Hey everyone! It’s been a long time since I’ve posted my measurements, so I wanted to share my progress with everyone since I stopped eating dairy a little over a month ago! For some perspective, my weight had all but stalled out around the 180 mark, so, I’m really excited to see all of the progress that I’ve made so far. Also (and more importantly), I’ve made a lot of progress with healing my hiatal hernia, so I want to try something (kind of) new: Tabata Sprints. But more on that after results!
Measurements are in pounds and inches with the change in parentheses!
- Weight: 174 (-4.8)
- Waist: 32.1 (-0.4)
- Hips: 41.6 (-0.65) (OH MY GOD IT IS SO HARD FOR ME TO LOSE INCHES HERE!!!)
- Bust: 37.6 (-0.15) (Though it hasn’t come down much, I recently did some bra shopping and I’m down a cup size… but I still look proportional 😉 )
- Under Bust: 33.25 (-0.15) (I’m beginning to come to terms with the fact that I have HUGE ribs)
- Right Arm: 12.1 (-0.3)
- Left Arm: 11.6 (-0.3)
- Right Thigh: 25.25 (-0.65) (SO HARD TO LOSE HERE TOO)
- Left Thigh: 24.9 (-0.2)
- Body Fat %: 33.87% (-1.25%) (WOOOW!)
- Fat Weight: 58.36 (-3.86)
I’m pretty pleased! But if it isn’t one plateau, it’s another, so I’m going to try to push past the new 170 plateau now!
It’s hard to believe that I’ve lost over 46 lbs since I was at my heaviest! It’s been a long road, but worth it! And I feel better than ever!
I also started taking pictures for progress since I want to actually see the differences between now and what happens when I start my new workout regimen: Tabata Sprints.
According to Mark’s Daily Apple:
“We all (think we) know how to improve aerobic fitness: cardio. Whatever that means. But cardio, at least how most people envision it, takes forever and is pretty darn boring. What if you could improve your aerobic fitness while also improving your muscular endurance — the amount of work your muscles can endure, the amount of time you can keep your force output high — in a fraction of the time?
Four times a week for four weeks, adult females performed a single four-minute Tabata protocol with a single exercise. Exercise choices included burpees, mountain climbers, jumping jacks, or squat thrusts. Another group ran on the treadmill for 30 minutes at 85% max heart rate.
After four weeks, their fitness levels were evaluated. While the treadmill group enjoyed a 7% improvement in aerobic capacity, the interval group improved theirs by 8%. And when it came to muscle endurance, the interval group saw massive gains:
- Leg extensions: +40%
- Chest press: +207%
- Situps: +64%
- Pushups: +135%
- Back extensions: +75%
Most importantly, the women found the Tabata exercise protocols more enjoyable and sustainable than the aerobic exercise protocol. Their “intention to engage” in exercise was higher than in the aerobic group.
All that in just 16 minutes of work a week.”
16 minutes of work a week?? And it’s proven effective for women? Where do I sign up?
Now, I’ve done sprints before, and they’re hell. After the first couple, you’re dying just to keep pace with yourself. But the main reason that I don’t work out much right now is because I don’t have time. Seriously. No time. (Okay, maybe I could find time if I REALLY wanted too… *grumble grumble*)
But I also know how effective even a small sprinting session can be. When I first tried them last year, I know that after a session where I sprinted for approx. 2 total minutes, I was SO SO sore the next day. I mean week. Two minutes of work nearly killed me for a whole week!
But I want to give it a try, so I’m going to do it in the form of a challenge! Because why not!
Notes about the Challenge:
- As I am still recovering from a hiatal hernia, I will be refraining from outright ab movements and crunches for the first few weeks until I’m sure that I’m strong enough to handle them without my hernia slipping again. This does bum me out, because, despite my flab, I have some SERIOUSLY strong abs that I want to make even stronger!
- I think downloading a Tabata timer App will be essential for keeping your pace. There are approximately 23,470,987,123 available for free for your smart phone or computer!
- I’m going to try to do this challenge for a whopping 4 weeks. I will also be going on vacation for a week in the first week of August, but I will try to keep it up there. I also plan on walking for at least 15-30 min a day, and having a weekly ‘play’ session of racketball or dance (1 to 2 times per week).
- When it comes to my diet, you know what I’ll be eating: CLEAN! I’m trying to transition back to low carb, but that may not happen until after my vacation.
- This is HARD. Seriously, Olympic athletes end up panting and lying on the floor in exhaustion at the end of this. Why? Because the whole point is when you WORK, you GIVE IT ALL YOU GOT. Do as many as you can. Go as far and as fast as you can. Work for 20 seconds, rest for 10. Repeat for a total of 8 times. Four minutes of pure BEAST MODE!
Hokie’s Tabata Sprint Challenge:
Tabata Sprint Overview:
- 20 seconds of give it all you got, then 10 seconds of rest.
- Repeat for a total of 8 times
- Warm up for 5 min before and cool down for 5 min after
- If 8 times is too many, start with 4 and work your way up
- 4 days a week for 4 weeks!
- Pick one Cardio Sprint and one Strength Sprint
- Alternate them
- Pick Two Cardio Sprints (preferrably with different muscle groups, like legs and abs)
- alternate them
- Pick one Cardio Sprint and one Strength Sprint
- Alternate them
- Pick two Strength (make sure not to repeat the strength from Friday) and alternate them
Take measurements Friday morning (so as to not worry about the Friday/Saturday night binge affecting results). Take pictures too!
List of Cardio Sprints:
- Jumping Jacks
- Squat Jumps
- Tuck Jumps (careful with your joints!)
- High knees
- Running Sprints
- Jumping lunges
- Ski Jumps
- Box Jumps
- Globe Jumps (Squat Jumps in a square formation)
- Attacks (squat and punch as fast as you can in front of you)
- Suicides (burpees with a jump)
- Power Jacks (squat when legs are wide)
- Power knees (try to bring your knee above your waist as fast as you can)
List of Strength Sprints:
- Push ups
- Pull ups
- Plank Row
- Pike Press
- Competition sit ups
- Full Body Crunches
- Mountain Climbers
- Bicycle Crunches
- Side Plank Leg ups
- Deep Lunge pulses
- Squat pulses
- Low Plank Obliques
- Tricep Dips
So, who dares to try this with me??
Thanks for reading, and stay healthy friends!