I Burned 1397 Calories in 2 Workouts
Yes, I am bragging. I'm tired and I can barely lift my arms but it was worth it. I sweat off 4lbs of water. I weighed in this morning empty at 212 and after my 2nd workout, dehydrated I weighed in at 208. The calorie burn was recorded by Polar heart rate monitors so however accurate those are. Now I just hope some if this work shows up on the scale tomorrow. I have been retaining water all week.
Just reading this has made me tired..... time for bed.... lol
great job!
For more info on my journey & goals, visit my blog at http://flirtybythirty.wordpress.com
Hmmm, that's kind of a long story, but here is the short version. It started out so I could split weight training and 5k training. I did the weight training with my buddy in the morning and ran at night or evening. My wife started going to Orange Theory with her sister and then her sister sort of petered out. My wife does not do anything by herself and to keep her going (she is over weight) I stepped in and while it is a good workout, I didn't want to change the path I was on. I still wanted dedicated weight training. Orange Theory is a HIIT circuit training that mixes weights and cardio. So that is the basic reason for the split.
I found that my weight kept a fairly steady decline and of course my fitness improved a great deal. Now I am probably not working out as efficiently as I could. There are a lot of days that I end up doing cardio first and with only a small amount of recovery time I am hitting the bench, like today. So I could probably gain more muscle if I scaled back a bit, but I am less than 30 lbs from my goal, I cn feel abs under the flab, I see my chest and shoulders getting some definition, I see distinct muscles in my legs, so I am seeing results. Ideally I would only workout once a day on chest and shoulder day, take two rest days, and only do cardio on leg days, but between my wife and daughter and me wanting to keep them going AND their scheduling, I am all over the place. So right now I do Orange Theory Tuesday and Thursday Mornings, Wednesday nd Saturday afternoon, the I do chest/shoulders Monday after school and Thursday afternoon with my buddy/coach. Legs are Tuesday afternoon with my coach/buddy and Friday after school. Then I run on Monday,weds, Sunday. Sunday is my rest day.
I have to start an on site project in a couple weeks and that is going to change everything so for the next two or three weeks its going to be an all out full court press toward my goal. Once I am on site for 8 hrs a day and an hour drive each way I will be down to once a day probably only 4 days a week because I have other clients too that I will have to work on.
Thanks. That satisfies my curiosity. You are a good man to support your family like that.
I have recently changed my workout "routine". I'm enjoying the effects of the new routine, but it does kick my butt and actually requires a little more recovery time than I am used to.
I'm still working out 5 days per week, but with a far higher intensity on each exercise - several warm up sets working up to the final three sets at the highest weight (in the old days they called it laddering, I believe). Example, Today I did 7 sets of squats. Starting with a 15 rep zero lb warm up, then 15 reps at 50lbs, then 15 at 70, then 15 at 90, and then 3 more sets at 110. Did basically the same with Romanian dead lifts afterwards, but only did a three step warm up up to my ideal 60 pounds. Followed that with some ab work and then did 3 miles on the elliptical and stretching.
(BTW, you want that upper thigh definition in the back of your legs, Romanian Dead lifts are key - not just squats!)
I keep my workouts to about an hour and 15 minutes followed by stretching. I've noticed some pretty significant gains - especially in my upper and mid chest - since I started on this type of program just over two weeks ago.
It might be the type of program you could use once you begin that on site project. Remember, too, that during WL all we can really aim for is to keep our current muscle mass, lose the fat and gain some definition. You can start adding muscle later on. It's slow though. I have gained about 8-10 pounds in muscle over the past year. It doesn't come on very quickly at all.
I've gained some muscle, but nothing like I could if I ate normally. I have a body composition scale and check my composition about every other week. My body fat he last two weeks popped up, muscle was up, weight was down, then I checked visceral fat and it was down. But you are right muscle growth is very very slow. I am going to see my urologist next week about some testosterone to help with that. My PCP says its normal at 440, but if I remember correctly my urologist likes it closer to 600 so it might be enough of a diff for him to shoot me up. I have also been taking the old school ECA fat burning stack and I think that has helped increase my calorie burn by like 30-40%. My heart rate recovers super fast so when trying to keep it up for calorie burn it drops so fast that I was only showing like 400 calorie burns in Orange Theory, since taking that I am consistently hitting 600 or more. I also take C4 Extreme before weight training and I feel like I get a much better pump when I do, plus today when I was done with chest nd shoulders I felt like doing more cardio nd managed to crank out a 25 min HIIt run on the treadmill, a bit over 2 miles.
