Feed, Fast, HIIT – September 2013

This topic contains 53 replies, has 10 voices, and was last updated by  rockyromero 10 years, 6 months ago.

Viewing 50 posts - 1 through 50 (of 56 total)

  • Starting Measurements:

    Weight: 192 lbs
    Height : 5′ 11″
    Pulse. : yes

    Tracking:

    Weight:
    Steps:
    Feed/Fast/HIIT:

    hi rocky your Pulse:yes part made laugh out loud. good luck, hope you have some great results from this x

    fast-for-life:

    Thanks for your comment.

    I’ve been building up to this coming month & will track it here.

    Hopefully, you and others can track your September progress?

    id be happy to join you in tracking progress.x

    weight: 30th august 13 stone 0lbs

    Chocolates gone – my wife finally threw what was left out. I was holding on to them.

    Kicking off the month of September with 1868 points : 18,232 steps.

    hi Rocky,
    started my month off with 30 lengths of swimming monday, will have an hours dance class friday, also im back at work now so on my feet and moving about lots more after 6 weeks off. will post weight on saturday, as thats my normal weigh in day per week. good luck! xx

    Fast for life – glad to hear that your activity level will pick up & so will mine.

    I’ll weigh in after my weekend fast, also. ✔

    It’s inspiring that others are going to reach their summits.

    I’m virtually climbing Australia: Mount Kosciusko, 7,310 feet (731 Floors)

    659 – 36 = 623 FTG

    Tabata HIIT (High Intensity Interval Training) has been good to me..for years. Always on strength training.

    Recently, I’ve started doing SIT (Sprint Interval Training) with Tabata timings.

    So far, I look forward to it, up until the 3rd rep. Then, it’s agonizing.

    But, then, it’s only 4 minutes of total victory.

    I feel that I can SIT daily, but in reality it’s like cross training for my other activities. I’ll SIT when it’s convenient, mostly.

    I’ll gauge the effect that it has on my marathon running, later next month. ✔

    Good morning, here are this weeks results x

    Starting Measurements:

    Start date of fast diet: 3rd september 2012
    Start Weight: 15 stone 11 lbs
    Height : 5′ 4.5″

    Weekly
    Weight loss/gain: loss 1.5 lbs

    Current Weight: 12 stone 12.5lbs
    Exercise: 30 laps swimming, 1 hours dance class.
    Feed/Fast/: 4 3
    Loss to date: 40.5 lbs

    OK guys I admit my ignorance please explain Tabata!!!!

    I saw Michael’s Panorama Program on Exercise. I googled HIIT and couldn’t find a lot but decided to try what he did 1 minute split into 3 twenty second blocks of intensive bike riding in the gym at more than 100rpm 3 times a week before my regular exercise, like swimming 60 laps or Pilates etc. I do of course warm up on the bike and ride slowly between bursts of HIIT.

    I’m 60 and moderately active. I do exercise 6 days a week but not at great intensity. I Bushwalk with a group twice a week, swim 4 times a week, do Pilates for an hours class and ride the gym bike and lift moderate weights twice a week.

    I decided to try HIIT on Fast days and one other when I hit the plateau.

    Any helpful comments gladly accepted….

    goodness me you are active, you put me to shame!
    ive no idea what tabata is, maybe its a app or brand name type thingy for tracking?
    hopefully rocky will be along later to explain, xx

    Glad you asked.

    Tabata is simply doing what Michael Mosley recommends for intensity of 3 reps and instead doing 8 reps.

    Tabata interval workout has a scientific basis & is loved by researchers and fitness pros alike for its unparalleled fat-torching abilities and simplicity.

    To do a “Tabata,” simply pick an exercise and set a timer for 20 seconds on and 10 seconds rest. Do the exercise as hard as you possibly can, repeating 8 times.

    http://www.shape.com/fitness/cardio/10-new-fat-blasting-tabata-workouts

    I’ve being doing Tabata for years for strength training & only recently, since starting 5:2 & watching the Mosley video, have I started applying it to running.

    It’s only 4 minutes. I use a timer from my smartphone that has start/stop times.

    It’s intense.

    It’s fun.

    ⏳⏳⏳⏳

    Checking in on floors:

    587 – 36 = 551 FTG

    Starting Measurements:
    Weight: 192 lbs
    Height : 5′ 11″ – still same
    Pulse. : yes – reached 177 HRM on sprints

    Tracking:
    Weight: 191 lbs
    Steps: 40,248 steps, (3) days of climbing floors
    Feed/Fast/HIIT: 5:2 and (3) times HIIT

    Completed my weekend fast.

    Checking in on floors:

    551 – 36 = 515 FTG

    ✔✔✔

    Alright you two: let’s settle this fairly on the FAT issue!

    You know who you are!

    Fight FAT with no FAT – fairly.

