NROL Fat Loss II Workout 1B
A. Snatch Grip Dead Lifts 3x12 55/60/65
Underhand Grip Lat Pull Down 3x12 75/80/80
B. Bulgarian Split Squat with Overhead Press 3x12 ech leg 10/10/10 (DB)
Push Ups 3x12 BW/BW/BW
C. Deadlift with Barbell Row 3x12 45/50/55
Decline Bench Crunches with Medicine Ball 3x12 4/4/4
* I modified this a little. I can't do T Push ups for the life of me right now. Push Ups are good for now. I also am NOT doing Russian Twists AKA Windshield wipers they ruin your back or at least mine. I will just substitute for another ab exercise for now.
* Diet okay. I definitely do not bring enough to eat at work. I found myself grazing and nibbling all day on random stuff. I need to find some more wholesome snacks to bring. My diet is still the hardest thing for me to modify as my funds are limited and I am a picky eater (I stick to the same things).
Nice workouts and first month progress! I didn't do the Russian twist after a few times either it just didn't feel right/good - I either did prone jackknife or something similar. Our HIIT's are almost identical!
Nice workouts and first month progress! I didn't do the Russian twist after a few times either it just didn't feel right/good - I either did prone jackknife or something similar. Our HIIT's are almost identical!
Yea they do look similar. Our stats are pretty similar too. I took a look at your HIIT. Your recovery is definitely where I would like to be at 5.5mph, how long did it take you to get up to there. I find it near impossible at this point. I figured maybe the 2nd round through the NROL Metabolic Overdrive HIIT I could increase the speed of my recovery time.
Russian Twists I feel that Jacknifes or even V-Ups work my abs more, so I def. agree with you there.
The Russian Twists are a core rotational movement, while the others you mention are not. You could sub the Seated Russian Twist so you aren't tossing out the rotational exercise altogether. Here's a bunch of suggestions....the SRT is on the 3rd page.
The Russian Twists are a core rotational movement, while the others you mention are not. You could sub the Seated Russian Twist so you aren't tossing out the rotational exercise altogether. Here's a bunch of suggestions....the SRT is on the 3rd page.
Thanks Jane, you are a wealth of information. I am all for the Cable Twists and any exercise but Russian Twists. They are pretty tough. I just have to watch my back, I did something to it in Dec. when I was doing power training and I am pretty cautious about it.
I am still struggling with this diet thing. I have cut down desserts, but the carbs I am struggling to combat everyday. I feel like its really holding me back from getting where I would like to be. Any diets or tricks to get carbs (minus oats) out of my diet? I am halfway about to call a nutritionist here, because I feel like I have 0 control. Okay vent over...
I think we've talked about it before, but it's all about sugar for me. Go through the withdrawal if you have to, but cut out sugar and you will see your cravings disappear. At least, that's what ALWAYS works for me.
I think we've talked about it before, but it's all about sugar for me. Go through the withdrawal if you have to, but cut out sugar and you will see your cravings disappear. At least, that's what ALWAYS works for me.
I did this - it worked for me, too!! The first couple of days will SUCK - but once you get past that - your cravings should disappear!
I think we've talked about it before, but it's all about sugar for me. Go through the withdrawal if you have to, but cut out sugar and you will see your cravings disappear. At least, that's what ALWAYS works for me.
We have talked before. I think I can no longer do 1/2 juice 1/2 water, the juice seriously makes me crave sweets, as insane as that might sound. I don't really eat sweets at all. Bread I have barely ever, everything is oat or whole grain (not the fake dyed stuff). Another problem is that everyone I know eats out. I try to head towards the healthier side of things, but I puff out from all the sodium/sugar in restaurant foods these days. Thanks for the support.
Jane - is there any particular diet you follow? I think I read in your journal you did TNT, but I could be mistaken. I need something doable, but gives great results.
Quote:
Originally Posted by dillytl
I did this - it worked for me, too!! The first couple of days will SUCK - but once you get past that - your cravings should disappear!
This is definitely my culprit. The first few days will suck. I cut out deserts. I think the next thing to go are all juices & sugar laden condiments. Those are the only few things I can identify in my diet right now that are sugary.
