My 4-week Weight Loss Challenge... the last 5 KG's
Hi Folks,
Thought I'd share this publicly (as I'm doing through Facebook) for anyone who might like a little encouragement in their own health journey.
I'm posting here the first 10 days efforts and results... thus far, after the first 10 days I've lost 3.2 KG's (about 7 pounds)
Would love your feedback and encouragement
================================================== ===============
Getting the last few KG's Off -
OK, here's the deal, I've always said for a long time now that I'd like to kill the last 5 kg's or so and burn off a bit of that excess fat - if you've known me long enough, you know I've been saying it for a *long* time. And next year I'm hoping to start on the Triathlon circuit, and I know it can only be easier if I'm leaner and lighter.
So now I'm on day four of a 4-week high intensity program to do just that - it's all about the exercise AND the diet. Following the guidelines given I'm probably taking in about half the calories that I was previously... ironic that, I'm also eating a lot healthier!
Here's my Workout data thus far; I thought I'd post my progress here to perhaps encourage others to do the same when the time is right for them.
Oh yeah, and on top of all the exercise, I have to cut my calories down to about 1500 a day (prob about half what I was doing each day previously).
Benchmark Fitness Test.
I started with these 'test results' to allow a comparison over time. Keep in mind though, I've already been running, rising and swimming for the last 2 years - I"m already 'fit'; it's just that it's not the right *kind* of fit, if you know what I mean.
Cardio Test. (Each item done one after the other, minimal rest)
(time taken to run 1 Km) - 4min 32 Sec
Upper body Strength Tests.
(Push ups in 1 min) - 44
(Triceps Dips in 1 min) - 31
Lower Body Strength Test .
(How long site prone to wall, back against wall, knees 90 deg) - 1min 7 sec
And unfortunately after that I had a 5 Km ride back up a very steep hill to get home! Aargh.
Then, Day One -
3 Km bike to and from the local oval...
Two laps of oval (800m run)
16 x jumping jacks
16 x triceps dips
16 x 'mountain climbers'
16 x fast step-ups right leg (low)
16 x push ups
16 x fast step-ups left leg (low)
400 m 'sprint' around oval.
(Repeat above)
Then ab work...
16 x crunches
16 x left twists
16 x right twists
(repeat 3 times)
Die.
Day Two
All done in my home gym.
(all exercises done with dumbbells in hand)
16 x squats / 16 x dumbbell row > Superset these 3 times
16 x lunge (each leg) / 16 x chest press > Superset these 3 times
16 x step ups (high, each leg) / 16 x one arm squat press > Superset these 3 times
Die. Recover.
Then abs...
16 x lower body twists
16 x single leg extensions (each leg)
30 second plank
(repeat 3 times)
End of day went for an easy 1 Km swim.
[b]Day Three. First weigh in... 82.7 Kg's
45 minute run; medium to high pace.
Try not to pass out while then doing ab work...
16 x 'bicycle' (each leg)
16 x side plank 'thread needle' (right side)
16 x side plank 'thread needle' (left side)
OMG, is it possible that one's legs can really hurt this much!
End of day, went for an easy 20 KM bike ride to loosen up.
Day Four....
Says I'm supposed to do something similar to Tuesday; squats, lunges, supersets etc. But my legs are so darn sore today I can barely walk! Couldn't even contemplate lunches and squats so did an hour in the pool instead. Really had to push myself to get past that mental barrier of X-laps that I might usually do. Ended up doing 2.1 Kms - 2x more than usual!
Day Five
And now for something completely different
Today's routine was a lot slower by comparison, but still broke a serious sweat. Today's focus was core work; abs, sides, back etc - and of course, my favorite - "the Plank!" Ugh. All up about 240 reps or the various exercises. Plus a whole bunch of stretching. Nice.
Day Six
Back to the straight up cardio - 1 Hr run. I made sure I had just a little bit more carbs last night (some pasta) to help me this morning; running on day three was incredibly difficult because I literally had nothing left in the tank. Today; much better.
Day Seven... off! (whew).
Just went for a light ride down to M'bah for a cuppa.
