Body challenge week 1, 11/24-11/30

[bakogymrat]

Hey Team,
Please post stats for week 1 here. Any status is good, even if no change occurred. Some of us did not start on Monday, 11/24/08, so please re-measure or weigh the same day as you joined. For example I posted my info on 11/24/08 (Monday), so I will need to post my status on 12/01/08 (Monday). I think the closer we are to doing this exactly a week out, the more accurate it will be. (It is not necessary to be on the same day of the week, just as long as we are doing this, right?) I will record all of the "new" stats, and start a new thread for week 2.

Good Luck!!!

[surfina007]

i need to get a scale that actually works...lol

[Kimberly]

Bako, will have my week 1 results on Wednesday for you. That will be the week for me.

[bakogymrat]

After that whole thing about being accurate about posting on the week stats, I am going to post mine a day early! (What a flake) j/k

weight: -3 lbs
chest: -1
waist: -2
hips: -1.5
thighs: +0.25 (That sucks!!!...I haven't been lifting, only cardio. I have no idea why I would gain an inch in my thighs. Although, my cardio sessions do include HIIT, which could result in the sprinting portions pumping my quads...hmmmm???):mad:
I may start lifting again tomorrow, or maybe on 12/08/08. I need to decide asap.

[surfina007]

how the hell are you losing inches already????

[bakogymrat]

how the hell are you losing inches already????

lol Double-cardio (by that I mean, an hour each session--dripping sweat...red-faced...exhausted...cardio), and not eating crap. (Remember, crap food has sugar, which is bad, but also salt, which can make me retain water. By cutting the crap out, I probably cut out a lot of salt=water weight and less bloating.) I have a tendency of being really bad when I am in school. So, when I really watch what I eat, I get quick results, but it is hard for me to stick with it.

I have heard it said that the ratio is 80/20, 80% diet and 20% exercise. For me, it maybe 90/10...the diet is the tough part.

[Lisa]

great job Bako! Way to be awesome.

[bakogymrat]

great job Bako! Way to be awesome.
Thanks Lisa! You are always great at encouraging someone. Too sweet!

[Kimberly]

Flake, Bako?? Not even. It just shows that you're kicking ass!

[Lisa]

I think I am going to drop out of this official competition. I feel kinda lost, but I am still going to be doing stuff at home though to tone up. Good luck to all of you guys. Sounds like you all are making some changes and getting motivated!

[Kimberly]

Lisa, don't drop out. You're asking all the right questions and that's the best way to get started.

I've learned new things from the questions you've asked.

[Lisa]

But just to tone up should I gain inches or lose inches, and if it's gain how do I know I am not just getting fat you know? I am confused on that really.

[Kimberly]

I don't even know the answer to that. That's definitely a Bako or Jessica question and they have been so great on here with this challenge. Or maybe you could do a 2 weeks free at a gym. They usually offer a free evaluation. Get the info you need and then work out at home.

[bakogymrat]

I think I am going to drop out of this official competition. I feel kinda lost, but I am still going to be doing stuff at home though to tone up. Good luck to all of you guys. Sounds like you all are making some changes and getting motivated!

Please do not give up! My inches are a fluke, next week I will be up.
I think you will really be able to tell in your pictures Lisa. You are pretty lean as it is, so, your progress may not be seen in numbers, but in appearance, which I would prefer that for myself.
I am not all into competing against anyone, I am competing against that before picture that I do not like. That is the driving force behind my insanity this week. To know that you guys see that picture, and to know that we are doing this as a team, is what has gotten me through this week.
No pressure!!!;)

[Kimberly]

I feel the same way Bako. I'm not competing against anyone either. This is all about me and doing my personal best and going at the pace that is best for me.

I love the encouragement here, which is what I needed.

[Lisa]

I am doing this for no one but me also. So should I take pics of myself weekly to see if there is progress instead of measuring? I just feel like such a dummie. I have no clue what to do to even tell if I've made any progress. That's all. i am not discouraged or anything I just wasn't sure how to track toning up, you know what I mean? Thanks for your patience!

