So on the advice of a few of you supporting ladies, I decided to start a log on here. I named it the same as my blog (dedicated to the same thing - followed NROLFW, haha!)
I started working out again in November after seeing a picture of myself at a wedding. I knew I had to do something. I felt totally out of control about my life, and it wasn't just about how I looked, but how it made me feel. I didn't feel like myself anymore. There was a disconnect between who I was inside and who I was on the outside.
I've seen lost a few pounds and a few inches but have stalled, which is when I discovered NROLFW.
So I'll start off with a few stats about me first.
Here are my current measurements:
Belly Button - 37.5"
Waist (smallest part of belly) - 31.5"
Hips (at the widest part) - 41.5"
Thigh (right) - 24"
Weight - 165
Here are some before and after photos, the after photos here can be used me current before photos! Stay tuned for the after (give me 6 months!)
P.S. I have to say - I don't normally look this angry! I was trying hard not to squint but couldn't help it even with sunglasses on, hence the mad expression!
You posted a log! Good for you! Know what you mean, its amazing how much our weight can affect your self-esteem. I dread trying on clothes now, buying clothes is a chore blech.
Yea for starting a blog. You are cute and have a nice figure too.
Just out of curiosity (and my need to compare) how old are you and how tall?
My weight and measurements seem similar, I'm just quite a bit older, and when you are older, things aren't as "firm."
You're going to do great on the program and see great results. You have a great foundation to start with.
Thanks! I am SO excited. Today is workout #4! woohooo!
I'm about 5'6 tall and weight....163lbs!! (As of this morning!) That's down from 174lbs which I was in the before pics. I don't know why, maybe its cause some parts of my body are muscular, but I don't feel like I look like I am 163! But hey, it's just a number. It's the pictures that count!
Oh and I wanted to post this one too since I forgot...
It's my most recent progress and I've been able to maintain it since. However, this is also my current pre-NROLFW before pictures!!
Yesterday was Workout #4 (2nd workout of Workout B in stage 1)
I bought myself a little notebook to carry to the gym and I'm going to keep my entire log in there. So convenient!
Here are the stats:
Thurs, Aug 14. 09 - Workout B
Warm up - 10 might light jog at 4.5m/h -5m/h on a 4.5% incline
Deadlift (2 sets of 15)
2x30lbs
Dumbbell Shoulder Press (2 sets of 15)
7.5lbs per hand. So, 2x15lbs.
Wide-Grip Lat Pulldown (2 sets of 15)
1x45lbs, 2x50 (45bs was way too light)
Lunge (2 sets of 15)
7.5lbs per hand. So, 2x15lbs.
Swiss-Ball Crunch (2 sets of 8)
BWx15, BWx18 (doing 8 of these just isn't challenging for me)
Extra - 10 min on elliptical doing HIIT Today is the first day where I don't feel insane pain post a NROLFW workout so I think I will attempt to do some HIIT today, 20 min perhaps. Yesterday on the elliptical machine, I would pedal as fast as I could for 30sec-1min, and then slow for 1-2min. Is that correct?
How else would you do HIIT on the elliptical?? OR, how can you do HIIT on the stairmaster?!
I have a problem with my feet and too much treadmill hurts.
HELP!
Step Up (2 sets of 15)
12.5 per hand, so 2x25lbs and I increased the height of the step!! My first work out, I only did a total of 17lbs! woohoo!
Prone Jackknife (2 sets of 8)
2xBW... but I did sets of 10.
