Lose Weight 34

Matryoshka

Well done Ayanda. I googled and it's true

http://stewartmilnept.co.uk/lighter-you.shtml

Good luck in your weight-loss journey.

trigirl1979

Evening all, just 1 hour cycling for me today, the weather was awful took out my heavy bike managed 16.5 miles in a 16.5 mph average which made me chuckle!

Nice to hear folk are trying out some of my cycling suggestions, for those of you bored with intervals here is another ditty to kill and hour in the bike:
5 mins steady
5 mins at 55% - now you are warm for workout

10 minutes of a single leg drill, to improve technique and muscle balance

here you pedal with only one leg for 30 seconds, then both for a minute, do 3 each side, with changing legs it takes around 10 minutes. It looks mad, try and rest inactive leg on the part of the bike in front of you. Concentrate on using the whole rotation pulling both up and down with the pedal stroke and keeping the rpms between 70 and if you can 90. It will help you strengthen your weaker side and improve technique.

10 minutes the following exercise x 4: to improve your cardio

Pedal on a heavyish gear for 1.30 minutes around 75% effort, then absolutely power out the last 30 seconds as hard as you can. Rest for 30 seconds and repeat.

10 minutes of following x 4 to get your RPMs up
reasonable effort in a light gear say 65% for 2 minutes then 30 seconds out of the saddle spinning as high rpm as you can, this should muller your quads and they will be screaming at you to stop but don't!!!!

10 minutes of following x 5 to break you and make you strong

Quite simple, 1 minute hard at 80 to 90% and 1 minute easy

10 minutes cool down.....

This is a set I use, it is hard and it is important to work at your own level. The great thing about the separate 10 minute slots is that you could choose just to do one or two of them depending on how much time you have.

Hope this helps someone

trigirl1979

Oh and to runners out there I have a few running drills too, let me know if you are interestedand i will post.

I am not trying to plug myself as a coach, I have a job and not looking for work, I just find it inspiring that new athletes are begining to enjoy sport in order to make themselves fitter, firmer and healthier!

Have to say all my suggestions are offered as a friend and friendly advice and not on a professional capacity!

victory

beanielou wrote: »

Good news then Victory
No brown envelopes then?

Yes but all good ones;)

jess444_2

Hmm, I just had a look on the Dukan site and they reckon my 'true weight' is 13st 1lb - that seems pretty heavy! I am female, 5ft 8in... My current goal is 11st 7lbs, and even that is still too heavy according to Gillian Michaels

Interesting how this is calulated -I am female, an inch taller than you at 5 ft 9 in and 'big boned', yet according to the Dunkan site my 'true weight' is lower than yours at 12st 4lb.

Think 12 st 4lb would be quite a good weight for me though. It is 3 stone lighter than I am now which feels doable. Lowest I have ever been as an adult is 10 st 5lb, but think at my age I would look a bit 'wrinkly' if I got down to that weight now.

fredsnail

Can everyone get their thinking caps on for the exercise and team challenges for next month - any suggestions considered :j

Angry_Bear

Fred, could you log another 3hrs for me please.

Occy

Hey all,

FS please add 10 mins cycling with DS2 and 30 mins running C25K run 1 week 6, many thanks

Matryoshka

Rest day today from TurboFire so decided to slot in an Insanity DVD

Plyometric Cardio Circuit - 41 minutes

I was spitting sweat :rotfl:Good workout though :j

jess444_2

Hi Fred, Can you log a -1.75lb loss for me today. Thanks.