[surfina007]

lisa no way!!! you are no dummie, i'm actually glad you are asking these questions because i don't know myself. I never really needed to watch my weight because i was always skinny and active. Then i hit 20 and all of a sudden i had hips and then one day, i had an apple bottom and it was all down hill from there. I take medication that slows down my metabolism so it is so hard for me to see results. Last summer i was in awesome shap because i was always "go go go" and i put all the weight back on. Just by hearing everyone talk about this and showing their results, it gives me motivation. I'm so glad that we are like a family on here, all rooting each other on!

[Lisa]

I was just saying I wasn't going to turn in measurements or anything and I will just continue to work out here for my own benefit. Like I said, I am just sure on how to track toning up. That's all.

[surfina007]

hahaha sorry lisa i didn't mean to jump on ya!

[bakogymrat]

Learned a valuable lesson today. Don’t cheat and then try to make up for it by going and doing an extra long cardio immediately after eating. So, Kung Pao Chicken and Orange Chicken chased with a sugary coke is not the best fuel for a cardio session. Feeling guilty about it afterwards should not lead to an embarrassing trip to the gym. So, I was running 3 miles, and every minute I was burping the horrible smell of Kung Pao. This poor guy next to me actually stopped in the middle of his routine and moved several treadmills away.

Lesson learned, cheat food is not good fuel for the gym! What can I say, I was feelin' a little blue and thought Panda Express would make me happy. WRONG! I feel much happier with the current runner’s high than the belching MSG!

[Kimberly]

We're all human Bako, but I think I will learn from your lesson. That just doesn't seem very tasty. After reading your post, it encouraged me to eat the rest of the veggie platter for dinner.

I'm not sure I'm seeing any results. I've been working out and totally changed my diet. I will admit I had one bad meal -- a hamburger at the hockey game Saturday night, but that was it (I promise). :( I'm borderline hypothyroid. Will that make it harder for me to lose weight? Guess that's a question for my doctor.

[Jessica_1979]

Lisa, with "toning" you are wanting to work your muscles...while eating a good balanced diet that will encourage fat loss. So technically you should be losing inches in some areas, and maybe gaining a little in others, but not immediately. Muscle growth takes time especially in women. And if you are not lifting to temporary muscular failure within 8-15 reps...your not going gain big muscle mass.
So don't worry about it. As long as you have taken your initial measures.....focus on getting 4-5 work-outs in per week. Minimum of 45 min. if you can. And REALLY focus on eating your 4-6 small CLEAN meals a day. If you can do this...then you will start to FEEL the benefits....and you will see it as well. When you get a feeling of maybe your waistline being a little looser...then put the tape measure back on and step onto the scale.
Try to get some extra cardio in on the days that you have time...maybe just taking the kids out for walk, ? I know what it's like to be a mom and to try to get exercise done with the kids around...it's not easy. So focus on the food and get the work outs in when you can. Even if it's broken up over the day.
Make a food journal...that is the best way to stay focused. And send me a copy of one complete days worth...and your activities...mark down the times and I will read it and tell you how to improve if possible. And give you more tips. :)
Jess:D

[surfina007]

ok i am very excited....i put my jeans on this morning, and they were LOOSE!!!! Maybe becuase i didn't eat that much last night, but whatever i can get, i'll take!

[bakogymrat]

I'm not sure I'm seeing any results. I've been working out and totally changed my diet. I will admit I had one bad meal -- a hamburger at the hockey game Saturday night, but that was it (I promise). :( I'm borderline hypothyroid. Will that make it harder for me to lose weight? Guess that's a question for my doctor.

Good job E! Keep up the great efforts!!!

[bakogymrat]

ok i am very excited....i put my jeans on this morning, and they were LOOSE!!!! Maybe becuase i didn't eat that much last night, but whatever i can get, i'll take!

You go girl! Whoop! Whoop!

[surfina007]

crossfit.com check it out for some good workout ideas

[Lisa]

Thanks Jess. I will do that for sure. I think a food journal is a great idea and will help me concentrate on more smaller meals throughout the day. The other day I didn't eat all day accept a huge burger at Whataburger and a ton of fries. Blagh.....how gross and unhealthy on so many levels. It's hard to fathom eating more and not gaining weight. But I understand I need to make better choices! However, today I ate a ton of cabbage, how delicious too. Loved it. I will do more of that for sure. Thanks for your advice and encouragement. You rock girl!