I feel great! Yesterday was the first workout where I had to increase the weights and do 12 reps instead of 15. The first time I did the workout, I was struggling with the step-ups which came at the end (after those deadly squats), and I found it really hard to complete it just holding 15lbs worth of weights. Yesterday, I increased the height of my step and moved on to 25lbs worth of weights and although it was challenging, I wasn't struggling to complete it like I did the first time. Little things like this make me really excited. On top of that, I have also noticed I have been progressively losing weight. I know I shouldn't weigh myself more than once a week (though I don't really take it to heart cause I know all the things that effects daily weight fluctuations), my weight these days has been at its lowest in a long time. I really love this program. I love going to the gym with a plan and an outline, I feel like I know what I am doing as opposed to figuring out what to work out next (as I used to do). I still do bits of cardio here and there but I have come to the conclusion that cardio is overrated, greatly. I have been doing a lot of cardio since November, and while I have lost some weight, I plateaued around spring but continued doing cardio. So, I have been running, biking, stepping and whatever you call the motion done on an elliptical, with no big results = overrated. Cardio just doesn't present my body with the challenge that it used to be and so I've decided from now on, it's going to be about quality not quantity, so HIIT only from now on. Whenever I used to do HIIT on the treadmill, I would sweat and be exhausted a lot more a lot quicker and felt a lot more satisfied with my workout. The body is just too efficient for steady-state.
I have done HIIT on stairmaster, treadmill, upright bike, recumbent bike, arc trainer. Also running in parking lot and jumping jacks in my backyard. As you did for your session, I warm up for three minutes, increase the speed and intensity for one minute and recover for two minutes.
I have done HIIT on stairmaster, treadmill, upright bike, recumbent bike, arc trainer. Also running in parking lot and jumping jacks in my backyard. As you did for your session, I warm up for three minutes, increase the speed and intensity for one minute and recover for two minutes.
For some reason, it just doesn't feel as effective on an elliptical than it does when you run, but like I have mentioned, cause of my 'flat-feet', it start to hurt after too much walking/running.
Also, how do you do it on a stepmaster? When I am on it, I usually just put it on random at one of the top levels, so while its consistently challenging, it varies how fast the steps fall. Though it's not technically HIIT. How do you do HIIT on it? adjust the levels your self? There shoud be a HIIT button!
You're strong girl! And/or have good balance. 25 lbs on step-ups? I can barely manage 10 haha. You're doing great! Have you taken more recent measurements?
For some reason, it just doesn't feel as effective on an elliptical than it does when you run, but like I have mentioned, cause of my 'flat-feet', it start to hurt after too much walking/running.
For the high intensity part on elliptictal, I find it easier to just drop the gliding handles use the handle bar thing in front to avoid falling off the machine and dig in!
Hello there! As for not being able to really achieve that HIIT state on the stairmaster or elliptical, it's probably because your cardio threshold is higher compared to others. When I began doing HIIT, it really didn't much to get my heartrate through the roof, LOL. So anytime I hit the treadmill, stairclimber, elliptical or bike, I could achieve that fast heart rate easily, then slide back into a more comfortable zone by tapering off on the workload.
Right now, though, I'd say the only piece of cardio equipment that I can get a real HIIT session on is the treadmill, because no matter what, sprinting or jogging on a very high incline will get anyone working hard swiftly. And sometimes, my favorite way to do HIIT outside the gym is to do rapid kettlebell swings with my 12 kg KB, and follow that up with a sprint. Ugh, you will feel the burn!
You're strong girl! And/or have good balance. 25 lbs on step-ups? I can barely manage 10 haha. You're doing great! Have you taken more recent measurements?
Thanks! I can notice the difference already, my body adjusts fast I think.
As for the elliptical - I do take my hands off the moving bars - otherwise, I'd fall ass backwards! ha!! It DOES take me a lot more to get to a higher heart rate.... A LOT more. I usually aim for around 170 for high high intensity.
Hello! I just discovered this forum recently (even though I've been doing the NROLFW program for a while) and thought I would check out your log b/c I've really enjoyed all of your posts. You have such a great enthusiasm!
I think I'm like you with HIIT. Elliptical doesn't really do it for me. Have you tried using a spin bike? Sprinting at moderate resistance or standing up on the bike should get your heart rate up. (It gets mine up and I've been biking for years.) Jump rope is also hard as hell.
When I was doing intervals (not technically HIIT though) I would get my heart rate up to 160ish and then raise the resistance to somewhere between 12 and 16 and try to go faster until my heart rate hit 170; then I'd lower the resistance to 10 (sometimes 8) and go a little easier until I was back down to 160. I'd do that 4 or 5 times and then just steady state for another 10 to 20 minutes. It was a damn good workout.
