How in the world...

Do you have an interval format you are following?  I can dig my old one up if it would be helpful.

I am telling you, when you are watching how the exercise changes your body so much faster/different this time.. you are going to love that.. and you will blow yourself away with how strong you get how quick!

The treadmill interval thing I have is specifically for building up booty and ridding yourself of bumflaps!  :} 

Interval does burn better, and it keeps your body confused, so it cannot just adjust and laze around!

Smart durn ol bodies.

Rock that body, come on comeon rock that boday!! (rock that body!)

Nope, I would love yours if you can find it!!

Allrighty chickita!!  I shall splain and then do my "math" for you

5 minute warmup and 5 minute cool down   the rest of the intervals are at 2 minutes - What I have done is the "time" math because it was easier for me to just see how long I had been on the treadmill and adjust the incline instead of trying to do math AND keep control of my breath and not fall on my face and put skidmarks on my nose from the treadmill. :}   So - the "time" I am putting here, is the time you *change* to the different level.  

So the columns are   time to change.... incline... speed  

Start out at 0 incline at whatever speed you want, this is warmup - I usually was at 3 mph here - for the first month I believe I went to 3.5 miles per hour for the remainder of the treadmill time, bumping back down to 3 for the last 5 minutes.  I started at a lower speed so I could be used to being in control of my lungs and my legs (I have asthma and feeling breathless is freaky to me, so being the boss of my breathing rate was more important to me than going fast at first, and you know.. just BEING CONSISTENT was going to be the thing - not how fast I went at first).  So - anyway - when the incline settings were eazy peazy at the speed I was at, I would increase my incline settings (by 2, but I guess that's just a round number comfort thing!) and then when I was at the top of my incline settings and it was easy - then I would increase my speed - but you will figure out which is best for you I know!  

Okay so 0 minutes ... 0 incline ... X speed
5 minutes ... 2 incline ... X.5 speed or whatevahh
7 minutes ... 4 incline ... x
9 minutes ... 2 incline ... x

11 minutes...6 incline ... x

13 minutes ..4 incline ... x

15 minutes... 8 incline... x

17 minutes ... 4 incline .. x

19 minutes ... 6 incline .. x
21 minutes .. 4 incline .. x
23 minutes ... 2 incline .. x
25 minutes .. 0 incline ... x slower than your interval speed, because this is your cool down and going slower gives your body a chance to squeeze some of the lactic acid out of your muscles, so you will not be as sore  
30 minutes - PARTAY BABY!!    :}   
If I was confusing, you let me know, and I will try and not be confusing!

Sorry the formatting is weird, its gone wonky on me!

Edited because the formatting is wonky!

I totally get it - thank you! I'm going to give it a shot. My husband took the handles off the treadmill for some unknown reason but hopefully I feel steady enough that I won't need them. I fell off a treadmill one time and that was NOT FUN.

You are very welcome!  The beauty of starting slower too is that the handles are not as necessary as if you are flying and need to lean on them so your legs can catch up!

I also have a full body lifting routine that I do with dumbbells at home that I am glad to share if you care for it!  Its what I use 3 days a week, takes about 30 minutes to 45 minutes (every week you go up one repetition in a set, so it takes just a tiny bit longer each week).  You also do 3 different weights for the 3 different days, have a heavy lifting day, medium lifting day and a light lifting day.

Yaay for light lifting day!

I'll take that one, too!

My husband and I used to be really into strength training but it's been a loooong time. We really enjoyed lifting together, but I was around 220 then so I couldn't really see the results (except for biceps).

It's kind of amazing to think that I used to go the gym every morning at 5:00 am and do cardio then weights and I still never lost as much weight as I have with my sleeve. Kind of proves those people wrong who say that fat people are fat because they are lazy. I lurve my sleeve!

I know what you mean about the amazing part.  I also was a weight lifter, long distance walker, hiker, runner - and while I know that it benefitted my body, it never CHANGED my body so I could see it like I do now. 

I will PM you with my email address if you want me to send this schedule to you already in a word document.  I just redo the dates at the top so I can keep track of the Dates/Heavy/Medium/Light days.  I am going to have to see if this formatting goes wonky on me too! 

Squats

Dumbell Press on a ball (dont have a bench)

Bent over rows (i interchange between wrists back and wrists in, to work my rear delts AND my lats with the same exercise)

Overhead press

Stifflegged Deadlift (only cuz it hits the hams more and quads less, I got enough quad, need hams to fill up back legs)

Hammer/regular curls

Calf raises

Triceps dips

Simple beginner routine 3 workouts per week on nonconsecutive days. First workout is heavy. Second is Medium. Third is light. Supposed to be medium is 10% less than 1st, third should be 20% less than 1st. See if you can work that out.

Run the program on 5 week cycle

First week 4 sets for 8 reps

Second week 4 sets for 9 reps

Third week 4 sets for 10 reps

Fourth week 4 sets for 11 reps

Fifth week 4 sets fo4r 12 reps

If you got all of the required reps on the fifth week, increase weight by 10% and increase the cycle. If you did not, then repeat cycle for another 5 weeks. Ought not need 1 minute rest between warm up sets and ought not need more than 1/30 between work sets.


Then these are my weights just for sample weights- they may or may not follow the 10% whatzit, but you gotta work with what you have! 

Course you know form is #1 - so slow lifting, good form, no throwing the weight around unlesss its kettlebells!  :}

Squats 40/30/20

Ball Presses 40/30/20

Rows 50/40/30

Overhead Presses 40/30/20

Deadlift 40/30/20

Curls 20/14/14

Calf raises 40/30/20

Triceps dips bodyweight - I will also, whenver I go to feed myself will do 10 pushups keeping my elbows close to my sides (hits the tris better) and then do 10 wide based regular pushups.  I find that works me better than tri kickbacks, but you know..use what works best!

This is awesome.

We have a few dumbells - I think 2 lbs, 3 lbs, 5 lbs, 8 lbs and maybe my husband has 15s. We also have a barbell with various weights for it. Plus, hubby signed me up at the gym yesterday so I'll have access to all the machines as well (I love the back rows, leg presses, tricep pull down [the pully thing] and some others). But I love free weights for shoulders and biceps and some triceps. Oh and I still think the barbell is best for the chest. Maybe that butterfly machine is good, but even when I did it really heavy I didn't feel anything.

Anyway, thanks for the routine! I'll pm you my email addy. I was just thinking last night that I'm so lost on where to even begin now that I'm rusty!

Guess what!!

The scale went down a pound and a half today (half pound gain yesterday)!! It FINALLY isn't stuck on 183 anymore!! I'm really praying this stall is broken and that it doesn't jump UP again tomorrow.

21 days of looking at 183 really made me want to hurt someone. = )

I am totally going to work my ass off exercising today to try to prevent it from going back to 183. lol

Hells to the yes honeypie!!