Turbulence Training 5th Body Transformation Challenge

May 30, 2009 at 1:24 am 1 comment

Well, it is now day three and I have just done my first Turbulence Training workout. Oh dear. I had a dreadful headache yesterday and went to bed. If I am strict with myself, I can still get all three workouts in this week – one on Sunday and one on Tuesday. My TT week runs Wed to Tues. My workout plan for the twelve weeks of the challenge is as follows:

1. TT for Female Strength 1 (4 wks)
2. TT For Female Strength 2 (4 wks)
3. TT Fat Loss Fusion Intermediate (4 wks)

So today I did workout A of phase 1 of the Female Strength programme. It wasn’t pretty. I only managed 4 reps of body weight rows (actually 2×4, 1×3) and I wanted to puke during the Ball Ab Crunches w/ Med Ball, but the real killer was the step ups.

In the past when I’ve done step ups I’ve used a step in its highest setting with quite large weights in my hands, but today I thought I would try and use the weight bench. I am 5’4 and my legs aren’t particularly long – the bench is level with just above my knee. Certainly by the third or fourth rep, my form was rather horrible.

I don’t know whether to return to using a step and holding big DBs in my hands or whether I concentrate on getting strong enough to lift my BW onto the bench? I figure that is probably the better option when looking at the big picture. And besides, by the time I can shift my 15 stone frame up to the bench for 3×8 reps on each leg with good form, I will have thighs of steel and an ass to die for.

On the nutrition front, I know that my weight loss has most likely stalled because I’ve become lazy with my eating habits so I signed up with FitDay when I started a few days ago. This is a great site that lets you register for free and log your food, exercise and stats and does all the difficult calculations for you. No, I haven’t turned into a calorie nazi, mostly it is to keep me honest and out of curiosity – to give me a baseline to work with if I decide in the future to make any changes to my nutrition.

So I have now been logging my food and activity for three days. It has certainly helped me clamp down on mindless nibbling. But otherwise, I was surprised by how well my macronutrient ratios came out.

After three days, my average cals were 1708, although it was lower on the first two days and higher today (workout day) and my macronutrient breakdown was 22% protein, 31% fat, 47% carbs. I was expecting that I would be more carb-heavy and not be eating enough protein. The fats are heavily skewed to mono and polyunsaturates. This was much closer to where I should be than I thought I would be, so I guess, for now, I will just carry on doing what I’m doing and see how I get on after adding the TT workouts and cutting out the grazing.

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

To TT or not to TT, that is the question 10 kph

1 Comment Add your own

  • 1. Cynthia  |  May 31, 2009 at 4:35 am

    Hey, at least you CAN do the step up! I’m not even close to being able to do something like that. If ever my right knee would. I have enough trouble just with regular height steps.

    Though I did good today with my left leg… leg on the grass, right leg going down into my rose hole pushing the shovel in. Then left leg lifting me outta there.

    Hang in there! It’s bound to get easier if you keep it up!

    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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