I'm afraid of HIIT; it's supposed to be so hard it makes you want to throw up.
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Hello! I just discovered this forum recently (even though I've been doing the NROLFW program for a while) and thought I would check out your log b/c I've really enjoyed all of your posts. You have such a great enthusiasm!
I think I'm like you with HIIT. Elliptical doesn't really do it for me. Have you tried using a spin bike? Sprinting at moderate resistance or standing up on the bike should get your heart rate up. (It gets mine up and I've been biking for years.) Jump rope is also hard as hell.
Thanks a ton Evie! Check out my blog too! Hehe shameless plug.
I did HIIT on the elliptical yesterday pretty successfully, I like that it increases my heart rate but is easy on the legs.
This week I procrastinated a bit. I didn't mean to but life just kept getting in the way. I find that I can get too obsessive about going to the gym, I always try to make sure I go on the days I have to do my NROLFW (every other day), however this week, I missed 3 days in a row *gasp*. It's okay though. I felt stronger when I finally went yesterday so I am beginning to realize how important rest is for your body. I don't beat myself up about missing the gym anymore. I know its one of my top priorities but sometimes, a hot sunny day takes higher priority, so I spent a few days at the beach or by a pool (I'm a tropical soul living in Canada so I value my sunny hot days!)
Wed, Aug 19. 09 - Workout B #3
Warm up - 10 min HIIT on elliptical
Deadlift (2 sets of 12)
2x40, 2x50 (I started with 30lbs but 40lbs felt too light so I did set more sets of 50. However I still didn't feel the way it first felt in my legs.)
Dumbbell Shoulder Press (2 sets of 12)
1x10, 2x12.5 (that's 12.5 per hand)
Wide-Grip Lat Pulldown (2 sets of 12)
1x60lbs, 2x65 (60bs was too light)
Lunge (2 sets of 12)
10lbs per hand.
Swiss-Ball Crunch (2 sets of 10)
2 sets of 20 - Ive done these crunches before NROLFW so doing 10 isn't as challenging to me
Better yet do them with your arms extended over your head -- GLUE your upper arms to your ears -- and hold a dumbbell in your hands. Pretend you are holding a tennis ball under your chin. In other words, do not let your chin touch your chest.
Yes, the way Miss Jane suggests is the most challenging. The easiest is having the weight on your sternum. It's like levers from your physics class-- the further away the weight is from the fulcrum (here, your abs), the more force it takes to move the weight, if that makes sense (and if I can remember anything from physics....).
Better yet do them with your arms extended over your head -- GLUE your upper arms to your ears -- and hold a dumbbell in your hands. Pretend you are holding a tennis ball under your chin. In other words, do not let your chin touch your chest.
YES!! I just tried it at home with 5lbs weights in each hand (its the only dumbbells we have...needless to say, they haven't been used forever), it feels great!
I have decided that I need to take on a new physical challenge.
I work out and spend a lot of time outside and that's all great, but I feel like I need to do something new and something I've never done before, like soccer. Or tennis.
Ever since my younger sister started playing soccer a couple of years, in the back of my mind, I always thought "hm, I can do that." I've never actually played soccer before or played on any type of team, but I get the feeling that I can be good at it, and even if I'm not, I really want to try. I used to think that I was too old to join a team or start something new and wished I had done it when I was younger but for goodness sakes, I'm 23. I shouldn't be saying "I'm too old" for anything. In fact, I found a non-competitive adult soccer team that plays indoor through the winter (yay!) and now I am just trying to collect the guts to sign up!
I wouldn't mind giving tennis a try too....
Has anyone ever tried taking up something new in their adult years?
Yes, I adjust the levels myself. There are a few different stairmaster-type machines at my gym. I've never used the ones that look like stairs. The one I like to use has pedals that you go up and down on to keep yourself at the top of the machine. I warm up at the low settings for three minutes, turn up to a high level and "run" on the stairs as fast as I can for one minute, then turn it down to a low, if not the lowest, setting for two minutes. I try to turn up the level a notch each one-minute fast interval and stay on the machine for 30 minutes.
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