2/5/09
NROL Fat Loss II Workout 2A
A. Front Squats 3x12 45/50/55
Wide Grip BB Rows 3x12 45/50/55
B. Dynamic Lunges 3x12 ech leg 45/50/55
BB Push Press 3x12 30/40/40
C. Swiss Ball Leg Curl w. Hip Ext 3x12 BW all
Medicine Ball Russian Twists 3x12 ech side 15/15/15
I am adding a new goal re: diet. Cutting out sugar, this means Ketchup and BBQ Sauce and Juices. Cutting out crap food that my family makes, this means pork and red meat (which I shouldn't eat anyways b/c of my cholesterol levels).
Today is day one w/o crap. Tomorrow I begin no sugar. I cannot go with a reduction on sugar, its just not working how I would like it to.
I did TNT the first half of 2008 and then added back in some carbs. I overdid it over the holidays and now am back on TNT. My weight didn't suffer too much, but I needed to get that sugar out of my system.
Good luck with the no sugar plan! I am in awe of those who can do it - someday I will too. To answer your question about the recovery, I think I was doing 5.0 in October and one day it just felt too slow and my heart rate was dropping lower then I wanted it to, so I just went up to 5.5. I was also doing 1:1 and the recovery at 5.0 was perfect for that, but once I went to a 1:2 ratio, it felt right to do 5.5. I think I started doing this around the end of December. Its amazing how I feel doing intervals this way has helped me progress. I used to do them after my weight workouts, but decided to do switch them out for my steady state runs on my non-lifting days. (mostly because I was doing Fat Loss III and that was enough for one days work!) Now I am debating whether to go back to my old schedule which was like yours. I miss steady state running, but I was still successful without it. Dilemmas! Sorry that got so long...rambling....
Good luck with the no sugar plan! I am in awe of those who can do it - someday I will too. To answer your question about the recovery, I think I was doing 5.0 in October and one day it just felt too slow and my heart rate was dropping lower then I wanted it to, so I just went up to 5.5. I was also doing 1:1 and the recovery at 5.0 was perfect for that, but once I went to a 1:2 ratio, it felt right to do 5.5. I think I started doing this around the end of December. Its amazing how I feel doing intervals this way has helped me progress. I used to do them after my weight workouts, but decided to do switch them out for my steady state runs on my non-lifting days. (mostly because I was doing Fat Loss III and that was enough for one days work!) Now I am debating whether to go back to my old schedule which was like yours. I miss steady state running, but I was still successful without it. Dilemmas! Sorry that got so long...rambling....
0 sweets today! Yay and just a dab (maybe a teaspoon) of juice mixed with water this AM. Not to bad, but I didnt have my 11am chocolate craving like usual.
I am looking to increase my intervals after I finish out the Metabolic Overdrive (or whatever NROL calls their interval plan) and I am most likely going to do what you do Intervals one day Weights the next esp when I plan to do some Hypertrophy stuff. Okay I am jumping ahead of things, but at least I have a plan. Its a shame you dont live in NJ or we could run together LOL.
Ah for the workout today
2/6/09
Cross Training Day (First time I did as planned)
30min Step Mill
15min Upright Bike
A. Snatch Grip Dead Lift 3x12 55/60/65
Push Ups 3x12 BW
B. Bulgarian Splt Squat w. DB Press 3x12 ech leg 8/10/10
Assisted Chin Up 3x12 70%bw/60%bw/50%bw
C. Rom. Dead Lift with Row 3x12 50/55/60
Leg Lifts 3x12 BW
Rest Day, had a massive headache. I think I was dehydrated, so I laid down and drank water most of the day.
I am wondering if anyone on here has tried Fat Loss Troubleshoot ? It is 77 dollars online, but I am not willing to throw down that much cash unless I know its going to be worth my while.
I did. Still not so clear about it. I see how it could be do-able, but it remains vague. I guess I am going to have to jump into it 1/2 blind like I did with NROL (which I love). Maybe I will download a few of her podcasts and see what she is all about first. Thanks Jane
I think you would find FLTS very useful - I don't know of anyone here who hasn't gotten something out of it. Leigh is pretty awesome. I have sent her a couple email questions on occasion and she always responds quickly and with great answers. Her pod-casts are great. I also listen to the Fit Cast each week fitcast.com - also another great source of free info! I spend a lot of money on fitness stuff so I try to find the most free stuff I can and I have learned a lot just by doing that.
