Tunes for Tuesday: Pure Imagination, by Fiona Apple (Chipotle's Scarecrow video)
Success breeds success

My week of kicking butt

0920weight
Let's just say -- booyah.

Last week, the scale shot up, it freaked me out but I knew that I could fight off that gain because it was total B.S. (I have no idea what that means but it just felt that way.)

So I decided I would workout smarter and harder -- just not "more." 

More and more, I'm reading that HIIT -- high-intensity interval training -- is the best way to exercise if your goal is weight loss.

But I really like my 3-mile power walks!

So I decided to combine the best of both worlds. I started doing Shaun T's Focus T25 workout Monday through Thursday with a 5K on Fridays (or maybe the 5K on Mondays with T25 the rest of the week; need to keep things flexible). 

I'm just gonna do a cut 'n' paste on what the Alpha portion of the set involves:

  1. Focus-t25Cardio: 25 minutes of calorie-burning, sweat-drenching cardio.
  2. Speed 1.0: Ignite your quickness. Burn the fat. Fast-paced for fast results.
  3. Total Body Circuit: Focus on strength and resistance-without lifting a single weight.
  4. Ab Intervals: Cardio and ab intervals that shred the fat from your midsection.
  5. Lower Focus: Focus on your lower-body muscles-the key to burning fat and kicking up your metabolism.

So you do one of those workouts, then a 3-minute stretch/cooldown and, boom, you're done for the day. 

If you're doing the plan like it's laid out, you do one workout Monday through Thursday and two on Friday. Since I can't follow a set plan to save my life, I'm planning on doing one workout four days a week and my 5K once a week. Given the recent weather, if it's pouring all day, I'll do that double workout if I can't get outside. I could hit the treadmill at the gym, but I have discovered that's not why I love to walk. It's to get outside, check out the neighborhood, marvel at the flora and fauna and breathe in the jasmine or honeysuckle or whatever that great fragrance is in my 'hood.

I love these workouts! There's a little countdown clock in the corner and those 25 minutes fly by. Plus, unlike a lot of intense workout DVDs, there is one exerciser who does a modified version of the workout, basically lower impact. So that makes them COMPLETELY do-able, which is great for your workout esteem.

OK, so we all know that exercise is a small part of weight loss. Eating is about 80 percent of the equation. And I really haven't been doing anything mindblowingly different, just making sure everything goes into My Fitness Pal. Looking back over the week, I've been averaging between 1,600 and 1,700 calories a day -- more than I "thought" I should be eating, but I've been reading up on eating enough calories to lose weight and I decided to pump it up a bit instead of cutting back. But I'm not adding calories in cookies and chocolate frosting -- I'm making sure my meals are protein packed with healthy fats and high-fiber carbs. 

So I'm feeling better about this weight-loss project but still mystified about last week's gain. Setpoints are a monster!

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