[Lisa]

hahaha sorry lisa i didn't mean to jump on ya!

Sorry surfina. I really didn't take it as you jumping on me, sorry if I made it sound that way. It's all good. :) I think I know what I am doing now. Keep up the good work ladies :)

[Ivan]

ok here is a tip i got from my wrestling coaches

1. eat breakfast, you need it to kickstart your body, and otherwise you wont be losing healthy weight

2. eat a light dinner. you are less active at those hours so it normally settles and ...fat

3. from a lifting point of view, me and my buds will alternate which muscles we target to let our other muscles heal. 1 day biceps, triceps, shoulders, etc. next day legs and cardio

[Lisa]

Thanks tapster! Great advice, I am currently not doing any of those 3. thank you, that makes sense.

[Mealer]

I need to get back on the ball.. Its been about 2 months of just school and bars. I used to be all about double cardio with weights 5 days a week but its been awhile since I've seen those days

[Britt]

so I am totally going to do it hardcore I need some motivation though so I fig if I put my stats on here and yall pesture me (help keep me accountable) will make it happen. DEAL?

[Mealer]

yeah right friend... i saw those pictures so i dont think we'll have a reason to pesture you about anything but you can try!

[Britt]

So far so good! (2 days in whoo hoo !)

[Mandy]

i did 200 lunges on tuesday.. i still can't walk today

[Britt]

OMG! i will start w/20 and work my way up.

[Mandy]

my butt felt great though! :)

[mcmma]

I would like to be apart of this but it looks like I am a couple of months late:confused:

[Lisa]

Never too late!!! Just join on in :)

[Mealer]

ive been doing cardio since the 30th? just short little workouts with abs since I can't seem to get rid of this damn cold. Monday will be the real deal though. Time to start back at what I was lifting in High School.... yippie

[Ivan]

Im thinking about picking up one of those vests with the weights just for regular workouts to help put a bit more resistance, anyone know much about those?

[Mandy]

well, i'm on day 3 of crossfit... and i can barely walk or sit down

[Ivan]

i feel great today. I thought it would be awful, cause i just got off being really sick for like almost 2 weeks, now im back wrestling, and to be honest i feel better than ever now

[Jessica_1979]

Well, I am back into the challenge after 3 weeks of crappola...i feel yicky...can't wait to be on my routine and eating (and drinking!) clean again...watch out! :D

[Kimberly]

I'm with you all on getting back on track. I started to last week then got hit with this chest cold. But if I can't really exercise right now, then I'll concentrate on eating healthier. It's something, right???

[Britt]

I ate a chocolate chip cookie today :( but just 1.

[Felix]

this thread makes me wanna get back into the gym, it's been too long 4 me!

[Lisa]

yeah Felix, you should post some before and after pics ;)

[Britt]

I am back to team in training and we ran 4 miles today!

[Julie]

my weight loss total is just about 20 lbs so far. In November I was 128, yesterday afternoon I weighed myself at 108.

I wish I had been taking pictures for a before and after.

[Britt]

Dang girl how much are you trying to lose????? What are your secrets?

[Julie]

I'm 5'3"...My goal is 105, so almost there! I seriously am just eating really healthy, not hard since I'm vegan. I keep my meals smaller, and I stopped snacking thoughout the day. I'm pretty active and do some treadmill jogging.

Right now things are kind of rough and I'm stressing a lot so I'm sure that helps too.

[Britt]

wow i am 5'4" but I dont see myself getting that small but I am def a meat eater lol ideally I want 119

[surfina007]

i'm 5'4 and my goal is 135, only lost 2lbs since last week but hey, it's a start. My body type would not accomadate under 125, unless i looked like nicole richie.

[Felix]

the scale isn't the most accurate way to track your body changes....the mirror & the fit of your clothes tell the truth about body tranformations - the scale, not so much :)

[Lisa]

right I agree. I don't even own a scale. But that is also why I think it would be beneficial for you to post some before and after pics ;)

[Kimberly]

right I agree. I don't even own a scale. But that is also why I think it would be beneficial for you to post some before and after pics ;)

It's another hint Felix. Come on, post some pics! :)

[Mandy]

i want to get down to 115 i'm about 5'5

[surfina007]

ok maybe i need to get my goal lower since you guys are all in awesome shape already.....by april i want to be 135 but if i can go to 125, then i'll do it!!! Looks like i'm going to have to get in the water a little more than i am now.

