What's Your Workout Today VSGers? - Monday!

I am on my days before my final appt with the surgeon.  I hit my weight goal last week to qualify for surgery.  I kinda wanted to relax a bit but I still have a long way to go..  So now I am challenging myself to see how much more I can lose before surgery.  I going  to get into the low 270's! I have until the 12th.

Tonight is spin class.  I will increase the intensity and really push myself!

I understand wanting to relax, let me just play the mean drill instructor here and say that is the mindset that allowed us to become overweight in the first place. This is part of your new life. Keep your eye on the prize. The less you weigh before your surgery the less you will weigh after your surgery. Qualifying is not your goal, its just a milestone, you are ahead of schedule, keep up that momentum. Oh, and GREAT JOB!!!

Husband wants to sign up for another bike tour, this one with more hills!  So......will do the expresso bike every day I can, bumped up to moderate intensity from beginner today.  30 minutes of expresso bike, lower body weights.

Anne

OK, here is something I would like you to try. First drop your time to 20 mins. Start with a 5 minute warm up. Then do this:

30 seconds - peddle all out as fast as you can.

3 minutes - peddle at your normal pace

30 seconds - all out as fast as you can

1 minute - recovery peddle at a lower than normal pace and let your heart rate come down

Repeat that 2 more times (or more if you can).

The spiking of your heart rate will give you a much higher metobolic burn, you will sweat way more and you will burn more calories than 30 mins at a steady pace.

Ok just so you know I am kind of a wimp.

Anne

Wimp? I just took 10 mins off your planned workout and all I am asking you to do is work a little bit harder for 30 seconds (goes by very fast) 6 times (thats a total of 3 minutes BTW) and I am making your workout easier for 3 minutes (offsets the sprints). So I should expect a thank you when you try this because I made your workout easier and much more effective. Plus its fun, you watch the clock but not in a bad way, you watch it to know when you fire up the next set. Makes the 15 mins of actual work go by so much faster.

This is easy, 30 seconds of all out is the hard part and it really goes by so fast.

And you will feel like a champ when you are done and your shirt will be twice as wet as it normally would be.

Monday is a day off after cycling 137 miles this weekend with these guys... 11,000 feet of climbing... (i'm 2nd from right)

Nice! Have a great rest day you beast!

Keith, I totally get what you are saying.  And drill sergeant is a good thing, I expect nothing less.  :)

You are so right.  I set out many years ago to lose 100 lbs.  I did that and then could not lose 1 lbs more. I hit my 100 lbs goal but was still at 220, nowhere near where I needed to be.  I did not lose 1 lbs beyond the 100 lbs and gained it all back.  It;s that mentality that got me back to where I am today.

 I am just getting started.  I set a new weight target (not goal)  to surgery day.

I have a lot to learn!

You may be one of those people that needs to set their ultimate goal and keep your eye on the prize. I decided I wanted to be 184 at the end of this and I that has been my goal ever since. I don't do mini goals. But for you, since you know that you have mental blocks, tear them down. You need to visualize and keep you foot on the gas and plow right through those barriers. Learning is the key to all of this, not just taking what your NUT or doc says, you have to know why and when you do, you can definitely stay on track because not only do you know why you should do the right thing, you know the why of what happens when you do the wrong thing.