Time for all of the Fat Loss Project folks to do their check-ins for the third week. Post the links to your complete blogs below in the comments.
Coach Rylan
go sleeveless blog how to get toned and sculpted arms
As seen in...
About Coach Rylan Duggan
Coach Rylan's YouTube Channel
Follow Me On Twitter
http://helen-fatlossproject.blogspot.com/
Having trouble getting my exercises done within the time I have allotted. I got them all done except today, short 1 set. Will try to get another set done over the weekend.
If you aren’t getting them done in the time you have, you must make them up later that day or at the VERY latest, the next day.
The rules state you must complete all exercises – your results will suffer if you don’t. Missing one set is a big deal.
Hi Coach:
I am posting early, before I’ve eaten all my meals, because there are two Christmas parties today, and I’m not sure when else I can post. My meals are all prepared and ready to go, so the only thing that could change is the timing (but it won’t).
So, can I say, I am starting to get a little concerned. After two weeks, I’m only one pound down. And my measurements have not changed much – although it’s been a few days since I measured.
Also, a bit late in the day, but what is a “total lunge” – one on each side? eg, is 20 lunges 10 each side, or 20 each side. I did 20 each side.
I don’t know if I am slow, but my sets are taking me a long time. Today, each set was about 15 minutes long – is that about right? Just the getups alone take quite some time!
Anyway – please check out my latest posts at http://britgrls.blogspot.com/
What am I saying? I meant after *three* weeks, I’m only a pound down!
Here is my week three blog.. Hope each of you have had a successful week..the one thing I really like is I don’t seem to be bothered by being hungry..This is surprising for one who eats even when not and looks for something “good’ to eat ..Ha! Thanks to everyone for being here!!
One thing I know.. about the getups.. that first week..with no weight. I could barely make it through 10.. Now.. even though they aren’t any prettier.. I CAN actually do the full 19 with a 5″ weight lifted in the air.. WOW..These take quite a bit of time though.. Good luck!!
Here is the link to my blog: http://judys1stjournal.blogspot.com/
Hi Coach – Do you have snow yet? Post a picture!
Anyway – this week full of activity, clients & a holiday potluck. Brought my brown bag w/ a chicken breast & sliced peppers + water & green tea. Nobody noticed or cared or asked! Gearing up for an out of town trip this next week, have the fun cardio planned for Sunday & arranged for a guest pass to a local gym. We’ll hit the grocery store when we get there, so all should go well. Will post while on the road – pictures if I can get them uploaded. THX! Have a good week!
http://thejoyofmakingchanges.blogspot.com/
Hope this comment gets through. The last one did not
Going nowhere weightwise and glad to see the new program for recipes and workout. this should get things going. Thank you coach!
http://patcfatlossblog.blogspot.com
Here is week 3- Feel good – I have to make up one set tomorrow- too tired tonight. food is good- I find I am not hungry for the snacks always. i haven’t measured yet but i feel my clothes are fitting looser. We are half way there!
Hello Coach,
Will get Day 19 posted tomorrow.
Hi, Coach. I’m posted for Week 3. http://louisesfatlossblog.blogspot.com/
Haven’t had a chance to look at next week’s items yet.
http://amazon002.blogspot.com/
MAN IS IT COLD HERE!!! I just sdpeaked at week 4, looks challenging and I’m up for it.
Hi Coach,
Friday’s post is done!
http://patcfatlossblog.blogspot.com
Good lord! Minus 39??? That’s one good reason I never considered moving to Alberta, waaay to cold for me.
No problem, did the missed set on Saturday and went for a walk for “Fun Cardio”.
Hi, Coach. I have a question regarding Caloric Cycling. If you look at my blog, you’ll see that I frequently don’t eat the snacks because I’m just not hungry. When I cut the portions to half in Caloric Cycling, I assume it’s ok to eat half a snack as shown, but then I may be back to as many calories as I’m eating now. So what’s the right thing to do?
It seems that your cardio needs to be a higher intensity, so I would definitely recommend using the treadmill if you can. I just don’t think the skipping and KB swings are a good idea for you. Also, you need to get your workouts done faster. 3 sets of strength training should be taking you less than 30 minutes. If you are taking longer, you aren’t pushing yourself to go fast enough. This means you won’t be getting your heart rate up enough, and not stimulating your metabolism enough.
Also I’ve noticed that some days you really feel full, and some days hungry. NOTE: If you feel full, you have over-eaten! You should never feel stuffed – ever. You don’t have to eat the full portions that I recommend, just enough to satisfy you. However, never go OVER the portions I recommend either.
http://gosleevelessblog.com/wp-admin/edit-comments.php#comments-form
I think reducing some of your portion sizes, using the treadmill, and getting your workouts done faster will make a huge difference during the last half.
Thanks Judy, and no, you shouldn’t feel hungry.
It’s not about starving yourself – its about keeping your portion sizes moderate, and more importantly, only eating clean and healthy foods.
Thanks Carla, see my latest blog post.
