F-ING FIT FRIDAY!

Good morning everybody.

I am an hour to the good so far, banging out 25 minutes on the elliptical and a 35-minute run on the treadmill. I upped the speed a little and moved the incline up just a tad, and I was able to go over 400 calories burned in 35 minutes. I'm happy about that.

I have been faithful to my nighttime sit-ups and push-ups this week, although I didn't do push-ups on wednesday because I gave blood and didn't feel like having a big bruise on my arm.

Over lunch will be the final weightlifting session of the week, and I'll get my push-ups and sit-ups out of the way before Mary and I trundle off to the movies tonight.

I may try and sneak a little something in over the weekend. I'm kind of on a real roll right now, being extremely stringent (at least for me) with my eating, and I'm seeing some significant weight loss, which is what I needed after a beer, cookie, wine, and fudge-filled holiday season.

So I've prattled enough.

What are other people doing today?

PS- BEEFCAKE

I'm very proud of you hunnie for sticking to your guns this week :)


You've done a wonderful job, and it's paying off.

Kudos to both of you.  Mary  - we all falter a little from time to time.  I am about as strict as you on most things and  as long as you know what you need to do to get back to square - then its all you.  You have done amazing and im sure will continue to be just as amazing.

For me - its full steam ahead with marathon training.  With my first week of training under my belt, my scale moved 5 pounds lower from last weekend and I can surely feel it in my jeans.

Nothing like a good sweat to get any day started!

Kim Z

I am kicking up the work outs by 1000 %!!  I've got 5 months and 4 days to get a rock hard body....yeah, yeah...I'm delierious...but a girl can hope LOL

I will be at the gym tonight for a good two hours.  At least an hour of cardio and an hour of weight training and stretching. 

There were only 4 of us at sparring last night....the other three were men who are all far more advanced than I am, so I got in a great workout (in other words...I got my ass kicked royally).  You wouldn't believe how hard you have to work to keep yourself from getting punched and kicked!  I was drenched in sweat by the end!

HG

Norm,

I have an idea for you... try slowing your pace on the treadmill and upping the incline.  By maxing out on the incline you will burn more calories and get more of a lift, so to speak, on the hips, thighs, butt and core area.

Here's an example of what I do on a standard 45-minute treadmill session:

Start to 5 minutes: 3.0 MPH at 5.0 incline
5 - 10 minutes:  3.2 MPH at 10.0 incline
10 - 15 minutes:  3.4 MPH at 15.0 incline
15 - 20 minutes:  3.6 MPH at 15.0 incline
20 - 25 minutes:  3.8 MPH at 15.0 incline
25 - 30 minutes:  4.0 MPH at 15.0 incline
30 - 35 minutes:  4.2 MPH at 10.0 incline
35 - 40 minutes:  4.4 MPH at 5.0 incline
40 - 45 minutes:  CARDIO TIME!  6.5 MPH with little to no incline

With a 5-minute cool down period, I typically land between 3.65 and 3.80 miles and I burn well over 800 calories (with an input weight of 180 lbs.).

Just my two cents... but it seems to be working really well for everyone I've recommended it to. 

Have a great weekend!  :-)

Mike
 

 

 

 

Thanks for the workout idea Mike. I'm going to give that a try on Monday.

I think I can bump up to 45 minutes, if I don't do the first 25 on the elliptical.

I see what kind of numbers I get from that.

Scrap the elliptical and use the time to knock an an extra set of reps at each station on your weight-training circuit.  Remember, YOU taught me that an extra set of reps at a lower weight can be just as effective a fat burner as cardio.  :-)

Hmmmm.

Food for thought.

I'm going to stew on this for a bit.

Norm,

I did this exact workout this morning on a "good" treadmill just to double check my numbers.  The mileage came out to exactly 3.30 miles (in 50 minutes, including the cool down) and I burned 830 calories.  Not sure if the distance is enough for you but, if you're just looking for the calories to melt away, hopefully this works for you.  You can also tweak the results by starting and finishing at a higher rate of speed or bumping the incline up to the max (15.0) earlier in the process.

Have fun...

Mike

Hmmmm.

Food for thought.

I'm going to stew on this for a bit.