Tiffany2288 is Aiming for 30 miles a week of cardio

[Fitterly]

Mornin' Tif...

just keep on going girl. sometimes the weight ebbs and flows but just keep it up. I had a whole month where my body was out of whack. I changed up some of my foods and woooshie woooshie.

Any wine this weekend? I wish i could say no here but YES for me!! lol

[Tiffany2288]

Hey Fitterly,

No wine this weekend for me but I think I orderdid it with the cashews and all the sodium in the cold cuts. I had 3 handfuls of cashews, and at 10 carbs per ounce, that was way too much obviously. I am up today but had a great cardio session last night and will continue on the rest of the week, so it should be gone but weeks end. (hopefully!)

What did you change up to get the wooshie wooshie?
What did you have to get rid of or add in?

[Tiffany2288]

Tuesday - Weight 130 lbs

Rolling Staircase - 22 mins - 3.59 mies (level 20 rolling hills)
Treadmill - 48 mins - 4.91 miles (ran 4 miles, walked .9 miles)
(alternating between 7.5-9.5 min miles)
__________________________________________________ ________

Total Cardio - 70 mins - 8.5 miles

Last night's cardio felt GREAT! Taking 2 days off did wonders for my body, I was dying to get back and had a great session!
Can't wait for tonight too!

I'm annoyed that I am up 2.5 lbs but oh well, I learned my lesson with the cold cuts, sodium and not enough water sunday/monday. I'll keep plugging away to get rid of it in the next few days.

[Fitterly]

Tif, to get the woosh I just changed up my foods. I was eating the same thing daily. I also cut out frankenfoods. But that's it. Right now nuts are my problem and my tummy is totally bloated right now from too many last night! LOL... oh well good fiber and good for the heart. I probably ate a 1/2 cup yesterday!

[Tiffany2288]

Originally Posted by Fitterly

Tif, to get the woosh I just changed up my foods. I was eating the same thing daily. I also cut out frankenfoods. But that's it. Right now nuts are my problem and my tummy is totally bloated right now from too many last night! LOL... oh well good fiber and good for the heart. I probably ate a 1/2 cup yesterday!

Yeah I eat alot of the same things too, maybe I need to change them up as well. What frankenfoods were you eating? I don't think I am eating any, I don't eat shakes, bars, what else would be considered a frankenfood? Maybe I am eating them and not realizing it??

[Tiffany2288]

Originally Posted by Tiffany2288

Yeah I eat alot of the same things too, maybe I need to change them up as well. What frankenfoods were you eating? I don't think I am eating any, I don't eat shakes, bars, what else would be considered a frankenfood? Maybe I am eating them and not realizing it??

Would hot dogs and bologna be considered frankenfoods?

[Fitterly]

i dunno... prolly!

haha

man i am STARVING. i need to make dinner now.

[Tiffany2288]

Wednesday - Weight 129lbs

Shoulders & Cardio

Rolling Staricase = 12 mins = 2 miles (calorie buner level 20)
Wave Machine = 14.5 mins = 7 miles (rolling hills level 25)
Treadmill = 13 mins = 1 mile (ran 1min 6.3, walked 12 mins at 4.5)
__________________________________________________ _______
Total Cardio = 39.5 mins = 10 miles

[Tiffany2288]

Thursday - Weight 128lbs

Rest Day

Tonight is my desk's dinner at a fabulous steak house, then the christmas party the bar I bartend at.

I'm not drinking tonight but can't wait to have some steak, creamed spinach, asparagus, sauteed mushrooms, fresh mozz with roasted red peppers and cesar salad.

I am hungry just thinking about it.

I can't wait! I steak.

PS-Its taken me a few days to lose the carb/sodium bloat from sunday/monday but I am slowly getting there. I should be back to 127.5 lbs tomorrow or saturday morning hopefully. Keep your fingers crossed for me.

[Fitterly]

Okay Tif, it's like 5:00 am here and your dinner sounds FABULOUS!!!! Awesome. Yum. I went to a steakhouse to celebrate a month ago for my fiancee and I had the most ridiculous LC meal there. Agghhhh. You know a steak at a really fancy place does sound good. I'm going to see if I can talk my man into taking me out or at least going dutch.

I have a wine headache. LOL. No wine for me tonight.

[Fitterly]

btw: nice workout!!

[Tiffany2288]

Originally Posted by Fitterly

i dunno... prolly!

haha

man i am STARVING. i need to make dinner now.

Maybe I will just start a new thread in the main lobby, asking specifically what "frankenfoods" are?

