Well, five weeks are in the books already - can you believe it? I sure know I can't. It seems like just yesterday I began this routine. It really has become a part of my life now too. I feel guilty when I don't work out, and over-eating has ceased to be an issue for me, since my stomach seemingly has shrunk in such a short period.
This week started off poorly. I had every intention of running on Tuesday, only to be slammed at work, and thus stuck at work - until 8:15 PM (getting home at 9 PM); so I tried my hardest to make up for it the remainder of the week. I did not skip any day I intended to work out, which is definitely a big plus. Also, I saw some decent results on the scale (even seeing a "one" in front of my weight for the first time in a long time on Saturday - but that is not the "official" weigh in day - hopefully next week will be different). However, my highest mark this week (on the official Sunday weigh-in) was not has high as my lowest weigh-in mark after week 4 - again, it's all about progress.
I weighed in on Sunday morning at 200.8 lbs - or 200 lbs. and 12 ounces. At the end of the night, I weighed in at 201.8 lbs. - 201 lbs. and 12 ounces - for an average of 201.25 lbs. or , 201 lbs and 4 ounces. So close to breaking the 200 barrier - and as I said above, I hope I can achieve this feat after week 6, but only time will tell.
Considering last week I averaged 205.8 lbs, I can safely say I lost just over 4 lbs. this week - and all it takes is a little lifestyle change - and I am seeing dramatic results (I can feel and see them on myself as well - the results are not all just on the scale).
Since beginning my regime, I have lost 11.25 lbs. in just 5 weeks - it's only just over 2 lbs. per week, and that's fine, because, considering I haven't actually CHANGED my habits, I will take the weight loss as a huge plus. I feel so much better. Now if only the weather would get better, I could spend some time outside walking the trails or the beach - anything to get up, get out, and be active . . . all in due time, I suppose.
Tuesday, February 17, 2009
Day 22: Sunday, February 15, 2009
Today, I decided I didn't feel much like running (or walking for that matter). I woke early, but had to run a few errands before I was able to get on the treadmill - probably around 9:30, I was able to get on, but I really didn't feel much up to it.
Because of my lack of interest, I decided to do my normal routine, and nothing more or less. It was a struggle, but I did what I deemed was "required" - that is to say 1:45 walking at 4 MPH and running for 1:15 at 5 MPH - and repeat the pattern until I hit the 30-minute mark.
I did limited muscle exercises today, limiting myself to 30 curls at 40 lbs. and 30 push ups.
Walking, I completed 17:30 for a distance of 1.17 miles; running, I completed 12:30 for a distance of 1.04 miles; total with cool down, I completed a pretty pathetic 32 minutes for 2.25 miles.
For not "feeling like it", it was a good accomplishment just the same. It's 2.25 miles I would not have ran/walked otherwise.
Because of my lack of interest, I decided to do my normal routine, and nothing more or less. It was a struggle, but I did what I deemed was "required" - that is to say 1:45 walking at 4 MPH and running for 1:15 at 5 MPH - and repeat the pattern until I hit the 30-minute mark.
I did limited muscle exercises today, limiting myself to 30 curls at 40 lbs. and 30 push ups.
Walking, I completed 17:30 for a distance of 1.17 miles; running, I completed 12:30 for a distance of 1.04 miles; total with cool down, I completed a pretty pathetic 32 minutes for 2.25 miles.
For not "feeling like it", it was a good accomplishment just the same. It's 2.25 miles I would not have ran/walked otherwise.
Day 21: Saturday, February 14, 2009
Well, today, I woke up extremely early for a weekend. Since I had nothing really planned (and nothing was open yet anyway), I decided to try to workout (i.e. on the treadmill) for an hour. I almost made the full hour, but failed when I began to cramp.
I started out with 60 curls at 40 lbs. before hopping on the treadmill. Then I began on the treadmill in "traditional" fashion - that is to say 1:45 walking at 4 MPH followed by 1:15 running at 5 MPH. However, this did not last.
I made a mistake in setting up my play-list for my music (leaving a song off the list), and because of this, I promptly changed my timing structure, so as to help me not get bored while running.
The first 4 reps I completed in traditional fashion, but after that, that is where one of my songs was left off. With that being the case, the next time I ran, I went for 2:30 before walking for the normal time of 1:45, only to run again for 2:30 the next time I ran.
After that, I began to alternate every minute between running and walking. And on my final run (I did not plan this to be my final run) I began to cramp, and decided it was time to call it a day.
In total, I completed 22 minutes both walking at 4 MPH and running at 5 MPH. Walking, I completed 1.47 miles and running I completed 1.83 miles. With cool down, I totaled 46:00 with a total distance of 3.38. I surpassed the 3.1 mile mark (that of the 5k) at the 41:00 mark - which would be a horrible time. If I were trying to compete, this would have to be cut in half, at the very least.