Definitely boost your high intensity intervals. 4.2 mph is not near fast enough, even with the incline. You really need to get your heart rate up, and what you are currently doing isn’t going to take care of that sufficiently.
The looser fitting clothes are a great sign, thanks Cynthia.
By the way, how do you like the rebounder? I’ve had a number of clients use these over the years with mixed results.
No beans? Is there a town-wide shortage or something?
PS. What does your curves workout entail? I would be interested in hearing more about that – exercises, intensities etc.
Stay warm Kerina!
PPS. Are you and Lance coming to the Okanagan at all for the holidays this year?
Great, thanks Helen.
You’re right – half snacks are okay. While this might keep your calories somewhat close to the same (they will still be a little less), eating less at each meal has the greater impact here. Remember, eating something (even if it’s small) every couple hours or so, actually boosts the amount of calories you burn – so essentially you are better off eating something, but just keep the portions small. Basically his become calories re-distributing rather than cycling – but is still effective.
Hope that makes sense.
Thanks Coach!
My heart is pounding when I do these workouts – I think the get ups and push ups are what slow me down. I’m hopeful that things will change in the second half! I’ll be sure to use the treadmill and aim for 30 minutes or less for the strength training. I’m looking forward to seeing what the calorie cycling does for me.
Yeah, I think the calorie cycling will do well for you.
Hey Coach -
Just wanted to let you know I’m still here. I ended up having to be out of town this weekend so have limited internet access. Will be home on Monday when I can do my report for the week. Sorry for the delay!
Merry Christmas everyone!!
Coach,
Week 3 post is up. Sorry for lateness. I was out of town & didn’t get it done till back in town.
Weight down only 2 lbs overall, but clothes feel loose! Yay!
Aha! I’ve figured out another reason why the sets took me so long. I was doing twice as many lunges as I needed to. I thought 20 lunges was 20 lunges each leg, but it was really suposed to be 10 each leg, right?
Today’s new workout went a lot quicker – and I really enjoyed it!
Yup, 20 total – 10 each leg.
Glad we cleared that up for you!
Nice work Sally, great to hear!
Glad to have you back deAnne!
Hi, Coach. I have a question regarding the Band Rotations on the Stability Ball. I have bands and a stability ball (& a deluxe chin up bar) at home, but if I go to the fitness center instead of working out at home, what do I substitute for the bands? The fitness center has one of the Cybex vertical gismos where you can slide the pulley things down, but I don’t know what kind of resistance to use. I’m pretty strong (I can do drop downs or pull ups of 120 lbs.) and I had it set at 5 or 6 for last week’s band rotations but I wasn’t sure if that was right either. Thanks for your help.
Hi Coach
I don’t quite understand this sentence
“Weigh yourself Monday morning and Friday morning of this week ((immediately before and after caloric cycling)”
Caloric cycling starts on Tuesday, so why weight yourself on Monday?
http://mybeachbodyproject.blogspot.com/2009/12/flp-2-days-15-21.html
Sorry my report is so late. Is is ok to start reporting every day? I liked that so much better.
Finally made it home, ate dinner and got Monday’s workout in. I love this weeks routine! I feel soooo much stronger on this second round doing the chin downs. I can actually hold myself on the bar and then let down over 5-6 seconds. Such an improvement over the first round.
Because Monday is still a low calorie day, the calories will be very close to what your half portion days are. Basically it’s like doing four days of calorie cycling so that’s why I want you to weigh on Monday morning.
Nice work! 5-6 seconds is great. Huge improvements here deAnne!
The Cybex will work fine for the substitution. Just use a weight that allows you to get the same amount of reps – not more and not less. Might take a little trial and error.
I didn’t receive an email this morning. I hope everything is all right.
seemed to be a delay issue with my server. Sent the email late last night, and it didn’t actually leave my outbox until this afternoon. Sorry folks!
Looks like the server is hosed again. No mail today either.
The Microsoft solution to that is “Reboot, Reinstall”. LOL I can say that having spent 25 years as a computer specialist.
well there are beans just not the Edamame ones.
Curves is a circuit of 10 machines but the circuits is 2.5 times around. 30seconds on each resistance machine and 30 seconds of recovery (i run on the spot) All of the machines have hyrolics so the harder you go the more resistance there is. The whole workout including cool down stretching take me an hour and with the running on the spot for 30 seconds inbetween machines really keeps my heart rate up. If you go to http://www.curves.com I believe it shows you the machines on there if you would like a visual.
Unfortuantley we won’t be coming to the Okanagan this year, Reanna and Trevors daughter Brynn will only be 2 months old and we all agreed to have Christmas at their house so they don’t have to travel. Maybe we will make it around Easter.
Called my hosting company. Seems to be straightened out now.
Sorry again!
Thanks for the input Kerina, I will check out their site.
Sounds like a good idea staying put this year. Give my best to Reanna and Trevor. Hope to see you all soon.
The rebounder is not my favorite but it does get me warmed up sufficiently. My fav is the elliptical- not sure why. But the rebounder fits with the room I have.