    Whoever removes the most FAT or other measurements in September wins!

    http://thefastdiet.co.uk/forums/topic/feed-fast-hiit-september-2013/

    I’m on this site and tracking my activity, and I could just as easily track my weight.

    You want to throw FAT? Well, what are you waiting for? 3 weeks left, not much, but there you have it.

    It’s also an honor system, as we cannot verify this. Calibrate those scales or whatever measurement fits, like weight, BMI, size measurements.

    Top 3 are acknowledged, and winner has boasting rights & can close this thread.

    Ties are voted on by impartial participants.

    Man UP and woman Up!

    ➖➖➖➖➖➗➗⚫

    I have been coasting along for a couple of months now and this thread has really motivated me to concentrate again. I’m about 9lbs over my absolute ideal ‘fighting’ weight so it’s easy to get comfortable with that.

    I’m aiming for 8 stone something by the end of September (I haven’t been this for 3/4 years).

    Wishing everyone well

    Annie

    Checking in on floors:

    (731 floors total) 515 – 36 = 484 FTG ( floors to go)

    Welcome to Annie and Fastforlife!

    Great to have fellow travelers.

    Hi rockyromero, what are these floors you are talking about?

    I’m virtually climbing Australia: Mount Kosciusko, 7,310 feet (731 Floors)

    After this beginning summit, there are six other mountain summits that someone cleverly devised for virtually climbing them.

    Since I enjoy climbing floors, this gives me a reason and motivation to do this more frequently.

    Next year, I will compete with others in climbing floors in high rises in a real world environment.

    Enjoy and join me?

    Hi rockyromero, silly question alert but when you say floors is it as in climbing stairs so each set is a floor?

    @barney77 – “when you say floors is it as in climbing stairs so each set is a floor?”

    Yes, there are 13 stairs to reach another floor in my building. To make it easier, it’s been designated as 10 stairs to a floor. This way, the height of a mountain, in terms of feet, can be calculated more easily, as mentioned before.

    My tracking devices track my floor climbing and steps and other activities, so that we can measure expended effort. In this case, it’s a friendly competition to reach the summit (s).

    For today, I procrastinated until the evening for my workout.

    Checking in on floors:

    (731 floors total) 484 – 36 = 448 FTG

    36 floors to the rooftop. Once I start (and it takes a lot of procrastinating effort), I’m going. Occasionally, I’ve not made it all the way up, but it’s usually because of other situations.

    On weekends, with more time, I can sandwich (figuratively, as I’m actually fasting) strength training at the beginning & cap off with sprints at the end.

    I calculated the following based on the online calculator:

    http://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/

    Your BMI is: 26.5
    Your BMR is: 1674
    Your TDEE is: 2595 calories

    This is useful.

    Would the object be to lower all 3 measurements?

    Hello, i hope you all had a good week, here are this weeks results.

    Starting Measurements:

    Start date of fast diet: 3rd September 2012
    Start Weight: 15 stone 11 lbs
    Height : 5′ 4.5″

    Weekly
    Weight loss/gain: loss 1.5 lbs

    Current Weight: 12 stone 11 lbs
    Exercise: 30 laps swimming, 1 hours dance class.
    Feed/Fast/: 4 3
    Loss to date: 42 lbs

    Would the object be to lower all 3 measurements? Rocky i think the BMI would be the one i would look to try and lower x

    Hi Rocky and all thanks for the explanation of tab. Going to try it this week as I need to up my activity.

    @fast for life
    “Exercise: 30 laps swimming, 1 hours dance class.
    Feed/Fast/: 4 3
    Loss to date: 42 lbs
    …Rocky i think the BMI would be the one i would look to try and lower x”

    Impressive results and thanks for the feedback on the BMI.

    I’ve yet to log my progress for this week, as it’s still continuing for me.

    Enjoy.

    thanks rocky ive still about 30lbs to go to be in the healthy range, onward and downward! good luck on this weeks results x

    @luv fasting
    “Going to try it this week as I need to up my activity.”

    I did my stairs/floor training yesterday & usually cap it off with Sprint training. However, I forgot to bring my card to get to the room with the treadmill. I wasn’t able to do it & missed it. My body missed it.

    Doing it today & I’m have been postponing it, so far.

    I have a tremendous fascination with tracking my health progress, as I suspect many others do.

    I’ve been tracking my weight with a wireless scale for over a year & the results give me more motivation to achieve & maintain my target goals.

    http://trendweight.com/u/2530328a1bd347/

    The motivation, movement, and whatever measurements are available provide interesting results for me.

    It’s good enough for me, and as best as we have so far.

    What’s coming next is 2014, as the year of wearables, including iPhone & iWatch stepping into the game of movement & health tracking.

    Already, I have multiple trackers that help me on my path to wellness. We all want something that is functional, affordable & discreet.

