Fitness Gains

August 5, 2007 at 10:46 pm Leave a comment

I started the Beginner Level Turbulence Training (TT) about a week before I started Precision Nutrition (I was waiting for my PN folder to arrive). Consequently, I have just finished the 4-week plan.

This consists of 2 alternating workouts, A and B. Each is made up of six exercises, grouped into 3 supersets, followed by 20 minutes of cardio intervals. Each superset is performed twice, with a minute’s rest between supersets. Most of the exercises call for 10 reps, ie. 2×10 for the majority. This is quite modest, but it is a beginner’s workout. The intermediate workouts I begin tomorrow have 3 sets of each.

For the uninitiated, a superset is where you do two exercises back to back, without a break, then rest before repeating. There are different reasons for doing this. For example you might use one of the exercises in a superset to pre-tire a muscle, then do the second exercise to take it to complete fatigue. But the TT supersets are created with a different goal. They are comprised of upper body/lower body exercises. This means that one body part rests while you work the other. This means that your workout takes less time overall. The other advantage of this is something called peripheral heart action (PHA). This means your heart has to work extra hard to shunt extra blood to the exercising muscles at opposite ends of your body. This makes your weight workout into a mini-cardio workout too, upping the calorie burn. You sweat a lot more than you’d imagine during a PHA workout!

So, my gains:

Workout A

DB squat (2×10) Starting: 4 kg each hand Final: 6 kg each hand
Push up (2×10) Starting: kneeling push ups Final: FULL PUSH UPS (yay)
DB row (2×10) Starting: 4 kg Final: 5kg
Stability ball leg curl (2×12) At the start I had to lower my body to the ground between reps but now I can stay up for all 12 reps. This is still a toughie though.
Ab curl up (2×6) No weight. Getting easier.
Side plank (2×15 secs) That’s 15 secs each side. Getting a little easier. But still hard.

Interval Workout A

5 minutes warm up, 4 intervals of 1 minute hard (RPE 8)/2 minutes easy (RPE 3), 3 minutes cool down. RPE is rate of perceived exertion – or how intensely you feel you are working out. There are guidelines for what each RPE is supposed to feel like, but I find heart rate training gives me a pretty good, less subjective indication. I’ll talk more about heart rate training another day.

I can’t go particularly fast as my knees are shot so I use the incline to increase my RPE.
Week 1, my RPE 8 was 4.0 kph at 15% incline. My RPE 3 was 3.0 kph at 2% incline.
End of week 4, my RPE 8 was 4.8 kph at 15% incline. My RPE 3 was 3.6 kph at 2% incline.

Since my treadmill doesn’t go higher than 15%, I am going to have to keep increasing the speed. Being very obese and with bad knees I am a little nervous about this, but if I have knee problems I will have to figure out how to do these intervals with a different kind of cardio.

Workout B

DB chest press (2×10) Start: 5 kg dumbells Final: 6 kg dumbells
DB step up (2×10) Start: 5 kg dumbells on a 6-inch step Final: 6 kg dumbells on an 8-inch step
Elevated push up (2×12) Start: Kneeling push ups Final: Best I’ve done is one set of full push ups plus one set of kneeling
1-leg hip extension (2×10) Getting easier
Plank (2×4 10-sec reps) Start: 4 x 10 sec reps Final: 1 x 40 sec plank!
Bird dog (2×6) Much steadier

Interval Workout B

5 minutes warm up, 3 intervals of 2 minutes hard (RPE 7)/2 minutes easy (RPE 3), 3 minutes cool down.
Week 1, my RPE 7 was 4.0 kph at 10% incline. My RPE 3 was 3.0 kph at 2% incline.
End of week 4, my RPE 7 was 4.8 kph at 10% incline. My RPE 3 was 3.6 at 2% incline.

Where to from here? Obviously, I was starting from a very low fitness base, but I am quite happy with these gains. I expect to see considerably greater weight gains in the next block of 4 weeks as I shift to mostly 3×8 sets. The intervals are harder too, with less recovery. Plus, I plan to add in a 4th interval training session each week. And do at least 30 minutes pilates on non-lifting days. Anyway, that’s all for now. ‘night all.

Learn more about Precision Nutrition
Learn more about Turbulence Training

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Entry filed under: Body image, exercise, fat loss, heath and fitness, inspiration, motivation, nutrition, weight loss.

Week 3 Results I JOGGED!!!

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

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