The Regime

yeah we did skin fold tests in human movement in year 11. I was 64kg, 16 years old and considered moderately obese for my height. Admittedly skin folds with calipers isn’t the most reliable way test BMI but still I remember thinking the scale must have been a bit weird!

oh and I am with caboose - never done a diet either. I just try to eat a balanced diet and do more exercise and try follow simple rules like not eating after 8pm and cutting out sugary drinks, crappy food & snacks in general. I’ve been trying to drink a tonne more water than I used to as well.

You probably get faster results with no carb diets or whatnot but as he said its no fun at all and as soon as you stop, the results either stop or reverse. Much better to try and just get in healthier habits in the first place. Also then if you have an off couple of days, you don’t lose as much motivation, cos it is simpler to get back on track.

The only diet that I’ve ever been on is ‘The See Food Diet’!!!!!

That one doesn’t really quite work when it’s in text!!!!! 

The combo of calories is a key thing I have found, everything can go together in one meal other than carbs and fats, sure fire way to really blow any fat loss ideas out the window!  Also try to maintain a balance in your fats at least the same amount if not more omega 3’s then 6’s.  Thats not to say have half a kilo of chips and then 48 fish cocktails to balance it out either….............................................

Well I just about puked my guts out yesterday arvo, a mate and I did some lactic acid training down the surf club.  Started with a 10 min warm up run and then a max heart rate ascent of the hill (my first almost vom).  Then back to the club and onto the erg, max effort one minute then swap 8 times, this almost killed me, at the end of the 8 goes I took my heart rate, 228 bpm (second almost vom). 

After that we did some high rep light weight circuits and some abs, about 6 different exercises with 20 reps each non stop, did that twice.  I was a mess after that (third almost vom), legs wouldn’t stop shaking and everything felt like it was on fire.  Probably took us maybe 45mins or a bit more but was really solid, haven’t felt like that since I was doing footy training in Melbourne.

wow thats crazy. my effort yesterday I thought was good until I read that. If you do that once a week and keep going with your other stuff, i reckon the kgs will be falling off! (as long as you keep up that healthier diet you’ve been on!)

I did my run yesterday. I’m starting to get quicker but not finding it any easier unfortunately. Still having to coax myself to keep going all the time which I really hope will eventually wear off. Its only taking me between 11 and 12 mins to do the run but as I said I’m still finding it hard. (LAME!)

Then when I got home I did sets of 15 of push ups and sit ups and those sit ups where you lift your elbow up and across to touch the opposite knee? dunno what they are called but I call them cross-crunches…and sets of 30 of squats to get some lactic out of my legs from the run. At the moment I’m doing soft girly on-the-knees push ups but when I’ve been doing it for a bit I’ll gradually swap over to doing proper push ups. I got up to doing 60 of each yesterday but I hope to increase that by one set of 15 every time I do it.

Also I finally got my hands on a bike yesterday arvo so I’ll try and be running in the morning and riding a bike in the arvos or evenings as much as I can.

nice cords keep it up

got out for and 80km ride on last weekend

2km swim on tues - hopefully another swim this arvo and on the weekend

Im just starting my 7th week of the stronglifts 5x5 program,

for those who dont know its all about strength training with compound movements and heavy weights,

good for building core up with squats and dead lifts etc.

http://www.stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Showing some real strength gains and its helping my Enduro riding so much better, including stamina,

im hoping all the core work will help me with my boarding once i get to the mountain!

Caboose, big effort mate on the 80km ride!

Martella you will find that program is good for about 6-8 weeks depending upon where your at right now and you will probably top out on strength and will need to change it up a bit.  Make sure you keep some up the enduro riding!

I have continued on with the cardio side of things pretty intensively actually.  I did 2 x hour long soft sand runs last week in addition to the session I mentioned and only a couple of weights sessions, did another similar session to the vom inducing special but was 4 x 2 min rows on the erg and some kickboxing stuff, new one to me but not bad for coordination.  This week I did a higher rep weights session followed by running my old walk, only took 25 mins or so but my quads were real sore the next day I can only guess from the impact.

Tuesday was another big one down the club, 20 min warm up of 1 lap of the beach soft sand then some further running warm up stuff.  After that high rep weights and abs circuit for about 10 mins then 4 x 4 mins ergs, doesn’t sound like much but it hurts, topped it off with a trot, walk die up the hill to finish off.  Yesterday I confirmed my commitment byt training in the pouring rain down the beach again, one lap followed by 10 sprints up a mild dune then another beach lap to warm down, took about 45 mins in total but I’ a bit of a wreck today.

