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Starting 74kg target 70kg

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Author Topic: Starting 74kg target 70kg  (Read 28856 times)

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gte

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Re: Starting 74kg target 70kg
« Reply #30 on: September 20, 2012, 01:49:34 AM »

I'm still well over 71kg - 71.9 this morning. It seems that I'm transforming
fat into muscle - I can tell that because even though my weight isn't dropping
I'm down one hole on the belt. AS is normal - sometimes less sometimes more,
but generally it's there. I drink a lot of tee (most of my daily liquids) - it
gives me extra AS.

gte

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Re: Starting 74kg target 70kg
« Reply #31 on: September 24, 2012, 11:11:27 PM »

I've caught a nasty cold and couldn't do my tabata workout yesterday. I'll try
to do it today. Soon I'll up the workouts to 4 a week. 71.7kg this morning.

keys

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Re: Starting 74kg target 70kg
« Reply #32 on: October 01, 2012, 07:15:59 AM »

Congratulations on your progress, gte!

a nasty cold or flu will sometimes take weight off...sounds like you're close to where you want to be (like you mentioned, you're probably adding muscle while losing fat...a great thing, but muscle is heavier).

...thanks again for the welcome message!
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gte

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Re: Starting 74kg target 70kg
« Reply #33 on: October 07, 2012, 11:43:57 PM »

Congratulations on your progress, gte!

Thanks, keys!

Actually my progress is quite stalled currently. My plan is to keep increasing
the exercises and hopefully burn the remaining fat. I'm starting to have
serious doubts about reaching my goal. SLD is very helpful in controlling my
appetite, however it seems that my body is capable of sustaining my current
weight with very little food. In any case I'll stick to it and hope that at
some point weight loss will come back.
Current weight 72.3kg.

adventurer

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Re: Starting 74kg target 70kg
« Reply #34 on: October 08, 2012, 09:17:34 AM »

Hello!  I'm glad you are still on the diet. What I noticed for me is that when I had stopped the diet, my appetite came back. Now I have decided to stay on the diet for life!!
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gte

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Re: Starting 74kg target 70kg
« Reply #35 on: October 08, 2012, 11:18:18 PM »

Hello!  I'm glad you are still on the diet. What I noticed for me is that when I had stopped the diet, my appetite came back. Now I have decided to stay on the diet for life!!

Hi, adventurer!
Thanks for stopping by at my corner :-)
I'm not going to stop SLD even if there's no progress, because it's so easy to
do. And controlling the appetite is something necessary anyway. So best of
luck to us all.

gte

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Re: Starting 74kg target 70kg
« Reply #36 on: November 07, 2012, 02:07:43 AM »

I haven't updated in a long time, because there's no progress to report. I'm
still in the area of 72 0.5kg. 71.9 this morning. I'm up to two tabata
sessions a day - morning and evening, 4 minutes each. I like the exercises but
I wonder where do all the calories come from. I'm eating the same, exercising
more and still maintaining the weight.

Rok

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Re: Starting 74kg target 70kg
« Reply #37 on: November 07, 2012, 09:56:03 PM »

I think you need to up the intensity of your exercise.

 Becuase you reached this state by doing exercise at a certain intensity level. Now to go to next level you need to up the intensity so that the body is forced to shed weight.

Even I use Tabata for my workouts. The way I have uped my intensity is by increasing the load. In my case, I use a weight vest. I increase the weight loaded in the vest as I reduce weight. So every time the body reducesd weight, it will never be working at the same load level.

I am not sure what exercise you use. Assuming you are using body weight exercises, you can up the intensity in many ways.
One important point to be noted about the Tabata Protocol is that, its is not carved on stone. We need to experiment and tweek around it to make it work. When a group of subjects are exposed to a certain exercise, with a certain intesity level, the results achieved in terms of fat reduction and strength increase will vary from subject to subject. Its never ever the same simply because there are a lot of factors which going into these results.

So with these in mind here are my recomendations for increasing the intensity of your tabata workouts.

1. By increasing the reps during the 20 sec work interval.

2. If you cannot increase it any further, then incerase the rep interval to say 5 seconds more. Meaning instead of a 20 sec interval do a 25 second interval

3. Another way to up the intensity is is by reducing the rest periodic. Tabata recomends 10 seconds, you can reduce the rest to say 7 seconds...and later to 5 seconds may be

4. You can even combin (2) & (3) to make a real horror workout

5. Another way would be to do it is by multiple tabata rounds in 1 session. Like you mentioned, you do 1 Tabata in the Am and another in the PM. May be you can start with 1tabata..take a 5 mins rest and do another or may be 1/2. The same you can do in the evening as well.

6. If you are using some kind of weighted exercise, then increase the load a little bit (not too much). When you see progress increase the weight a little bit again...and so on.

I hope this helps. Please do post your findings if you are planning to test this out.
~R
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Phase-1 Target: 75 Kg
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gte

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Re: Starting 74kg target 70kg
« Reply #38 on: November 19, 2012, 01:03:10 AM »

I think you need to up the intensity of your exercise.

Thanks for the tips. I have started increasing the intensity.

I am not sure what exercise you use. Assuming you are using body weight exercises, you can up the intensity in many ways.
One important point to be noted about the Tabata Protocol is that, its is not carved on stone. We need to experiment and tweek around it to make it work. When a group of subjects are exposed to a certain exercise, with a certain intesity level, the results achieved in terms of fat reduction and strength increase will vary from subject to subject. Its never ever the same simply because there are a lot of factors which going into these results.

Yes, I do body weight exercises.

So with these in mind here are my recomendations for increasing the intensity of your tabata workouts.

1. By increasing the reps during the 20 sec work interval.

I'm doing this right now, I'll give it a couple of more weeks to see
how it works, but I think I'm already at my limit.

2. If you cannot increase it any further, then incerase the rep interval to say 5 seconds more. Meaning instead of a 20 sec interval do a 25 second interval

3. Another way to up the intensity is is by reducing the rest periodic. Tabata recomends 10 seconds, you can reduce the rest to say 7 seconds...and later to 5 seconds may be

4. You can even combin (2) & (3) to make a real horror workout

5. Another way would be to do it is by multiple tabata rounds in 1 session. Like you mentioned, you do 1 Tabata in the Am and another in the PM. May be you can start with 1tabata..take a 5 mins rest and do another or may be 1/2. The same you can do in the evening as well.

6. If you are using some kind of weighted exercise, then increase the load a little bit (not too much). When you see progress increase the weight a little bit again...and so on.

I hope this helps. Please do post your findings if you are planning to test this out.
~R

I'll be trying these suggestions as well. Thank you for the help.

As it is the case with many others, weekends are difficult for
me. I've basically stabilised at 72 - I'll get a bit under and then
during the weekend I'll get back. Today's weight - 72.3kg

Rok

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Re: Starting 74kg target 70kg
« Reply #39 on: November 19, 2012, 09:53:40 PM »

Agreeing again...coz I am in the same boat as well.

~R
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Phase-1 Target: 75 Kg
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gte

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Re: Starting 74kg target 70kg
« Reply #40 on: November 30, 2012, 12:18:52 AM »

The last 10 or so days have been a setback. I'm now at 73.2kg. I could easily
lose the extra kilo by skipping food for a day (as I've done in the past), but
this time I'll try the slow and steady approach. As it seems it will be a long
road to the 70kg goal, so I'll just take it easy. AS isn't as good lately
too. Maybe because I'm eating sweets. :/

gte

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Re: Starting 74kg target 70kg
« Reply #41 on: December 13, 2012, 02:25:21 AM »

73.8kg today. Lately I don't have AS and I'm hungry all the time. Many sweets
too. I've had a cold and couldn't exercise and it was rainy so I haven't used
my bike for a while.

gte

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Re: Starting 74kg target 70kg
« Reply #42 on: December 17, 2012, 12:01:58 AM »

Still 73.8kg. No AS lately. I'm also feeling exhausted and have not been doing
my exercises.

gte

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Re: Starting 74kg target 70kg
« Reply #43 on: January 03, 2013, 12:22:14 AM »

74.3kg. I had a nice week off work and everything else. No exercises, no
biking, not much attention to limiting the food. I'm still taking my oil. I
found out that it works best for me with a nose clip and mix the oil with
milk. Then Ι clean my mouth with lemon water (nose still clipped). This way
there's nothing unpleasant in the process, and no smell/taste.
I'll also try to update more frequently, because it might provide some much
needed motivation.

gte

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Re: Starting 74kg target 70kg
« Reply #44 on: January 04, 2013, 12:55:19 AM »

73.7kg. Ι had a lot of sweets yesterday evening, but the holidays are over and
I'm on the bike again, so the reverse process seems to kick in. I still have
half a cold that's making me feel exhausted with no motivation for my tabata
workouts. I hope I'll resume them soon. AS is good, but sweets are a
problem. Once I start eating them there's no stopping.
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