Previously my old 5K best was 33minutes :31 seconds.
I knocked off nearly 3 minutes off that pace tonight! Hell of a deal, considering last year at this time I doubt I could have ran a block.
Previously my old 5K best was 33minutes :31 seconds.
I knocked off nearly 3 minutes off that pace tonight! Hell of a deal, considering last year at this time I doubt I could have ran a block.
I am just getting around to posting this. 1 year ago today I started this change, in November of last year I set a goal to get down to 198 then evaluate where to go from there. There is a bit of karma that I reached my goal exactly 1 year later! In 1 year I've lost 133.7 lbs. If I can do it, you can do it!
The last couple of weeks weight loss slowed, I think in part to the fact I'm around 16% body fat, and last week I also took a week off from the PAGG stack and started a new interval training routine.
So I've gone from Standard Interval training to what is known as HIIT Interval training. The idea here is to get in and hold VO2 Max i.e. Heart Rate over 90% for a pre-determined interval and repeat this over and over once you have recovered. You only want to do maximum efort for a combined total less than 20 minutes of your total workout. Lastnight, since I've been doing this for a number of months. I did a 20 combined 20 minute max in 35 minutes. I could tell I was really working! I didn't lose but a 1/2 lb but gained about 1 lb in muscle mass according to my scale. If you start out you shouldn't exceed 12 total or combined minuteso f maximum effort. Initally you'll feel like you are trying to commit suicide after you torture yourself. Google HIIT Interval trainging, you'll learn a lot, you'll burn fat.
I put together a couple of screenshots form my Withings Scale report.
I have two images one shows Body Fat % and the second shows Lean Mass %, both have my weight. It is important to understand how Withings calculates Lean Mass and Body Fat as a sum equal to 100%. A couple of notes, I was going over to a friends house to use his Withings scale when I first started out, so these weighins occured ususally once a month. From Novemeber on I am using my own scale, it's too cool once you get past the purchase price. I usually weigh myself every other day, if not more frequently.
My first weigh-in was done at the Doctors office and Body % taken as well. Starting weight was 331lbs Today's weight Feb 12th, 2011 206.2lbs or 124.8lbs lost!
Click to enlarge my body fat % On March 2nd 2010 my body fat was over 50% This morning it is below 18% I'm not 100% sure on the absolute accuracy of these numbers other than the weight.Click to enlarge my lean mass % On March 2nd 2010 my lean mass was a shade below 50% This morning it is above 82%
I have created a second site just to log my workouts, you can find them if you are interested by clicking the My Workouts in the upper navigation. This should help so that this isn't a constant spam of iCardio, iBiker and iSpinner screen shots of my workout results. This is more of an accountability exercise for me, and probably very boring for you the reader. :)
On another note, I am playing around with a Wordpress site and could potentially move all the blog content there. I'll see how I like Wordpress.
Lastly the weather here stinks! it's been in the Single Digits and we recieved a couple feet of snow. Before this last storm I was able to get out and do some running and walking when the temps where in the 40's, 50's, and 60's. I am ready for spring! I currently weigh 207lbs.
I have created pages which are linked above.
My Diet Withings Scale My Suppliments My Exercise
This way information is accessable, as I tend to post my workout results form iSpinner as a living fitness journal leaving this page a mess.