Well it has been nearly two weeks since I threw myself into my fitness programme. And I must admit I am very happy with the results. I have been using www.calorieking.com.au to track my daily intake to ensure I am controlling my fats/proteins/carbs balance, this tool is amazing.
Sunday week ago I sat down with my friend Marty and we read Jillian Michael's book (biggest loser, trainer...) and we decided to give her formula a go... well it works wonders. To date in a week I have lost 3kgs and quite a few cms off the waist, bust and hips! Last week was really a dry run to see how many times I went to the gym, how many calories I needed per day etc. I decided this week to work out the exercise for the entire week, work out the extra calories and divide them up for my week... THEN I will have to stick to the exercise plan as I have been eating the daily input. Brilliant. I worked out that I can add 3478calories a WEEK with my training... this involved: 3x weight training hr sessions 3x 20min cardio sessions, 4x bodyjam classes and an hr swim. It is Friday and I have managed to do ALL the classes/sessions and I am feeling great.
Went to physio last night to get the knees checked out and all is going well. Still have to do my stretches and keep the VMO working to keep my kneecap inline. I have them strapped today, so all ready for a workout tomorrow! They are launching a new bodyjam class, so am tres excited about that. Looking forward to a big swim on sunday and then I might duck down to Westfield to see those lovely chinese massage guys!
Friday, May 26, 2006
Thursday, May 18, 2006
New Fitness Challenge
As if Bootcamp wasn't enough for me! I have decided to throw myself into a proper fitness training programme. The same programme I would undertake if I were paying a trainer. Hard core training and concentrating on input & output.
My goal:-
To loose 5-8kgs body mass
Gain 2-3kgs lean muscle
Overall goal to be fit, increased cardiovascular endurance and muscle atrophy. Strength training is an important part of this new programme. (see formula on Motivation link).
Last week I started going to back to the gym to do weight training, so far it has given me the motivation, confidence and determination to get back on track and NOT TO GIVE UP. Have been training with my friend Guy and we have tried two types of weight training to see which suits us. Firstly we did compound training, same muscle group, sets. This week we tried Mega training with highest weight 8-10reps and then dropping the weight to half and completing as many reps as possible.
For me I prefer to do supersets. Training opposing muscles to get an overall workout. ie biceps/triceps. This keeps the muscles warm and working constantly whilst keeping heart rate up also. Increasing weights if too easy, the last 3 reps should be hard for you to complete!! That is the challenge. I see so many women at the gym and they are still scared to use heavier weights. If only they knew that muscle bass burns calories more calories at rest.
My goal:-
To loose 5-8kgs body mass
Gain 2-3kgs lean muscle
Overall goal to be fit, increased cardiovascular endurance and muscle atrophy. Strength training is an important part of this new programme. (see formula on Motivation link).
Last week I started going to back to the gym to do weight training, so far it has given me the motivation, confidence and determination to get back on track and NOT TO GIVE UP. Have been training with my friend Guy and we have tried two types of weight training to see which suits us. Firstly we did compound training, same muscle group, sets. This week we tried Mega training with highest weight 8-10reps and then dropping the weight to half and completing as many reps as possible.
For me I prefer to do supersets. Training opposing muscles to get an overall workout. ie biceps/triceps. This keeps the muscles warm and working constantly whilst keeping heart rate up also. Increasing weights if too easy, the last 3 reps should be hard for you to complete!! That is the challenge. I see so many women at the gym and they are still scared to use heavier weights. If only they knew that muscle bass burns calories more calories at rest.
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