[Kimberly]

ok maybe i need to get my goal lower since you guys are all in awesome shape already.....by april i want to be 135 but if i can go to 125, then i'll do it!!! Looks like i'm going to have to get in the water a little more than i am now.

Just make sure it's a realistic goal. I'm 5'8 and my goal is 145/150. Some people may look at that and think it's still heavy, but my body shape will not look good at a lesser weight. Don't let other peoples goals dictate what's best for you. Remember, healthy not skinny.

[surfina007]

right on kim!!! I found an article this morning and i thought i would share....

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100230205&GT1=31036

[Britt]

you are exactly right honestly my goal is not that low sounds odd I might joke around about being thick and curvy but to me it is sexy (and I am the boss haha) I dont look good less than 125 the hour glass goes away. But right now I have a little too much curve lol

[Kimberly]

Great article Surfina! Thanks for posting that.

Britt - I agree 100%, curves are sexy! I've got that classic hour glass figure, but right now you might consider it a 2-hour glass figure...LOL! :) It's all good. Weight can be lost. Other than that I'm pretty healthy so I can't really complain.

[kmem57]

the scale isn't the most accurate way to track your body changes....the mirror & the fit of your clothes tell the truth about body tranformations - the scale, not so much :)

This is totally true b/c I weigh 5 lbs more than Britt but I am 2 sizes smaller than her. Everyone wears their weight differently and some are more compact than others.

[Britt]

This is totally true b/c I weigh 5 lbs more than Britt but I am 2 sizes smaller than her. Everyone wears their weight differently and some are more compact than others.

Thnx for telling everyone I am a lard love ya too. :p

[kmem57]

that is sooooo not what I meant please u r gorgeous!

[Mandy]

although the scale is one thing, go by how you feel and look, muscle weighs more than fat!

[surfina007]

new week, how are we all doing??? Down only 2lbs but i put in my knee high boots yesterday and noticed that they were a little tight around my calf. I now have calf muscles!!! wahooo!!!!!! I knew running till i almost puked would work!

[Kimberly]

I'm starting the week off good. Finally got rid of my cold and got on the bike Sunday night and sparred for an hour last night. The only thing I'm acutely aware of right now is my whole body hurts. But that's a good thing. Just means I worked hard last night.

[Britt]

I have lost actually 8 pounds since the first but now I have to go shopping b/c all my jeans are too big in the front (looks like i have a unit) But I am about to start school Tues so I wont be working out nearly as much...:o

[Ashley84]

I've only lost 4lbs.... that sucks, i was really hoping for more!

[Kimberly]

4 lbs lost is better than 4 lbs gained. :) Great job Ashley!

[surfina007]

good job everyone!!!! I think we are getting on the right track!

[Ashley84]

4 lbs lost is better than 4 lbs gained. :) Great job Ashley!

Good point! Thank you

[Mikey "Drago"]

For all those busting there asses doing hours of cardio. think about this and then try this routine. Its worked for all my clients and they love it.

First you have to think of what your doing when your doing an hour of cardio. What is your heart rate doing and what is your body burning?

Think of the most in shape athletes in the world, when do they ever go an hour straight? fighters - fight 5 min, rest, fight, rest, fight rest) Football (hike, down, hike down, hike down.

The point of this is that our bodies are very smart and act like fuel efficient cars. The further we go the less fuel it tries to burn, your heart rate gets comfortable and will tap into other sources of energy besides fat and carbs, like muscle which is broken down into glycogen.

So whats the answer? Interval training, no more than 30 minutes day. You want your heart rate to keep guessing and not become "fuel efficient". So here is something for you all to try and i think youll like it.