    And, oh yes, socially stimulating!

    Checking in with weekly stats.

    Starting Measurements:
    Weight: 192 lbs
    Height : 5′ 11″ – still same
    Pulse. : yes – reached 177 HRM on sprints

    Tracking:
    Weight: 191 lbs – went down to 188lb
    Steps: 40,248 steps + 27,136 steps this week
    Feed/Fast/HIIT: 5:2 and (5) times HIIT

    ⚡⚡⚡

    Hello climbers!

    Checking in on floors:

    (731 floors total) 376 – 36 = 340 FTG

    Back after a restful weekend, 36 floors to the rooftop & down, and Sprint intervals.

    Getting too cool to go outdoors on the rooftop.

    I did floors 5 times last week & my consistency is improving.

    There is something about tracking progress that is intriguing & effortless with trackers as follows for my past week performance:

    TOTAL STEPS: 32,233
    DAILY AVERAGE: 4,605 steps
    BEST DAY: 7,016 steps

    TOTAL DISTANCE: 15.13 miles
    DAILY AVERAGE: 2.16 miles
    BEST DAY: 3.28 miles

    TOTAL FLOORS CLIMBED:171
    DAILY AVERAGE: 24 floors
    BEST DAY: 45 floors

    TOTAL CALS BURNED: 14,642
    DAILY AVERAGE: 2,092 cals
    BEST DAY: 2,263 cals

    WEIGHT CHANGE:3.7 lb
    LIGHTEST: 188.1 lb
    HEAVIEST:191.8 lb

    AVG SLEEP DURATION: 5 hrs 31 min
    AVG TIMES AWAKENED: 16
    AVG TIME TO FALL ASLEEP: 0hrs 24min

    All this may have more meaning over a period of time.

    More on September Challenge from Mark’s Daily Apple

    In brief, this is the Challenge. Do it for just 21 days and the results will speak for themselves.

    ✔Eat real food.
    ✔Avoid sugar, grains, unhealthy fats, beans/legumes.
    ✔Align your carb intake with your weight goals and activity levels.
    ✔Move frequently at a slow pace: Get between 2-5 hours per week of moderate aerobic exercise.
    ✔Lift heavy things: Conduct 1-3 brief, intense sessions of full-body functional movements.
    ✔Sprint: Go “all out” once a week.
    ✔Get 8 hours of sleep every night.
    ✔Get 15 minutes of direct sun exposure each day.
    ✔Play! Find time to let go, disconnect, unwind and have fun each day.

    http://www.marksdailyapple.com/the-2012-primal-blueprint-21-day-challenge-begins-now/#axzz2f5cF5WBD

    Most of this is common sense & challenging to do.

    Keep measuring your progress in various ways.

    Hello climbers, or am I the only one doing stairs/floors?

    Checking in on floors:

    (731 floors total) 340 – 36 = 304 FTG

    Alternating floor days, 36 floors to the rooftop & down, and Sprint intervals.

    Indoors, on the rooftop, and moments of focus.

    Rewarding myself with sprints & slowly progressing.

    Hope everyone doing well also.

    Starting Measurements:
    Weight: 170 lbs
    Waist : 42″
    Height : Same for the last 20+ years 🙂
    Pulse. : Happy to have one!

    Tracking:
    Weight: between 153 – 155 for the last few weeks
    Waist : 35.5
    Exercise : 200+ pushups a week and 3 days 3 * 30 sec HIT (not HIIT)

    What has changed since starting 5:2:

    May May
    2012, 2013 (2 months into fast diet)

    Weight lbs 163, 161 (~ 5% loss – dropped from 170 lb since Jan) – right now between 153-155

    Weight lbs ~ -10%
    Cholesterol -10%
    Triglycerides -30 %
    LDL -15%
    HDL +2.5%
    LDL/HDL Ratio -18%
    Cho/HDL Ratio -16%
    BMI -10%
    Waistline -15%

    Earlier post – http://thefastdiet.co.uk/forums/topic/blood-test-results-comparison/

    @sivasankar
    “Tracking:
    Weight: between 153 – 155 for the last few weeks
    Waist : 35.5
    Exercise : 200+ pushups a week and 3 days 3 * 30 sec HIT (not HIIT)
    What has changed since starting 5:2:
    May May
    2012, 2013 (2 months into fast diet)
    Weight lbs 163, 161 (~ 5% loss – dropped from 170 lb since Jan) – right now between 153-155
    Weight lbs ~ -10%
    Cholesterol -10%
    Triglycerides -30 %
    LDL -15%
    HDL +2.5%
    LDL/HDL Ratio -18%
    Cho/HDL Ratio -16%
    BMI -10%
    Waistline -15%
    Earlier post – http://thefastdiet.co.uk/forums/topic/blood-test-results-comparison/

    Very impressive tracking and admirable results!

