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#Post#: 4629--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest7 Date: May 26, 2018, 10:16 am
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You can do it friend!
[quote author=Pattya925 link=topic=113.msg602#msg602
date=1526945597]
Hello all!
I have about 100 pounds to lose and I am determined to see the
pounds gone. My last weight was 248.8 lbs and I'll weigh in on
the 1st of each month. I'll be using myfitnesspal for calorie
logging, my fitbit for step count (if I can find the sucker!),
and my gym membership for fitness classes both in and out of the
pool. I just found out my insurance will pay for my gym
membership so that's a big yay!
I never thought in a million years that I would be as large as I
am. But it's real and I have to make changes to challenge this
new reality, starting now!
[attachimg=1]
[/quote]
#Post#: 4863--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 26, 2018, 3:10 pm
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Took the dog for a walk and did some mulching today - broke a
sweat... :)
I think I'm going to cut back on carbs and focus my diet on
meat, produce, and dairy.
#Post#: 5331--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 27, 2018, 5:39 am
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#Post#: 5332--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 27, 2018, 5:39 am
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#Post#: 5350--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest50 Date: May 27, 2018, 7:41 am
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You'll get there - remember the little victories, not just the
big goal. Celebrate every pound - each one is an accomplishment!
If you wait to celebrate when you hit the big goal, it's easier
to get overwhelmed and discouraged. Hardest thing to remind
ourselves some days is that you only regret the workouts you
skip and the days you want to do it the least are the days it
feels the best! You're doing great, friend!
#Post#: 5354--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 27, 2018, 7:47 am
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[quote author=suzielm85 link=topic=113.msg5350#msg5350
date=1527424881]
You'll get there - remember the little victories, not just the
big goal. Celebrate every pound - each one is an accomplishment!
If you wait to celebrate when you hit the big goal, it's easier
to get overwhelmed and discouraged. Hardest thing to remind
ourselves some days is that you only regret the workouts you
skip and the days you want to do it the least are the days it
feels the best! You're doing great, friend!
[/quote]
Thanks for the encouragement!
#Post#: 5536--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 27, 2018, 9:50 am
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Found my old workouts from my trainer - I used to be a total gym
rat about 10 years ago. I'm going to try these but modify. The
cardio workouts, I won't be attempting til I build up my
cardiovascular endurance through walking and swimming. For
those of you that work out regularly, these are challenging but
a lot of fun! Feel free to "steal":
CARDIO
Sprinting Drills
17s - Sprint the width of the basketball court (approx. 42-50ft
) 17 times. Each line touch is a count, not to be confused with
a down and back. The idea is to make it in 1 minute or less…
Ladders - Sprint the length of the court (94 ft) and back to the
starting point which equals 1. You can do straight through or
count by evens or odds. Meaning you would run 1 down and back,
rest the amount of time it took you to run it if doing alone,
then run 2 down and backs, so-on and so-on. Counting by evens or
odds would be 2, 4, 6 down and backs or 1, 3, 5 respectively.
Goal is to do a complete ladder of 10-15, meaning you go up to
10-15 then come back down, with no or very little rest in
between the low end and the high end. If running ladder for time
generally it takes 8-10 seconds for one down and back, so when
calculating time for each trip you would add the 3-5 seconds to
each in succession to account for fatigue.
20-IN-20 - Do 20 suicides in 20 minutes. Idea is to complete
each suicide in 30 secs as to get 30 secs of rest. You will do a
suicide every minute on the minute. The longer it takes you to
complete the suicide the less rest you get unfortunately the
faster you go the more fatigued you become. Start out with the
number you feel comfortable with and build up!!
Long Shuttle – Sprint the length of the court and back, then to
half court and back. 4-10 set depending on what else is done in
the workout.
Sprinting Distance
30-30-30 - Do this for time usually 10-15 to start. Walk 30sec,
jog 30sec, sprint/stride 30sec.
30-30 - Same as above, except jog 30sec, sprint 30sec. Or walk
30sec, sprint 30sec.
These can also be done more intensely for shorter bouts or 10 or
15secs.
