My Lil' Health Journey

In my quest to figure out a workout and nutrition scheme for myself, and possibly my husband, I kept coming across the concept of body types.  If you're an ectomorph, you have difficulty gaining fat and muscle weight.  If you're an endomorph you can easily gain both fat and muscle.  If you're the enviable mesomorph, you can gain muscle easily and trim the fat easily.  I may either be an overweight mesomorph (my broader shoulders may indicate this) or an "apple shaped" endomorph.  In any case, an apple shape could indicate excess insulin and cortisol.  I think my cortisol levels were high, which was one reason for the post-partum insomnia and depression.  My hormones got out of whack from pregnancy.  Magnesium helped after my first was born, but I had to upgrade to a pharmaceutical after the second!  Too much cortisol is detrimental to your health.  It can increase appetite and cravings (not fun if you need to go on a diet), contribute to...

  If all goes well, in about 6 months I'll have approximately the following stats: Weight = 135 lb (Currently 150) Fat Mass = 32 lb (Currently estimated to be 53) Lean Mass = 103 lb (Currently 97) Body Fat = 24% (Currently ... ... ... 36%) At the 3 month (11/21/2020) mark: Weight = 143 lb Fat Mass = 43 lb Lean Mass = 100 lb Body Fat = 30% Pre-Pregnancy (2016) Weight = 135 lb Fat Mass = 40 lb Lean Mass = 95 lb  Body Fat = 30% So even after 3 months, I'll be about where I was pre-pregnancy, body fat percentage wise.  That's not too shabby considering I'll be about 8 pounds heavier. Calculations are based on not having a calorie deficit of more than 20% per week.  So for me that's a maximum loss of 0.9 lb/wk. If the deficit is larger, than that results in muscle loss along with the fat loss.  That would be a "no no" for me.  That would be about 440 calorie deficit everyday.  I'll be hungry, but not want to bite someone's head off either.  I'll be ...

There are probably a host of genes governing the ability to build muscle.  23andme tests for one of the genes, ACTN3, the protein expressed in fast twitch muscle fibers.  Fast twitch muscle fibers for forceful, high velocity muscle contractions.  About 18% of all people do not produce the ACTN3 protein according to fitness genes (see here ).  Checking my 23andme results recently, I discovered that I am the homozygote for the C (normal) allele.  Basically, I produce the normal amount of the ACTN3 protein.  Funny enough, I was was the slowest sprinter known to man in grade school.  Perhaps there are other genes governing the ability of ACTN3 to function? A study of Olympic power athletes showed that all of them had the CC (normal) genotype.  When it comes to rehabilitating my body from years of muscle wasting cardio + calorie deficit + not enough protein, I hope the fitness genes article is correct that having the CC genotype means having "greater m...

I'm still thinking through my fitness goals, but generally I am trying to accomplish the following: Decrease body fat percentage from about my current 30-35% to a minimum of 20% (comparing how I look with women of similar body fat percentage). Increase my muscle mass by about 10 lb. Increase my strength. Still have enough stamina to do my Jiu Jitsu classes, hike when I am able to, run around after my kids, etc. That's a handful.  Some people are lucky enough that all they have to do is lose some pounds, since there is enough muscle mass under that fat.  Ha!  Others are lean enough that all they have to do is have a slight calorie surplus coupled with weight training and consume enough protein.  Then there are people like me with too much body fat, but also not enough muscle mass underneath it all.  I first need to "cut" some of the body fat to become "skinny fat", then do a lean bulk to pack on muscle to avoid outgrowing my existing clothes.  That's alon...

June 2020: Walked 3-4 times per week for about 3 miles per session around my hilly property.   Lifted 10 lb dumbbell for arm exercises.  Did body weight exercises for my legs: squats, lunges, sumo squats. Could only do 3 pushups in a row. July 2020 Noticed that my diastasis recti, that was previously 2.5 fingers wide closed to about finger!  That was what "sold" me on the benefits of lifting weights.  I promptly looked for a 20 lb dumbbell. Walked 3 times per week for about 1.5 miles per session Still using 10 lb weights on arms and easing into using 20 lb dumbbell.   Body weight exercises for my legs and easing into using 10 or 20 lb weight depending on the leg exercises. Added a few pushups to my routine. Could do 9 to 15 in 2 minutes time. I could see some more muscle definition in my arms. August 2020 On the 8th checked how heavy I can lift for 1 rep at the Jiu Jitsu gym, to figure out how heavy any new weights need to be: Curl: 25 lb (each arm) Ro...

  As of June 2020, I was probably not in the best shape of my life.  In 2014, developed gout.  Looking at my 23andme data, I apparently hit the genetic jackpot for gout susceptibility.  Thankfully, cherry extract staves of gout attacks.  In 2017, I had my first child, then developed postpartum insomnia.  I treated it with homeopathic remedies and a lot of magnesium.  In the fall of 2017 early 2018, I started having joint pain in my fingers, plantar fasciitis, bursitis in both hips, etc.  Medical tests only showed elevated inflammation levels, like a 50-60 year old.  In 2019, I had my second child, and developed post-partum depression and a more severe case of insomnia.  Had to be treated with medications, but at least I can sleep better now.   So exercising again, as daunting as it may have seemed with the joint issues, seemed like a great idea.  Except I could not walk as much as I otherwise would have liked.  I h...

From the time I was in elementary school, I had a "thing" for long distance running.  I was the third or fourth fastest kid in my fifth grade class in the mile run depending on whether the boy outran me or not.  In middle school, I was the fastest long distance runner for the 1 and 2 mile runs.  Nearing high school, I somehow became the slowest!  In an attempt to become the fastest again, I developed anorexia!  I became a Christian and that changed my priorities and I healed from my disorder.  I still liked running.  I started running again in college and started working out using the weight machines some.  I graduated, got a job, and stopped running.  Then eventually got a treadmill ... and about 6 months later, in 2014, I developed gout!  Gotta love genetics.  So I quit running again.   Fast forward.  I started walking again June 26, 2020, so I can get ready to start up Jiu Jitsu classes in August.  I had a 10 ...