Work In Progress - FitoverForty

[fitoverforty]

Womens hockey eh? Sounds fun...although painful, I'm sure, those girls have been playing hockey all their lives. I've been to an ice skating rink once when I was 16 years old!
We hardly ever have ice here, and it hasn't snowed in 2 years

leg raises are just the old fashioned ones done on the floor at home, lifting them up about 8 inches, then bending knees drawing them forward then out and lowering legs back down, but not touching the floor - that's one rep. I try to do at least 2 sets of 15. sometimes it hurts back and I have to stop, readjust hands and arms along side body, kind of up under bottom, that seems to help.

[Bonnie]

Oh, those r like the leg throwdowns I used to do, ok I get it now ..no snow, gosh where do u live ?..

[fitoverforty]

no snow, gosh where do u live ?..

South Texas. Summer weather (Hot and Humid...yuck) can start as early as April...last through September, early Oct., then it cools off a bit for Fall. Winter usually is for about 2 weeks in February temps might dip in the high 20's, sometimes we get a little ice, just enough to make driving a pain. Any snow we are blessed with usually is no more than 1 or 2 inches & melts in a few hours. It is such a rare occurance here, that they cancel school when it snows! It's like a national holiday!

[ldematto]

I'm off for the day because here in CT it will be snowing before you blink an eye - yuck! I love summer!!

Enjoy your day!

[fitoverforty]

I enjoyed day...except for the soreness in glute muscles!! Every time I got up from desk at work today, I had to take about 3 or 4 steps before I could walk halfway normal. Those star jumps, hockey jumps, lunges, supine bridges w/extensions are really doing some good, hopefully the pain will be worth it and i will see some weight loss or firming up, hopefully both!

Todays workout:
HIIT treadmill
3 minute wu @ 3.5 mph

8 Intervals of:
5.0 mph / 6.0 mph / 7.0 mph each for 1 minute
2 Intervals of:
#1: 2 min. @ 3.5 mph / 1 min. @ 6.0
#2: 6.0 mph / 7.0mph / 8.0mph - each for 1 minute
3 min. cooldown @ 3.5 mph

[ldematto]

You ought to try a Foam Roller - work those kinks right out of you! I'm going to work with newly received one tonight! See the video Swanso left for me in thread. I bought one for $20 and it came with a DVD showing all the ways to use it including rolling out the glute muscles

[fitoverforty]

Yeah, I have one, I just haven't used it in a long time...but need to now with all this soreness I'm having!

Todays workout:

WU:
2x10 Star Jumps (it's like a jumping jack on speed! )
2x10 Hockey Jumps
2x10 Drop Squats

HIIT Treadmill
10 intervals
5.0 mph / 6.0 mph / 8.0 mph 1 minute each

really tired after 6 intervals but kept going...I pushed myself hard, trying to work out some of the soreness in glutes.
No energy left for the steady 20 minute run...guess I should back off a bit on the intervals?
Anyway, all in all I had a good workout, sweating buckets!!
Have a great evening everyone!

[Bonnie]

I used to do the intervals for 29 ( approx 9 intervals ) out of the 34 mins, so yes It is very tiring, Im glad swanso said I was burning off muscle that way, lol or Id still be doing it ;)I actually sweat more, by doing the 3 intervals & the 5 min slow & 20 mins steady state than all the intervals though, so is a method to the madness somewhere ?..Is good u can do those jumpy things off the ground.Glad u had a good workout, have a good evening

[ldematto]

Hmmmm...I am confused I thought Swanso had me doing 10 intervals, or as many as possible in 20 minutes. I like the 3 or 4, then slow, then steady A LOT better!

[fitoverforty]

It is just really hard for me to slow it down and do the steady 20 minutes after such intense interval cycles, body is in full "go" mode!!
I know it is wrong, but in mind I am thinking that the longer I do the intense intervals the more fat I'm burning?

rest day today...it was Mom's birthday Spent the evening at her house.

[Bonnie]

Yeah me too, cos I was bagged the other way, no on journal u will see where he said I was burning muscle that way...was recently cos I just switched the cardio in last 2 weeks ?..

[swanso5]

this is how it should work:

the intervals mobilise the fat from it's cell which is only acheived with flat out intensity, a 7 - 8 out of 10 effort level will not do this...anything performed at over 80% intensity uses carbs for energy which is what you want for the following portions to work

the very easy bit in the middle allows the released fat to circulate into the blood so it can actually be utilised for energy...whatever is in the blood will be used for energy at that time

the steady state of cardio performed at 50 - 60% intensity relies on fat as it's fuel source as the intensity is not high enough for the use of carbs...if you train too hard then you won't:

a - use the fat in the blood stream and it will redeposit itself and more

and

b - will require too more carbs whoich have hopefully been fully utilised during the intervals so what's left?

yep, muscle

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[fitoverforty]

okay, got it. Thanks Swanso!

[fitoverforty]

well I've got good news and I've got bad news
good news - I didn't gain any weight / bad news - I didn't lose any weight (but body is changing everyday right before eyes! -which is good news!!)
jeans are baggy in the butt, and I have been able to wear some smaller sizes. Legs are getting more muscled and defined, as are arms and back.
I'm starting all over on the measurements since I've been measuring from all the wrong places until Swanso and Cassie straightened me out!

I know I am on the right track with the workouts...fine tuning and improving on HIIT now that I understand how that works best for benefit.
Strength exercises really coming along well. So I refuse to get discouraged, just keep on with the program. I guess the next step is to really take a hard look at food and do a better job with the carb/protein/fat ratio. It is such a learning process, I'm just glad I am here where I am learning FINALLY the right way to do it...not the fast way, or the easy way...but the right way, the permanent way!

Todays workout:

6 pullups!!! failed on the 7th

2x10x2 Reverse Lunge w/5lb DB
paired w/
2x10 Side to Side Chest press (ouch! gotta be careful on these!)

1x10x2 Front/Reverse Lunge w/5lb DB's held chest high
http://www.youtube.com/watch?v=7clDw3pq ... re=related" onclick="window.open(this.href);return false;
(legs very wobbly after these - they are harder than they look!)

2x10 burpee w/full pushup
paired w/
2x15 Leg lifts

2x15 seated cable rows @ 44lbs.
paired w/
2x15 Wide Stance Incline Pushups

2x12 (up 2 reps!) ab wheel rollouts
2x12 tri-cep straight leg tri-cep dips

2x20x2 Front planks w/5lb DB kickbacks
1x10x2 Bulgarian Squats

arms are toast!! hmmmmmm...toast, yeah that's what I need (ww of course!)...maybe with a little peanut butter spread on it! a girl needs her protein!

a good workout, heartrate is really up and I'm dripping sweat...
have a great Friday, and a wonderful weekend everyone! (can u tell endorphins have kicked in? )

[ldematto]

Love those Front/Reverse Lunges, I'll have to try them!

You've been working like a demon Lynne - keeping us all in line! I know when I start to falter I think of you!

Taking some time off?