I’ve been negligent on my posting, but have not been negligent on my workouts.
In week 2, I did the 60 minute workout on 4 out of 7 days. The 3 days I didn’t? On 2 days I worked until 10pm, and on that last day I couldn’t get through the depression cloud up in here. But, depressed or not, I was back on the horse (or bike as it were) the next day.
I ran across a great tip this week. Realage.com’s daily newsletter included a reminder to me about how stress could have been aiding in my weight gain as well as my lack of weight loss. They also describe a pretty interesting study about how being a bit obsessive about what you’re eating can just pile on the stress, making it more difficult to lose weight.
It reminded me to keep doing the little things because those are what matter. Little things are the only way I will reach success over the long haul without piling on the stress.
How I Strip the Fat Away w/ Minimal Workouts
If you want to
- quickly get into better shape
- burn a lot more fat
…seriously consider incorporating a little into your training.
And “a little” is all you need. Studies have shown High Intensity Interval Training to burn fat in the range of 4-5 times faster -AND- get your heart in shape just as fast.
How fast? THIS FAST— If you’re now working out 5 hours a week…. it’s possible to get the same results with just three 20 min. workouts.
HOW? In HIIT you alternate sets of GOING ALL OUT and ACTIVE REST.
An example workout:
- 20 sec. all-out
- 40 sec. slow
- Repeat 8 times.
This is the exact workout I used while losing 10 pounds in June. Typically I would just do free squats. In fact the bulk of my entire cardio regimen was 8 minutes in the morning and 8 minutes before bed.
Why does this work? The best theories include these ideas:
- Intervals prevent your body from easily “adapting,” and going into “conserve” mode.
- The oxygen debt created by intense exercise continues long after the workout.
Here’s an interesting paradigm shifter: Do you realize that you burn a lot more calories while resting than while exercising? It’s true. Even “doing nothing,” you burn 1000-1500 Calories a day. And then you bust your ass on the treadmill to burn 100.
Is it possible that you could arrange your activity so that you can burn more while resting?
Yes, you can. The resting metabolism correlates to “oxygen debt.” Your body needs oxygen to perform its functions. When we burn oxygen in the course of just “being alive,” we take deeper breaths to replace what we’ve burned.
A way to think of the role of exercise is that intense exercise increases the demand for oxygen. The harder you’re breathing, the more calories you’re burning. If you do a ten-second sprint, you continue to burn calories as long as you’re breathing hard. And the fact about HIIT is that it’s a way to escalate your oxygen throughput so that you’re breathing slightly harder for several hours afterward, while improving your heart’s ability to push oxygen around all day long.
So a simple way to think of it is just this:
Create conditions that cause you to breathe harder all day, and you will simultaneously become more cardiovascularly fit and burn away more fat, even while “doing nothing.” Easy peasy or what?
p.s. ADVICE: Don’t worry in the beginning about doing “an HIIT workout”. That’s the hard way. Just add one or two sets of free-squats before you go running or step on the elliptical. Remember— you don’t need to do much. *Just get yourself breathing hard.* Don’t worry if you tire quickly—that’s the point. And you will get in shape so much faster.
True confessions: Week 2 did not start today
I spent 10 hours on my feet shopping, cleaning and cooking. Then I joined my husband for a healthy dinner, then a movie, and before I knew it, it was 9 at night.
But I did do something right today. I took my morning vitamins on time. I have a strong tendency to get off-kilter on the weekends.
As for starting my Week 2 exercise program, I’m both a little disappointed and a little OK with it. After all, today was holiday right? So that hardly counts.
Week 2 starts tomorrow.
This is the first time I have ever worked out for an hour seven days in a row. EVER!
I know I can’t convince myself to keep going for the long term, so I’m sticking with the “do something right today” plan. I think I can do one more week.
Week 2 starts tomorrow.
I stopped tracking calories and working out, went on vacation, came home, went to a conference, found I gained 10 lbs, swore to use lose it! habitually, which then notified every social network on the planet that I had gained 10 lbs, slapped myself on the face, and immediately started c25k.
Then the scale said I weighed 5 lbs less 3 days later, making me think when it said I had gained so much I should have shot it then taken a guilt trip to the treadmill. But c25k has been enjoyable so far.
Also, can I still post here after I get the gastric band? Ya, okay. Bringing my moody scale to convince the doc.