I don't really have a routine but I track what goes in and out and I try to exercise 2-3 times a week, and I walk everyday to and from work, totals only 30 mins of walking but it's better than nothing!

I too had put on some weight, as a result of breaking up with the bf and being Summer and all.

But Summer classes start next week and I have mornings off which I will try to use effectively to squeeze in better workout schedules.

I tried doing my HIIT runs and I just can't push myself as hard as before before giving out or getting cramps, even though I have still been working out (just not HIIT).

Anyways, hopefully I could get down to 113-114 by the end of the month.

Thanks!
It's good to hear that my advice is good.
Makes posting worthwhile.

Good luck with your training!

just make sure you get your nutrients, I'm sure if you ate the same amount of calories but terrible empty junkfood, then you would get flabby faster and would feel just drowzy and weak.

ya as I was saying, don't underestimate the calories you consume, don't overestimate what you burn either. That will set you up for disaster.

As forthe BF%.. I don't know how accurate yoru little machine is and 2lbs, depending on your body, could be fluctuations. I know my body rarely fluctuates, I'm usually spot on.

it's annoying to hear, I know, but you'll figure out what works for you. I figured it out and enjoy exercising and successfully lost weight.

That's a pretty killer workout -- let us know how it goes!

I'm still doing the Stronglifts.com 5x5 which is only 5 exercises in all (not counting dips and chin/pullups) and it's getting tougher to keep up with C25K as well. I may need to step back and do lighter cardio -- maybe stay at Week 6 or so.

just make sure you don't underestimate your calories. Everybody I know do that, and they don't believe me when I say it's higher, they can say whatever they want, who's the one that suceeded? I did so therefore I say I have the knowledge! some people are so stubborn sometimes..

as for junk food. yes. I do, I eat chocolate (Lindt dark) everyday, I have cakes, cookies, chips, ice cream in between too I just make sure it doesn't go over 300 calories of my day and I make sure not to do it too often (other than the chocolate)

just cuz you have to make sure you have enough substance in your diet to maintain a healthy body so you can lose weight properly, because it is mostly quantity (calories) but quality does play a role too

Well, just remember that body weight only squats are highly effectual and it's most important that you simply start working them regularly. Adding weight can be done once your form is perfect and you are no longer sore from recovery.

I do my squats in 25-rep sets, (times 3, cycled throughout circuit calisthenics sessions), and they leave me feeling it, so start workin' it asap. Your butt and legs will literally show you their gratitude in no time.

(I'll be buying a long bar soon and I can't wait!)

; )

M.

Hey Stitch,

How are the squats going?

: )

M.

I don't kow my fat percentage, I wish I kept track of that almost bought a pinch thingy to track it but I was only losing 10-15lbs and by then I had about 5 to go so I didn't bother to waste 20$ on that

I wish I knew though, I am guessig 15%? I don't know if that's a good guess

ya my workouts have been once a week cuz of my school schedule (all early classes except wednesday) but I've been doing it twice a week now cuz of my excessive eating out every week (I eat out at least once a week with my boy) so my diet has been a big rollercoaster ride, 500-1000 excess one day then the next day or two I exercise and cut calories.

I think it might actually help me lose weight than just maintain cuz my body is so confused it sheds lbs easier.. I hope..

I was supposed to add cycling as well to my schedual, I forgot to put it in this list, but on my calander it's put in every tuesday or thursday whichever day just for a bit of rotation.

I have made up my new training sessions for APRIL. I have already started it but I thought i'd do the calender up for april since March is almost over.

Here's my schedule:

Monday:

c25k
Leg Extensions (3 sets of 15 reps)
Squats (4 sets of 15 reps)
Lunges (4 sets of 15 reps)

Tuesday:

Bicep Curls (5 sets of 5 reps)
Dumbbell Row (4 sets of 15 reps)
Crunches - Obliques, normal and reverse (4 sets of 15 reps)
Push ups (4 sets of 15 reps)
Pull ups (as many as possible)

Wednesday:

C25K

Thursday:

Squats
Leg Extensions
Stiff Legged Dead Lifts (3 sets of 15)
Step Ups (4 sets of 15)

Friday:

C25k

Your training sessions are looking similar to mine, in the way that we're doing only running and cycling lol

to be honest I've been quite lazy and because of my terrible schedule this semester I've been working out only once a week but at least I've maintained that (except this week, I went snowboarding Sunday and am still sore now)

the elleptical just doesn't excte me so when I'll be able to run outside again, I know training will be better... my goals right.. to probably lose the couple of pounds I put back on from being less active.

When you're just starting out, it's a really big deal to even get up and work out 3x a week. Congratulations! Don't fret and just keep with it.