BTW, you would kick my butt if we ran together! But it would be so awesome to have someone doing the same stuff.
I think you would find FLTS very useful - I don't know of anyone here who hasn't gotten something out of it. Leigh is pretty awesome. I have sent her a couple email questions on occasion and she always responds quickly and with great answers. Her pod-casts are great. I also listen to the Fit Cast each week fitcast.com - also another great source of free info! I spend a lot of money on fitness stuff so I try to find the most free stuff I can and I have learned a lot just by doing that.
BTW, you would kick my butt if we ran together! But it would be so awesome to have someone doing the same stuff.
Aw thanks for the running compliment.
I think I am going to Purchase FLTS tonight. I keep dilly dallying and coming up with excuses about my diet. I am just sick of it. I know what to do & I am not applying myself. I am sure the rest of this board is sick of me with my "Yea, but...comments" (and this is what I help my clients not do in therapy LOL).
A. Front Squats 3x10 55/60/65
Wide Grip BB Rows 3x10 55/60/65
B. Dynamic Lunges 3x10 ech leg 50/50/55
BB Push Press 3x10 45/45/50
C. Swiss Ball Leg Curl w. Hip Ext 3x10 BW all
Medicine Ball Russian Twists 3x10 ech side 15/15/15
I definitely hit a lot of Higher Weights today. I am going to start jotting down my meals for accountability sake and also to look back on after I purchase and read FLTS. I had a few cough drops through out the day, as my throat is killing me. No random snacking.
Meal 1: Oatmeal, Van. Pro. Powder, Nat PB, & Banana; Coffee w. Milk
Meal 2: Almonds & Green Tea
Meal 3: WW Rice Cakes, Tuna, & Carrots
Meal 4: Greek Yogurt & Blueberries/Raspberries
Meal 5: 1/2 Post Workout Choc. Pro Powder w. Water
Meal 6: (Post Workout Carbs) Mixed Veggies, Grilled Potatoes, and Grilled Chicken w. Cheese melted in a WW Tortilla. Sm Piece of Dark Chocolate to satisfy my TOM craving.
Rest Day, had a massive headache. I think I was dehydrated, so I laid down and drank water most of the day.
I am wondering if anyone on here has tried Fat Loss Troubleshoot ? It is 77 dollars online, but I am not willing to throw down that much cash unless I know its going to be worth my while.
I agree with Bree. I got a lot out of it and still reference it, often.
It is worth every penny.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
How is the no sugar thing going? Im really impressed that with TOM you only had a few squares of chocolate. Sometimes I forget when the TOM comes until I get an overwhelming subconscious urge to eat chocolate then I look at my diary and figure it out.
You've motivated me to start on the no sugar thing too. The hard part is that my son has a stash of mars bars and kitkats in the fridge, and he sells it to his brother, and me sometimes. Really evil, seeing as he doesnt like to eat it, just wants to make some money off me and his brother...
A. Front Squats 3x10 55/60/65
Wide Grip BB Rows 3x10 55/60/65
B. Dynamic Lunges 3x10 ech leg 50/50/55
BB Push Press 3x10 45/45/50
C. Swiss Ball Leg Curl w. Hip Ext 3x10 BW all
Medicine Ball Russian Twists 3x10 ech side 15/15/15
I definitely hit a lot of Higher Weights today. I am going to start jotting down my meals for accountability sake and also to look back on after I purchase and read FLTS. I had a few cough drops through out the day, as my throat is killing me. No random snacking.
Meal 1: Oatmeal, Van. Pro. Powder, Nat PB, & Banana; Coffee w. Milk
Meal 2: Almonds & Green Tea
Meal 3: WW Rice Cakes, Tuna, & Carrots
Meal 4: Greek Yogurt & Blueberries/Raspberries
Meal 5: 1/2 Post Workout Choc. Pro Powder w. Water
Meal 6: (Post Workout Carbs) Mixed Veggies, Grilled Potatoes, and Grilled Chicken w. Cheese melted in a WW Tortilla. Sm Piece of Dark Chocolate to satisfy my TOM craving.
