On Saturday I went on a bike ride with my boyfriend. We were out there for almost 4 hours and went 35 miles!!
Sunday I met up with some friends and we did a group boot camp workout!
Today… OMG my whole entire body is sore!! Quads, hamstring, triceps, back, shoulders, everything! I feel great knowing that I can workout that hard, but OMG does it hurt to move.
I’m taking a break today because frankly, I NEED it. And my 5k is in 6 days! Ahhhhh! I don’t know if I’m ready for it, but I will give it my all. Hopefully my body doesn’t feel like its been beaten by 1000 bats by then.
So my boyfriend was telling me of a great way for me to increase my V02 max, thus increasing my stamina when I workout. This is High-Intensity Interval Training (HIIT) called… The Tabata Method.
Here is the Tabata Method:
3 minute warmup
20 second sprints / 10 second walk (Repeat 8x)
I know your thinking, “Hey! That’s only 4 minutes!” Well it is only 4 minutes. 4 minutes of HELL. You don’t understand how LONG 20 seconds really is and how SHORT 10 seconds is. And you are sprinting at 100% capacity for 20 seconds with barely any rest in between. I have done the Tabata Method on Monday as well as yesterday and my body is SORE. My shoulders, lats, abs, quads, hammies, calves, Soleus muscle, and the arches of my feet… ALL sore. This is no joke.
I’m not doing this method so I can lose weight (though this method can decrease belly fat), this just so I gain muscle strength and increase my stamina for future workouts. I am going to do this for 5 weeks then try to run for distance to see how much my stamina has increased.
Has anyone else tried this method? How do you like it? Did you see results?
So Saturday morning the bf and I went down to my clubhouse to do some weight lifting. I also did some ab exercises.
Ab Exercise #1: V-Crunch
You lay on your back, balancing on your butt, then bring your upper body and knees up (in sort of a boat pose but with knees bent). Then extend your legs and bring your upper body and legs down until they ALMOST touch the floor. Then back up. Rinse and repeat. I did 3 sets of 15 reps.
Ab Exercise #2: Straight Leg Toe Touch
This requires a medicine ball. You lay flat on your back with legs extended. Arms are above your head holding a medicine ball. Then keeping your legs straight bring your legs up until you are at a 90 degree angle and touch the medicine ball to your toes and go back down. Rinse and repeat.
It’s like the image above except you use a medicine ball. I use an 8lb medicine ball and did 4 sets of 10 reps.
Fast forward to Sunday… Holy sore abs Batman! It literally felt like someone used my abs as a punching bag. My rectus abdominis muscles are sore as hell! For those who don’t know where that is, here is a nifty little image I found.
I’m on day 2 of soreness and it’s getting a little better, but they are still sore. I mean, just touching my abs hurt! I love it! Bring it!
So the boyfriend had to take his car in for scheduled maintenance this past Saturday so we decided to go to the gym across the street while we waited for his car. I went on the Elliptical for over an hour then we did leg press and free weights. What we did with free weights was basically bench press. You lay down on the bench, bring the weights down so your arms are parallel with your chest (like bench pressing), then you bring them up and have the weights touch. We did 3 sets of 10 reps.
I did this exercise with 20lb. weights. And OH…MY…GOD. My pecs were SO sore the entire weekend! In fact they are still slightly sore. I thought that by me doing 2 weeks of planks and pushups almost daily that I would be able to handle this, uh… no? Even though I was in pain the entire weekend I kind of liked it. It means I worked hard and pushed myself. Go me!
I feel like I am stuck in this limbo of 175-178 lbs. and I think that is because I need to do more cardio. Now I am going to have to force myself to get on the treadmill tonight after work before I do my Jillian Michaels workout.
I have been doing the YouTube exercise video I posted a few days ago for the past 2 days and OMG my hamstrings are SO SORE! But I love it! That means I’m closer to my goal, that means my muscles are working, and I’m getting stronger. I definitely have more motivation to get stronger than to lose weight.
If you read my previous post you saw that I did Jillian Michael’s 30 Day Shred workout. Today my latissimus dorsi are SORE! What muscle is that you ask? If you look at the image below it is the pink area.
That soreness comes from pushups, jumping jacks, arm raises with weights, punching, etc. My legs are sore as well. I love the sore feeling! It means I did something worth while.