Workout Upgrade – Start Burnin’

So next week I am going to be stepping up my strength training workout. My muscles have already gotten use to my current workout so it’s time to start them burnin’ again!

Check out my workout upgrade;

Mon, Wed & Fri – Strength Training

  • Raised-Feet Crunch (Upper Abs) 12x
  • Raised Knee-in (Lower Abs) 6x
  • Corkscrew (Obliques) 8x
  • Swim (Lower Back) 10x
  • Squats with Dumbbells (Glutes) 12x
  • Pile Squat with Dumbbells (Hamstrings) 12x
  • Fly (Chest) 12x
  • Bench Press (Chest) 12x
  • Bent-Arm Dumbbell Row (Back) 12x
  • Side Raises (Shoulders) 12x
  • Hammer Bicep Curl (Biceps) 12x
  • Tricep Press Up (Triceps) 12x

Tuesday, Thursday & Saturday – Cardio Interval Training

  • 20 minutes on an exercise bike; starting with a 2 minute average pace and then a 2 minute fast pace (this is one set); doing 5 sets.

NOTES:My blood pressure a lot better now, so that’s another reason to step things up (especially with my cardio). My goal with this new workout is to do three circuits each session. I am also wanting to push and get on top of my cardio workout as I only followed the cardio workout once since I have started this year. Sunday is my day off.

If anyone has any tips/suggestions for my workout please give me a comment, thanks!

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Friday, Jan 25th – Back To Normal

Breakfast – Oatmeal, whey, table spoonful of peanut butter & hot low-fat milk

Snack 1 – raw carrot

Lunch – Two slices of wholemeal bread, 2 boiled eggs, table spoonful of mayo & a thin-cut slice of cheese

Snack 2 – apple

Dinner – Omelet, 4 eggs, handful of mushrooms,  a thin-cut slice of cheese & 1 chicken breast

Snack 3 – 1 star fruit

Snack 4 – 1 Prune Yogurt

New Phrase Log: Interval Training

From the amount of stuff on the internet about ‘Interval Training’ I am probably the last person in the world to catch on, so let me have my moment. ::grin::

Steve from No More Fat Dad kicked me off with this and I went-a-lookin’ (intentional) for the latest scoop on the subject.  I was expecting rocket science and I got; slow, fast, slow, fast, slow, fast…… you get the picture? 

Ok it seems that our body naturally (is a lazy sod!) tries to conserve energy when we do some cardio at a steady pace.  So basically doing the same pace for 30 minutes after about 5 minutes our body has buggered off into autopilot and starts to conserve the little bugger calories that we are trying to squeeze out of our sweat pours. ::sigh::

Sorry If I sound a little emotional, just a little annoyed to find out that my body has been working against me every time I do cardio………. the whole one time that I have done cardio this year…….err 

Ok so if we go fast, then slow, then fast, etc, etc we trick our bodies from going into hyper sleep and storing calories and we can burn off more fat. Now this is the theory, I am going to put this into practice next week and see how it goes.

Check out Steve’s comment on the ‘Workout Update – Bulking Up‘ post as he has kindly given two great links on interval training.