Another Lesson Learned, Follow Your Own Advice

The latest on my preoccupation with fat loss and fitness is in losing That Last 10 Pounds. In my last write up, I had doubled my cardio and had increase the volume of resistance training. What I had NOT done was keep track of and modify my diet, e.g. I ate the same. What I got was bigger, faster and stronger but alas, that little giggle under my belly button, it is still there.

So I looked at and chronicled my diet for a 2 week period and decided to whack out my daily yogurt (lunch treat) and reduced my evening wine intake. This gives me about a 500 calorie deficit over my previous attempt at this.

I have also shifted my cardio from a 1 hour plus doubling routine to what I refer to as 300-20’s. These are just as tiring (and just as brutal) as the 1 hour routines but, because of the higher intensity, I can finish up earlier and engage in some ‘active recovery’ floor exercises.

As you have read, I maintain a morning workout schedule alternating resistance and cardio on a 6 day cycle. For the last several weeks, I have adapted the 300-20’s plus 2 supersets of bodyweight exercises on my cardio days (about 1 ½ hours in the gym including 10 minutes each of warm up and stretching). What I am doing is using standard gym cardio equipment (treadmill, elliptical, rowing machine, stair stepper, bicycle, etc…) to burn 300 calories in 20 minutes. The objective is to complete two 300-20 sets in under 45 minutes then complete the 2 supersets in the next 15. This gives you just enough time to wipe your sweat from 1st machine before you move to the next or on to the mats. The body weight exercises are at a slower pace and give you a chance to ‘catch your breath’ as you wind down the work out.

Remember, that to get an accurate calorie count on any of the machines; you must enter your weight. If you forget, the machine's algorithm will default to a 150 pound weight and will skew your results, especially if you weigh less. If your weight is more than 150 pounds, you’ll be putting in a proportionally higher effort to get to that 300 calorie mark.

The program I have been completing;

20 minutes of intervals on the elliptical, 2 to 3 minutes to clean off the machine then off to the treadmill. On the treadmill, a 20 minute run at just over a 10 minute mile with ½ percent elevation and again, 2 to 3 minutes to clean off the sweat.

The supersets consist of; 5 minute planks (alternating single foot), 20 elevated foot push up’s, 15 back extensions and 20 crunches with a 3 minute rest between sets.

I have not lost any substantial weight but I am down a belt notch through the waist. As of this writing I’m at 22% body fat based on the Army Standard. In a few more weeks I’ll measure myself against see if we’ve made any progress.

Stay Fit!!

MMJennings