Other than that, I also did 75 curls at 40 lbs. 15 push ups and 15 squats (non-weight aided).
I started out with 60 curls at 40 lbs. before hopping on the treadmill. Then I began on the treadmill in "traditional" fashion - that is to say 1:45 walking at 4 MPH followed by 1:15 running at 5 MPH. However, this did not last.
I made a mistake in setting up my play-list for my music (leaving a song off the list), and because of this, I promptly changed my timing structure, so as to help me not get bored while running.
The first 4 reps I completed in traditional fashion, but after that, that is where one of my songs was left off. With that being the case, the next time I ran, I went for 2:30 before walking for the normal time of 1:45, only to run again for 2:30 the next time I ran.
After that, I began to alternate every minute between running and walking. And on my final run (I did not plan this to be my final run) I began to cramp, and decided it was time to call it a day.
In total, I completed 22 minutes both walking at 4 MPH and running at 5 MPH. Walking, I completed 1.47 miles and running I completed 1.83 miles. With cool down, I totaled 46:00 with a total distance of 3.38. I surpassed the 3.1 mile mark (that of the 5k) at the 41:00 mark - which would be a horrible time. If I were trying to compete, this would have to be cut in half, at the very least.
Other than that, I also did 75 curls at 40 lbs. 15 push ups and 15 squats (non-weight aided).
Friday, February 13, 2009
Day 20: Thursday, February 12, 2009
Well today, I kind of moved out of my normal routine. I did this, kind of based on necessity, kind of based on boredom. I was in a small time crunch yesterday, but at the same time, the same routine is getting, well, routine.
I began the workout with two sets of 30 reps each of curls at 40 lbs. (these would be the only curls I would do today). And then I got onto the treadmill.
I began in similar fashion onto the treadmill, and almost instantly realized I was pretty hungry. But I began with a 1:15 run at 5 MPH for each 1:45 walk at 4 MPH. I did this for a repetition of 6 reps (18:00). Then I decided to change things up. At 19:45 - I decided to run "2 reps worth of running at one time" - so I ran 2:30 - to the 22:15 mark. Then I walked until the 24:30 mark before running another 2:30. At the 27:00 mark, I walked for 1:30 before running one minute, returning my speed to 4 MPH for the final 30 seconds leading up to 30:00 and my cool down.
In total, given this bizarre pattern, I walked at 4 MPH for 16:15 for a distance of 1.08 miles, I ran at 5 MPH for 13:45 for a distance of 1.15 miles, and complete with cool down, I completed 31:00 minutes for a total of 2.25 miles. It was a slight decline from the previous night, but given that I ran 5 minutes of a 7:15 block, I felt really good - and scarcely did I notice any fatigue at all - which is, of course, excellent for my conditioning.
I did 60 curls of 40 lbs. and completed one set of 15 squats while holding the 40 lb. weight.
20 workouts in the books, and I feel like I am truly gaining stamina, and I can visibly see that I am losing weight - on Sunday, the scale will be the true measure of this fact. If anything however, I am losing fat, and if I am gaining muscle to take the place of the poundage lost in fat, we'll, I will be happy with that too. Stay tuned.
I began the workout with two sets of 30 reps each of curls at 40 lbs. (these would be the only curls I would do today). And then I got onto the treadmill.
I began in similar fashion onto the treadmill, and almost instantly realized I was pretty hungry. But I began with a 1:15 run at 5 MPH for each 1:45 walk at 4 MPH. I did this for a repetition of 6 reps (18:00). Then I decided to change things up. At 19:45 - I decided to run "2 reps worth of running at one time" - so I ran 2:30 - to the 22:15 mark. Then I walked until the 24:30 mark before running another 2:30. At the 27:00 mark, I walked for 1:30 before running one minute, returning my speed to 4 MPH for the final 30 seconds leading up to 30:00 and my cool down.
In total, given this bizarre pattern, I walked at 4 MPH for 16:15 for a distance of 1.08 miles, I ran at 5 MPH for 13:45 for a distance of 1.15 miles, and complete with cool down, I completed 31:00 minutes for a total of 2.25 miles. It was a slight decline from the previous night, but given that I ran 5 minutes of a 7:15 block, I felt really good - and scarcely did I notice any fatigue at all - which is, of course, excellent for my conditioning.
I did 60 curls of 40 lbs. and completed one set of 15 squats while holding the 40 lb. weight.
20 workouts in the books, and I feel like I am truly gaining stamina, and I can visibly see that I am losing weight - on Sunday, the scale will be the true measure of this fact. If anything however, I am losing fat, and if I am gaining muscle to take the place of the poundage lost in fat, we'll, I will be happy with that too. Stay tuned.
