a loss! and a good one!
i lost this week. i lost 0.7 kg. i'm really really glad. i updated my weight tracker on the weight watchers website and looked at the chart. it looks so much better now with the line going downwards rather than just straight. this loss was accomplished only through eating well - i always stayed within my points allowance - although i managed to clock up 17.5 bonus points for exercise. the exercise was mainly walking, although i did some dancing too. now i'm going to add 'proper' exercise to my good eating. i'll go to the gym three times a week as planned, although next week i can only go twice as they're refurbishing the gym and it will be closed on the day when i'd go.
i also lost centimeters, my waist measurement was 74.5 cm and my stomach measurement was 84.5 cm. yay!
talking about gym, i went today. it was bloody hard work and even though i was there for an hour and a half constantly exercising (well, i had little breaks between the sets), i only managed to complete half of the resistance bit of my programme. this is ok, tim, the instructor who made the programme said to me yesterday that 'it's quite a programme' and i can split it into two sessions if i want to. at that time, however, i thought to myself that of course, i'll do it in one session. this is what i did:
*5 min bike - warm up
*15 min bike -intensive workout - i managed to cover 4.6 miles in the 20 minutes i was on the bike
then i did the resistance training bit:
*3x12 chest flyes - first two sets with 10 kg, the last one with 5 kg
*3x12 pullovers on the ball - 5 kg
*3x12 lateral raises - 2 kg - i really suck at these, i have really weak shoulders
*3x12 lunges - first set i was doing my 'special', hard lunges - you lift your knee up, step forwards, bend the other leg, knee up, step backwards, knee down, knee up, step forwards.. you get the idea but it was so hard that i had to do normal lunges during the other two sets. still, tim said that not many people can do the hard lunges and i'm so unfit at the moment so i'm still proud i managed at least one full set on each leg
*3x12 ball squats - i was meant to do these with 5kg dumbell in each leg but my legs were really gone after the lunges so i did the squats without the extra weight
*3x12 bicep curls - 2 kg
and then it was back to cardio:
*20 min cross trainer - intensive workout - i covered 3.21 miles
and stretches, these were nice, but i bet i still won't be able to move tomorrow
inbetween exercises, i was practicing (or, tried to practice) kneeling on a ball. tim said it's great for the core muscles. i couldn't do it at all yesterday (he could and it looked so bloody easy), but i'm getting the hang of it now, i can't stay on for a long time, but it's much better than yesterday. the whole thing earnt me 6 bonus points.
as i have to split the programme in two, i've decided i'll do the programme on saturdays and sundays and i'll go to a yoga class on thursdays. the class is led by a different instructor than the one that i know so i'm hoping the classes will be much better. but we'll see.
and, i'm finally having the mixed veg chow mein today! it's well deserved and it's still in the points allowance, of course ;)
i also lost centimeters, my waist measurement was 74.5 cm and my stomach measurement was 84.5 cm. yay!
talking about gym, i went today. it was bloody hard work and even though i was there for an hour and a half constantly exercising (well, i had little breaks between the sets), i only managed to complete half of the resistance bit of my programme. this is ok, tim, the instructor who made the programme said to me yesterday that 'it's quite a programme' and i can split it into two sessions if i want to. at that time, however, i thought to myself that of course, i'll do it in one session. this is what i did:
*5 min bike - warm up
*15 min bike -intensive workout - i managed to cover 4.6 miles in the 20 minutes i was on the bike
then i did the resistance training bit:
*3x12 chest flyes - first two sets with 10 kg, the last one with 5 kg
*3x12 pullovers on the ball - 5 kg
*3x12 lateral raises - 2 kg - i really suck at these, i have really weak shoulders
*3x12 lunges - first set i was doing my 'special', hard lunges - you lift your knee up, step forwards, bend the other leg, knee up, step backwards, knee down, knee up, step forwards.. you get the idea but it was so hard that i had to do normal lunges during the other two sets. still, tim said that not many people can do the hard lunges and i'm so unfit at the moment so i'm still proud i managed at least one full set on each leg
*3x12 ball squats - i was meant to do these with 5kg dumbell in each leg but my legs were really gone after the lunges so i did the squats without the extra weight
*3x12 bicep curls - 2 kg
and then it was back to cardio:
*20 min cross trainer - intensive workout - i covered 3.21 miles
and stretches, these were nice, but i bet i still won't be able to move tomorrow
inbetween exercises, i was practicing (or, tried to practice) kneeling on a ball. tim said it's great for the core muscles. i couldn't do it at all yesterday (he could and it looked so bloody easy), but i'm getting the hang of it now, i can't stay on for a long time, but it's much better than yesterday. the whole thing earnt me 6 bonus points.
as i have to split the programme in two, i've decided i'll do the programme on saturdays and sundays and i'll go to a yoga class on thursdays. the class is led by a different instructor than the one that i know so i'm hoping the classes will be much better. but we'll see.
and, i'm finally having the mixed veg chow mein today! it's well deserved and it's still in the points allowance, of course ;)
posted by dianka at 4:57 pm
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