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@nta I think the HIIT app helpful there, set your workout and rest times, how many rounds and work it to have whatever length workout you want
Below I'd get 5 exercises for 6 rounds...
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Pushed hard for the first hour to get to 8km then cooled down over the last 2km.
At this point feel like I could go back to 5km jogging but it won't be as helpful IMHO - the slower burn in the walking helps build the legs for hiking.
And if I get the HR up with a jogging interval, then keep it high with some power walking, even better
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Weigh in Thursday morning - last week versus this week:
Week 0: Weight 107.80, Chest 117cm, Waist 115cm, Hips 116cm
Week 1: Weight 107.05, Chest 117cm, Waist 115cm, Hips 115cm
So that is off to a good start and ahead of the 0.5kg per week goal.
The first couple of weeks are always that balance between losing the "easy" weight, trying to get the eating in order under higher burn, and adding small amounts of muscle through exercise. A couple of times this week I've had a bit of abdominal discomfort, which I've not been able to positively identify as either lack of water, or getting the "starvies" as the body is crying out for a bit more food.
Covered 36km in walking/jogging over the last week, as well as a couple of body weight workouts, and a 21km bike ride. The advantage of lockdown is I'm just doing it whenever I've got a big enough gap between meetings. Should not be a problem to continue that now we're in Spring proper, and days are regularly heading into the 20s. Then the issue will be heat!
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One of the hiking trails I want to do - probably in sections rather than all at once, is the Great North Walk from Sydney to Newcastle:
http://www.thegreatnorthwalk.com/
260km starting right near Circular Quay with the opportunity to break it up into a day walk in the first section, followed by some overnight or multi night hikes depending on how hard you want to gun it. The last bit into Newcastle looks a bit tricky tho - not a lot of public transport links over the last 160km so that might just have to be a week roughing it, which is a challenge for a sub-100 me, not current me. Either that or break it up into a couple of 4-nighters and see if someone can give me a lift in and out.
Another trail that I'd like to do at least part of is the Heysen Trail in South Australia - total is 1200km but I'd be happy to just smash out the first few nights and then maybe do the bits up into the Flinders Ranges toward the end.
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Yesterday was vax day for the kids - daughter getting shot 1 in the morning, the boy getting shot 2 in the arvo at Qudos Bank Area in the Olympic precinct.
While there I took the opportunity to walk around a bit, including one of the hilltop spiral walks at Olympic Park.
Doesn't turn out quite like that on the Garmin...
Anyway, that was 4.4km and did another 2.7km that evening with the wife and daughter. The pace was.... well over 13km/h but that is no shock.
Have been a bit bloaty this week so not sure what weigh-in will look like tomorrow. Suspect I'll receive a bit of a wakeup call/motivation to get back to the 10km walks
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This morning did a rapid fire body weight workout - took less than 10 minutes and I was stuffed.
The idea here was to take a max of 30s at each set to complete reps. Any time earned back is rest.
Chinups x 4 (was 2 x 0.5 at the end)
Squats x 10 (tried 20, ran out of time)
Pushups x 10
Lunges x 10 (5 a side)
Rows x 5
Burpees x 5
Straight back to the top and go again.Did that a total of 3 runs through and was complete in 9:30 - slight over 30s per set due to some transitions.
I'm old and weak and unfit.
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This morning did a rapid fire body weight workout - took less than 10 minutes and I was stuffed.
The idea here was to take a max of 30s at each set to complete reps. Any time earned back is rest.
Chinups x 4 (was 2 x 0.5 at the end)
Squats x 10 (tried 20, ran out of time)
Pushups x 10
Lunges x 10 (5 a side)
Rows x 5
Burpees x 5
Straight back to the top and go again.Did that a total of 3 runs through and was complete in 9:30 - slight over 30s per set due to some transitions.
I'm old and weak and unfit.
@nta said in Back for more!:
This morning did a rapid fire body weight workout - took less than 10 minutes and I was stuffed.