My weigh in on Tuesday was my 7th but the first one where I have shown a significant overall weight loss.  Prior to this I was around .5kg up or down of 121kgs, Tuesday I was 119kgs flat.  Will continue the cardio intense training and hopefully that continues.

Nice work nthn! You say it doesn’t sound like much but to me it sounds crazy. An hour of soft sand runs sounds like my worst nightmare, let alone running up and down dunes! F@#k that! I’m keen to get fit but that sounds more like torture to me.

I’ve done 12 runs all up and have recently been adding in the pushups/situps/cross-crunches and squats in after my run. I did 100 of each in sets of 20 today. I finally feel like I’m getting a bit faster and stronger which is pleasing and motivating. I even feel like maybe I could extend the distance a tiny bit soon.
I let myself go 6 days without running between last thursday and yesterday for some dumb reason and when I ran yesterday I regretted it so much! Felt better again today though. Am now motivated to get going every day. Also, I got a bike finally so I’ll be doing that on any days where the idea of running makes me wanna poke my own eyes out. Will also try and ride as well as running on some days (today being the first one of those days).

I stood on the scales last week and was pleased to see I seem to have lost the 3kg I managed to put on when I was sick for ages and not doing anything, plus another .5kg. I don’t think I’ll feel like I’ve done anything truly useful in the weight loss department til I’ve knocked 10kg off my weight before I was sick so I’ll see how I go. My soccer was cancelled on monday night and my brother can’t play squash with me this week so its just me and the running/bike this week which is pretty boring but not much to be done. Hopefully I can get in a surf on the weekend when I’m down in the gong for crackers’ missus’ 30th! Hanging to get back on my bodyboard again.

everything has been screwed up with work and stuff

got my teams triathlon this weekend in Canberra, which i am doing the swim leg for

next week is busy with work & deliveries - not sure what will happen then

after that it will be morning swims as much as possible with arvo runs with the dog then weekend rides if i can fit it in around work!

@NBG

the 80km ride sucked with the head wind and stuff was hard work

Martella you will find that program is good for about 6-8 weeks depending upon where your at right now and you will probably top out on strength and will need to change it up a bit. Make sure you keep some up the enduro riding!

Yeah im in week 6 at the moment, havent had any stalls or de-loads yet, have a look at the website on the left hand side theres a bunch of other programs for when you have finished up SL5x5,

As far as the riding, cant get any better training than being on the bike, So when i fly home from work i will be adding a bit more to my training track in the paddock, alsio have a heap of enduro trails in the bush like 100m from the house :D Love living on a farm!!!

Im uploading some GoPro Footage of one of the tighter tracks i have near home, very good for balance and technique! Will post it when its done!

There it is…... If anyone cares

[youtube]http://www.youtube.com/watch?v=SYquuFncS68&feature=youtu.be[/youtube]

last weekend’s efforts

Team Tri in Canberra - i did the swim leg 1.9km

BOOYAH
Race No :  1329   Gender :  Male   Category :  Team   Status :  Finished
  Swim
00:41:27
HH : MM : SS
Overall :  28
Gender :  12
Category :  12  
  Cycle
03:02:16
HH : MM : SS
Overall :  19
Gender :  7
Category :  7  
  Run
02:05:32
HH : MM : SS
Overall :  33
Gender :  15
Category :  15  
  Finish Time
05:56:32
HH : MM : SS
Overall :  31
Gender :  13
Category :  13
 
My Splits
Split
Race Time
Leg Time
Time of Day
Pos
Cat Pos
Gen Pos
Swim     00:41:27   00:41:27   07:50:57   28   12   12
T1         00:45:47   00:04:19   07:55:17   39   14   14
Bike 30k   01:44:23   00:58:36   08:53:53   17   8   8
Bike-60k   02:44:26   01:58:39   09:53:56   17   7   7
Cycle   03:48:03   03:02:16   10:57:33   19   7   7
T2   03:51:00   00:02:56   11:00:30   34   11   11
Run-10.5k   04:52:23   01:01:23   12:01:53   37   15   15
Run   05:56:32   02:05:32   13:06:02   33   15   15