Day Eight
Same again as day one; was a a bit difficult to do the running as council had half a dozen motor mowers running around all over the place and cut grass makes me snuffle up, so I replaced the running with a quick 2.5km sprint on the bike between sets.
Two laps of oval (800m run)
16 x jumping jacks
16 x triceps dips
16 x 'mountain climbers'
16 x fast step-ups right leg (low)
16 x push ups
16 x fast step-ups left leg (low)
400 m 'sprint' around oval.
(Repeat above)
Then ab work...
16 x crunches
16 x left twists
16 x right twists
Day Nine
OMG, leg workout from HELL!!! (Day two on steroids). However, I really struggled last week using the 'weights' in hand - so today I went through without the extra weight.. yeah, no problem, still unbelievable difficult as I got closer to the end. The last set is supposed to be 1 set of 16 reps... I did 4 lots of 4... whatever it takes to get through 0 heck, even sets of ONE are better than none.
16 x squats / 16 x dumbbell row / 16 x Ice skaters > Superset these 3 times
16 x backward lunge (each leg) / 16 x chest press / 16 x plyometric lunges (jumping) > Superset these 3 times
16 x step ups (high, each leg) / 16 x one arm squat press / 16 x frog jumps > Superset these 3 times
(Note: I just realised as I'm writing this out right now, that the last exercise in each of those above was supposed to be 10 x .. not 16 - Doh!)
Then abs...
16 x lower body twists
16 x single leg extensions (each leg)
30 second plank
Followed by lot so stretching. Here's hoping I can walk tomorrow!
Day Ten (weigh-in day... 80.5 Kg's!!)
Wow, I actually *can* walk. A nice surprise!
45 minute run; medium to high pace.
Did better than last week, made it the whole way with 1 minute to spare
Stay tuned....
PS. Here is the book by Michelle Bridges that I'm following
http://michellebridges.com.au/shop/#...e-last-5-kilos
PPS. If you'd like to follow the rest of my progress, I've set up this as a note (public - no subscriptions or anything required) here:
Starting Weight, 83.7 KG... Target Weight 75 - 77 KG | Facebook
Thought I'd share this publicly (as I'm doing through Facebook) for anyone who might like a little encouragement in their own health journey.
I'm posting here the first 10 days efforts and results... thus far, after the first 10 days I've lost 3.2 KG's (about 7 pounds)
Would love your feedback and encouragement
================================================== ===============
Getting the last few KG's Off -
OK, here's the deal, I've always said for a long time now that I'd like to kill the last 5 kg's or so and burn off a bit of that excess fat - if you've known me long enough, you know I've been saying it for a *long* time. And next year I'm hoping to start on the Triathlon circuit, and I know it can only be easier if I'm leaner and lighter.
So now I'm on day four of a 4-week high intensity program to do just that - it's all about the exercise AND the diet. Following the guidelines given I'm probably taking in about half the calories that I was previously... ironic that, I'm also eating a lot healthier!
Here's my Workout data thus far; I thought I'd post my progress here to perhaps encourage others to do the same when the time is right for them.
Oh yeah, and on top of all the exercise, I have to cut my calories down to about 1500 a day (prob about half what I was doing each day previously).
Benchmark Fitness Test.
I started with these 'test results' to allow a comparison over time. Keep in mind though, I've already been running, rising and swimming for the last 2 years - I"m already 'fit'; it's just that it's not the right *kind* of fit, if you know what I mean.
Cardio Test. (Each item done one after the other, minimal rest)
(time taken to run 1 Km) - 4min 32 Sec
Upper body Strength Tests.
(Push ups in 1 min) - 44
(Triceps Dips in 1 min) - 31
Lower Body Strength Test .
(How long site prone to wall, back against wall, knees 90 deg) - 1min 7 sec
And unfortunately after that I had a 5 Km ride back up a very steep hill to get home! Aargh.
Then, Day One -
3 Km bike to and from the local oval...
Two laps of oval (800m run)
16 x jumping jacks
16 x triceps dips
16 x 'mountain climbers'
16 x fast step-ups right leg (low)
16 x push ups
16 x fast step-ups left leg (low)
400 m 'sprint' around oval.
