2.5 and the Core Plan

October 17, 2007 at 10:13 pm 2 comments

Down 2.5 pounds at my meeting today, or 5.5 in four weeks. I’m also down half a pound on my scales at home: 7.5 pounds in 5 weeks. Yay! Also today, I am switching to the core plan. No, this doesn’t involve lots of crunches and jack knifes. It’s Weight Watchers’ other eating plan.

For the last four weeks I’ve been following the points plan where you get a daily allowance and can eat anything you like so long as you don’t go over it. The core plan is different. You get a list of approved foods and you can eat anything you want off the approved list, no weighing or measuring, just learning to listen to your body’s satiety signals. The approved list is made up of wholesome natural foods – all fruit and veg, meat, fish, pulses, whole grains and low-fat dairy, amongst a few other things. You also have to eat 3 meals a day and nothing in between except fresh fruit and veg, and Fruities, WW’s low-cal chewy sweet. It’s basically a GI diet (glycemic index, let me know if you’d like me to explain GI in a later post) that aims to keep your blood sugar normalised throughout the day and stop it peaking and troughing.

In addition, you are allowed 21 WW points over a whole week for treats, things not on the list, recipe ingredients, that kind of thing. I’m going to try and limit these, as one of my main reasons for switching to core was the amount of rubbish I was eating to make up my points allowance some days. If I came out, say, 6 points under, I’d make myself an ice-cream sundae to make up the discrepancy. Anyway, we’ll see how I get on this week and whether or not I’m going to carry on with Core next week or switch back to points. I do like those ice-cream sundaes! That’s no doubt what got me into this mess in the first place!

Anyhow, my exercise plan for this week looks like this:

Wednesday:

  • 30 minute walk
  • 45 min pilates

Thursday:

  • Turbulence Training Intermediate Workout A + Intervals A

Friday:

  • Tae Bo

Saturday:

  • TT Workout B + Intervals B

Sunday:

  • 60 min pilates
  • 30 min steady-state cardio

Monday:

  • TT Workout A + Intervals C

Tuesday:

  • 30 min steady-state cardio

As you can see, I am back on Turbulence Training this month. I am going to do the intermediate workout plan, as I was halfway through it before I went on holiday. But I have created two additional interval training plans so I have four in total, just for variety. I’ll write more about TT and interval training as I do the workouts.

I’ve also reduced my pilates practice to two sessions a week, to account for the heavier, more intense lifting during TT, and split my steady-state cardio into two 30-minute sessions, which will act as active recovery. And there’s one ‘fun’ cardio workout each week, just for, well, just for fun, obviously.

Actually, that’s pretty much my plan for the next four weeks. The fun workout will change each week, and the TT and interval workouts will alternate, but otherwise, this is the same plan I’m going to follow for the month. Anyhow, that’s all for now. ‘night all.

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Entry filed under: exercise, fat loss, heath and fitness, inspiration, motivation, Turbulence Training, weight loss, Weight Watchers.

Four Weeks Turbulence Training Revisited

2 Comments Add your own

  • 1. byebyebelly  |  October 18, 2007 at 9:54 pm

    Great job on the pounds lost and good luck on the Core plan. I need to take a lesson from you and start planning out my cardio workouts. After next week I have no excuse for not making time to do my workouts every day.

    I’ve always wondered about the WW point system. I’d see people eating junk and they’d tell me it was okay, they had plenty of points. I’m afraid I’m the sort who’d spend all their points on junk food.

    How do you like Tae Bo? The videos I’ve tried were a bit uneven, like he’d do 25 reps on one side, and 7 on the other! I always thought I should do the workout twice, making sure to do the opposite side the second time to make it even. 🙂 Of course, I always got the videos on sale and that might explain why they were marked down so much.

    Reply
  • 2. blubberbegone  |  October 19, 2007 at 2:58 pm

    The DVD I had, Tae Bo Gold, was really good and balanced, but I was surprised it was so short: only half an hour!

    As for the points, you can spend all your points on junk if you want but you’ll find you’re hungry most of the time if you do. If you go to meetings, they encourage you to make more healthful choices with your points.

    If you need any help devising a workout plan, let me know. I’m a qualified personal trainer and would be glad to help.

    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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