Sky.Live,
Yours is different. Your aim is to lose weight and not bf
2kg weight can come from water, fat, muscle

You can try the sauna

No rly. The reason why I state kg for myself is that I dont hv access to bodyfat machine anymore. But for a loss of 3kg I should expect 1-1.5inch loss @ waist so I'm gonna use that as a progress gauge along with the evil scale and the honest mirror.

Do you know that it's better to put sugar than milo? No really. Milo has ............. palm oil in it. If you feels like reading the ingredient, pls do so

Real HIIT is pretty intense (the level where you wish that you'd die at the very last 10 seconds of the high intensity part) so HIIT is a no no on empty stomach even for endo. Eat something for HIIT - you'll burn the fat afterwards (google HIIT afterburn and calorie partitioning).

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I'm pretty wasted from yesterday's afternoon run. Will do 30 mins 16% incline walk on threadmill to train teh calves and core work during lunch hr.

Had 3 eggs + nescafe for breakfast (and multivitamin + CLA). Coffee n eggs

5 mins very slow jog (5.5km/h) warmup
5 mins faster job (6.0km/h) warmup

First Interval (still warming up):
2 mins 7.0
1 min 9.0

Second Interval (getting there..) :
1 min 7.0
1 min 9.0
30 seconds 11.0

Real Sets Interval (Repeat for 3-6 times)
1-2 min 7.0 (depending on how tired I am)
2 min 9.0
1 min 12.0 <<

Cooldown
2 mins 7.0
5 mins 5.5 very slow jog

My speed and recovery rate are pretty slow compared to others. You should adjust yours accordingly.

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Added on April 20, 2009, 9:45 ammuahahaha good luck!!

This post has been edited by Syd G: Apr 20 2009, 09:45 AM

Sky.Live,
depending on where I'm at. if I'm at first intense interval n hv 5 to go... I'd dread the resting period cause it's seconds closer to the 2nd interval

but if you're doing hiit and feel like stopping, ask urself first - i want to stop because i dont want to do it or because i cant do it anymore? if you cant then by all means stop cause falling off treadmill aint glamorous.

redninja,
Wah. 30 Days Shred is really really hard. Hopefully you can make it to 30 days! I skipped my 2nd day too. Will reclaim myself tonight for Day 3! And maybe do it twice

If high intensity cardio burns muscle, most sprinters will look like twigs.

wait. why did I even bother as long as you're happy, King.

Day 4 is HERE!!
Ok I'm trying to balance out my marathon training (given by Mark Williams @ the Running Clinic), my strength training and 30 Day Shred. Since I hv to run everyday (except for Friday), am gonna do Shred on my non strength training days. I reaaaaaaally dont like slacking but my body was so tired from yesterday's evening workouts.

Today's Menu : afternoon - core & rotator cuff + 30 mins run . nights - 30 days shred

myremi,
90 days was tougher than expected because of the super long duration. 30 days is wayy better cause can readjust faster

On ketogenic diet, it's called refeed. Keeps ze leptin and ze thyroid very very happy.

Remember last Friday I had a slice of cheesecake? ...mmmmm cheesecake

This post has been edited by Syd G: Apr 21 2009, 10:58 AM

wah this thread cant be in the 2nd page man...

just came back from 4.75km afternoon run. feels greaaaaaaaaaaaaat!

triple02,
yeap. teh gymz

triple02,
I eat breakfast at 7am, lunch (preworkout) at 11am, afternoon snack (postworkout) at around 3pm and dinner at 8pm. Eat simple lunch at my desk fast fast so that I can cabut during the afternoon

I only workout after work on certain days if my husband is playing badminton or go to the gym (diff gym) himself. Else I hv to go back n do chores lor

tengster,
Thanks. I used to workout in the morning too. It's much nicer cause you'll be fresh all day. It gets harder now to do that cause I hv to commute together with him. Bleh

triple02,
I actually got this from a working mom. She works out in the morning on weekends before her family wakes up and during lunch hr during weekdays so that she still gets her family time. Quality > quantity

badutman,
how did it feel at 12kmh? if you felt fine then up the speed

WAHHAHAHAHAHAHHA!!! where dat came from?!!

synchun,
nope. HIIT's main components -> high intensity, intervals.

My HIIT on Thursday will be 100m sprint, 100m jog.

approx 20secs /40 secs split. for 10 minutes.

10 sets. 10 mins warmup, 10 mins cooldown.

synchun,
get a heart rate monitor. speed is largely dependant on ur level of fitness. if ur unfit, 7km/h also can reach max hr. so it's hard to determine.

Fatso #1 survived Day 2 of 30 Day Shred. Muahaha

Day 5's Prescription
60 mins run (Easy)