Thanks liftinlady

I'm actually doing much less cardio than 'normal' what is different though is the intensity, and the added weights.

I have done all the reading on HITT, but you know I'm not sold on it. I don't know yet. My logic tells me that if my sugar levels are low in the AM, because I'm in a fasted state, plus I'm low carb, AND because it usually takes 20 minutes of burning sugar to get to your fat, that my body will take muscle in the absence of glycogen.

I've read through the debate on the other threads on this. Lots of controversy. I think the bulk of the research has been done on people that are not eating LC.

Thanks for the advice though, I'll take it slower and see when I plateau to add more cardio. This is week 3 for me, and normally this is when I plateau. I haven't lost any weight since I weighed in last Friday. I tend to have to work harder than other people to keep the weight loss up, probably the thyroid problem I have...

Thanks liftinlady, advice appreciated as always.

well the thing with HIIT is it is muscle sparing because it is over so quick and the afterburn effects last far longer than steady state cardio. When I am in losing mode I do 2 HIIT sessions and 2 steady stae sessions a week, starting the steady states at 30 mins anf the HIIT total about 20 (includes w/U and CD)...then if more is needed I increase the time on those by about 5 min each.

so, liftinlady what you're saying is because the HITT is so SHORT there is no choice but to use sugar, further depleting the glycogen we have stored = a good thing...that makes sense

one of the other reasons I'm doing more cardio is because the ski season is coming up and I want to be in shape for it. I usually ski 4-5 times a week for 1- 1.5 hrs. yes, I'm hoping the rest of this fat will melt off within a month or so of snow flying. that's the time I also want to do your 'depletion' workout

interestingly for me, low intensity cardio does not seem to tire me anywhere near as much as HITT

a week ago I managed a fasted HITT in the early AM, followed by a 1/2 walk, and my ketone stik was as purple as I've seen it

I'll try the my next HITT day, Thurs as AM fasted and will post here about it

For tonight, I'll do an easy cardio workout after dinner since it's the only time that I now have left

thanks liftinlady, hopefully soon I'll see the results you've experienced!

Maggie

hey Maggie, if the HIIT is more tiring that is good then you are doing it right !! I dont't like to do HIIT fasted...but that is just me. My trainer usually has me eat half my breakfast before and half after...or I do it inthe afternoon...but if that works for you then go for it. Keep up the good work

liftinlady, thanks so much for the support, you're awesome!


Maggie

Was traveling yesterday, so I did my upper body workout today

Decided to up things a bit to challenge myself

Chest
bench press
12 x 50
10x 60
8 x 70
6 x 75
12x 50

Dumpbell flys
12 x 10

Back

seated cable pulleys

12 x 50
10 x 60
8 x 70
6 x 80
12 x 50

Lateral pulldowns
12 x 60

Shoulder press

12 x 8
10 x 10
8 x 12
6 x 15
12 x 8

Lateral raise
12 x 10

Biceps

12 X 10
10 x 12
8 x 15
6 x 17
12 x 10

Upright barbell curl
12 x 30

Triceps

12 x 30
10 x 35
8 x 40
6 x 50
12 x 30

40 minutes of cardio to follow

Carbs, as usual, 80 gm
Calories, 1800

Maggie

Hi all

Lower body yesterday

12 x 45 leg extension
10 x 55
8 x 65
6 x 75
12 x 45

12 x 180 leg extension (still not hard enough)

Hams

Leg curl

12 x 40
10 x 50
8 x 60
6 x 70
12 x 40

2 sets of 12, stiff legged deadlifts ~ 35 lbs

Calves

3 sets of 12 X 45 seated calf raises. Burn baby burn

Abs workout followed

1/2 hr pm walk

Saturday AM, 20 minute of HITT on treadmill and 10 minute cooldown

I feel VERY tired this week

A very paranoid voice in the back of my head is going uh oh, every morning this week I've feel nausous, my belly is bloated and sore....

No way I say. I have 2 teenagers graduating from grade 12 this year. I got my tubes tied 15 yrs ago.

We just built a camper van for 2, with ONE bed, for just us and the dog.