(Repeat above)
Then ab work...
16 x crunches
16 x left twists
16 x right twists
(repeat 3 times)
Die.
Day Two
All done in my home gym.
(all exercises done with dumbbells in hand)
16 x squats / 16 x dumbbell row > Superset these 3 times
16 x lunge (each leg) / 16 x chest press > Superset these 3 times
16 x step ups (high, each leg) / 16 x one arm squat press > Superset these 3 times
Die. Recover.
Then abs...
16 x lower body twists
16 x single leg extensions (each leg)
30 second plank
(repeat 3 times)
End of day went for an easy 1 Km swim.
[b]Day Three. First weigh in... 82.7 Kg's
45 minute run; medium to high pace.
Try not to pass out while then doing ab work...
16 x 'bicycle' (each leg)
16 x side plank 'thread needle' (right side)
16 x side plank 'thread needle' (left side)
OMG, is it possible that one's legs can really hurt this much!
End of day, went for an easy 20 KM bike ride to loosen up.
Day Four....
Says I'm supposed to do something similar to Tuesday; squats, lunges, supersets etc. But my legs are so darn sore today I can barely walk! Couldn't even contemplate lunches and squats so did an hour in the pool instead. Really had to push myself to get past that mental barrier of X-laps that I might usually do. Ended up doing 2.1 Kms - 2x more than usual!
Day Five
And now for something completely different
Today's routine was a lot slower by comparison, but still broke a serious sweat. Today's focus was core work; abs, sides, back etc - and of course, my favorite - "the Plank!" Ugh. All up about 240 reps or the various exercises. Plus a whole bunch of stretching. Nice.Day Six
Back to the straight up cardio - 1 Hr run. I made sure I had just a little bit more carbs last night (some pasta) to help me this morning; running on day three was incredibly difficult because I literally had nothing left in the tank. Today; much better.
Day Seven... off! (whew).
Just went for a light ride down to M'bah for a cuppa.
Day Eight
Same again as day one; was a a bit difficult to do the running as council had half a dozen motor mowers running around all over the place and cut grass makes me snuffle up, so I replaced the running with a quick 2.5km sprint on the bike between sets.
Two laps of oval (800m run)
16 x jumping jacks
16 x triceps dips
16 x 'mountain climbers'
16 x fast step-ups right leg (low)
16 x push ups
16 x fast step-ups left leg (low)
400 m 'sprint' around oval.
(Repeat above)
Then ab work...
16 x crunches
16 x left twists
16 x right twists
Day Nine
OMG, leg workout from HELL!!! (Day two on steroids). However, I really struggled last week using the 'weights' in hand - so today I went through without the extra weight.. yeah, no problem, still unbelievable difficult as I got closer to the end. The last set is supposed to be 1 set of 16 reps... I did 4 lots of 4... whatever it takes to get through 0 heck, even sets of ONE are better than none.
16 x squats / 16 x dumbbell row / 16 x Ice skaters > Superset these 3 times
16 x backward lunge (each leg) / 16 x chest press / 16 x plyometric lunges (jumping) > Superset these 3 times
16 x step ups (high, each leg) / 16 x one arm squat press / 16 x frog jumps > Superset these 3 times
(Note: I just realised as I'm writing this out right now, that the last exercise in each of those above was supposed to be 10 x .. not 16 - Doh!)
Then abs...
16 x lower body twists
16 x single leg extensions (each leg)
30 second plank
Followed by lot so stretching. Here's hoping I can walk tomorrow!
Day Ten (weigh-in day... 80.5 Kg's!!)
Wow, I actually *can* walk. A nice surprise!
45 minute run; medium to high pace.
Did better than last week, made it the whole way with 1 minute to spare
Stay tuned....
PS. Here is the book by Michelle Bridges that I'm following
http://michellebridges.com.au/shop/#...e-last-5-kilos
PPS. If you'd like to follow the rest of my progress, I've set up this as a note (public - no subscriptions or anything required) here:
Starting Weight, 83.7 KG... Target Weight 75 - 77 KG | Facebook
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