Hi Babes!
Just back from my first HIIT session, or rather Alwyn Cosgrove's version of it, which he calls 'Afterburn' (see gym log for full details). I did feel a bit sick at the end of the third round, but all in all, it went far better than I'd though it would. Which just goes to show that I'm a lot fitter than I thought I was.
I will be doing HIIT three times a week from now on, and any other cardio activity that I do, be it power walking or walking the dog, for example, will just be a bonus.
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Alwyn says his clients typically lose a pound or two of fat per week while using this program. Actual results may vary, of course, but if you follow the nutrition guidelines in Part 5, while doing a strength-training routine three or four times a week, you should see fast and continuous fat loss
Lou Schuler NROL
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As I said previously, the nutrition guidelines are so similar to South Beach, that I won't be making any big changes there ... apart from changing to 6 small meals a day, rather than the current 5. The extra meal will actually just be a protein shake added in immediately after my workout.
galatia, obviously you don't have to give specifics, but on your cutting program I presume you are eating 6 meals a day? How do you time yours around workouts for example?
My short term aim is to drop another 20lbs, which should bring me down to around 20% body fat. After that, I'll decide how much further down, if any, I want to drop my bf%
Just out of interest, how does everyone here calculate their bf%?
I know that it is difficult to get an accurate measurement, but according to the bf scales in the gym, my bf% is 32.2, while according to the online calculator at the
Zone, my bf% is 28.23.
I have to say that I'm more inclined to go with the second number ... especially comparing myself to
Stacey Hunt's 'before' pic, where her bf% is 26. As I said in a previous post here, it's more or less how I look now, perhaps a little leaner on top, but definitely the same shape on the bottom and the arms.
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Originally Posted by dane
It will get easier as you progress, but maybe 2 things that can help: 1)when you have the bar inplace on your back, concentrate on keeping elbows pointed down while squeezing your shoulder blades together. That helps create the muscular "shelf" that your bar wil rest on. Doing shrugs also help build up the traps, though I don't know if they're in NROL programs or not. 2)Don't be afraid to use dumbbells as a substitute (for the barbell) while you're developing balance. It's better to use DB's for lunges, and keep the working weights up, than to have to use less weight just so you can use the barbell.
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Thanks for the advice, dane
Shrugs aren't currently part of the program, but there's no reason why I can't add some in if it will help.
As for the dumbbells, this is what I have always used for lunges, squats etc., anyway, so I will do as you suggest and revert back to them when doing my lunges, and when I've had more practice (with using it for doing squats), I'll try the barbell again.
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Originally Posted by dane
Yay me, I got my workout done. I had a baby in Nov., and have seriously slacked since then. It's slow going, but at least it's a comeback
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YAY too from me for getting it done, and congrats on the baby. Is it your first? I would think that it's very hard to find time to yourself to get a workout done with such a young baby. So I'm impressed that you did
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Originally Posted by lisaz8605
Well today, I laid on my stomach with my legs straight out and my feet braced. And I pushed up!! No sissy knees for me. And I repeated this 5 times! My trainer was grinning like an idiot. It was a moment of excitement for us both. I know it doesn't sound like much to those who've been doing this awhile...but I hope you know what a huge deal it is to me!
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Hey, it is a HUGE deal
Gosh, you really are getting stronger! I can't wait until I can do them 'all the way' again.
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Originally Posted by HerbNurse
Looks like we are all motivating each other...that is awesome!! Glad I joined. It is a pleasure to be in the company of so many determined people
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And I'm really glad that I started this thread because it's pushed me towards a more determined mindset ... I always felt that my workouts were lacking something, now I know that what I needed was the support and motivation from some like-minded people to really up the ante.
Have a great day, and train hard girls!