No change, no problem

October 11, 2007 at 8:53 am 5 comments

As you can see from the title, there was no change from the previous week at my WW weigh-in yesterday. They seemed a bit surprised that I wasn’t more upset. But then I know what they don’t. I clocked over 6 hours of exercise last week, my body fat is down, and my clothes are feeling looser.

My exercise schedule for this week looks like this:

Wednesday:

  • 30 min walk (to and from meeting – everyone seems determined to give me a lift. The concept of wanting to walk seems alien to most people. How sad.
  • 45 mins pilates scheduled. I did 60, following a Modern Pilates intermediate DVD.

Thursday

  • Self 05 Challenge Cardio 1, intervals, 30 mins

Friday

  • Self 05 Challenge total body toning (10 exercises, 3 sets of 15 reps, 30 sec rest, around 40 mins total)
  • 20 min steady state cardio

Saturday

  • Self 05 Challenge Cardio 2, pyramid, 30 mins
  • 45 mins pilates

Sunday

  • Self 05 Challenge total body toning
  • 20 min steady state cardio

Monday

  • 60 min pilates
  • 20 min steady state cardio

Tuesday

  • Self 05 Challenge Cardio 3, do-whatever-you-fancy workout, 30 min. This’ll be a hip hop workout, or some approximation thereof!

Steady-state cardio has had something of a bad press lately, with the emphasis on interval training. Certainly interval training is quicker, more intense, more effective at burning tons of calories, and will make you look 10 years younger (just kidding on the last one). But I currently have the time available to do a more moderate workout, and I find it cathartic. 20 mins on the treadmill or in the park gives me a little me time. I can clear my head, ponder on the meaning of life, spend some time visualising myself in a sexy LBD and killer thigh boots. I actually like doing it. This is quite a stretch for me as I used to hate cardio with a vengeance, probably because I was so unfit that there was no such thing as a moderate-effort workout.

Next month, when I go back to Turbulence Training for my ‘strength month’, I will be doing high-intensity interval training 3 times a week. But for this week, I’m going to do three 20-min steady-state sessions – an hour of regrouping time, and I’ll hold my head high and enjoy every minute of it.

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

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5 Comments Add your own

  • 1. Cynthia  |  October 11, 2007 at 5:44 pm

    Hey, sounds like you are doing great! I kind of like steady state cardio at least if it is walking (which I’m not supposed to do too much of, sigh, or in the pool, but I also like HIIT on my NT, however, feet aren’t allowing that right now. Like you, the cardio kind of becomes “me” time, where I can think about things.

    My Hip Hop Abs DVD arrived yesterday… I’ve learned to tilt, tuck and tighten, but am not so sure I can do same at the pace of the video!

    I did some re-reading in BurnTheFatFeedTheMuscle and noticed that lots of cardio is recommended for endomorphs. So I can’t feel bad about doing a fair amount of it. I swam an entire mile last Friday… and that was AFTER a high energy water aerobics class. But man, I suffered later! Talk about crippling sore for the weekend!

    Cynthia

    Reply
  • 2. blubberbegone  |  October 11, 2007 at 7:02 pm

    Tilt, tuck, and tighten, huh? I’m looking forward to giving my hip hop DVD a try on Tuesday. I’ve only owned it for 3 or 4 years, so obviously I’ve not had much time to get round to it yet! I have a feeling that I may not be keeping up with the pros either. Perhaps hip hop is not designed for fat, middle-class, white girls. Or is hip hop one of those movements that’s for everyone?

    It’s amazing that you can swim a mile. That’s an awesome achievement. I doubt I could swim 50 yards without stopping to catch my breath. But a mile is one of my 101 in 1001 task, so it’s something I’m going to work towards over the next year or so. One day you and I should get together, slim and sleek, and race each other. Or maybe we’d just have to out-swim those hot young boys in their tight speedos with their tight six packs who can’t keep their eyes of us in our sexy little bikinis. What do you think? Of course, if it all gets too much, we could always let them catch us πŸ˜‰

    Reply
  • 3. byebyebelly  |  October 14, 2007 at 1:03 pm

    No change means no gain! I really go by measurements too. You’re losing fat and putting on muscle. It’ll make you strong and healthy. I’ve never haerd of steady state cardio. I”ll have to look in to it.
    Let me know how the Hip Hop videos go. I am so uncoordinated I couldn’t imagine trying to do one. The funny thing is if I’m being lead I can dance anything, tango, rumba, all of it, but on my own, it’s a ridiculous site to see.
    Sorry I didn’t check in much this week. I’m catching up on all my reading now.

    Reply
  • 4. Alyssa  |  October 15, 2007 at 2:30 pm

    Slow and steady wins the race! πŸ˜‰

    Good luck on your WW Journey!

    “Feel pride in how far you’ve come and confidence in where you’re going!” πŸ˜‰

    Reply
  • 5. blubberbegone  |  October 15, 2007 at 4:18 pm

    Hi Belly,

    Steady state cardio is just a name I use for cardio done at a fixed pace – no speeding up or slowing down, no up hills and down dales, no intervals, just warm up to a moderate pace and stay there for the duration, followed by a couple of minutes cool down.

    Most specialists tend to dismiss this type of cardio and champion interval training, and for good reasons: it’s quicker, more intense, and more effective for weight loss. But I currently have quite a lot of time on my hands as I’m looking for work, and the steady cardio gives me time to ponder and day dream. If you look at my exercise plan, you will see I also do at least three sessions of much higher intensity cardio each week. But I try and make time for my steady state too because I like doing it. High intensity interval training is something to be endured not enjoyed, in my opinion. It’s something you do for the results you get but not my idea of fun!

    Reply

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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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