So I decide to ask....I love that I can ask anything on this board and get the answers and knowledge I need to help me on my journey.

Here's the link:

What are "frankenfoods"

[Fitterly]

Tif, great idea, I would bet you'll get some pretty good responses and some of them will be from people who are super anti-frakenfoods. I can't wait to see the responses... do it!

[Tiffany2288]

Friday - Weight 128 lbs

Rest Day - Going Christmas shopping with DH tonight after work.
I love getting to spend a rare friday night with my hubby.

Back to the gym in the am tomorow morning for cardio and a yoga class.....haven't made it to any classes this week.

[Tiffany2288]

Saturday - Weight 128 lbs

Arms & Cardio

Treadmill - 50 mins = 4.63 miles (ran 3 walked 1.63)
Wave Machine - 20 mins = 9.4 miles (level 25 rolling hills)
__________________________________________________ ___
Total Cardio = 70 mins = 14.03 miles

[Tiffany2288]

PS - I am thrilled to still be 128 lbs cause I had 3 tablespoons of peanut butter last night before bed and thought I'd be up a bit and I'm not!

WOO HOO!

[Tiffany2288]

Saturday 12/20 Arm Routine

Standing Curls
20 lbs Set 1 x 10 reps
30 lbs Set 2 x 10 reps
superset w/20 lbs x 10 reps
30 lbs Set 3 x 10 reps
superset w/20 lbs x 5

Seated Curls
20 lbs Set 1 x 10
30 lbs Set 2 x 10
superset 20 lbs x 10
30 lbs Set 3 x 10
superset 20 lbs x 10

Step ups in between the exercises, on super high block....10 per leg, did 5 sets in total.

Skull Crushers
20 lbs Set 1 x 15
30 lbs Set 2 x 10
superset 20 lbs x 10
30 lbs Set 3 x 10
superset 20 lbs x 10

Overhead Tricep Rope Extensions
15 lbs Set 1 x 10
superset Rope pushdowns 15 lbs x 5
15 lbs Set 1 x 10
superset Rope pushdowns 15 lbs x 10

[Tiffany2288]

Total Cardio Week 12/14-12/20

32.53 miles = 179.5 mins (2.99 hours)

[LBishop]

I'm curious how tall you are. Your starting weight in Sept was about where I am now. I'm 5'4.5" and would like to be in the 120's. I'm also 46 years old and am realizing it does get a bit tougher......just like they said. You're doing awesome! I'm trying to increase my running time (did 4 miles today with a little intermittent walking) and it felt SO good!

[Tiffany2288]

Originally Posted by LBishop

I'm curious how tall you are. Your starting weight in Sept was about where I am now. I'm 5'4.5" and would like to be in the 120's. I'm also 46 years old and am realizing it does get a bit tougher......just like they said. You're doing awesome! I'm trying to increase my running time (did 4 miles today with a little intermittent walking) and it felt SO good!

Hey there....I'm 5'4, thanks for reading my journal and posting.

I did High Intesity Interval Training to up my speed. It really helped out alot. I'd run 3 mins, walk 2 mins, and repeat over and over for 30 mins and slowly upped my speed every week. I used to just run at one steady pace the whole time but a friend introduced me to HIIT and I love it! It really helped build my stamina and endurance. Try it! It really works!

[chantyl03]

Is there a low intensity interval training? Like for people who have never run a day in their lives?

[LBishop]

Originally Posted by Tiffany2288

Hey there....I'm 5'4, thanks for reading my journal and posting.

I did High Intesity Interval Training to up my speed. It really helped out alot. I'd run 3 mins, walk 2 mins, and repeat over and over for 30 mins and slowly upped my speed every week. I used to just run at one steady pace the whole time but a friend introduced me to HIIT and I love it! It really helped build my stamina and endurance. Try it! It really works!

Yes, I actually do that, but not the exact 3 min and 2 min thing. I alternate anywhere from 4 mph to 6mph. I can now keep up 6mph for about a min. I think that's what's helping me increase my speed and endurance also.

we're very close in size. You've inspired me to just do this! Thanks!

[Tiffany2288]

Originally Posted by chantyl03

Is there a low intensity interval training? Like for people who have never run a day in their lives?

Yeah, a few years ago when I wanted to start running, I'd run for 30 seconds to a min (ran slowly as in 5.0 speed on the treadmill) and then walk for 2 minutes. I did it for awhile til I built up to running for 2-3 mins and then walking for 2 mins. The whole point of doing it this way is not only to help build up your speed, endurance and stamina but also to get your heart rate up in small bursts then bring it back down (with the walking). By alternating your heart rate for the whole cardio session (however long you chose to do), you can burm more calories and buld a stronger heart.

I love training like this bec it keeps me interested, I can do less cardio (time wise) and I like competing with my past times, and trying to outdo the prrior weeks performance.

This is the origianl article I read that got me intrigued. I used to run at a moderate pace for 40-45 mins and stopped seeing results. I read this and saw that if I changed the intensity the whole time I could burn more fat/calories in less time so I was intrigued. I startedout doing it for only 20 mins and its really helped alot.



Want to lose fat while you sit on the couch? Of course you do! Please continue reading…

Allow me to briefly introduce a new form of training—H.I.I.T., or high intensity interval training utilizes quick, explosive movements performed in short intervals (with brief periods of rest) to stimulate fat loss during and long after your workout.

Research shows that the “post-exercise effect” a given workout has may be more important than the actual workout itself! H.I.I.T. training has been shown time and time again to boost the metabolism for hours after the workout has ended. Although typical longer, slower forms of cardiovascular training may burn more fat during the workout, the metabolism quickly returns to normal after the conventional cardio session has ended. Thus, the fat-burning effects of a slow paced cardio session is limited to only the duration of the workout itself—usually less than 1 hour. H.I.I.T. training, on the other hand, has been shown to raise the body’s metabolism for as long as 36 hours after the session has ended….hence the ability to lose fat while sitting on the couch! You thought it was too good to be true, didn’t you?!



But wait….it gets better! Not only does high intensity interval training burn more fat than standard cardio, but it accomplishes this task in less time! Studies that show H.I.I.T. to be superior in fat-burning are generally comparing as little as 30 minutes of interval training with as much as 1 hour of slow-paced cardio. Put simply, you can burn more fat in less time with this type of intense interval training!

Furthermore, H.I.I.T. training does a great job of keeping your body guessing. Research has also shown that repeating the same, slow-paced cardiovascular sessions (i.e. jogging for 30 minutes on a treadmill) over time will actually become less effective at burning calories. The reason for this is your body’s unique ability to adapt to stress—if it (your body) is not presented with new challenges, your metabolism adapts and you therefore burn less calories doing the same workout as you did previously.

[Tiffany2288]

Originally Posted by LBishop

Yes, I actually do that, but not the exact 3 min and 2 min thing. I alternate anywhere from 4 mph to 6mph. I can now keep up 6mph for about a min. I think that's what's helping me increase my speed and endurance also.

we're very close in size. You've inspired me to just do this! Thanks!

That's exactly how I started out too! We're definitely very cloes in size. Good luck with your HIIT training, I love it. Its probably the single best exercise advice I've ever received!

Post back and let me know how your doing.

[Tiffany2288]

Sunday - Weight 127.5 lbs

I am headed to the gym in a few mins for cardio and abs....have to remember to do abs, I hate doing them!

[chantyl03]

Thanks for the info Tiff... I think i may work on an after new years goal to really get in the habit of cardio.

[LBishop]

Originally Posted by Tiffany2288

Sunday - Weight 127.5 lbs

I am headed to the gym in a few mins for cardio and abs....have to remember to do abs, I hate doing them!

Wow! yOu're shrinking! Don't ya just love low carb! I'm not going to do cardio today. Yesterday my back was very achey when I finished so I'm going to make today my rest day. I will do abs though (I'm like you...I really don't like doing them, but it's what I need the most) We can do this!

Leisa

[Tiffany2288]

Sunday - Weight 127.5 lbs

Rolling Staircase - 6 mins - 1 mile
Elliptical - 29.5 mins = 3.5 miles (rolling hills)
________________________________________
Total Cardio = 35.5 mins = 4.5 miles

Would have liked to have done more but was pressed for time....off to bartend now!

[Tiffany2288]

Monday - Weight 128 lbs

Rolling Staircase - 24 mins - 4 miles
Wave Machine -7.5 mins - 3 miles
_________________________________
Total Cardio - 31.5 mins = 7 miles

[Tiffany2288]

Tuesdsay-Wednesday-Thursday
Rest Days....went home for christmas to help my dying mom host the holidays....exercise takes a MAJOR backseat when it comes to spending time with my mom. We are headed to MA to see the in laws this weekend and I will get my running in up there all weekend, they have a treadmill in the house and a gym nearby. I'll weigh in again on Monday morning, my parents and the in laws don't own scales.