Alywn, TT, kettlebellers- come check in! Tues 5/20

Wow do I feel "late" today. It's only 9 AM here and there are so many posts to read.

Just a skip in and out for now . . .

NROLW cardio day for me - 45 min HIIT TM run and this time I upped my speeds so got in another .5 mile today. Am using a program from the Shape magazine that switches the pace every 1 - 3 minutes. Went from 4.5 - 7.5 today. Was fun but I was doggin' it near the end.

BBL when I'm eating my lunch. TTFN.
 
Hey all.

My HIIT work out is done though it wasn't puke status. :-(

I've been having some issues with running on a TM lately that I can not explain but it's really affecting me. It happened for 3 runs in a row and then I had a good run last week that was almost back to normal. Today it happened again. It's affecting my speed. I can't run nearly as fast with the same comfort level as I used to be able to. :-( I hope it's only temporary.

That being said, here's what I ended up doing:

5 min warm up: 1/2 walking at 4.0 and half jogging at 5.5

1 minute at 6.5
2 minutes at 5.8

1 minute at 6.8
2 minutes at 5.8

1 minute at 7.0
2 minutes at 6.0

5 min cool down beginning at 4.0 and decreasing in speed every minute until done.

I was very disappointed in this work out. I should have been able to do my high intensity at between 7.0 and 7.5 EVERY TIME! UGH! x( Perhaps I will have to try to take my HIIT runs outside sometimes after DH gets home from work. I do not have the same issues while road running.
 
Hey HIIT'ers! I have a question!

Okay, my HIIT work out today (or poor excuse for one-LOL)was all about speed. I went from a higher speed to a lower speed. Does it HAVE to be that way? What I mean is, would it be effective HIIT if I adjusted the incline instead of the speed and did say 1 minute on a 10% incline and then recovered on a lower one but kept a steady pace through out? Same for when I use the EXT or bike. Does it matter if my intervals are by speed or by resistance?

All opinnions and feedback are appreciated!:)
 
So far I have my weight work done for the day:) I had to have a little snack before going for my run and I will probably wait 30 mins or so for DS to wake. Then I may have to make some noise and he can gradually wake up on his own}( What a mean mom I am!:)

My arms are toasty warm! I think I will have some major DOMS in the morning...if not tonight! Its so nice to throw some different moves in there that I have never done before.

Jacque** Enjoy your workout today! I guess you are gonna have to set you alarm and chat with us at 4 in the morning...LOL

Wendy** Try not to get discouraged! I know there are days when I feel like I am barely moving and then there are other days I feeling like I am running from somone. I bet your next run will be better.

Off to do ab ripper!
Lori:)
 
Wendy, it's just my opinion, but I think adjusting the incline is fine. I've done it often myself, and let me tell you, if you incline it enough, it would be hard for anyone to argue that it's not HIIT. I'm usually sucking wind when I do that.

One thing I will say, though, is that I don't really think your low intensity is low enough. I've read on other forums that true HIIT is all out intensity for 30-60 second sprints, followed by EASY recovery for double the sprint time (rule of thumb). If what I've read is true, then you should be doing your low intensity somewhere around 3 mph.

I posted a video on this a while back in OD. I'll go look to see if I can find it.

Jen
 
Hi Jen.

Thanks for your feedback!

I will be doing some of HIIT work adjusting resistance/incline instead of speed then. It will make for better variety and it's also easier to keep track of when using the EXT or the bike for HIIT.

The thing of it is that Alwyn states in Afterburn that he wants a 9-10 perceived exertion for high intensity and a 6-7 perceived exertion for the low intensity. I know my high intensity was lower then usual and that's something I need to work on but according to what Alwyn states in the manual, it doesn't sound like he wants you to take the intensity ALL the way down for the low intervals-just enough to recover is what it sounds like. I understand what you are saying though and will still be checking out the link you posted.. :)
 
Now that you say it, Wendy, he says the same thing for the strictly cardio days in WSFL. In fact, that's how I did it today. But when he follows the strength training sessions with intervals, it's like the HIIT I talked about earlier. Now I know where you're coming from. I wouldn't worry, it was probably just a less than stellar day. You still completed it, and by most people's standards you did great! Don't be so hard on yourself.
 
