Draglist's Journal, 18 Dec 14

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
92.1 kg Lost so far: 55.3 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 18 December 2014:
1664 kcal Fat: 56.15g | Prot: 195.22g | Carbs: 106.10g.   Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Apples, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Papa Steve's Almond Coconut Crunch Protein Bar, Snapple Diet Peach Iced Tea (16 oz). Dinner: Chicken Breast (Skin Not Eaten), Lettuce, Panera panera bread Poppy seed dressing. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules, Frigo Cheese Heads Sticks Pepper Jack, Vitafusion Fiber Well Gummies, Almonds. more...
3725 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.3 kg a Week

8 Supporters    Support   

Comments 
Great Job!!!!!!! Will have to see what I can burn tonight!!! Will need to make it to Gym. Weakness Struck When I received I Giant Tower from Harry & David. Atleast I am not tired. Probaley the chocolate & sugar!!!! I will keep my Tower and eat the rest in moderation. No more trips to mission.  
18 Dec 14 by member: pwrestlephoto
That's great, Pam! Enjoy the season and your gift! Good luck on your workout. 
18 Dec 14 by member: Draglist
Nice drop Bill ;-) 
18 Dec 14 by member: snezica
And I feel special when I crank up my walking to 3 mph. That's all my back can handle and I can't sustain it over 15 minutes. I'm glad you've worked out a way to get what you need. Obviously your health is improving with such a low resting rate. 
18 Dec 14 by member: msbuggirl
That's great .well done. 
18 Dec 14 by member: sara698
Nice. 
18 Dec 14 by member: kattay
Thanks, Snezica, MrsBug, Sara, and Kattay! Appreciate the support! 
18 Dec 14 by member: Draglist
Nice going, knowing heart rate and adjusting the workout to reach whatever target you're aiming for seems to me to be the way to go. It sounds like you have a lot of endurance built up. 
19 Dec 14 by member: jmb3450
It took me a while to get there but yes, my fitness has improved quite a bit these past few years. But I'm on it nearly every day. Lucky to be at the point in my life where I have the time to do it.  
19 Dec 14 by member: Draglist

     
 

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