Workout Wednesday - Reverse Dieting & Arm Workout

      Hello! I'm back for another Workout Wednesday. Workout Wednesday is all about health, fitness, and diet. This week I will be talking about my diet. I have decided to try Reverse Dieting. The point of reverse dieting is to repair and boost your metabolism. This allows me to eat more foods and better fuel my body without {much} weight gain. As well as make future cutting (aka weight loss) easier.
     There are many theories and ideas of how to properly reverse diet, but I will be loosely following the guidelines of KATIEFITSCRIPT & The Macro Experiment. Both of these ladies thoroughly explain what reverse dieting is, what the benefits are, and how to successfully reverse diet. I highly recommend you read their posts.
      I plan to increase my carbs by 5 grams a week & my fat by 1 gram a week. My protein will stay steady since it is based off my body weight which should not be fluctuating dramatically during this type of diet. Once I reach the max about of calories and macros I can eat while still maintaining my current weight, I will either 
a) maintain that calorie intake and be fueling my body well for workouts and muscle growth 
b) I will cut back on calories and be able to lean out easily thanks to my newly repaired metabolism {& show off my muscles & abs}. 

     Last week I shared a leg workout with you guys, so this week I thought I would share an arm workout! I really liked this arm workout; I felt the burn while doing the exercises but I didn't have that dead arm fatigue afterwards. Now don't get me wrong, sometimes I like that feeling - it's a reminder of how hard I just worked. However, lately I have been scaling back due to my illnesses and needing more rest. 

*All exercises were done with 5lb dumbbells, but do whatever will create a challenge for you. I have linked pictures of each exercise below. 

Bicep Curls
Butterfly Chest Squeezes
Tricep Dumbbell Kickbacks
Forward Front Dumbbell Raises


Have you ever tried Reverse Dieting? If so, share your experience!

* Linking up with Wild Workout Wednesday

Fitness Goals

Goals are important to have. If you have no goals, you have no motivation to keep going when it gets hard(er) or you feel like giving up. You should have goals in different aspects of your life but today I will be talking about fitness goals. I recommend having goals that are measurable.

My current fitness goals are...

PULL UPS - I want to be able to do 5 pull ups in a row. Right now I can do 2 in a row, on a good day, and none on a bad day. I haven't set an exact time period in when I want to be able to achieve this goal, hopefully before the end of the year!

BUILD MUSCLE - I have measured my arms, chest, waist, hips, thighs, and calves. I have taken pictures. I know that since I look in the mirror every day I will not see the change in my body as much as others around me will. Pictures and measurements give me something to compare and reflect on the progress I am making.

PUSH UPS - I had to include them, they are in my blog name! I think push ups are a really good work out! I am a big fan of bodyweight work outs, you can do them anywhere! My goal is to be able to do 20 in a row.

DO MORE - Be more active. Life a closer to normal life. Be stronger than my illnesses.
So this goal isn't exactly 'measurable', but I know I will be able to feel the different. I hope to notice I can sit and stand longer, walk through more of a store before I feel completely drained and just be able to enjoy the moments without fear of the payback my body will haunt me with later.

INVERSION YOGA - I think this is such a cool form of exercise! It is very impressive and requires a great amount of core strength (something I am currently lacking). Due to my health this is not something I can currently attempt but it is a 'one day' goal.

I have a few measurable goals, I have a general health goal and I have a 'one day' goal.
What are your goals?