Good Afternoon Peeps. :)

I ended up doing 25 mins of Power Progressive Yoga Volume 3 today. I'd fallen out of doing my weekly yoga and with the shorter cardio sessions it seems now will be a good time to fit it back in. :)

BBL!
 
wendy- IA with Jen- when doing HIIT your recovery periods should be really low and your sprints should be very intense. Good job on getting in your workout and your yoga!

here is a sample HIIT workout i do and have some of my clients do:

warm up 5mins- speed 6
1 min- speed- 8.0
1 min- speed-3.0
1 min- speed 8.5
1 min- speed- 3.0
i min- speed 9.0
1 min- speed 2.5
1 min- speed- 9.5
1 min- speed 2.5
1 min- speed-9.6
1 min- speed 2.0
1 min- speed 9.7
1 min- speed- 2.0
30 secs-speed- 9.8
1 min speed 2.0
30 secs- 10.0
5 mins cooldown

talking about wanting to puke}( :p }(

okay off to do my workout!!
 
OK - back while at lunch. Don't think I'll wait this long next time - takes quite a while to get throught this thread that was ! LOL.

Sunny – what is the macro count for your WSFL “nutrition plan”? Posting the foods too – you really are hardcore, huh? He he he.

Wendy – you offered to post the “diet rules” for AB for Kath. If she doesn’t take you up on it can I? Wondering how different it is from NROLW. TIA. And I’m with you on the running today, my legs just didn’t want to go fast enough at the end. I have experimented with fast walking and inclines and if I go high, 8% - 12%, then my HR goes to where it is when I run at a 10 min mile pace so I bet it would work well. That is what I do when my legs decide they don’t want to run.

Judy – you doing cardio everyday while doing NROLW? Great job on the nutrition !

Lora – good luck with your new job. I am always one for Goodwill if I need something nice but can’t afford it. Some of the clothing still has tags on it and no one will ever know ! Your workout sounds like it was fun?

Shirl – haven’t read up on TT – that sounds like a fun workout?

Christine – guess you’re right there with Shirl, huh? Either one of you care to post a bit about your TT workouts?

Jen – good job on the steady state workout – IA that for me the intervals is easier than steady. So if it’s not too much of a bother, do you have time to do a quick post on your diet today? Am I remembering that your cardio days are different than your weight days?

Lori – sounds like you are getting in some excellent workouts, but then you always do ! BSN protein powders are pretty cheap from Amazon and very tasty too. I have tried Walmart (don’t remember what they were) and it was OK. Costco has EAS if you have one of those near you – but BSN is my fav. And I’ll think about setting my alarm clock, LOL ! The running club thing sounds fun – maybe you can get some info from Running World. They have software that sets up programs for you online.

Have a great rest of the day Alwyn (&90X) friends:+
 
Wendy ~ I have had NROL for a LONG time now and I have done bits and pieces of it. I wanted to shock my system by thowing something new at it...I wish I had bought AfterBurn instead of WSFL. I HATE following diets. I don't have the time to be that particular and I just try to eat "clean". I do like the WSFL workouts though.
 
Hi Jacque,

Sure, I have time to post today's diet (while I sit here watching American Idol). This was it:

Meal 1: 1/2 chicken sausage, 2 egg whites, 1/2 cup diced onions, 1/2 cup green peppers, 1 whole omega-3 egg, and 1 oz. cheddar

Workout: 3/4 scoop protein powder

Meal 3: 5.25 oz. grilled chicken breast, 2 cups baby spinach, 2 tsp. EVOO, 1 Tbsp. red wine vinegar

Meal 4: 2 hard boiled omega-3 eggs, 1.5 Tbsp. hummus

Meal 5: 3 oz. grilled chicken, 1.5 cups romaine lettuce, 1/4 cup chopped red onion, 2 tsp. EVOO & vinegar, 2 Tbsp. blue cheese

Meal 6: 1 cup fat free greek yogurt, 1/4 cup blueberries or 1/3 cup strawberries, 2 Tbsp. walnuts

Each menu plan is formulated for each individual's weight, so this is based on a diet for a 130 lb. person. Today's was better than yesterday, because there wasn't as much protein powder involved, but the truth is that Alwyn provides a template and a list of foods that you can swap out if you desire. I'm just lazy. I ordered two tubs of BSN Lean Dessert last night because of the rave reviews I've read on this site, so I'm looking forward to receiving those.