When you complete a workout, just ask yourself "Was this better than the last workout?" and take it one workout at a time.

it was HIIT. Yes you are probably more unfit than me (I'm assuming) so what I do to get my heart rate up is different from you. But if YOUR heart rate is up at that level and you have a good HRM that is accurate and takes into account your age, weight, gender, fitness level (by doing some tests periodically) etc, then it was HIIT and congrats on pushing yourself to the 90% zone! (I know you were reluctant at first)

60seconds/90seconds ratio is a start, try and push that further, at my fittest (before Winter covered my trails with snow) I was doing 1min20/40seconds

Who are these people who said it wasn't HIIT, are they qualified to say it isn't because when I started, I spoke to the uber fit people on Traineo with tons of experience and did my homework (as I always do before doing anything big).

Keep up the good work, if you feel yourself physically pushed and it's improving your health, that's all the HIIT you need!

the wii is great vs watching tv passively but I don't get a good enough workout.

I guess I'm a bit too in shape now, taking the metro/subway with all the walking and stair climbing and standing up in the bus for 30 minutes a day will do that to you

in terms of exercising, I play the day ahead what I'll do and my time frame for when I'll do it starting from waking up to eating breakfast to the actual workout and the shower time.

I also do it first thing in my day cuz I have no excuses.

You should definitely join the challenge, the women could use some help on their team!! :)

Stitch,
Basically it's a biggest loser challenge. We all do whatever it is we do during the week to lose weight, and then we post weekly and are able to declare who is the "biggest loser" for the men and women. There are some people in the challenge who are at or near their goal weight, so they're doing the challenge more for maintenance purposes rather than trying to lose weight. The weigh-ins are weekly between Tuesday and Thursday. You'll see the new threads where you can weigh in.

Stitch,
Just send me a message with your height and weight for the challenge.

You said you're having trouble doing 15 minutes of cardio on the bike and you want a simple answer about how long you should be doing it and how many times a week. Well, what does "trouble" mean? Are you having a hard time lasting 15 minutes on the bike? Are you having a hard time seeing results with 15 minutes of work? Do you find it boring and lack the motivation to do 15 minutes of work? The only thing I can tell you is that if I only had an exercise bike for cardio, I'd probably use it 3-4 times per week. I'd get on, warm up for 5 minutes, and then do 8-10 rounds of 1 minute sprints and 2 minutes at a medium pace, like a jog. That would give me about 30-40 minutes total on the bike, 3-4 times per week. I don't really monitor heart rate because if I'm sprinting, I know it's way up. I don't need a monitor to tell me that. If you aren't sure whether your heart rate is up when you're sprinting, then you aren't sprinting.

try and get your high intervals and low intervals to be at least a 1:1 ratio first.. and if you can increase your high intervals to a longer time duraton.

Different sites will say different things. Personally, I spoke to the hardcore people on Traineo (like Adam and stuff, don't see them around very much) and he pushed me to my limit so after 2 times I was going 90%.

I found sites that said 90% as well so...it's up to you on how hard you want to work and what results you want to see, I say push yourself to the limit.

Also, if I understand correctly you're saying that your heart rate is still up on downtime intervals and that you don't sprint again until your heart rate is down again?

I follow time intervals, I know my heart is just catching up slowly and in 40seconds won't go down to 70% when it was at 90% for a while.. but I know my fast walking is exercise that would normally have my heart rate at 70% so I do my 40 seconds walking and then go back to my 1:20 running.

Like I said this is how I do HIIT, it's the right way (for me) and I've been sucessful with it. no shortcuts!

I hope it helps.

somebody once wrote that you're not doing HIIT unless you feel like vomiting at the end lol

as for the fat burning zone.. it's actually 75% and to do HIIT you should be getting 90% and over which is what I aim for and get.

For a first time, getting over 80% is a personal accomplishement so after a couple of tries, keep pushing and go higher % and longer intervals and longer time.

Find the exercise that gets your heart pumping like crazy.

Mine is running with weights, outdoors. This is usually my routine
5 min warm up
stretch
20 intervals of 1:20 sprint 0:40 walk
5 to 10 min cool down
stretch

so the whole thing is 35-40 mins long and my heart rate averages 92% in high zones, 83% in low zones, I hit 97% twice (like 2 HIIT sessions)

I was just playing the actual games like baseball and stuff but I saw the fit part.. I'm going to try that out on the weekend. It's better than me sitting around doing nothing and much more motivating to play.

I'll keep you updated on my progress when I get to it.

Have you tried HIIT yet?

