Success! I did my Yo-Yo Workout at the Gym today. I ran my top speed for the entire 3 minutes! I have been trying to do this for a few weeks, and would only last about a minute, and need to reduce my speed to finish out the 3 minute running block. Now my goal is to do this for a few more weeks until it becomes comfortable, and then I’ll up my starting speed, thus increasing my top speed. The machine I used did not let me enter my weight and age, so I don’t know how accurate this count is, but it said I burned 400 calories in 30 minutes! I think that’s pretty good, considering magazines like Shape give you half hour workouts to burn about 250 calories.

I was reading my Wellness magazine today, and came across an article titled Melt the Last 10 Pounds. I love getting little tips like this, but I particularly liked #6:

6. GO FOR THE CALORIE BURN
Have you been heeding the advice that longer, lower-intensity exercise bouts maximize fat burning? That may be why the scale isn’t moving for you. While it’s true that the percentage of calories from fat that you burn does decrease as you up your exercise intensity, when you’re trying to lose weight, you want to burn as many calories as you can, whether from fat or carbohydrates. If you double your exercise intensity, you double the rate at which you burn calories – both fat and carbs. Add an incline to your treadmill workouts or notch up the intensity on your workout machine of choice.

 This goes along with what I said in my Diet Tips and Strategies Page (the 3rd one):

When you work out, try to work out hard! The harder you work out, the better it is for your body. Hey, you’re there anyway, you might as well get the most out of your time.  Don’t let that overwhelm you though, just walking and breaking a sweat is better than nothing at all, so get moving!

food log

WEDNESDAY
Breakfast:
1.5 C coffee w/ ~2T half & half, cinnamon and splenda
1 hard boiled egg
1 kiwi

Snack:
1 oz. almonds

Workout:
30 min. Yo-Yo Workout
20 min. strength training

Lunch:
Grilled Chicken Salad ferom Burker King
Diet Coke

Snack:
6oz. LF strawberry yogurt
~1/2 oz. walnuts

Dinner:
2 roasted chicken wings
1 oz. chicken breast
1C green beans

Snack:
1/2 bag 100 calorie popcorn
1 glass red wine
1 oz. dark chocolate covered soy nuts

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Tag Cloud
Filed under: Daily Journal, My Favorite Workouts, Strategy
Article tags: Burning Calories, Diet Tips, Motivation, Rule of Three Diet, Shape, Wellness