Monday: 35 mins cardio, 268 calories
Tuesday: 40 mins cardio and 30 mins weights, 477 calories
Wednesday: 25 mins cardio, 50 mins circuits with weights/cardio, 559 calories
Thursday: 30 mins weights and 50 mins cardio, 489 calories
Friday: 20 mins stair master, 20 mins treadmill, 30 mins leg workout.
Saturday: 30 min step class, 5 mins stair master, 40 mins weights and 20 mins treadmill intervals
Another great week this week! So glad I’m still going strong with diet and exercise.
After not losing any weight over the past few weeks and trying to increase calories, exercise more etc, last week I took 200 calories off my daily totals – which is now set at 1000 in myfitness pal rather than 1200.
I know that seems low, but don’t worry – the way it works is if I exercise 600 calories, then I can log my workout and my allowance will go up so I can have 1600 calories. Most day I’ve been coming in at around 1200-1300 calories consumed. So I could have eaten more, but as I wasn’t hungry I didn’t.
I’ve also been paying a bit more attention to macros, trying to keep my protein between 80-100g a day and keeping my fat intake low.
Another thing I’ve been trying is doing more HIIT at the gym. Rather than just doing 10 mins on the cross trainer at the same pace, I’ve been going hard for 15 seconds then going to normal pace to keep my heart rate up. I also did some intervals on the treadmill on Saturday which felt great. I did a minute running, then 30 seconds rest. I was quite nervous as I’ve seen people hop up and put their feet on the sides of the treadmill before to do this, and hop back on and I was scared I’d fall, but it worked out well and felt much better than when I manually change the speed up and down. I’ll be doing this again for sure.
My heart rate monitor ran out of battery so I’ve not been sure how much I’ve been burning, although my chest strap still gets picked up by the machines so I can see my heart rate during cardio which is great.
So yes, lower calories, better macro control and intervals seem to have done the trick as I’ve lost 3lbs this week!
Although I’m not sure if I’ve gained any back after I had a very boozy night on Saturday. I ended up getting a veggie burger and cheese chips and was so hungover the next day!
I didn’t get to the gym on Sunday, which is okay because I’ve been 20 days straight. But I did an extra long workout on Saturday and I hope to do a long one today, too, to make up for it.
When my hangover got a bit better and I managed to get out of bed, I met my friends in the park in Bradford and sat in the sun for a few hours, so it was worth not going to the gym because I haven’t seen Lilly since November as she’s been working on a cruise ship for the last few months and she got back last week.
So this 3lb loss means a total loss of 5lbs.
Just 6lbs to go to my goal. I hope I lose another 2lbs this week please!