Woodson's Post Padding:

[ELVIS]

Woodson,

Guess I'll add my .02 on this. I do high-intensity cardio interval training 4-5 times a week, usually 30-35 minutes at a time. You really only need 15-20 minutes to do this and see improvements. Here's what I do. Adjust accordingly.

For a 30 minute workout:

Walk on treadmill at Level 10 or 11 incline and a speed of about 3.5 MPH for about 5 minutes to get warmed up.

As timer counts down to the 25 minute mark lower treadmill to incline level 1 and increase speed up to around 7.5-7.8 MPH.

Run for 1 minute.

As you get down to 24 minutes start gradually lowering speed back to 3.5 and raising incline to 10 or 11. Walk on the incline for 3-4 minutes and repeat run cycle.
Here's the whole workout without in a nutshell:

30-25- walk (incline 10 or 11, speed 3.5)
25-24- run (incline 1, speed 7.7)
24-20- walk (incline 10 or 11, speed 3.5)
20-19- run (incline 1, speed 7.7)
19-15- walk (incline 10 or 11, speed 3.5)
15-14- run (incline 1, speed 7.7)
14-10- walk (incline 10 or 11, speed 3.5)
10-9- run (incline 1, speed 7.7)
9-5- walk (incline 10 or 11, speed 3.5)
5-4- run (incline 1, speed 7.7)
4-0:00- walk (incline 10 or 11, speed 3.5)
Lower incline down to 0 around 1 minute mark

I know this seems complicated in written form but try it out and it will become pretty easy. You could just wait for my book that explains it all. Its entitled: How to do High Intensity Interval Cardio Training 4-5 Times a Week and Remain a Fat Ass. This is 10 times easier to do if you are running outside.


i do this almost the same. i do the eliptical trainer as well and alternate. however, i go a total of 5 days per week and i always include weights on some of the days. basically cardio one day and weights the next. i take fri and sun off. sat = equals both. but lighter on the cardio and longer on the weights. i have weighed about 180 for the last several yrs, but feel great most of the time. i have been very blessed and am not sick often at all.

i eat what i want at lunch, but breakfast is strict and dinner is also monitored....

if i did not drink i would probaly go at 165-170, but heh i ain't perfect...

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[MadJack]

weigh in day 8: 229:scared
saturday was cheat day for sure. no way out of it.
sunday calories consumed: 1370
1 mile 20 minute walk at 12% incline on treadmill.

82 more days

i guess i have backed up water weight that should be gone by wed or thur :shrug:

looking to weigh in on friday at 226 or 225. see what happens.

 

[vinnie]

weigh in day 8: 229 :scared

:00x32

 

[Old School]

weigh in day 8: 229:scared
saturday was cheat day for sure. no way out of it.
sunday calories consumed: 1370
1 mile 20 minute walk at 12% incline on treadmill.

82 more days

i guess i have backed up water weight that should be gone by wed or thur :shrug:

looking to weigh in on friday at 226 or 225. see what happens.

STAY W/IT JACK

lotta stress trying to bring home a Super Bowl Championship.

 

[Morris]

Guess I'll join you guys for a while. Current weight 222# and 6'2'.

If I lose 20 lbs I look sick but I could lose 15.

I can't do the treadmill because I used to run 6 miles everyday and 15 on Sundays and my ankles and hips are paying for it now.

You guys should think about that especially when you use the incline. Just telling you what happened to me.

Been thinking about buying an eliptical bike any thoughts?

GL guys!!

 

[vinnie]

Guess I'll join you guys for a while. Current weight 222# and 6'2'.

If I lose 20 lbs I look sick but I could lose 15.

I can't do the treadmill because I used to run 6 miles everyday and 15 on Sundays and my ankles and hips are paying for it now.

You guys should think about that especially when you use the incline. Just telling you what happened to me.

Been thinking about buying an eliptical bike any thoughts?

GL guys!!

NO BEER FOR U TOO ! :scared :scared :scared

 

[MadJack]

weigh in day 9: 226.5
monday calories consumed: 1325
1 mile 20 minute walk at 12% incline on treadmill.

81 more days

 

[Woodson]

Fell of the wagon this weekend. No beer on weekends is just too unrealistic.

Treadmill at 5.6 mph for 3.2 miles 33:45? Time maybe off as I was too busy trying to breathe...

 

[MadJack]

No beer on weekends is just too unrealistic.

:mj07:

i fell off too. going to my ravens divisional playoff game was definitely too unrealistic. i mainly drank double crowns

 

[Woodson]

:mj07:

i fell off too. going to my ravens divisional playoff game was definitely too unrealistic. i mainly drank double crowns

MJ's support group! I have to find a medium... Less calories in liquor, right?

 

[Morris]

MJ's support group! I have to find a medium... Less calories in liquor, right?

Always thought it was about the same. 1 shot=1 beer. :shrug:

Just looked at a chart and beer had more than twice the calories compared to liquor. (no mixers)

 

[MadJack]

yeah, it's nearly the same. i don't think liquor is as fattening :shrug:

i'm doing light beers on saturday's, period. just gonna eat a little less.

well, it might be sunday this week, i havent decided yet

 

[Morris]

i don't think liquor is as fattening :shrug:

A calorie is a calorie Jack. Doesn't matter if it's from beer or a candy bar.
The extra ones that you don't use are stored as fat.

 

[MadJack]

A calorie is a calorie Jack. Doesn't matter if it's from beer or a candy bar.
The extra ones that you don't use are stored as fat.

a calorie from a piece of chicken vs a calorie from a candy bar is huge. no? doesn't the body burn protein a lot quicker than garbage?

hell, i don't know :mj07:

:toast:

 

[layinwood]

It's not the calories in alcohol that hurt you. It's bad when you're trying to lose weight because your body burns alcohol before anything else so you're not using up the calories from the food you eat.

 

[vinnie]

just got back from KFC buffet had 4 legs, 2 thighs & a breast, :00hour mashed potatoes, cole slaw, biscuits w/gravy & 2 fresh baked chocolate chips cookies.:0corn
I never counted calories but with all this counting I wonder how many that was :shrug:

 

[MadJack]

just got back from KFC buffet had 4 legs, 2 thighs & a breast, :00hour mashed potatoes, cole slaw, biscuits w/gravy & 2 fresh baked chocolate chips cookies.:0corn
I never counted calories but with all this counting I wonder how many that was :shrug:

around 3000 :mj07:

 

[Woodson]

just got back from KFC buffet had 4 legs, 2 thighs & a breast, :00hour mashed potatoes, cole slaw, biscuits w/gravy & 2 fresh baked chocolate chips cookies.:0corn
I never counted calories but with all this counting I wonder how many that was :shrug:

I had mixed vegetables for lunch with yogurt... :142smilie

Can't wait for my tuna salad at dinner

 

[vinnie]

around 3000 :mj07:

That's 33 kandy kakes :scared :scared :scared

 

[Old School]

just got back from KFC buffet had 4 legs, 2 thighs & a breast, :00hour mashed potatoes, cole slaw, biscuits w/gravy & 2 fresh baked chocolate chips cookies.:0corn
I never counted calories but with all this counting I wonder how many that was :shrug:

that's a great lunch...


what is for supper..:shrug: