I have been working out HARD the past month, which includes running (training for my 5k), weight lifting, and abs. I have not lost ANY weight. I am going to assume this is because of my weight lifting and my fat is being replaced with muscle.
For my weight lifting regimen I am doing 3 sets of 5 at 90% of my max, gradually increasing my weight:
5/22 – 5/24 Leg Press: 320lbs Bench Press: 80lbs
5/29 – 5/31 Leg Press: 320lbs Bench Press: 90lbs
6/14 – 6/21 Leg Press: 340lbs Bench Press: 90lbs
For running I am on a schedule, but right now I am running on the treadmill:
1 mile at 1.5 incline at 5.5mph
12 incline at 5.5mph for 1 minute (3 times)
I am also doing the Tabata Method for the next 3 weeks, along with ab workouts, elliptical cardio, and other weight lifting. I am working out at least 5 days a week!
That’s a lot huh??! I know weight loss is not fast, but I would like to lose these next 20-30 lbs. Though I do see that my legs and arms are getting more defined and I don’t have as much “belly fat” as I used to. I just have to keep pushing along!
If you guys remember my last post I talked about doing a weight lifting routine that requires you to lift 90% of your max and do 3 sets of 5. My leg press weight is still at 320lbs, but my bench press went up 10lbs! I’m now benching 90lbs! My mini-goal is to hit 100lbs. In high school my max bench weight was 135lbs, so if I can surpass that, that will be so amazing!
As far as the running game goes I haven’t been running the past 4 days because of Memorial Day Weekend. I will continue to do my Tabata training tonight and in a couple weeks I will be running for distance hardcore. I only have 9 more weeks until my 5k! If I can even run 2 miles non-stop I’ll be happy. I was never a long distance runner. So for me to go from running a mile straight to anything more than that is a definite improvement.
Other than that I’ve been working out at least 4-5 days a week, though I’m not seeing any physical changes, which is sort of depressing =( But I heard it takes 12 weeks for you to see changes in yourself, so I just have to keep working hard and eventually I will get there!
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?