It has been 2 weeks since I started seriously working on a healthier me. I am happy to report I have lost 4 pounds. I am also happy to report that I have lost almost 3 inches, mainly from my love handles and hips (my hips are the biggest part of me, thanks to my heredity!)
Sidetracked by snow and ice
I did great with recording everything I ate for the first week, but the second week we had a snowstorm which turned into ice. Hubby went to work late and got home early every day, my older kids were hanging out here since they couldn’t drive all around, which means I had to cook meals they would eat too. I think I could’ve lost another pound or 2 this past week if not for that, but I digress.
I have actually increased my exercise, other than a few days last week (which caused me to get stiff and achy in my back again!) I am doing what is called High Intensity Interval Training. High Intensity Interval Training (HIIT) is about mixing high intensity bursts of exercise with moderate intensity recovery periods. It’s brutal but has incredible advantages. It’s the quickest way to get in fit, lose fat and build stamina.
High Intensity Interval Training
When we do aerobic or cardio exercise, we were always taught to stay within 60-80% of our target heart rate. When you utilize HIIT, you work at the lower heart rate for a specific period and then you do a short, high intensity burst, pushing your heart rate to close to its max.
I use a treadmill for now. When the weather gets nicer, I will go outside some, but for now, I like to be able to control the workout with the treadmill.
I can tell a HUGE difference in my stamina. I can walk up a flight of stairs without huffing and puffing, and 2 weeks ago, we went to a local mountain for a hike. While I didn’t do fantastic, I could tell my body was in better shape than it had been. I am looking forward to climbing to the top of our little mountain very soon!
There is lots of info on HIIT (High Intensity Interval Training) online. I am going to show you how someone who was horribly out of shape put this to work.
A workout for an overweight, out-of-shape 40 something woman
A few notes- 30 minute workout, base speed is determined by you, mine has increased as I have gotten in better shape, I usually drag out the last slowdown and cooldown a few minutes. And this workout can be for anybody, lol*
*I am not a doctor or medically licensed individual. Please check with your doctor before beginning an exercise program!
| Interval | timer | Intensity | Speed | Incline |
| 1- warmup | 0-4 min | 4 | base speed | 0 |
| 1st hill | 4-6 min | 6 | base speed | 6 |
| slowdown | 6-8 | 4 | base speed | 0 |
| 1st speed burst | 8-10 | 6 | base +.4 | 0 |
| slowdown | 10-12 | 4 | base speed | 0 |
| 2nd hill | 12-14 | 9 | base speed | 8 |
| slowdown | 14-16 | 4 | base speed | 0 |
| 2nd speed burst | 16-18 | 9 | base speed +.8 | 0 |
| slowdown | 18-20 | 4 | base speed | 0 |
| 3rd hill | 20-22 | 9 | base speed | 8 |
| slowdown | 22-24 | 4 | base speed | 0 |
| 3rd speed burst | 24-26 | 9 | base speed +.8 | 8 |
| slowdown | 26-28 | 4 | base speed | 0 |
| cool down | 28-30 | 3 | base speed -.2 | 0 |
This is basically 2 minute intervals of lower intensity and higher intensity. The better shape you are or move into, the higher the levels will need to go. I am actually in the process of moving my intervals to 3 minutes on, 1 minute slowdown, but not quite at it yet, more like 2.5 minutes high intensity and 1.5 slowdown. Download a printable copy of HIIT workout.
What progress can you expect?
FYI- when I began walking on the treadmill for 15 minutes a day in November, my base speed was 2.5. I could not do 2 minutes at an 8 incline. My base speed is currently 2.8, my max speed is 3.5. It is not quite a jog, but almost there! I also do one interval on elevation 6, the other 2 on elevation 8. I like to hike, so speed is not my only goal. I need to be able to climb hills, so using the elevation on the treadmill really helps with this.
For someone who is an athlete, this may not look like much, but it has made a huge difference to me. Whenever I exercised before, I never really felt a difference or saw something I could measure, but by using the HIIT and monitoring my heart rate (I just use what is on my treadmill, although I would like a fancy, schmancy one!) Because I can see the difference, I am motivated to stick with it, unlike ever before.
I believe that by continuing at this rate, I will be able to reach my goal of losing a total of 25 pounds by April!
My Journey to Balance
While working on the body, I am also working on my emotional and mental health over at my other blog. If you feel overwhelmed with your life, I encourage you to come on over and participate! It’s FREE!
I think the key to weight loss is RECORDING what you eat. I am restarting my weight loss journey and it is going very slow but I rather have it go slow then lose a lot at once and then gain it all back.
Congrats on your weight loss and your inches lost.
Great job!
I gained some weight over the holidays and need to get it off before it makes good friends with my body.
You’re inspiring.
[...] This post was mentioned on Twitter by Bernice Wood. Bernice Wood said: My for-real magic bullet for weight loss: http://wp.me/pW2ff-qo #mamavation [...]
Getting the weight off has been a battle for me. Everytime I was almost there, I would get pregnant again. This time around, I am off the baby cycle and seeing results. Keep up your good work. It is amazing how much better you will feel and sleep with a good work out.
[...] I tried the high-intensity part this week on the recumbent bike and treadmill. Both times I did programmed “fat burn” cycles on my club’s equipment, but added in some manual changes to up my speed at times. By watching my heart rate monitor, I safely viewed my levels so I didn’t overdo it. I love Bernice’s formal schedule for a 30 minute workout (mine was random bursts) and will definitely incorporate a customized list for myself. It has been 2 weeks since I started seriously working on a healthier me. I am happy to report I have lost 4 pounds. I am also happy to report that I have lost almost 3 inches, mainly from my love handles and hips (my hips are the biggest part of me, thanks to my heredity!) Sidetracked by snow and ice I did great with recording everything I ate for the first week, but the second week we had a snowstorm which turned into ice. Hubby went to work lat … Read More [...]
Congratulations!! I am 42 and after 5 kids, my weight wants to be permanent. Ugh. I have lost 27 lbs so far (goal is 100). I started about 3 weeks ago doing pretty much this same workout, except mine didn’t specify incline. About 2 wks ago, I started doing weight machines too and my weight has not gone down since. Guess I am building muscle now because at least my scales have shown that I’ve lost body fat percentage. I have done weight loss programs before to no avail, finally found what works for me – bestdetoxwrap.com. Keep it up. (Btw, found you on Blog Frog MckMama community)
You go!!! You have found a program that works for you — and you are working it!! Yes!! Treadmills are wonderful!
I, too, am over 40 and on a weight-loss journey. For me, the thing that helped me start really consistently losing pounds and inches was adding in some simple weight training. So now I either walk outside or use an indoor walking dvd 3 days per week and then do some walking and a 20-45min strength training dvd (loving Erin O’Brien’s Strong BOdy, Ageless Body right now) 2 or 3 days a week. I also manage my portions, and try to eliminate processed foods, white flour and simple sugars most of the time. I’m losing about 2 lbs per week and feeling strong and energized.
I think it’s a matter of finding what keeps you going, and what you will be able to keep doing once the weight loss goal has been achieved.
Balance.
It always ends up being about balance.