Turbulence Training 5th Transformation Challenge – end of wk 6

July 8, 2009 at 7:28 pm Leave a comment

This week was week 6 of the 12-week Turbulence Training 5th Transformation Challenge. Overall it’s been a pretty good week although I didn’t reach some of my specific goals for the week.

Exercise:

I did all my TT workouts this week. I’m improving on the spiderman lunges and my new least favourite exercise is the side plank. I still can’t do the recommended 30 seconds per side, although I am making some progress, from (11,17,18) seconds per side in workout 1 to (25,20,21) in workout 3.

I also increased my RPE 9 30-second interval speed to 11kph and added a third interval workout aimed at trying to increase the amount of consecutive time I spent running. I did 2 mins RPE 7-8, 3 mins recovery (RPE 3), times 3. I was going to do 1:1 high-intensity to recovery, but was really struggling after 2 mins continuous jogging. It was extremely hot and humid that day though, so perhaps that affected me. Will let you know how I get on this week now that it’s a bit cooler.

Also this week I played badminton with hubby – he beat me lots of games to nil, again – and I dusted off the Wii Fit and had some fun. I’d forgotten just how much fun it was, so I’ll try and use it more often from now on, at least once a week. No pilates this week.

Nutrition:

I managed to get 5 servings of fibrous veg four times again this week, as per last week’s goals. Water intake still way too low though, especially in this weather. For some reason, I’ve just been craving a lot of tea.

Av cals: 1712
Av deficit: 660 (range ~200 to ~900)
25% Fat, 20% Protein, 54% carbs, 1% alcohol
Micronutrients: Hit my goal of over 100% RDA for iron (111%) but fell short for vit E (71% – down on last week, even) and just short on calcium (97% on average). Over 100% of everything else.

Lifestyle

I did manage to get to bed by midnight twice this week, so one up on last week, but didn’t manage the three I set myself as a goal. Will try and hit that again in week 7.
I did meditate once, but didn’t manage twice. It was nice. I think I will keep that one on my list for this coming week also.

Body:

I crossed another milestone this week, but I want to write a post all about this one, so you’ll have to check in again to find out what it was.

Here’s the rest of it.

  • Weight: 14 stone 4.8 (200.8 lbs, 91.3kg). Down 1.8 lbs
  • Body fat: 44.4%. Down 0.1%
  • Waist: 107 cm. Down 2 cm
  • Knee: 44 cm. Down 0.5 cm
  • Hips, thigh, calf: No change

Mostly happy with that, especially the 2 cm off my waist, but am a little concerned about my body fat readings. They had consistently been down in the 43% range, and now they have been up in the 44% range for about a week, despite decent weight loss. It looks like I may not be maintaining my lean body mass. Possibly because I am on a new programme and am finding my way with the exercises, I am not yet lifting heavy enough. I will try and add some weight this week – at least in my workouts!

Specific goals for week 7:

You know, I think I’ll keep my goals the same from last week. Those I didn’t get I can have another go at, and even those I did are things I would still like to make more habitual. So here they are again.

  1. Go to bed earlier – aim for no later than midnight at least 3 days this week
  2. Get 100% RDA vit E and iron from food
  3. Drink a litre of water every day at work
  4. Do bonus cardio on three days
  5. Use my WiiFit for exercise on one of my ‘off’ days
  6. Get 5 servings of fibrous veg at least four days
  7. Do 20 mins Transcendental Meditation twice this week
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Entry filed under: exercise, fat loss, heath and fitness, interval training, nutrition, Turbulence Training, weight loss, Weight training, Wii Fit.

A quiet Sunday Back ache, missed workouts and chicken pasanda

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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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