty and fatty things constantly. Not good. The second week I decided to just go for it, and I did!

Fitness.
This week I went to the gym on Monday, Tuesday and Thursday. 

Week 1 (Tuesday) Here I did a lot of cardio and some of the weight machines for my legs and butt. My entire routine is described below.

Monday: Today was a big cardio day. 20 minutes on the space walker ( this is what I call the machine because I don’t know what the real name is haha). If you want some more information on this machine go check out one of my previous blogposts. I killed myself on this one for about 25 minutes. I also tend to do little walks/stairs on the machine. When I do this I don’t move with my arms and push the machine downwards. As if you’d walk up the stairs. This really activates your glutes. After this I decided to attack my legs. I used every single leg machine in the gym and put it on weight +- 30 kg. 15 times and 10 tiny pulses each time. Then I wait for about 20 seconds. I did this 4 times in total on every machine. My favorite machine is the leg press! I also have a lot of leg exercises you can do at home and I’ll make a separate blogpost about this! After the muscles I did a cool down on the treadmill. I walked uphill (slope: 8) and with a speed of 5,5 for about 10 minutes.

Tuesday: Today it’s time to sculpt my butt. I have a very nice butt routine that I combine with the two machines they have for your butt in the gym. But first it’s time for a cardio session on my favorite machine: Space Walker. I did this for about 20 minutes. After that I started with my butt routine. I have an entire list of exercises that I go through and I do each one for about 30 seconds with a 20 second pause. I do it in a HIIT kind of way so that I activate my metabolism whilst training my muscles. I will describe this routine in my next blogpost since I will be describing my muffintop routine in this one! After that I do my ab routine. This routine I do like my butt routine, 30 seconds on 20 seconds off. I’ll be explaining my ab routine on my vlog very soon! 

Thursday: Time to shred those muffintops. First some cardio, as per usual, but after that it’s time to handle those love handles and muffintops. I also like to do this one 30 seconds on, 20 seconds off. I’m planning on leveling everything up to 40 seconds on, 20 seconds off though. These are the exercises I like tried this week and I have the feeling that they really worked. 

  1. Star abs: 30 seconds on, 20 seconds off. As many as possiblestar-abs-1-1.jpg
  2. candle stick dippers: Really love this one! On each side 30 seconds on, 20 seconds off (or 40/20 is you want to go more advanced)
    maxresdefault.jpg
  3. knee to elbow crunches
    bootcamp-elbow-knee-crunch-1441032989.jpg
  4. Russian twists with 2 kg weight (if you are a beginner I would start with 0,5 kg or 1)
    Seated-Russian-Twist
  5. heel touches
    Heel-Touch
  6. toe touches: But I like to do it a little different => in stead of touching both toes at the same time, touch left than right than back to left. That way you activate your sides more!
    Toe-Touch-with-a-Reach_Featured.jpg
  7. Dumbbell side bend (30 seconds on, 20 seconds off on each side)
    Dumbbell_Side_Bend1.png
  8. side lying rotation 
    2697352-762x395
  9. side to side rotation 
    Unknown

After this I did a 10 minute cool down as I described before. I ended with my ab routine! 
I also try to take the stairs as much as I can instead of the elevator! 

I’m planning on doing a blogilates routine sunday. I love doing PIIT videos. If you want more information on the videos I like to do go check out this video!

Food.
Food is the most important thing when you want to loose weight! 80% of your healthy lifestyle must consist of healthy foods. These are a few things I changed in my diet the past weeks. If you want some specific recipes go check out my youtube channel and my week vlogs. In these I show you what I eat in a day!

  • I stopped drinking soft drinks, that includes Cola Zero! I really don’t like the way my belly feels when I drink too much fizzy drinks and I get a very bloated feeling every time. I started drinking water everyday and I noticed my belly being less bloat-y and it made me drink even more water, which is very good for your diet! 
  • I implemented more proteins in my diet! I started to eat a lot of chicken and other ingredients with a lot of proteins in them. You can always look this up on google and find a lot of different kind of foods with a lot of proteins. These are good to build muscle and very healthy. In general that means that I eat HIGH PROTEIN, LOW CARBS! But not NO CARBS because your body needs energy that comes from carbs and it’s just not healthy to never eat carbs!  
  • I bought some Whey Protein and I’m going to start drinking a protein shake from time to time to get very lean and to not loose my muscles to fast! 
  • I started to eat ONLY whole grain versions of food. No plain pasta but whole grain pasta or pasta made from lentils! Whole grain cous cous and rice, … Your body needs to work a lot harder to digest these kind of products and that means your body burns more fat whilst doing it. It boosts your metabolism and you get hungry a lot less.
  • I started to take my apple vinegar pills again, every morning.
  • I decided to do some intermittent fasting in the morning. That means that you don’t eat anything until it’s lunch, for example. That way your body is going to use fat to for example digest your food instead of the energy from your breakfast. 
  • I try to calorie count my food intake. This way I can track how many proteins and fat my body gets every day. I track this with the app called “Food”. I eat about 1600-1700 calories a day MAX.
  • I stopped snacking after 20:00. 
  • I introduced a cheat day to each week. This day I can eat whatever I want. This tends to boost your metabolism and that means you burn more fat. This week my cheat meal was a big bowl of BOCCA PASTA. SOO GOOD! 
  • I’m also planning on implementing more vegetables and fruit to my diet!
  • A VO CADOOOO  and other healthy fats such as nuts!
  • I’m planning on eating more greek yoghurt as a snack because I really like it and it’s so good for you!