I'm not exactly sure what the macros are for the diet, but I think I read that it's zero carbs on days without a workout, 10% carbs on "normal carb" days, as Alwyn calls them, and 20% carbs on "high carb" days. Obviously, it's low carb no matter how you cut it. But I keep telling myself, it's only for a month.

Jen
 
>wendy- IA with Jen- when doing HIIT your recovery periods
>should be really low and your sprints should be very intense.
>Good job on getting in your workout and your yoga!
>
>here is a sample HIIT workout i do and have some of my clients
>do:
>
>warm up 5mins- speed 6
>1 min- speed- 8.0
>1 min- speed-3.0
>1 min- speed 8.5
>1 min- speed- 3.0
>i min- speed 9.0
>1 min- speed 2.5
>1 min- speed- 9.5
>1 min- speed 2.5
>1 min- speed-9.6
>1 min- speed 2.0
>1 min- speed 9.7
>1 min- speed- 2.0
>30 secs-speed- 9.8
>1 min speed 2.0
>30 secs- 10.0
>5 mins cooldown
>
>talking about wanting to puke}( :p }(
>
>okay off to do my workout!!

Um Sunny? There is no way in HE!! I could do this work out! I haven't gotten up to 8.0 on the TM yet! I can run an 8 min mile on land for a short period of time but that's about it. This is not PUKE status for me...this is just plain old UN-DOABLE!:p

I know what you are saying about HIIT but in AB that is not how Alwyn describes it. I am used to doing intervals with a bigger gap between low and high as well but he says perceived exertion of 6 or 7 on the lows. To me that's atleast a slow jog which would be 5.0-5.5, ya know? So assuming I could run full tilt (w/o my current TM issues) then I would do 7 to 7.5 for high and maybe 5.0 for low. Gosh I'm so confused now! :7
 
Here ya go Jacque:

Here's the basics:

Weeks 1 through 4(20% cal deficit):

Carbs: 50%
Proteins: 30%
Fats: 20%

Weeks 5-8 (20% cal deficit):

Carbs: 40%
Proteins: 40%
Fats: 20%

Weeks 9-12:

Starts Carb and calorie cycling.

Low Cal day to be done for 3-4 days(30% cal deficit):
Carbs: 20%
Proteins: 50%
Fats: 30%

High Cal day to be done for 1 day following 3-4 low cals days(10% cal deficit):
Carbs: 50%
Proteins: 30%
Fats: 20%

Weeks 13-16:

Continue cycling as follows:

Day 1: 20% carbs, 60% protein, 20% fat (30% cal deficit)
Day 2: 10% carbs, 60% protein, 30% fat (40% cal deficit)
Day 3: 0% carbs, 100% protein, 0% fat (50% cal deficit)
Day 4: 0% carbs, 60% protein, 40% fat (20% cal deficit)
Day 5: 20% carbs, 60% protein, 20% fat (30% cal deficit)

He gives you a formula to figure out your maintaince calorie range as well as your deficit range and you have to re-calculate at the beginning of every stage to keep the results coming.

The deficits get crazy at the end and there is even a "bonus" section for folks who compete that requires an even MORE INSANE diet then what you see in weeks 13-16. Not even worth posting.:p
 
Oh and before I forget..I NAILED the ratios AND the cals today! WOOT!:7

Ofcourse now tomorrow we are going to freakin' CRACKER BARREL for dinner to celebrate a friend's Birthday. I've never been but have heard it is really bad for trying to eat healthy. Can anyone offer any suggestions if you've been before? I wasn't even gonna go at first but I didn't know it was for a B'day celebration. Now that I know that I'd feel terribly guilty if I didn't go. :-(

Well, I guess this is good night!

I have to work tomorrow morning so I'll be doing my weight work in the afternoon.

Ciao!:)
 
Thanks for posting those menus ladies. :7

Jen it sounds like you are setting up for a state of ketosis? I have been adding more proteins and cutting out some of the fruit but still have a good sized salad at lunch and veggies at dinner. I do believe you'll enjoy the BSN - it is the best that I have tried so far and isn't too bad with water (I enjoy mine with milk but have recently read that with water it is absorbed more quickly?)

Wendy I see how he is staggering quite a bit. That is something I haven't tried yet. Way to go sticking to it - I'm sure you'll find something at Cracker Barrel - do they have a menu online you could look at ahead of time?

Gives me some new ideas if the weight doesn't seem to adjust itself in the near future.
 
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