The idea here was to take a max of 30s at each set to complete reps. Any time earned back is rest.
Chinups x 4 (was 2 x 0.5 at the end)
Squats x 10 (tried 20, ran out of time)
Pushups x 10
Lunges x 10 (5 a side)
Rows x 5
Burpees x 5
Straight back to the top and go again.Did that a total of 3 runs through and was complete in 9:30 - slight over 30s per set due to some transitions.
I'm old and weak and unfit.
….and having met you I can confirm those are the very least of your problems.
Keep hustling though ! Exercise is awesome ! Except running, running can eat a bag of dicks.
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@nta said in Back for more!:
This morning did a rapid fire body weight workout - took less than 10 minutes and I was stuffed.
The idea here was to take a max of 30s at each set to complete reps. Any time earned back is rest.
Chinups x 4 (was 2 x 0.5 at the end)
Squats x 10 (tried 20, ran out of time)
Pushups x 10
Lunges x 10 (5 a side)
Rows x 5
Burpees x 5
Straight back to the top and go again.Did that a total of 3 runs through and was complete in 9:30 - slight over 30s per set due to some transitions.
I'm old and weak and unfit.
….and having met you I can confirm those are the very least of your problems.
Keep hustling though ! Exercise is awesome ! Except running, running can eat a bag of dicks.
@mn5 said in Back for more!:
Keep hustling though ! Exercise is awesome ! Except running, running can eat a bag of dicks.
Can confirm.
I decided to jog 3km tonight because I hadn't done much road work the last few days. Ugh...
More interesting: when I'm doing my long walks, I don't appear to have issues breaking into a decent-paced jog for long periods, then going back to a fast walk.
Maybe I need to warm up with 500m walking for the concentrated runs?
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@mn5 said in Back for more!:
Keep hustling though ! Exercise is awesome ! Except running, running can eat a bag of dicks.
Can confirm.
I decided to jog 3km tonight because I hadn't done much road work the last few days. Ugh...
More interesting: when I'm doing my long walks, I don't appear to have issues breaking into a decent-paced jog for long periods, then going back to a fast walk.
Maybe I need to warm up with 500m walking for the concentrated runs?
@nta said in Back for more!:
@mn5 said in Back for more!:
Keep hustling though ! Exercise is awesome ! Except running, running can eat a bag of dicks.
Can confirm.
I decided to jog 3km tonight because I hadn't done much road work the last few days. Ugh...
As I’ve said on my own thread once I blew all the dust off it….running sux, but other forms of cardio don’t. Personally I’d much rather do something that engages multiple muscle groups while getting the heart rate up and enjoy what I’m doing. Plus if you run too much you’ll lose your gainz and no one wants that.
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@nta said in Back for more!:
@mn5 said in Back for more!:
Keep hustling though ! Exercise is awesome ! Except running, running can eat a bag of dicks.
Can confirm.
I decided to jog 3km tonight because I hadn't done much road work the last few days. Ugh...
As I’ve said on my own thread once I blew all the dust off it….running sux, but other forms of cardio don’t. Personally I’d much rather do something that engages multiple muscle groups while getting the heart rate up and enjoy what I’m doing. Plus if you run too much you’ll lose your gainz and no one wants that.
@mn5 said in Back for more!:
As I’ve said on my own thread once I blew all the dust off it….running sux, but other forms of cardio don’t. Personally I’d much rather do something that engages multiple muscle groups while getting the heart rate up and enjoy what I’m doing. Plus if you run too much you’ll lose your gainz and no one wants that.
Harder to gain and maintain as the years go by. My problem is all the gainz are fat.
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I really need to start taking fitness a bit more seriously, just weighed myself for the first time in a while and it's a PB. It's only a matter of time until I watch a game of rugby where I'm bigger than anyone playing.
