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My cold fought back last night and I didn't go into work again today. Attended meetings from home. Gave me time to do a treadmill workout and a little experimentation. So, set it at 3.5 mph on a ten percent grade and soon was in the 90-100 bpm zone (fat burning). What I decided to do was drop the elevation to flat, do a minute at 10 mph, and then take it back to the ten degree grade and 3.5 mph. So at 4.5 minutes into the workout, I pressed the button to lower the angle. Worked great and at the 5 minute mark, I pressed “10” and started sprinting for a minute. Not hard but breathing nicely. Set it back on 10 degrees and 3.5 mph. I looked at my Fitbit Surge and my bpm was back in the 77-80 range! It slowly crept back up to the fat burning zone, but again, when I dropped to a flat surface and ran at 10 mph for a minute, my heart rate plummeted to little more than resting!
So, time to change up. Instead of a sprint on a flat surface, I tried keeping the angle at 10 but jogging at 6 mph at the next HIIT break. Got into the high 90s, but not more. So, one more attempt. HIIT is not about speed per se, but it’s about working to your absolute max for a short period and then pulling back. So when the next HIIT break came, I popped it up to 5 mph, which is the absolute fastest I can walk without breaking into a run. I did a minute of that, which was just about enough, thank you. My bpm was 130! Awesome. I continued alternating from 3.5 to 5 mph every five minutes for another half hour. Ultimately, the 3.5 mph at 10 degrees kept my bpm at 128-130 and the one minute HIIT at 5 mph at 10 degrees raised my bpm to the 136-139 range. Since 139 is my calculated max, that’s perfect! Best news of all, I showered and jumped on the scale to get a 203.0 weigh in.
Here are the 12/18/14 Tanita Numbers (post-16:8 fast, post 900 calorie [estimated] HIIT treadmill):
Weight - 203.0 (goal at 10% BF - 180.0) - 23.0 lbs. to lose
Total body fat % - 16.2 (goal is 10% BF) - 6.2 % to lose
Total body fat lbs. - 32.8 (goal at 10% BF - 18.0) - 14.8 lbs. to lose
Total body water % - 60.0 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 161.8 (goal at 10% BF - 154.0) - 7.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3971 (RDI 2231)
Metabolic age - 25
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92,1 kg
Perdidos até agora: 55,3 kg.
Ainda faltam: 0 kg.
Dieta seguida: 100%.
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1664 kcal
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Gord: 56,15g | Prot: 195,22g | Carbs: 106,10g.
Almoço: Snapple Diet Peach Iced Tea (16 oz), Papa Steve's Almond Coconut Crunch Protein Bar, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Apples, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Jantar: Panera panera bread Poppy seed dressing, Lettuce, Chicken Breast (Skin Not Eaten). Lanches/Outros: Almonds, Vitafusion Fiber Well Gummies, Frigo Cheese Heads Sticks Pepper Jack, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. mais...
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Perdendo 1,3 kg por Semana
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