Like I said, I'm being paranoid.

I'm going back to school next year for an MA in Clinical Psychology, life is looking good for a soon to be empty nester!

Maggie

Maggie,

thanks for your kind words in my gym log.

Soon to be emtpy nester? Oh.... We have three adult kids, 24, 25, 27 years old. (Two grad students, one Marine.) We were 43 years old when our youngest went away to college....

Yes, I remember to have similar "paranoia" for time to time. Usually after dreams having little baby.

Eva

Thank you Eva

You are an inspiration to me! I'd love to start running again. Best of luck next weekend!

P.S - Yes I was being paranoid. I figured out what was making me sick- I was drinking black chai tea in the morning, having droped my cream as I started my new diet. I'd forgotten that black tea on an empty stomach always makes me feel sick.

Maggie

Hi all

Changed my excercises today to more free weights after 3 week warmup on BFL.

My husband finally got gym membership! We worked out together. No good when he laughs tho, when I'm struggling with my last shoulder set, then I laugh too and I'm useless!!

Chest:

Free bench press

12x 45
10 x 50
8 x 55
6 x 60
12 x 45

Barbell Flys
12 x 15

Back

Cable rows:

12 x 50 (too easy now)
10 x 60
8 x 70
6 x 80
12 x 50

Lateral pulldowns

12 x 70 (a bit hard, try 65 lbs next time)

Shoulders

12 x 10
10 x 12
8 x 15
6 x 17
12 x 10

Lateral raises

12 X 10

Triceps:

12 x 30
10 x 35
8 x 40
6 x 50
12 x 30 (ouch!)

30 minutes on lifestyle bike

Maggie

good job, nice weights. Glad to hear you got a gym membership looking forward to your progress.

thanks liftinlady!

bye the way, I already had a gym membership, my husband just bought his.

he's um, trying to lose his BEER belly, hee hee!
of course he'll lose twice as much weight as me in half the time, grrrr

Maggie

Hi Maggie:

I guess I should introduce myself since I've been jokin' around in Lift's journal. I noticed that you're doing BFL. How ya likin' it? I completed 1 challenge and was quite happy with my results (until I gained a whole bunch of weight during a really stressful time).

Wanda

Hi Wanda!

I like BFL.

I actually find it quite easy. I particularly like the final set of 12 at the end of each body part exercise, and then the next single set of 12 on another.

I'm trying to stay away from the scale. I build muscle easy! I have a much nicer waist than I did 3 weeks ago that's for sure.

I really let myself get fat this summer, all the way back up to 164, I weighed myself about 10 days ago and I was down to 158. Last week I was not too good with my eating. I ate out quite a bit and on several occasions had wine and cognac. Sooo, this week I'm trying to be much better.

I see you're from Toronto. I'm actually going to be in Toronto next week for a conference. Never been there. Thankfully the hotel has a gym, and I intend to at least continue my workouts.

How much weight did you lose with BFL? What type of routine do you follow now?

After the ski season comes, in late November I likely won't continue with weights, or perhaps will only work out 2 times a week. I'm starting to like it!

Thanks for dropping in, it's nice to have company here

I drop by yours to say hi....

Maggie

This is my 4th week of BFL.

I have to say I love the structure it gives me.

I'm a self employed consultant, working out of my house, so getting out of here and to the gym every day really helps me. I tend toward being reclusive, so this is good for me

Today I did my HITT (high interval training) this time, not at the gym but on a backcountry road going up a mountain. It was great! I did 30 minutes up, and walked/ran back down 30 minutes. I'm starting to get into shape and that's a nice feeling.

The fall leaves were scattered all over the ground and the air was fresh from rain last night.

I'm going to try and do most of my interval workouts outside now, it's just way more pleasant.

Of course my dog, Maggie (yes that's my adopted forum name) loved it because she gets her workout too.

I noticed in the mirror this morning a nice streamlined waistline happening. The rolls are on their way out. Gotta love that. I don't see much of an improvement in the size of my thighs, but I've probably built some muscle there.

Weigh in on Friday, will post weight and new measurements, (if there are any new measurements


Hope everyone's having a great day!


Maggie