Its called the After Burn Interval Training, cause it keeps your heart rate higher throughout the date and you will burn more calories. Just make sure you guys are eating enough good food or else you will be way under your calorie intake and loose muscle. Muscle is metabolic tissue, 1lb of muscle can help you metabolism burn an extra 40-70 calories alone. so what happens if you lose 5 lbs of muscle? or gain 5lbs? think about it!

This routine can be performed using any cardiovascular machine, and I
suggest you use them all. Multi-mode cardio (where you change the
machine or type of activity regularly) has been shown in the research
to be another more effective factor. So as a general guideline, don't
use the same machine two workouts in a row.
The Routine
1. Warm up for five minutes

2. Do your "rounds"!
Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity
– on a scale of 1-10

Recover at a moderate pace for 2 minutes (a level of 6-7 intensity)

That's one "round" – and it lasts three minutes

3. Cool down for five minutes.

When should you do this kind of training? Anytime EXCEPT before your
weight training workout.

Weeks One to Four
Perform 3 rounds, 3 times per week. The total cardio time will be 19
mins per workout including warm up and cool down.

Weeks five to eight
Perform 4 rounds, 4 times per week. The total cardio time will be 22
mins per workout including warm up and cool down.

Weeks nine to twelve
Perform 5 rounds, 4 times per week. The total cardio time will be 25
mins per workout including warm up and cool down.

Weeks thirteen to sixteen
Perform 6 rounds, 5 times per week. The total cardio time will be 28
mins per workout including warm up and cool down.

Hope this helps!

check out

Mpelitefit.com

[surfina007]

mikey, your my new hero!!!

[Ivan]

For all those busting there asses doing hours of cardio. think about this and then try this routine. Its worked for all my clients and they love it.

First you have to think of what your doing when your doing an hour of cardio. What is your heart rate doing and what is your body burning?

Think of the most in shape athletes in the world, when do they ever go an hour straight? fighters - fight 5 min, rest, fight, rest, fight rest) Football (hike, down, hike down, hike down.

The point of this is that our bodies are very smart and act like fuel efficient cars. The further we go the less fuel it tries to burn, your heart rate gets comfortable and will tap into other sources of energy besides fat and carbs, like muscle which is broken down into glycogen.

So whats the answer? Interval training, no more than 30 minutes day. You want your heart rate to keep guessing and not become "fuel efficient". So here is something for you all to try and i think youll like it.

Its called the After Burn Interval Training, cause it keeps your heart rate higher throughout the date and you will burn more calories. Just make sure you guys are eating enough good food or else you will be way under your calorie intake and loose muscle. Muscle is metabolic tissue, 1lb of muscle can help you metabolism burn an extra 40-70 calories alone. so what happens if you lose 5 lbs of muscle? or gain 5lbs? think about it!

This routine can be performed using any cardiovascular machine, and I
suggest you use them all. Multi-mode cardio (where you change the
machine or type of activity regularly) has been shown in the research
to be another more effective factor. So as a general guideline, don't
use the same machine two workouts in a row.
The Routine
1. Warm up for five minutes

2. Do your "rounds"!
Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity
– on a scale of 1-10

Recover at a moderate pace for 2 minutes (a level of 6-7 intensity)

That's one "round" – and it lasts three minutes

3. Cool down for five minutes.

When should you do this kind of training? Anytime EXCEPT before your
weight training workout.

Weeks One to Four
Perform 3 rounds, 3 times per week. The total cardio time will be 19
mins per workout including warm up and cool down.

Weeks five to eight
Perform 4 rounds, 4 times per week. The total cardio time will be 22
mins per workout including warm up and cool down.

Weeks nine to twelve
Perform 5 rounds, 4 times per week. The total cardio time will be 25
mins per workout including warm up and cool down.

Weeks thirteen to sixteen
Perform 6 rounds, 5 times per week. The total cardio time will be 28
mins per workout including warm up and cool down.