In general:
As I said in a previous post, I try to see this as a new lifestyle instead of a diet. It’s just not healthy to see it as a diet and you won’t be able to continue this lifestyle if you see it as a restriction, not mentally and not physically. In the beginning I had a lot of difficulties. I craved so much fat, burgers, pasta, pizza, chocolate… But I just had to get through it. Sugar is an addiction and you need to not eat any to stop craving it.

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These are my very first before-after photos. As you might see my muffintops and love handles had decreased in size and my muscles are a little bit more visible. My belly fat is beginning to decline. My but is a lot more lifted since I’ve began fitness-ing again and I love it! In general I feel a lot healthier. My bowls began working in a healthy way again and I noticed that a lot. I feel very good mentally and I’m starting to get my energy back. I’m excited to see what the next few weeks will bring! 

If you have any more questions you can ask me on Instagram @lauralynnsworld or in the comments! 

Greets 

Laura

 

 

 

 

My fitness journey. PART TWO. The beginning.

Hi guys!

As you guys might remember, last year I started my FIRST fitness journey. I blogged about everything. The hard parts and the tips, everything. This year I’m ready to take it to the next level. I think this is the year that I will accomplish my dream body goals. I will not only look better (my abs will be visible guys) but I will feel better than ever. I noticed that working out and being healthy has a very good effect on my mental health. And so, I’m also ready to feel happier than ever this year! You guys might have a few questions so I’ll break down the game plan and starting point.

My goal: I don’t really have a weight goal. I don’t know what my ideal weight would be so I’m not setting a weight goal. I’m setting a body goal. I want to look tight everywhere. My belly fat needs to be gone and my abs need to be a little visible. I want the side lines and maybe the middle line to be visible (I don’t want to see the SIX PACK as in 6 cubes). My muffintops need to be very very gone. I want my legs and butt not to be extremely skinny, but to be muscly and also tight. And NO, I do not mean female bodybuilder type legs. This means that I want to lose weight but also that I want to gain muscle. This might, hopefully, help fight my cellulite aswell. I also want a little bit of muscle in my arms but not too much. And most of all, I want to feel healthy, have a better endurance and be happy with myself. This is the year I will make it happen

My training: At the moment I’m doing “blogilates” on youtube. I was doing the 30 day AB challenge but I had to stop because my exams were too much work. From tomorrow I’ll be continuing the ab challenge. I’m also doing a lot of body weight exercises (squats, lunges, …) and HIIT exercises. Usually I do a combination of HIIT and Pilates (around 3 to 4 videos). When school starts again, I’ll be going to the gym. My plan is to do some cardio for around 30 minutes, after that some weight exercises (with the gym weight equipment) for either my legs or my butt, a small PIIT (pilates intense interval training) exercise (15 min) and to finish I’ll end with some ab exercises (around 15 minutes). I’m planning on doing this AT LEAST 3 times a week. In the weekends I’ll do some blogilates.

My food: I’m planning on cutting a lot of the carbs. I know, how can one live without PASTA? I’ll be changing it up with pasta made from lentils for example. I will also not eat any more white bread, white rice or white couscous. It’ll all be whole grain from now on. I can not give up my bread because I love it so much and that would make me unhappy, so I’ll change it up with whole grain and a salad from time to time (lunch). I’ll also be making a lot more healthy fat (avocado, salmon, …) recipes, vegetables and good meat (mostly chicken, lamb, …). To change it up I’ll be having a cheat day every week. This quicks up your metabolism and I just need a pizza from time to time. I also tend to drink only water and no more (or less) cola zero. More fruit, no more eating after 20:00, every morning starting with a breakfast and no more in between snacks (unless it’s a fruit snack or a whole grain snack). Alcohol will be kept to a minimum.

My mindset: I’ll be doing everything to make myself happy this year. Being healthy is going to be a part of that. I want to change my lifestyle completely, not go “on a diet”. I want to be healthier, feel healthier and eat healthier. I’m also going to be more active and I’m going to try and not lock myself up in my house to much.

I want to reach my goal in July.

This is what I’ll be doing, in a nutshell, for the next months. I’ll keep you guys updated with “update blogposts” and “before after pictures”. I think I’ll be trying to post every two weeks. I’ll share my tips, food diaries etc. you will be able to watch how I make this all work from day to day (f.e. how I make my recipes, how I do my workouts) on my youtube channel. I’m vlogging every week and posting a week-vlog every sunday. You can also follow me on Instagram to not miss out on any small tips and workout ideas (@lauralynnsworld) I hope you guys will join me in this journey and that you’re ready to go for it! LET’S DO THIS!

youtube: http://www.youtube.com/c/LauraLynnsWorld