Speed Distance - maintain a fast pace for a timed run. Each time
you run, run a little faster. Maintain the same duration for
each run until the distance you travel has significantly
increased then increase the duration of the run. Idea is to be
able to run farther in the allotted time.
Track Work
Lap-to-Lap - run 1-3 miles sprinting 1 lap, jogging 1 lap,
repeat for entire mile. You can do other combinations as well..
Sprint 2, jog 1, etc.
Half & Half - sprint half a lap, jog half a lap, same concept as
above.
Straight-Aways – Jog the turns and sprint the straight-aways or
walk the turns and jog the straights. Any combination of walk,
jogs, and or sprints. Just make sure it’s consistent.
Conditioning Drills
Jump’N’Run – Jump rope for 1 minute then run for 1 minute. Every
cycle add 1 minute until you get to 5 minutes. Then go back down
to 1 the same as you moved to 5.
Mobile Jump Rope – Jump rope the width/length of the court then
jog back. Make four trips doing one type of jump then change. Do
for 5-20min.
17s:Laps – Sprint a 17 then run 2 laps, repeat 4-5 times.
Ladder:Laps – Start with 1 down and back then run a lap, add 1
to the ladder and to the laps until you reach 5 then come back
down by 1.
Stationary Bike – (1) Ride for 10 minute intervals at a level
where it is tough to maintain an speed of 85-105rpms. Do any
exercise for three sets of 10-15 reps, resting 30sec between
each set. Repeat for a total of 3-4 cycles. (2) Ride for 10 min
intervals. Pick three levesl - high, medium, and low. Maintain a
speed of 75-80rpms, 85-90rpms, and 90-105rpms respectively. Ride
each level for 1 min then change. The last min ride at the low
level for as fast as you can. Do 3 sets each with an exercise
between each as in #1
STRENGTH - Do in a circuit format
Legs
Lunge Complex Series
-Cross
-Forward
-45o
-Side
-45o Reverse
-Reverse
-Reverse Cross
Single Leg Deadlift Series
-45o inside
-Forward
-45o outside
-Side
Pistol Squats
-Regular
-1:2 Lower on 1 lift on 2
-2:1 Lower on 2 lift on 1
Sprinter Bridge1
-Double Leg Hold
-Alternate
-Single Leg Hold
-Single Leg Hold-Reps with Opposite Leg
Sprinter Bridge2-Towel bring heels to butt
-Single Leg Hold-Reps with Opposite Leg
-Single Leg Reps
-Double Leg
Calf Raises
-Seated, place a (book) under balls of feet and place weight on
quads
-Standing
Iso-Lunge
Side Squat
Squat
Side Lunge-Emphasis on straight leg
Standing Hip Rotation-Inside and outside
Lunge Jump
Squat Jump
Rapid Feet
Drum Majors
Abductors + Hip Flexors
Side Lying Abduction
-Straight Leg
-Knees Bent (Clam)
-Knees Bent- Both off floor (Modified Clam)
-Modified Clam with Leg extension
Hip Circles Series
-Forward
-Backward
-Out-To-Side (Fire Hydrants)
-Heel to Ceiling
Hip Extension
-Double Leg
-Single Leg
-2:1; Lift on 2 lower on 1
-1:2; Lift on 1 lower on 2
Upper Body
Banded Fly
Banded Row
Pull-Aparts
Banded Good Mornings
Banded Curl
Banded Tricep Pushdown
Banded Front and Lateral Raise
Banded External Rotation, Internal Rotation
Abs of choice
Supermans
-Regular
-Swimming
-4 point, lifting opposite limbs
#Post#: 5992--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 27, 2018, 7:48 pm
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15 min hilly walk this morning and again this evening. I really
pushed myself tonight on the uphills. So 30 min of cardio and
leg strengthening done today.
#Post#: 7051--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 28, 2018, 8:09 pm
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Even with splurging on a meal out, I stayed within my cals -
woot!!
My walk didn't happen. I totally blanked and just drove
straight to my sister's instead of parking at home. Duh!
#Post#: 7055--------------------------------------------------
Re: Patty's Weight Loss Journal - My Journey to 150 lbs
By: guest25 Date: May 28, 2018, 8:18 pm
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