I do quite enjoy distance running when I can find the time, which is a huge shock shock me because I hated it until about 10 years ago. But it's not really doing the trick, reckon I need to mix it up with some strength and more dynamic stuff, anything really to defer the acceptance that it's actually the food and drink that's the problem.
You have any kind of program you follow NTA?
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I really need to start taking fitness a bit more seriously, just weighed myself for the first time in a while and it's a PB. It's only a matter of time until I watch a game of rugby where I'm bigger than anyone playing.
I do quite enjoy distance running when I can find the time, which is a huge shock shock me because I hated it until about 10 years ago. But it's not really doing the trick, reckon I need to mix it up with some strength and more dynamic stuff, anything really to defer the acceptance that it's actually the food and drink that's the problem.
You have any kind of program you follow NTA?
@gibbonrib not really. Try to do something 6 days a week and get on top of the eating.
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@gibbonrib not really. Try to do something 6 days a week and get on top of the eating.
@nta Bah, that's not the kind of enablement I was looking for.
Yeah, think I just to google a decent plan and decide to do it. From past experience I find it a lot easier to eat better when I'm more active at the same time, don't know if it's psychological or physiological but I just crave better food when I'm training. (At least I used to, been a long time since I've done much).
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@nta Bah, that's not the kind of enablement I was looking for.
Yeah, think I just to google a decent plan and decide to do it. From past experience I find it a lot easier to eat better when I'm more active at the same time, don't know if it's psychological or physiological but I just crave better food when I'm training. (At least I used to, been a long time since I've done much).
@gibbonrib said in Back for more!:
@nta Bah, that's not the kind of enablement I was looking for.
When I first started the weight loss a decade ago, I got myself running 3 times per week - Mon/Wed/Fri - first thing in the morning, starting 3km. I was 116kg so that was quite an effort. As the weight fell off, moved to 5km and then would do the odd longer distance on a Sunday.
The main thing was eating. Still is. So I'd be really strict during the week and on Saturday do whatever the fuck I wanted. I soon learned that sugar was not only my real weakness, but also that eating large quantities of carbs - like a whole loaf of sourdough with butter on a Saturday - was a bad thing. Constipation is a wonderful instructor.
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Weigh in Thursday morning - last week versus this week:
Week 0: Weight 107.80, Chest 117cm, Waist 115cm, Hips 116cm
Week 1: Weight 107.05, Chest 117cm, Waist 115cm, Hips 115cm
So that is off to a good start and ahead of the 0.5kg per week goal.
The first couple of weeks are always that balance between losing the "easy" weight, trying to get the eating in order under higher burn, and adding small amounts of muscle through exercise. A couple of times this week I've had a bit of abdominal discomfort, which I've not been able to positively identify as either lack of water, or getting the "starvies" as the body is crying out for a bit more food.
Covered 36km in walking/jogging over the last week, as well as a couple of body weight workouts, and a 21km bike ride. The advantage of lockdown is I'm just doing it whenever I've got a big enough gap between meetings. Should not be a problem to continue that now we're in Spring proper, and days are regularly heading into the 20s. Then the issue will be heat!
@nta said in Back for more!:
Weigh in Thursday morning - last week versus this week:
Week 0: Weight 107.80kg, Chest 117cm, Waist 115cm, Hips 116cm
Week 1: Weight 107.05kg, Chest 117cm, Waist 115cm, Hips 115cm
Week 2: Weight 106.60kg, Chest 117cm, Waist 115cm, Hips 115cm
Was a good week despite a bit of bloating from something I ate on the weekend. Hopefully all clear now.
Looking to press on with a couple of big weeks, particularly as I have next week off and there is the opportunity to get into some walking days of 20km+ with a daypack, as I continue the hike training.
From doing this before, it'll be about 2 more weeks before the results start becoming visible and that is the only thing keeping me away from the alcohol and excess snacking :grinning_face: I've had a couple of spirits and might reward myself with a beer on the couch this Saturday as I watch the rugby.