Hope this helps!

check out

Mpelitefit.com


you probably know more than me on the topic, but the rest time between rounds in a fight is very little, just enough to get the blood out of the face and a swig of water, in wrestling there is actually around 20 seconds, they flip a coin and your going again. (my point being to keep your heart rate up constantly in training, when your resting at least be bouncing on your toes)
and for rounds I wouldnt get in the habit starting at a 9-10 and finishing at a 6-7, otherwise your body might get used to slowing down the heart rate and get "lazy" (used loosely) at the end of a match

[Ivan]

but yet again, you are a pro and im a teenager haha. So take my advice with a grain of salt

[Kimberly]

but yet again, you are a pro and im a teenager haha. So take my advice with a grain of salt

Ivan, we always appreciate what you have to say. :)

[Jessica_1979]

Ej, you can do your "rounds" on the bike!!!
I do the opposite. I luv high intensity interval training and it is my primary workouts...so to keep my body thrown off I have to do those long torturous cardio sessions with my heart rate in check. (usually I push my lactate threshhold when interval training). As much as I can force myself to do them ...(which isn't enough!!)
Like Mikey said, you gotta keep mixing things up cause the body adapts. The body is so amazing, I just luv fitness!!
Keep up the good work everyone!

[Kimberly]

Ej, you can do your "rounds" on the bike!!!
I do the opposite. I luv high intensity interval training and it is my primary workouts...so to keep my body thrown off I have to do those long torturous cardio sessions with my heart rate in check. (usually I push my lactate threshhold when interval training). As much as I can force myself to do them ...(which isn't enough!!)
Like Mikey said, you gotta keep mixing things up cause the body adapts. The body is so amazing, I just luv fitness!!
Keep up the good work everyone!

So, do you recommend this over what you emailed me? I'm up for whatever is best for me.

[Jessica_1979]

Try the different bike positions and tell me which ones work for your knee first.

[Kimberly]

Ok, I'll give both a try and see how it feels on my knee.

[Jessica_1979]

Do that rounds...that is a great drill. Try it standing, try it seated, try it hovering...etc. One minute is a long interval for standing hard on the bike, adjust your tension accordingly, so its doable but challenging! MSN me tommorow! Jess

[Kimberly]

Oh, I won't be trying it tonight. I spent another hour sparring tonight and I'm beat. I don't have class tomorrow night so I'll definitely be on the bike then.

[Kimberly]

Ok, I did my first set of rounds last night on the exercise bike and they kicked my ass. They are easier said than done. Honestly, I'd rather do an hour of sparring than that! LOL! My only advice -- do not eat right before doing this. I got home at 8PM from work and still had to cook dinner. Since I didn't have TKD tonight I knew I needed to get on the bike. At 9:30 (about 20 minutes after eating dinner) I started my rounds. By the time I was done, not only was I sweating my ass off, but my stomach was rebelling from dinner I had eaten. Next time, I will make sure I give myself about an hour and half after eating before doing this. It's really is a great workout and I can't wait to continue.

I've been doing really good this week. Not really putting any pressure on myself and that really seems to be working. Food choices have been good, but I think I'm not eating enough and I've exercised every night since Sunday, either on the bike or training TKD. So, feeling pretty good.

[surfina007]

damn Kim...your kicking ass!!!!

[Mikey "Drago"]

good job everyone!

[Felix]

For all those busting there asses doing hours of cardio. think about this and then try this routine. Its worked for all my clients and they love it.

First you have to think of what your doing when your doing an hour of cardio. What is your heart rate doing and what is your body burning?

Think of the most in shape athletes in the world, when do they ever go an hour straight? fighters - fight 5 min, rest, fight, rest, fight rest) Football (hike, down, hike down, hike down.

The point of this is that our bodies are very smart and act like fuel efficient cars. The further we go the less fuel it tries to burn, your heart rate gets comfortable and will tap into other sources of energy besides fat and carbs, like muscle which is broken down into glycogen.

So whats the answer? Interval training, no more than 30 minutes day. You want your heart rate to keep guessing and not become "fuel efficient". So here is something for you all to try and i think youll like it.

Its called the After Burn Interval Training, cause it keeps your heart rate higher throughout the date and you will burn more calories. Just make sure you guys are eating enough good food or else you will be way under your calorie intake and loose muscle. Muscle is metabolic tissue, 1lb of muscle can help you metabolism burn an extra 40-70 calories alone. so what happens if you lose 5 lbs of muscle? or gain 5lbs? think about it!

