Day 1: Wish me luck!

29 06 2011

Hey everyone!

Today was my official start date. It is the 28th of June, the first day of my 365 day weight loss challenge!

Today was a Cardio Day and tummy day for me. The 6 day routine that I explained in a previous post includes 3 cardio days a week.

I have been told by my personal trainer that a shorter but intense workout is far better than one that drags on. Follow me every day except for Sunday for my 6 day workout.

When I do cardio I will be sticking to an intense 20 minute interval training. The goal is to raise your heart rate into the cardiovascular training zone. This is 75% – 90% of your maximum heart rate. Your maximum heart rate is 220 – your age in years.

Works on effort levels 1 -10. 1 is sitting on the couch and 10 is omg i’m going to die.

Below is how it works:

 

Start with a warm up of:

2 mins at your own effort level 5

 

Repeat the following four minutes four times:

1 minute effort level 6

1 min effort level 7

1 min effort level 8

1 min effort level 9

 

Now finish off with:

1 min effort level 10 – going as hard as you can

1 min effort level 5 – cool down

 

This works because your heart rate will stay elevated long after you have finished the actual exercise and your metabolism will be faster for 3-4 hours afterwards thus burning more fat! This takes practise to get the levels right so keep at it.

Today I did my 20 min session on the bike. My effort level 5, was level 10 on the bike, and I increased each effort level by one level on the machine. So after 20 min I rode 9.3km, my legs and butt were absolutely burning through my tights, and were wobbly straight after as I struggled up the stairs to the changing room. 

 

Tummy Exercises:

1st exercise: 20 repetitions of straight sit ups.

Hands rested behind head, make sure not to pull on your neck, tighten your tummy and roll up using those awesome stomach muscles.

2nd exercise: 15 repetitions of dumbbell lengthens.

You will need a 2kg or 3kg dumbbell. Lie on you back and pull your legs up with knees bent, hold dumbbell with two hands and hold above you tummy with arms straight. Your hands and knees should both meet above your belly button. Then in one movement lengthen your arms (still straight) so that the dumbbell touches the floor behind your head and stretch your legs out so that the become straight, and then move them back to the centre again. This is one movement, repeat 15 times.

 

3rd exercise: 20 repetitions of straight/bent legs.

Lie on your back with your hands tucked under your behind. Pull both legs up with knees bent so they are parallel to the floor. One at a time lengthen one leg so that it is straight out and only a few centimeters above the floor (the other leg should still be bent), repeat this with the other leg. Repeat this 20 times.

 

Now that you have done one round of 3 different exercises, repeat it again until you have completed 3 rounds.

I will post up pictures and videos so that these instructions make sense!

Good Luck to me and any one else following. See you tomorrow

Love J.L

X

 

Advertisements

Actions

Information

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




%d bloggers like this: