Elliptical: 45 minutes, Interval setting

Calories: 615
Miles: 5.70

5 sets of weighted crunches

 

There's no magic formula. You have to find something that works for you. But you have to burn calories. If HIIT wears you out so fast that you burn fewer calories than you would otherwise be able to muster, you will not get your optimum results.

I'm following a cycling interval training program from polarpersonaltraining.com. The formal program involves a one hour interval ride on Sundays, 2 hours of uphill intervals on Tuesdays, 45 minutes of spinning intervals on Thursdays, and a long (3 hours) slow ride on Saturdays.

I usually can't do the long ride on Saturdays so instead I also ride shorter but lower intensity rides on the "off" days of the program. I dumped 10 pounds from my already fit frame in part from doing this. On average I do about an hour per day of cardio, which translates to about 840 Calories per day according to my heart rate monitor.

 

Nice...

I did 2.25 hrs of bball today and 10 sets of 15 weighted crunches (regular, left ob'qs, right obq's, top- raise your legs up, leg lifts, bicycles, raised torso leg pushouts- keep your torso up off mat and bring knees into chest and then all the way out w/o touching floor, and then reg, left and right again.

How is your weight progress?

I check mine like twice a month... as of today I'm down from 187 to 182 since Oct 1st.

 

186.4 to 183.6 since 10/3. I pretty much check it everyday, I think i should stop doing that though.

 

I drop a couple pounds after a shit sometimes.. I wouldn't be too worried about your weight, more of how you feel and how you see yourself changing.

 

well i mean when you do drop some... its great motivation so i like to check every now and then. I'd say maybe check it once every week or two and that should give you some time to actually drop a little bit and notice a difference.

 

Yea, im going to start checking every monday. Checking everyday can have kind of a negative effect, at least mentally.

 

Elliptical HIIT 25 minutes

Calories: 340
Distance: 2.56 Miles

 

Wow! My abs are sore as hell! Is it ok to work sore muscles out?

 

I would let them rest a bit.. the soreness could just continue, but

 

Let them heal a little. Large muscles are actually created by injuring the muscle and letting them heal....

 

Well they defintely feel injured!

 

You burned a lot more calories the other day doing intervals.

http://www.mens-total-fitness.com/hi...-exercise.html

The basics are that you will lose the same amount of weight for calories burned, whether it's through highest intensity or lowest. So if you gas yourself out in 25 minutes and burn 340 calories, vs. going a little less intense for 45 minutes and burn over 600 calories -- you will lose more weight doing the less intense, longer workout more frequently.

 

go easy on um... are you taking days off?

 

Just cheated!!

Was very hungry and didn't bring a lunch, nor could i go home for lunch because i had a meeting.
Had 3 slices of pizza from Papa Johns, shit.

 

Pretty much fridays and saturdays

 

Interesting i just thought your metabolism stays up for up to 36 hours after HIIT, but does after LIIT

 

It's not a binary thing. If you exercise hard, your metabolism goes up. The key is to burn as many total calories as you can, make it fit into your schedule, and exercise at an intensity that doesn't injure you.

 

no wonder your sore as hell on thursday.

go 3 days then an off... then 2 days and an off. m-t- wed off- th- fri- sat- sun off.

you can make your middle day in the set of 3 an easier day to balance it out. so in the above schedule... friday would be a light day.

you gotta let your muscles rest, even if you are just trying to lose weight. if i go too hard i get nasty shin splints or sore abs. with the abs i'll just ditch the weight for a day and do some old fashioned crunches... but sore legs are the worst cuz thats your main muscle group for how you are losing weight. keep your legs as fresh as possible... plus because youre using them so much you'll be more prone to a muscle strain/sprain.

 

So Mod-High Intensity, 35-45 minutes, 5 days a week is what i will be doing. I aim to get out at least 600 calories a work out Whether or not it takes +45 minutes that day.

 

True, My abs are so sore right now. It feels like i got punched in the stomach. I'll give it a rest today.

 

That seems like a good start. When I started biking, I was doing 40 minutes a day 4 or 5 days a week, riding as fast as I could for those 40 minutes. I'd burn about 800 calories a ride.

19 months later I'm doing almost 7000 calories per week, week in and week out. On days when I am (or my legs are) tired I ride at an easy pace (70-80% of MHR) instead of pushing it. Because I've lost over 20 pounds I burn fewer calories per minute than I did when I was heavier.

 

Yeah I ate a whole California Pizza Kitchen pizza last week.. I didn't want the whole thing, but it was just too damn good. O well we both enjoyed our 1000 calories

 

It was nice knowing you...

 

That was last week.. I'm all salads this week

 

I'll just make sure i work extra hard tonight, i didn't know it was so many calories until i checked online.

 

if you really think about it... cheating like that isnt too bad though. consider what else you ate all day... or even all week. if youre only at 1200 calories a day normally and instead of a 400 calorie dinner you ate 1000... your still under 2000.

i find if i don't cheat a little once in a while my body just craves junky carb filled food like bk or pizza.

youre still on track though, give yourself a reward every now and then.

 

Yeah but think of all the fat in pizza compared to a turkey sandwich or a salad.. IMO I would be more worred about the fat instead of the calories in this case.

