My turn

March 14, 2009 at 2:16 am 2 comments

Well, as hubby said yesterday, I am buzzing. For the first time possibly ever I have followed a workout plan for four weeks without missing a single workout. Four weeks doesn’t sound like much, but the fact that I’ve never managed it before should give you some idea that this requires above average dedication. The workout in question was from the Body Fat Solution, a new book by Tom Venuto. So, twelve resistance and twelve intervals sessions over four weeks. In addition, I’ve added in extra cardio, in the form of walking, belly dancing, step, latin dancing, kick boxing and the odd session on the turbo trainer. Very odd. Plus for the last couple of weeks I’ve also been stepping up my pilates workouts and tried out body rolling. In fact, I’ve managed over six hours exercise per week twice in the last month and over five hours the other two weeks. And I am really, really proud of myself.

The first phase of the workout plan that I have been following is in the hypertrophy/endurance rep range: 3 sets of 12 to 15 reps. Two different workouts, A and B, so I have done each one six times in the four weeks. Some of the significant gains have been:

  • DB row – from 5 kg to 7 kg (3×15 – would have increased to 8 kg next time)
  • DB bench press – from 7 kg to 9 kg (3×15, increase weight next time: I’m really going to have to get some bigger dumbells!)
  • Shoulder press (a real weakness of mine, old injuries) – from 3 x 12 reps, very gradually with small gains each time, to finally 3 x 15 reps today (with 3 kg). If I had had another session, I would have increased to 4 kg weights!
  • DB curl – from 4 kg to 6 kg
  • Plank – from [30, 21 and 24 seconds] to [32, 30, 30]
  • Reverse crunch – from [12, 10, 12 reps] to [20, 20, 15]
  • Cross-knee crunch (obliques) – from [8, 10, 10 reps] to [3×20 reps]!

The gains in my interval training have been less consistent. Some days I achieve a little more and some a little less. It could be argued that because I am using the RPE scale to gauge intensity, the workouts should not feel any easier as I get fitter. But, I have the distance reading on the machine to tell me that I am not going significantly further for the same effort. Most days, it feels like I am striding through treacle, and I am unsure how I am going to get on with the intermediate level intervals in the BFS plan. On the other hand, I am really looking forward to the phase 2 resistance training, the hypertrophy/strength phase (3 x 6-10 reps), which I will start on Monday after 2 days rest, as I have never lifted in this range before – at least not over a period of weeks as part of my periodisation plan. No Barbie weights for this BBG!

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Entry filed under: Body Fat Solution, exercise, fat loss, heath and fitness, interval training, Tom Venuto, weight loss.

Hubby writes his first blog post Hula hoops and sun salutations

2 Comments Add your own

  • 1. Marianne  |  March 17, 2009 at 3:02 am

    Congratulations on sticking to it for 4 weeks! That is a big accomplishment, and requires a lot of dedication. I hope the next 4 (and the 4 after that, and…) go even better!

    Reply
  • 2. Cynthia  |  March 17, 2009 at 7:29 pm

    Yes, congrats! Huge accomplishment!

    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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