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Wednesday, October 26, 2011

Weigh-in Wednesdays: Bringing it back

That's right... bringing back "Weigh-in Wednesdays"! It kept me accountable back then so it should do it now too... right?!

Starting weight: 176.4
Last week weight: 144.5
Current weight: 143.5
Current loss:-1.0


The only thing I can say right now is that hard work and consistency are paying off.  I have changed up my workout routines to include:

1 day rest
2 days circuit weight training
1 day heavy weight training
3 days 25 min high intensity interval training (HIIT)
3 days steady-state cardio

Yes... that doesn't add up to 7 days but it's because I double up on some days.  For example, my Fridays and Sundays are always made up of an early cardio session in the morning then a circuit weight training in the afternoon.

I gotta say, HIIT and circuit-style weight training has changed my life in the past two months...  if you're not familiar with HIIT, definitely look into it and add it to your routine, like, NOW!  It's basically a short burst (anywhere from 20 seconds to a minute) of high intensity activity followed by a slightly longer (1 to 2 minutes) recovery period... wash, rinse and repeat.  Because HIIT is high-intensity, it's usually recommended that you keep the session short (about 20 - 30 minutes)... and if you're doing it correctly, that should be all you can handle.  =)

A lot of people think HIIT is for the elite athlete or someone in super good shape but that's not so.  The great thing about HIIT is that it fits into the fitness level of the individual doing it.  

If you're new to exercise or a beginner, start out with 30 seconds of power walking - swing those arms to get your heart rate up even higher - followed by 2 minutes of walking. 

If you're in pretty good shape, sprint as fast as you can for your intensity portion and jog it out at a slow pace for your recovery.

Hope you give it a try!


Annalisa201 said...

Oh Annie! How I've missed you! I'm on a facebook group, so not blogging as much. Doing IF (Intermittent Fasting - look up Fast-5) for diet, and totally not exercising. I am so totally jealous of your motivation. I had it... then lost it... than had it... then lost it. My sister is here from Utah! That's been fantastic for my life, but not so much for the body. Ya know - good food, lots of beer, not so much exercise. Anyway - COMPLETELY MOTIVATED by you Annie. Tempted to say "I'm ready to come up with a plan to get back on track" but in reality - I'll just focus on TODAY. What can I do to sweat? TODAY. Simple. No complications. It's game on. THANK YOU THANK YOU THANK YOU!!!!!

Miles In Murray said...

Good job, Girl!!! I do HIIT for my short runs and it has helped my speed sooo much!! That 1 pound loss rocks!!

Chris Davis said...

I'm bringing back weigh-in Wednesdays for me too!