After my initial weight loss down to 203, back up again, and now down again, I've stayed pretty steady in the 201-202 range the last week or so.
The big difference I've noticed is my running workouts are going so much smoother, being able to maintain hard efforts better and going on longer than usual runs.
A majority of my runs are 1.5 to 2.5 miles, many times they are interval efforts in those distances.
A favorite of mine is 4/4/4, going 4 minutes easy, 4 minutes hard (think 5K pace) and 4 minutes easy. This gets me around 1.55 to 1.6 miles total, but the hard effort is what does the trick. Sometimes I'll add a little more and just make it a round 2 miles at the end of the run.
I have been mixing up speed interval runs with easy pace runs, such as what I've done on Monday and this morning.
Monday's run was 4/4/2/2, meaning 4 minutes easy, 4 minutes hard, 2 minutes easy, 2 minutes hard. It condenses a lot into a little bit of time, and this little 'trick' is what got me in great shape years ago.
I had a very busy summer of training athletes around the clock, so early morning runs were my only choice of time for getting in a workout. I read up on interval training and played a lot with interval sessions of short durations. I knew it went against the grain of conventional, long distance training programs, but I noticed when I returned to coaching the XC kids that summer, my times were better than theirs, even on less distances totaled per week.
My weight loss has now brought me back to feeling like I did a long time ago with my running performance. I feel I could knock out a good 5K time from a few years ago, when I was running the best that I ever ran.
My diet is still sticking with the basics of protein shakes for lunch, nuts and fruit for breakfast, and a good sized dinner with minimal snacking in the evenings.
The Achievable Body's program in the end has helped me out greatly, paired up with my running and biking workouts. The weight has stayed off and I should be dipping down under 200 shortly.
Take a good look at this program by visiting The Achievable Body's page today!
#WinTheDay
Coach Rick
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Tuesday, May 24, 2016
Wednesday, May 4, 2016
Fat Loss 7 Day Plan Results
Last week, I started up a 7 Day Extreme Fat Loss diet/exercise plan from The Achievable Body's extra offering.
The previous week, I started the 4 day detox plan at 209, dropped down to 203 after 4 days on it. After a weekend of reloading up on carbs, I went back up to 208.5 and 18.3% body fat.
I hit the workouts as scheduled until the last 3 days. Honestly, I did 3 of the 4 strength workouts and became really wiped out from them, becoming very sore. I scaled back and still stuck to the diet, changing the exercise plans to a KB Swings workout in place of the final strength routine, then following it up with an interval run on Saturday, plus an easy run on Sunday.
Weight and body fat percent changed a bit. I went down to 205 and 18%. Sticking to the same kind of diet plan (basically more sensible eating), I'm doing running workouts in the morning plus a bike ride on Monday afternoon. I'm now down to 203 and 17.5%. That's a 5.5 pound drop in weight since the start of the 7 day plan until today, which is roughly 10 days of time. It computes from 38 pounds of fat to 35 pounds.
I'm feeling lighter on my workouts, it is amazing how some small weight loss makes a difference on how you feel. My goal is to get to under 200 by the end of the week. I want to keep the momentum going.
The detox was quite the fluctuation, looking back at the numbers, but it didn't take long for the rebound in weight to go away either. One of the biggest changes is the bloated feeling I would have mostly every day. I think cutting back on pop has been a big part of it, essentially limiting it to the weekends now. I know the detox greatly reduced that.
If you're interested in this plan, take a look at why Vegetables on Fridays are Stupid. :)
Yes, you read that correctly.
http://tinyurl.com/wscab
The previous week, I started the 4 day detox plan at 209, dropped down to 203 after 4 days on it. After a weekend of reloading up on carbs, I went back up to 208.5 and 18.3% body fat.
I hit the workouts as scheduled until the last 3 days. Honestly, I did 3 of the 4 strength workouts and became really wiped out from them, becoming very sore. I scaled back and still stuck to the diet, changing the exercise plans to a KB Swings workout in place of the final strength routine, then following it up with an interval run on Saturday, plus an easy run on Sunday.
Weight and body fat percent changed a bit. I went down to 205 and 18%. Sticking to the same kind of diet plan (basically more sensible eating), I'm doing running workouts in the morning plus a bike ride on Monday afternoon. I'm now down to 203 and 17.5%. That's a 5.5 pound drop in weight since the start of the 7 day plan until today, which is roughly 10 days of time. It computes from 38 pounds of fat to 35 pounds.
I'm feeling lighter on my workouts, it is amazing how some small weight loss makes a difference on how you feel. My goal is to get to under 200 by the end of the week. I want to keep the momentum going.
The detox was quite the fluctuation, looking back at the numbers, but it didn't take long for the rebound in weight to go away either. One of the biggest changes is the bloated feeling I would have mostly every day. I think cutting back on pop has been a big part of it, essentially limiting it to the weekends now. I know the detox greatly reduced that.
If you're interested in this plan, take a look at why Vegetables on Fridays are Stupid. :)
Yes, you read that correctly.
http://tinyurl.com/wscab
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