Monday’s “Project Flat Stomach” Fitness Progress

by TaylorR

I just walked in the door from a great workout. My legs are exhausted, my chest is angry, and my arms aren’t excited to have to blow dry my hair. Over the past week, I have upped my workouts.

I have added cardio intervals (Hiit) to the end of my workouts and/or to my off days. I haven’t been doing much cardio in the past because I was trying to bulk up a little… well, not bulk but to add some more muscle definition. But now that I am leaning out, it means up those intervals.

It was kind of a shock to see how much my body was out of sprint interval mode. I was exhausted after just a few interval sprints. I think I was walking for a minute and sprinting at a 7.3 for 1 minute on that first day. It’s just such a different workout that what I was used to which was great to feel the difference.

Why I don’t just run a flat speed?

I love intervals and research shows them to be more effective for burning fat. Running the same speed for 20, 30, 40 minutes or longer can actually hurt your results. Steady state causes your body to use muscle for energy instead of fat… your metabolism falls and your results are subpar.

On the other hand causing your heart rate to go up and down causes confusion. It’s intense, and your body uses fat for energy.

My New Breakfast

Getting my nutrition just perfect is the hardest part of it all. I’m human after all, and I love sweets. It helps that I don’t keep that junk in the house, but from time to time I have grabbed for a Blow Pop last week. This week my goal is just to have one treat the entire week.

Want to hear something crazy? I have been eating the same breakfast for over a year now. Oatmeal eggwith cinnamon (ok, sometimes I have oatmeal pancakes, sometimes just oatmeal) but they only differ in one is cooked on the stove, one in the microwave. So if figured I needed a change.

I am eating two eggs each morning… yolk and all! Yolks get a bad rap but shouldn’t, they are packed with protein and nutrients. Yes they have cholesterol, but good and bad. If you have cholesterol issue just speak with your doctor first.

Egg Facts In 1 Large Egg:

  • 70 calories
  • 0 carbs
  • 6 g protein
  • 211 mg cholesterol

Not much else has changed with my nutrition lately. I am still working on drinking more water. I am at around 2 liters during the week, my goal is to do 3. Hopefully next Monday I can report 3 liters!

Today’s Workout

Warm-up:

  • Jump Rope 2 minutes

Workout:

3 sets of 8-10 reps

Superset 1:

  • Pull-ups
  • BB Squats (35 lb plates/side)

Superset 2:

  • Bench Press (15 lb plates/side)
  • Front/Back Lunges* (20 lb DBs)

Superset 3:

  • Seated Cable Shoulder Press (20 lbs)
  • Seated Cable Row (55 lbs)

Cool Down

  • 10 Push-ups
  • 5 Min Incline walk

*Start with feet next to each other with right foot lunge forward, push off ground and bring right foot behind you for a reverse lunge. That’s one rep.

 

{ 1 comment… read it below or add one }

Cathy February 2, 2010 at 1:23 pm

I love reading and doing your workouts. Could you talk one day about how you stretch? I never know if I’m doing enough stretching after my workouts.

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