    I saw that you only weigh yourself monthly now.

    How do you get such detailed information on yourself?

    Why You Should Track Your Efforts, Not Your Achievements
    LIFEHACKER | FRI, SEP 20

    http://lifehacker.com/why-you-should-track-your-efforts-not-your-achievement-1355909784

    An interesting thought and article that pertains to this.

    Hi guys here are this weeks results

    Starting Measurements:

    Start date of fast diet: 3rd September 2012
    Start Weight: 15 stone 11 lbs
    Height : 5′ 4.5″

    Weekly
    Weight loss/gain: loss 0.75 lbs

    Current Weight: 12 stone 10.25 lbs
    Exercise: 1 hours dance class.
    Feed/Fast/: 4 3
    Loss to date: 41.25 lbs

    enjoy your weekend break rocky, x

    @ fast for life
    “Weekly
    Weight loss/gain: loss 0.75 lbs
    Current Weight: 12 stone 10.25 lbs
    Exercise: 1 hours dance class.
    Feed/Fast/: 4 3
    Loss to date: 41.25 lbs

    Great steady progress!

    The dancing part made me smile, it seems like a lot of fun.

    I’ll check in after my fast this weekend.

    Enjoy.

    thank you rocky, its is a lot of fun and so nice to do something as a couple with my partner, we skipped swimming this week as i have been feeling really tired lately, hopefully will be back to our routine next week, have a fantasic weekend. x

    Starting Measurements:
    Weight: 192 lbs
    Height : 5′ 11″ – still same
    Pulse. : yes – HRM on sprints

    Tracking:
    Weight: 188.7 lbs
    Steps: 37,216 steps, (4) days of climbing floors
    Feed/Fast/HIIT: 5:2 and (3) times HIIT

    About 33% more active than last week.

    ✔️

    Checking in on floors:

    (731 floors total) 228 – 36 = 192 FTG

    Again sprints & strengthening at the end.

    Intestingly, I’m doing a presentation on Galapagos (turtles) tomorrow.

    Hi, all. I try my own informal take on HIIT as well as IF. Exercise that doesn’t involve a gym subscription, and works in bad weather, is toddling up and down our one main flight of stairs at home, fast as poss, to wilting point (about a dozen times). I sometimes repeat it when I’ve settled down. I only try it when there is nobody else at home. The dog looks puzzled when I do it, doesn’t know whether to ignore me or join in the silliness.

    A few years ago, we put in an oak staircase to the attic. I don’t try HIIT on that one – falling over would hurt more on oak than on carpet. When we did the work, I recall UK building regulations allowed a maximum rise of 22.8 cm, exactly 9 inches, per step. That would equate to seven feet six inches for ten steps, or nine feet nine inches for thirteen steps.

    I did once or twice climb as fast as I could to the 38th floor, on which we were staying, in Toronto. That was a long time ago, 2007. Made me wheeze! I’m just short of my 63rd birthday, and am going to look at a new-to-me, used lightweight road bike tomorrow. Could maybe justify the expenditure at birthday time, and for potential health benefit, but only if I actually use it regularly and safely, following resolution with action, continuing action…

    @tomorrow
    “The dog looks puzzled when I do it, doesn’t know whether to ignore me or join in the silliness.”

    I also would look puzzled.

    But then we’re athletes in the making.

    here are this weeks results, i hope you all had a great week. x

    Starting Measurements:

    Start date of fast diet: 3rd September 2012

    Start Weight: 15 stone 11 lbs
    Height : 5′ 4.5″

    Weekly
    Weight loss/gain: loss 0.5 lbs

    Current Weight: 12 stone 9.75 lbs
    Exercise: 1 hours dance class.
    Feed/Fast/: 4 3
    Loss to date: 43.25 lbs last weeks loss to date should of read 42.75 i had a blonde moment

    total loss for this month 4.25 lbs

    @ fast for life
    “total loss for this month 4.25 lbs”

    Great going….!

    I’m fasting this weekend and will report as we close out September.

    I keep seeing great numbers from others also.

    Hello climbers,

    Checking in on floors:

    (731 floors total) 156 – 36 = 120 FTG (floors to go)

    ⚡️

    Again sprints & strengthening at the end.

    ✔️

    Long walk/run by the lakefront. I would have liked to finish this mountain range this month so that I can start with the next mountain in October.

    I’m surprised that little is said on these forums about sleep tracking.

    I think that may be because few people are monitoring their sleep. That will change with newer devices coming on the market & people adapting to them over the next few years.

    While I’ve been tracking my sleep, I don’t know how to interpret my sleep nor do I know how to change my sleeping behavior.

    One of the results of fasting for me is that I can drastically reduce or eliminate my snoring. I’ve read of others that have done so. Another benefit of fasting may also be reducing sleep apnea.

    Any thoughts on this?

    ✔️

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