 

Everyone cheats...I do. Just do it smartly, meaning that its better to eat 1000 calories of something that has nutrition and digests easily, compared to a jelly doughnut....

If you do cheat, don't think about it and get discouraged...You will most likely poop it out. Keep exercising.

 

You would need to eat 10 frozen turkeys to be able to compare....As I said, take an evening jog...

 

What's the new addition to your avatar? Bending girl?

 

exactly... pizaa is pretty decent for you in terms of cheating... i keep it thin crust and just cheese or roni. you could just go nuts and eat like 24 cupcakes or twinkies or a cake or something.

with your metabolisim up the fat that you'll soak up in a pizza is a lot less than something containing a lot of saturated fat... like a sausage pizza.

I also limit myself to buying those mini tombstones so i dont want to a whole large one... that always helps.

 

What, it's just myself, some other guy, a retard, a fat chick, Jenna Jamison, some chick who can eat her ass and Kayne West...

 

Yea i really had no craving for it, actually i didnt even want to eat it but i was just too hungry..

 

Wow... you want HIIT??? Play 21 (basketball not cards) with 2 other (much taller) guys for money. Make sure you play by 1-2's and have to go back to 11 if you don't get 21 exactly... it takes forever.

5 games total - 2 1/2 hrs - 1 accidental shot to the face and $40 extra in my pocket ($10/person a game and I won 3)

 

Last night: Elliptical; 45 minutes

Calories: 630
Distance: 6.10

 

Ok, let me give you a few pointers.

First off..cut out the coffee in the Am, drink water or low sodium v8 juice. The V8 is low in sugar and fat, and offers a good amount of vitamins and nutrients that you are not getting from the lack of vegetables in your diet.
Second, cut out the cheese (sat fat) on your sandwiches and look for lean cuts of turkey or chicken and put it on the whole wheat bread. The mustard is good for a low calorie option for a dressing, and is low in sugar. Make sure you are using yellow mustard, as the grey poupon stuff is not nearly as healthy.
The other thing is take a look at where you started. You need to journal what your daily caloric intake was before starting. Look to make a small reduction in calories. The biggest problem with success in weightloss, losing fat, and "keeping" the weight off, is that many people try to change everything at once. You need to be able to have "staples" in your regime. If you are truly serious about losing the weight by a certain deadline, then there is no time to cheat. You have cheated in the past and has gotten you to where you are today. If I am wrong in this assumption, please let me know.
Third, whether it is longer duration walking or running on a treadmill, or elliptical or using the HIIT method. The "main" point to understand in order to lose weight successfully, you need to use the concept of more calories out than calories in. Meaning you need to burn more calories throughout the day, then you consume on a daily basis. Every 3500kcals (calories to the normal individual) will yield you roughly 1lb of weight loss. 7000kcals for 2lbs, and so on. This is done by reducting your daily caloric intake by a reasonable amount, start small 250 cals, and make sure to put the time in and burn those calories doing what you enjoy. If you don't like to bike, don't! If you enjoy swimming, then swim. Find something you really enjoy, not just something that so and so said "they like" or that you have heard on an info-mercial. Myself personally, I train clients with the HIIT method and use bodyweight intervals and have successfully helped clients lose 75, 65, 55, 50 lbs and so on and they have kept them off over the years. if you need any pointers, please pm me and I can help you from there.
If you are seeing your weight go up or body fat % going in the wrong direction, you need to make a change. The same type of exercise does not always and will not always work the same for two different individuals. Being a male, you have an advantage over females in that fact that we make more testosterone in the body, therefore your ability to produce lean muscle mass is greater and in turn will help you burn more calories while at rest. I have never and will never encourage individuals to do "just cardio". It is not the answer to achieving and maintaining your weight loss goals.
Keep up the great work and remember you can't fix everything today, successful weightloss is a slow and steady process. Good luck

 

Thanks for the pointers. I am going to switch out the cheese. I just picked up turkey cuts today.

As far as the coffee that is a little tougher for me. I usually drink coffee every morning to wake me up. It has become a habit. However i drink black coffee. No milk, no sugar. So hopefully it is not that bad.

I will start weight training again in January. I have been feeling a lot better about myself lately. Even my girlfriend comment on my smaller "tires". I was so happy to hear that. I definetly feel better and i am motivated by this. I don't really keep a journal of what i eat, mainly because i eat pretty much the same thing everyday. As boring as that sounds i like routines, and feel comfortable with it.

Thanks for the help guys. I will be weighing myself for the first time in roughly a week, tomorrow morning. Cant Wait!

 

How much water do you intake roughly each day? Getting the proper amount of water and staying hydrated will have huge benefits in weight loss. The key to losing any weight is reving up your metabolism. Being dehydrated caused the body's metabolism to slow down. So, make sure you factor in enouhg water for yourself. Start with an easy one. Drink two 32oz jugs of water a day to get you water up to 64oz. Try that for one week. If you can do that, jump it up another 8-16oz the next week. Aim to get it up to 96-108oz a day. Trust me it works like a miracle. Good luck on the weigh in and also thank your gf for the support. It is huge to your success to have a strong support system in this.

 

Thank You, I am constantly drinking water through out the day.