I've increased to lifting weights 6 days a week and 45 minutes of cardio per day. Caloric consumption is 2062 cals. I weighed in at 123.5 last night which was fine as we want to stay between 125-130 prior to the diet down phase. Body fat was down .5% so we're watching that to ensure I do not get lean now..instead of during the diet down phase.
When on earth do I do all this AND work 25 hours a week, and run the house with 3 kids? You'd be amazed at what you can do with proper planning and communication. I'm at the gym at 5:30 am for weights and I run during the morning nap. I work during the afternoon nap and in the evening.
I have to keep the treadmill interesting or I'll get bored. So this week I'm giving you all some speed training - as usual you can speed it up or slow it down to tailor to your level of fitness, below is simply a guideline.
|Warm up||5 minutes - walk/slow jog at 3.5 MPH, at a 7% incline.|
|One mile||Run at 6.0 MPH.|
|Rest Set||Slow it down to 5.0 MPH and run for 3 minutes.|| |
|Work Set||Speed up to 6.8 MPH for 30 seconds.|
|Rest Set||Go back to 5.0 MPH for 3 minutes.|
|Rest/Work Sets||Keep repeating the 3 minute/30 seconds intervals until the clock reaches 25 minutes.|
|One mile||Run at 6.0 MPH for another mile.|
|Cool down||Slowly jog or walk for 5 minutes at 3.5 MPH at a slight incline (5% to 7%).|
When you're done I want you to do 3 sets of the following:
10 crunches, rest 10 seconds
9 crunches, rest 9 sec
8 crunches, rest 8 sec
7 crunches, rest 7 sec
6 crunches, rest 6 sec
you get the idea...all the way to 1 crunch...
If this does not BURN you are doing the crunches wrong, really focus on belly button in, nice and slow crunch, give a little extra squeeze at the top!
New on my IPOD this week:
- Chori Chori - Aneela (it's a song from Zumba...remember the old "informer" song by snow?
- Stereo Love - Mia Martina
- Michael Buble -Hollywood