Just over a year and a month ago I was 100kgs. Wake up call!!! Apparently I was supposed to be 79Kgs. Don’t be ridiculous. This was no New Years’ resolution that I had to make it was a life chance choice. I knew that year on year I was packing on a few kilograms that were not going away. My first steps were to reduce sugar intake and increase my cardiovascular activities. Here is what I did to start off with. Continue Reading…
Archives For exercise
24th – 30th October 2011
Average Endurance Distances
Swimming
4km
Cycling
131.1km
Running
Recovery Week 1 of 2
Monday
Weights(Morning)
Legs
Swimming(Afternoon)
Distance: 1500 m
Duration: 0:36:00
Ave pace: 1:54 min/100m
Tuesday
Cycling (Morning, Hilly)
Distance: 35 km
Duration: 1:43:00.6
Ave Speed: 20.4 km/hr
Ave Heart Rate: 137 bpm
Wednesday
Cycling (Morning, Gym Bike, Intervals)
Distance : 11.2 km
Duration: 20 minutes
Ave Speed: 33.6 km/hr
Ave Heart Rate: 149 bpm
Weights
Back and Biceps
15 Minutes Killers Abs Class
Swimming(Afternoon)
Distance: 1250 m
Duration: 0:27:00
Ave pace: 2:12 min/100m
Thursday
Rowing (Morning, Gym)
Distance : 3 km
Duration: 15 minutes
Ave Speed: 2.30 split
Cycling (Morning, Gym Bike, Intervals)
Distance : 10.7 km
Duration: 20 minutes
Ave Speed: 33 km/hr
Ave Heart Rate: 123 bpm
Weights
Chest & Triceps
15 Minutes Killers Abs Class
Friday
Cycling (Moderate Hills)
Distance : 33.5 km
Duration: 1:23
Ave Speed: 24.2 km/hr
Ave Heart Rate: 123 bpm
Swimming (Afternoon)
Distance: 1250 m
Duration: 0:30:00
Ave pace: 2:24 min/100m
Saturday
Rest
Sunday
15 Minutes Abdominal Workout
Cycling (Morning)
Distance : 40.6 km
Duration: 1:38:42.5
Ave Speed: 24.7 km/hr
Ave Heart Rate: 147 bpm
[Photo Credit: sauerlandthemen]
At the beginning of the year my first goal was to get fit, then it became important to loose weight. Somewhere in there the desire to train for a triathlon was born. Exercise programmes evolve and change according to needs, also it becomes necessary to change things up least you become used to the exercises and they loose their effectiveness.
However, in the time I lost the most weight I was quiet regular in my approach to exercise. In the 3 months I lost the most weight (and in conjunction with my diet) I followed the following programme:
Continue Reading…
Here is the promised Before and After Shots. I should sign up for the belly off club!
The first Photo was taken 5th April 2011 that was when a bunch of us decided to do bootcamp together (We called it 6pack in 8weeks).
I had been trying to run, however this was a struggle with injuries. It was also a month into my return to gym.
My weight at the beginning at the year: 100kg.
The second photo was taken today; almost 6months 2 weeks later.
Bootcamp was put aside over winter – but that did not stop me.
Most on my weight was lost in the 1st 3 months; 15kgs.
My current weight is 80Kgs.
Discovery Vitality thinks I should weigh 79kgs – I’ll assume that that is a good target as a race weight (not something to maintain)
Check this photo out if you do not believe me … Continue Reading…