I've nearly given up measuring myself, I done it for the second time, and I think I stuffed it up. I dropped a centimetre on my waist apparently from 1 week ago... which is highly unlikely. As for the rest they look around right.

I still weigh the same.... 57 kilograms :( I think I should get a better scale because the needle keeps moving everytime I step off it and I have to keep readjusting it.

Don't give up...you are so close to yuor goal!

Hey! I've been doing a lot of weight training after you guys motivated me in my post...

I just realized that I just don't have any muscle on me.. I was always one of those stick-thin lanky kids..

But yeah, I've noticed a change that I didn't think would happen! And I'm gonna keep going for it!!

Thanks for all the advice!!!

Hey I'm glad I helped inspired you! always makes me feel great to know that what I'm doing affects other people positively!

for weights, I follow Turbo Jam videos and it's actually quite tireing.. not really any breaks and yes incorporating weights is good!

ya I took a break cuz of my trip to NYC but I've been eating out quite some bit and slacking off way too much, I need to get back on the wagon tomorrow! and a lot of dinners are coming up so :S

it's bad, I'm going to weigh myself tomorrow and I think I'll be in for a shock! :S not looking forward to it. But I worked way too hard to give up now or let myself slip back.

and ya I thought that 113lbs was way too low myself when I started at 124lbs (at the very beginning) but actually, the weight comes off a bit slower than you think with big numbers so.. go in small steps, that's when you know what weight is good for you.

good luck, happy holidays, and try and resist all the temptations.

I know tomorrow I'm facing cheesecake and apple crumble pie with ice cream. I know I won't be able to resist and probably will have both but I'm going to force my butt into gear and jump on the elleptical!

Thanks so much for the kind words. Keep up all the great work.

thanks for the motivation! def needed it..

i think i've just been so busy with school and work, and the fact that our gym here doesn't have any weight training machines doesn't help

i asked for a dumbbell set for Christmas, and an exersize ball so that will help

thanks!!!!!

Sian,
go to your library or a book store and check the book Body for Life Authors name is Phillips. GREAT Plan!!! 12 weeks. 3 day cardio 3 day weights. So far my hubby is down almost 40 pounds and Im down about 25 after 11 weeks.
Huggs
Dea

The 90 day challenge is pretty simple. Basically you set a goal and give yourself 90 days to achieve it. My goal is to lose 30 pounds by the end of my challenge. So far I'm down 8 after 30 days. There's also the group dedicated to the 90 day challenge. Check it out

ya heard agout the wii and the sports and fitness games, we're getting my dad a wii for x'mas so I know I'lll be playing them soon! I'vce tried them and wow you break a sweat.

i used to play DDR to workout, did that for a while til it was getting boring and feeling like a workout...

but I say you wait for punching if you're pinky was injured recently. I made the terrible mistake of taking off supports or wtv you call em for sprained fingers, and my finger is permanently damaged (like if I push too far it hurts, normally though it's fine) so I say wait. Keep doing wii?

I'm jealous, I'd love to box!

go for it, hells ya! you can let fustration out too, learn some techniques.. I know some basics from workout videos but definitely do something, you'll feel more pro at it and not just throwing random punches, always helps to know what you're doing, more fun that way!

and I'm sure you can get a good sweat from it,but like I said konw what you're doing if not you'll get bored.

well you don't want to start HIIT right away if you are

1)getting used to your new machine, getting a feel of it
2)not that in shape yet since HIIT really is quite difficult at first, you have to see what works for you

so take it slow, get your HR pumping as best you can and THEN go for the HIIT.

try like 2-3 weeks of just pumping your heart up and all before you take it full out on HIIT. You'll love it!

For HIIT running I do

5 mins warm up
quick stretches
1:1
1 minute ratio of running (with weights to increase my HR)
1 minute ratio of walking (still weight weights)

[My HR reaches 90-95%, sometimes 97%, and during the slower period, my heart is still racing but slows down to low 80s%, I have a Heart Rate monitor to help me track all this info, extremely useful in pushing yourself, best 300$ I blew. And my parents thought I wasted my money.. HA!]

After all that, I do 10-12 intervals depending on how I feel and how much time I have for the workout, I suggest not doing more than 12 intervals, you may feel like you can do more, I know I sure could, but it's hard on the body and needs time to recover.

I do a 5 minute cool down, walking mostly or with some jogging.
Stretch and enjoy the rest of my fabulous day.

Oh ya, don't worry after a couple of times you'll get the hang of it, you'll get better, and you'll reach the numbers you need. You have to figure out something that works for you.

I also eat a light breakfast (usually under 100 cal, carbs) and black coffee to help burn more fat.

good luck!