WOW--that was a good workout! Your food does look good too.
Quote:
Originally Posted by dixiechick
How is the no sugar thing going? Im really impressed that with TOM you only had a few squares of chocolate. Sometimes I forget when the TOM comes until I get an overwhelming subconscious urge to eat chocolate then I look at my diary and figure it out.
You've motivated me to start on the no sugar thing too. The hard part is that my son has a stash of mars bars and kitkats in the fridge, and he sells it to his brother, and me sometimes. Really evil, seeing as he doesnt like to eat it, just wants to make some money off me and his brother...
How is the no sugar thing going? Im really impressed that with TOM you only had a few squares of chocolate. Sometimes I forget when the TOM comes until I get an overwhelming subconscious urge to eat chocolate then I look at my diary and figure it out.
You've motivated me to start on the no sugar thing too. The hard part is that my son has a stash of mars bars and kitkats in the fridge, and he sells it to his brother, and me sometimes. Really evil, seeing as he doesnt like to eat it, just wants to make some money off me and his brother...
That is evil. My family has a fridge full of chocolate & they go out to eat a lot, but look I am saving money and an increase in my cholesterol. My mom bought me dark chocolate for christmas, which should last until Easter if I stay as planned. The no sugar thing has been two days LOL, but I am doing well. I did not graze at the Munchins at our inservice today. I did not get a Mocha Latte at Starbucks today although I got 5hrs of sleep (Plain ol coffee for me). I still eat complex carbs, but thats better than my usual snack/sugar fiesta LOL. I just had to get the mindset that I was sick of saying I would do it and get 0 results. I am serious this time around!
Quote:
Originally Posted by Celestialmom
WOW--that was a good workout! Your food does look good too.
Thanks. Slow and steady is gonna win this race for me.
2/10/09
3.5 mile Tempo Run
EATS
M1: Oats, Pro. Powder, Nat PB, Banana, Coffee w. Milk
M2: Almonds
M3: Turkey, Salad, Carrots, and Organic Honey Mustard Dressing
M4: Cottage Cheese w. Raspberries and Pineapple
M5: 1/2 Protien Powder w. Water
M6: (Too lazy to cook) Mixed Vegetables, Soy Milk Blended w. Banana, Nat PB, and Pro Powder
(Most Likely will have another tiny meal while watching fringe w. my boy)
Lesson learned. If I ever get sick again and ignore the runny nose and keep working out, its going to give me an upper respiratory infection for the 4th yr in a row.
Today is a medically ordered rest day. I am sure tomorrow will be just weights. I can't run for a few days, as it increases fluid settling into my lungs. Now, its def. crunch time for clean eating here.
I am 1/3 through FLTS. I am starting to look at my measurements of dense foods. I might have been overestimating my scoops, so now I am using underestimation (filling up all measurement utensils 3/4 of the way) with them until I can afford a scale to weigh my food. I upped my protien this week, which was way necessary and I am less hungry.
EATS:
M1: (Same everyday LOL) Oats, Pro Powder, Nat PB, Banana and Coffee w. Milk
M2: Almonds, 100 cal of WW Pretzels
M3: Tuna w. TBSP Light Miracle Whip, WW Rice Cakes, Carrots
M4: Van. Greek Yogurt, Rasp
M5: Grilled Chicken, Sweet Potato, Mixed Veggies
M6: Tea to soothe my throat LOL
Oh no! Sorry to hear about the infection. When I was in high school I ran way too long with pneumonia. Never having had it before, I had no clue what I was doing to myself.
I got it again in college - you would think the lesson would have been learned. Nope.
I got a food scale at Target for under $20. Its not super fancy, but its digital and has grams and ounces. Seems to do the trick so far. I was just thinking last night how much I love that little thing. I really think using one was the turning point for me.
!
I feel that Jacknifes or even V-Ups work my abs more, so I def. agree with you there. 
Now, its def. crunch time for clean eating here. 
Linear Mode