This routine can be performed using any cardiovascular machine, and I
suggest you use them all. Multi-mode cardio (where you change the
machine or type of activity regularly) has been shown in the research
to be another more effective factor. So as a general guideline, don't
use the same machine two workouts in a row.
The Routine
1. Warm up for five minutes

2. Do your "rounds"!
Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity
– on a scale of 1-10

Recover at a moderate pace for 2 minutes (a level of 6-7 intensity)

That's one "round" – and it lasts three minutes

3. Cool down for five minutes.

When should you do this kind of training? Anytime EXCEPT before your
weight training workout.

Weeks One to Four
Perform 3 rounds, 3 times per week. The total cardio time will be 19
mins per workout including warm up and cool down.

Weeks five to eight
Perform 4 rounds, 4 times per week. The total cardio time will be 22
mins per workout including warm up and cool down.

Weeks nine to twelve
Perform 5 rounds, 4 times per week. The total cardio time will be 25
mins per workout including warm up and cool down.

Weeks thirteen to sixteen
Perform 6 rounds, 5 times per week. The total cardio time will be 28
mins per workout including warm up and cool down.

Hope this helps!

check out

Mpelitefit.com





this man speaks the truth....interval training is the shit

[Mandy]

i'm on week 2 of crossfit.. my hubby is a die hard crossfitter and has gotten me into it...2 weeks in and i've already lost 7lbs. i feel awesome and so energetic.

[surfina007]

i want to get into crossfit but i don't have the equipment and the gym i go to doesn't have kettle bells or like a pull up bar.....where do you go?

[Mandy]

we don't have a gym here yet, my hb has everything at the station (he's a cop) we are slowly acquiring things at home.. ie bar/skipping rope, box, kettle bells etc... our five year plan is to open one up here... working towards it!

[Mandy]

sorry...one more thing, my husband is going through for his certification to do the training etc...

[surfina007]

oh, i'm coming to visit you when you guys open..lol

[Mandy]

for sure!

[surfina007]

mikey i forgot to tell you...i did my rounds friday night on the treadmill and man did that kick my ass!! It felt great, my lungs totally opened up (which is what i need for surfing) and I do my second set tonight! Thanks for the advice!!!!

[Britt]

any good ab workouts anybody? Tito????

[surfina007]

pliates!!!! Awesome for the abs and you actually feel it the next day

[Jessica_1979]

How is everyone doing??? I am getting in Mexico shape! WOOTWOOT, cant wait, never been there...PUMPED! And..I taught my first two full all on my ownfitness classes! Huge for me...It was so hard but I am happy, will be certified soon, am am very proud...big for me....too shy a big big accoplishment...cant believe I am getting infront of PEOPLE!

Woot woot

Mood: Stoked! :D.

[Lisa]

you are awesome Jess, what an accomplishment for you. Keep kicking ass girl!!!!!! Congrats!

[Kimberly]

Jess, that's great! You have such a wonderful personality on the site I can't imagine you being any different in person. As for the challenge, now that I'm back from SD will get back into it. Nothing like a mini vacation to get you off track (although I'm not complaining). :p

[Ashley84]

Congrats Jess, that is great!!

[Mandy]

good job jess!! keep it going girl!

[surfina007]

yea jess!!!! that's awesome!!! down 5lbs

[Mandy]

yea jess!!!! that's awesome!!! down 5lbs

i just got to 8lbs 1st month, still working at it!! keep it up ladies!!

[Jessica_1979]

Way to go girls! I havent been on the scale or tracking inches much, should re-measure. Gotta hit the wieghts, all of this fitness stuff has left taken up my training time. Hows the bike going Kim?

[chainsawtom]

I'm getting stronger with better stamina. I think it is my diet and the fact that I have been working out less and at night, that has kept me from losing lately it. I recently got a watch that shows my BPM and when I am doing my 5 x5 minute rounds, it has be between 138-156. I think that's why I have been having trouble eating.

I finally posted a few pictures as promised. :eek:

[tina_20233]

haa...

[Britt]

Thnx for bringing this back up I have gained 3 lbs and not muscle :(

[Kim]

Hey guys,
Just wanted to say I've looked over the last 11 pages :D and am totally impressed with your hard work AND support for each other!
What a cool idea.
AWESOME!
:cool: