Lifting patterns – TT style

April 2, 2008 at 10:32 pm 2 comments

I just learned something interesting. Actually, checking my old fitness notes, I have learned it before, but I didn’t remember it. Tut. Anyway, the Turbulence Training pattern of lifting is usually something like 2–0–1, which means lower the weight to a count of two, no pause, then lift the weight quickly to a count of one. And the reason why: slow lowering requires lots of stabilising muscles so recruits lots of slow-twitch muscle fibres giving you extra muscle-bang for your buck. But quick lifting recruits type IIb fast-twitch muscle fibres which require more energy to operate, so you burn more calories. Cool, or what. To learn more about Turbulence Training, click here.

Anyway, as for my own lifting, I am on schedule with my TT workouts but a bit behind with my cardio as I’ve been very phlegmy and chesty. I’m feeling much better today, and hope to be back in work tomorrow. You know it’s bad when you’re actually looking forward to getting back to work. Or else, you might want to think about changing professions, but that’s a whole other post. But I’ve been off work since Monday and I’ve been sooo bored. I haven’t been able to concentrate on anything the last few days as it felt like my head was full of cotton wool, but I did manage to do a bit of reading, in small bursts.

Back to my training, in one of my three inverted row sets the other day I actually managed all 8 recommended reps (6, 8, 6 vs. 6, 5, 3 the first time I tried this), and the plank on the ball is getting marginally easier. Well, not easy as such, but not as much wobbling around involved. I’ve just finished the workout, which takes under 20 minutes, and I’m sweating like a pig. Or as my zoologist hubby would remind me, like a horse, or some other sweaty animal, since pigs do not perspire. Who knew.

Advertisements

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

Under the Weather TT lifting patterns revisited

2 Comments Add your own

  • 1. Craig Ballantyne  |  April 4, 2008 at 3:46 am

    good to know about the pigs.

    regarding the tempo of the lifts, its just listed as 2-0-1 to ensure that all folks control the lift. Going too fast on the lowering phase has an increased risk of injury…so I like the lowering to be slow and controlled, that’s all.

    It doesn’t actually have anything to do with muscle fiber types.

    craig

    Reply
  • 2. Craig Ballantyne  |  April 4, 2008 at 3:47 am

    PS – keep up the amazing work!

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 5 other followers

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.

    Archive

    April 2008
    M T W T F S S
    « Mar   May »
     123456
    78910111213
    14151617181920
    21222324252627
    282930  

    Blog Stats

    • 75,637 hits

    %d bloggers like this: