– Design a full body strength training workout using outdoor park equipment.
– Alternate running and strength training with 48-72 hour rest in between strength training workouts.
– Eat well, drink 5 litres of water per day.
– Track stats and progress.
– Document and create an ‘8 Week Bootcamp’ video episode.
– Walking / Running (km)
– Heart Rate
– Calorie Burning
– Water Consumption
– Reduce BMI
– Muscle definition
– Gain strength
TOOLS / APPS
– Couch to 5km App
– Bridge to 10km App
– Heart Rate Monitor
– Fitbit Flex
– MyFitnessPal App
– Endomodo App
– Moves App
Start Date: Week of September 1st, 2014
Weigh in: 62kg
Insane pain. After my 1st workout I couldn’t move my arms at all for 4 days. My muscles were so stressed that they tensed up and my arms remained stuck in a bent position. I felt like a velociraptor with tiny hook arms all week. Every morning I woke up tensed up, top to bottom.
The pain is completely normal though. My muscles haven’t been worked in well over a month. You have to work through the pain to get to the other side… so I’m keeping at it!
|Exercise||Mon 1st Sept||Tues 2nd Sept||Wed 3rd Sept||Thurs 4th Sept||Fri 5th Sept||Sat 6th Sept||Sun 7th Sept|
|Run||–||C25K Week 4, Day 1 / 2.7km||1.3 km||Walk 15km||C25K Week 4, Day 2 2.6km||Run 1.1km||C25K Week 4, Day 3 2.5km|
|Press Ups||–||–||3 Sets / 12 Reps||–||–||3 Sets / 12 Reps||–|
|Inverted Row||–||–||3 Sets / 12 Reps||–||–||3 Sets / 12 Reps||–|
|Jump Squat||–||–||3 Sets / 12 Reps||–||–||3 Sets / 12 Reps||–|
|Negative Chin Up||–||–||3 Sets / 8 Reps||–||–||3 Sets / 12 Reps||–|
|Lunge||–||–||3 Sets / 12 Reps||–||–||3 Sets / 12 Reps||–|
|Bench Dip||–||–||3 Sets / 12 Reps||–||–||3 Sets / 12 Reps||–|
|Hanging Knee Raise||–||–||3 Sets / 12 Reps||–||–||3 Sets / 12 Reps||–|
Ive been using MyFitnessPal to track my nutrition. I eat the oatmeal for breakfast, salads for lunch and dinner is protein + veg + whole grains. My Fitbit exercise is being pulled in and calculated by MyFitnessPal too. This is what an average day in my week looks like…
Weigh in: 61kg
|Exercise||Mon 8th Sept||Tues 9th Sept||Wed 10th Sept||Thurs 11th Sept||Fri 12th Sept||Sat 13th Sept||Sun 14th Sept|
|Run||Run 1.1km||Walk 10.4km; C25K Week 5, Day 1 / 2.3km||Walk 12.6km||Walk 9.4km; C25K Week 5, Day 2 3.3km||Walk 12km||C25K Week 5, Day 3 2.6km||Cycle 16.3km|
|Inverted Row||3 Sets / 12 Reps||–||3 Sets / 12 Reps||–||–||–||BodyPump|
|Jump Squat||3 Sets / 15 Reps||–||3 Sets / 15 Reps||–||–||–||BodyPump|
|Lat Pull-down||3 Sets / 12 Reps||–||3 Sets / 8 Reps||–||–||–||BodyPump|
|Lunge||3 Sets / 15 Reps||–||3 Sets / 15 Reps||–||–||–||BodyPump|
|Bench Dip||3 Sets / 12 Reps||–||3 Sets / 12 Reps||–||–||–||BodyPump|
|Hanging Knee Raise||3 Sets / 12 Reps||–||3 Sets / 12 Reps||–||–||–||BodyPump|
Pain subsided this week! I had to change the reverse chin up to a lat pull-down because I literally can’t do more than one reverse chin-up without my arms giving in. Gonna have to build up the strength and try myself at these later. Squats and lunges became too easy, upped the reps.
I’ve been finding it very hard to motivate myself to do strength workouts on my own in the park. In my previous fitness experiences I found it easiest to motivate myself just to get to the gym, then once there I can’t turn back and get through my guided workouts with ease.
I’ve decided to get a membership just for BodyPump and Yoga/Pilates classes because I miss it so much. BodyPump is great for strength building – it’s a full body workout with weights and there are about 500-800 reps per class! I always need a good stretch through yoga/pilates that I can’t get on my own.
I’ve added a column for my fitness class tracking. I also bought myself a bike so that I can get around with ease, so I’m now adding in my cycle distances.
Weigh in: 61kg
|Exercise||Mon 15th Sept||Tues 16th Sept||Wed 17th Sept||Thurs 18th Sept||Fri 19th Sept||Sat 20th Sept||Sun 21st Sept|
|Run/Walk/Cycle||Cycle 16.4km||C25K Week 6, Day 1 3.2km||C25K Week 6, Day 2 4.5km
Despite eating well and much fitness effort, I’m not losing any weight. I feel as though my body composition is changing and the pictures I’ve taken seem to show that they’re a bit of difference in my shape.
After 3 weeks of effort, I can see that this would be completely discouraging for most people. But! What happens when you start strength training is that you build muscle. When you build muscle, you gain weight at the same time as losing fat weight, which should explain the lack of change in my weight. The good news is that once you build muscle, the muscle helps to burn fat, therefore I should start burning more fat with my workouts in the coming weeks. The initial muscle building stage is said to take up to a month before the fat burn kicks in.
I’ve pretty much stopped doing my own fitness workouts thanks to a new gym membership, so I’ve adjusted my the columns accordingly.
The important thing about fitness regimes is that you have to find what works for you. If you can’t get motivated doing one thing, you have to re-adjust and find what works for you.
Weigh In: 62kg
|Exercise||Mon 22nd Sept||Tues 23rd Sept||Wed 24th Sept||Thurs 25th Sept||Fri 26th Sept||Sat 27th Sept||Sun 28th Sept|
|Run/Walk/Cycle||Walk 11.5km||Cycle 17.1km||C25K Week 6, Day 3 3.6km||Cycle 10.3km||C25K Week 6, Day 3 3km||–||–|
Weigh In: 63kg
|Exercise||Mon 29th Sept||Tues 30th Sept||Wed 1st Oct||Thurs 2nd Oct||Fri 3rd Oct||Sat 4th Oct||Sun 5th Oct|
|Run/Walk/Cycle||–||Cycle 7.2km||–||–||–||C25K Week 6, Day 3 3.8km||C25K Week 6, Day 3 Run 2.7km|
Weigh In: 62kg
|Exercise||Mon 6th Oct||Tues 7th Oct||Wed 8th Oct||Thurs 9th Oct||Fri 10th Oct||Sat 11th Oct||Sun 12th Oct|
My fitness challenge ended abruptly at this point in time. I consulted a Naturopath and found out that I had a health condition that demanded a change in diet and lifestyle. I am now writing a blog series about it all, which will feature here on the blog in January 2015.