Thursday, February 12, 2009
Day 19: Wednesday, February 11, 2009
Well, I really, really had plans to workout on Tuesday, February 10th, but unfortunately, it was not meant to be. I was stuck at work until 8:15 PM (after arriving at work at 6:45 AM) and didn't get home until 9 PM, let alone have dinner or take care of any of my other daily responsibilities, so unfortunately, I was unable to perform any kind of workout.
However, on Wednesday, I knew I had to make up for it, and I truly pushed myself to actually feel something on this workout.
I began with a set of 30 curls at 40 lbs. I have upped the set number to 30 (instead of 15) to try to force my muscles to endure some resistance - since the 40 lb. weight does not seem to be "heavy enough" for me to do less in a set to actually feel like I am accomplishing anything. I then did a set of 15 pushups, followed by another set (this time 15 reps) at still the same weight of 40 lbs. (it's the only weight I have) before I finally got onto the treadmill.
The past few workouts at my intervals of 4 MPH for 1:45 followed by 5 MPH for 1:15 has been going rather smoothly, and I thought about upping my time and/or speed for running, but I refrained, since I would prefer to make changes to my routine at the beginning of a workout week. So instead, I ran, and sort of sang along with my music, and what that did, was essentially, make time fly. I seriously could scarcely believe when I completed my second to last run, and only had "one run left." However, that last run, I knew I would push myself - I felt way too good not to.
So, at the 28:45 mark, I pushed the speed up to 5 MPH and began to run. I ran until the "end of verse 1" - which signals in my mind that I am at the 30 minute mark - or essentially, my time running is technically completed. However, I continued, I told myself to "run at least until the end of verse 2" - which I figured, would be about another minute to a minute and a half. So I ran. Verse 2 finally came, and then went. I ran a bit further and then checked the time - 32:30 - I could do 30 more seconds. Finally, at the 33:00 mark I slowed my pace, but only to 4 MPH, where I completed another 30 seconds of fast paced walking before beginning my cool down.
After the treadmill workout, I proceeded to do another set of 30 curls at 40 lbs., 15 pushups, and 15 squats.
In total, I walked for 18:00 at 4 MPH for a distance of 1.20 miles, I ran for 15:30 at 5 MPH for a distance of 1.29 miles, and complete with my cool down, I completed 35:00 for a total distance of 2.55 miles. And I wasn't even really winded, which I think is a testament to this entire workout regime thus far.
As for working my muscles, I did 75 curls of the 40 lb. weight, 30 pushups, and 15 squats.
My body is responding extremely well, and I can't wait to actually, seriously, lose this gut that is still lingering - diminishing, but lingering all at the same time. In time, it will be non-existent.
However, on Wednesday, I knew I had to make up for it, and I truly pushed myself to actually feel something on this workout.
I began with a set of 30 curls at 40 lbs. I have upped the set number to 30 (instead of 15) to try to force my muscles to endure some resistance - since the 40 lb. weight does not seem to be "heavy enough" for me to do less in a set to actually feel like I am accomplishing anything. I then did a set of 15 pushups, followed by another set (this time 15 reps) at still the same weight of 40 lbs. (it's the only weight I have) before I finally got onto the treadmill.
The past few workouts at my intervals of 4 MPH for 1:45 followed by 5 MPH for 1:15 has been going rather smoothly, and I thought about upping my time and/or speed for running, but I refrained, since I would prefer to make changes to my routine at the beginning of a workout week. So instead, I ran, and sort of sang along with my music, and what that did, was essentially, make time fly. I seriously could scarcely believe when I completed my second to last run, and only had "one run left." However, that last run, I knew I would push myself - I felt way too good not to.
So, at the 28:45 mark, I pushed the speed up to 5 MPH and began to run. I ran until the "end of verse 1" - which signals in my mind that I am at the 30 minute mark - or essentially, my time running is technically completed. However, I continued, I told myself to "run at least until the end of verse 2" - which I figured, would be about another minute to a minute and a half. So I ran. Verse 2 finally came, and then went. I ran a bit further and then checked the time - 32:30 - I could do 30 more seconds. Finally, at the 33:00 mark I slowed my pace, but only to 4 MPH, where I completed another 30 seconds of fast paced walking before beginning my cool down.
After the treadmill workout, I proceeded to do another set of 30 curls at 40 lbs., 15 pushups, and 15 squats.
In total, I walked for 18:00 at 4 MPH for a distance of 1.20 miles, I ran for 15:30 at 5 MPH for a distance of 1.29 miles, and complete with my cool down, I completed 35:00 for a total distance of 2.55 miles. And I wasn't even really winded, which I think is a testament to this entire workout regime thus far.
As for working my muscles, I did 75 curls of the 40 lb. weight, 30 pushups, and 15 squats.
My body is responding extremely well, and I can't wait to actually, seriously, lose this gut that is still lingering - diminishing, but lingering all at the same time. In time, it will be non-existent.
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