commoditytrader's posterous http://commoditytrader.posterous.com Most recent posts at commoditytrader's posterous posterous.com Mon, 28 Mar 2011 21:13:00 -0700 I set a new 5K Personal best tonight! http://commoditytrader.posterous.com/i-set-a-new-5k-personal-best-tonight http://commoditytrader.posterous.com/i-set-a-new-5k-personal-best-tonight

Previously my old 5K best was 33minutes :31 seconds.

03282011

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. 

 

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Sun, 27 Mar 2011 12:38:00 -0700 140lbs! http://commoditytrader.posterous.com/141lbs http://commoditytrader.posterous.com/141lbs

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Tue, 22 Mar 2011 20:08:05 -0700 Update from the scale http://commoditytrader.posterous.com/update-from-the-scale http://commoditytrader.posterous.com/update-from-the-scale
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Wed, 02 Mar 2011 18:47:00 -0800 Goal reached exactly 1 year after my "Harajku Moment"! http://commoditytrader.posterous.com/44724998 http://commoditytrader.posterous.com/44724998

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! 

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Mon, 28 Feb 2011 19:29:00 -0800 Last day of February weigh in. http://commoditytrader.posterous.com/last-day-of-february-weight-in http://commoditytrader.posterous.com/last-day-of-february-weight-in

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.

 

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Thu, 17 Feb 2011 20:01:00 -0800 HIIT Interval Training http://commoditytrader.posterous.com/hiit-interval-training http://commoditytrader.posterous.com/hiit-interval-training

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.  

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Sun, 13 Feb 2011 18:38:00 -0800 Status update http://commoditytrader.posterous.com/status-update http://commoditytrader.posterous.com/status-update

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!

Body_fat
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.   

 

Lean_mass
Click to enlarge my lean mass %  On March 2nd 2010 my lean mass was a shade below 50% This morning it is above 82%

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http://files.posterous.com/user_profile_pics/740438/SQD.jpg http://posterous.com/users/4SDEyO8FR2YF T G commoditytrader T G
Thu, 10 Feb 2011 21:52:00 -0800 A few minor tweaks http://commoditytrader.posterous.com/a-few-minor-tweaks http://commoditytrader.posterous.com/a-few-minor-tweaks

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. 

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Mon, 07 Feb 2011 20:13:00 -0800 Some minor improvements (I hope) http://commoditytrader.posterous.com/42340894 http://commoditytrader.posterous.com/42340894

I have created pages which are linked above.

My Diet  Withings Scale My Suppliments My Exercise

Capture

 

 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.

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Sun, 06 Feb 2011 16:07:19 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-25 http://commoditytrader.posterous.com/workout-results-from-ispinner-25
I just burned 701 calories in 0:45:12 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Fri, 04 Feb 2011 17:00:43 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-24 http://commoditytrader.posterous.com/workout-results-from-ispinner-24
I am a Machine. 

I just burned 709 calories in 0:46:03 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Wed, 02 Feb 2011 18:25:36 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-23 http://commoditytrader.posterous.com/workout-results-from-ispinner-23
I just burned 617 calories in 0:45:10 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Mon, 31 Jan 2011 15:35:45 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-22 http://commoditytrader.posterous.com/workout-results-from-ispinner-22
I just burned 643 calories in 0:45:11 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Sat, 29 Jan 2011 19:33:30 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-21 http://commoditytrader.posterous.com/workout-results-from-ispinner-21
I just burned 612 calories in 0:40:04 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Mon, 24 Jan 2011 14:38:36 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-20 http://commoditytrader.posterous.com/workout-results-from-ispinner-20
I just burned 631 calories in 0:46:06 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Mon, 24 Jan 2011 10:46:00 -0800 Use Müller's Exercise System for a 15-Minute, No-Equipment Workout http://commoditytrader.posterous.com/40825035 http://commoditytrader.posterous.com/40825035

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Sun, 23 Jan 2011 18:07:53 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-19 http://commoditytrader.posterous.com/workout-results-from-ispinner-19
I just burned 611 calories in 0:46:20 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Fri, 21 Jan 2011 15:05:16 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-18 http://commoditytrader.posterous.com/workout-results-from-ispinner-18
I just burned 710 calories in 0:47:05 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Thu, 20 Jan 2011 16:38:53 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-17 http://commoditytrader.posterous.com/workout-results-from-ispinner-17
I just burned 551 calories in 0:46:11 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)

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Wed, 19 Jan 2011 18:15:57 -0800 Workout Results From iSpinner™ http://commoditytrader.posterous.com/workout-results-from-ispinner-16 http://commoditytrader.posterous.com/workout-results-from-ispinner-16
I just burned 728 calories in 0:50:03 min using iSpinner app on my iPad. Check out Digifit, a cool new fitness & health app available in the App Store. (Text-only email users use this link to go to the App Store: http://budurl.com/DigifitApp)


Dropped in a bit of long interval race pace for a change up. 

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