Last year I began Michael Mosley's HIIT ( high intensity interval training) and resistance exercise regime coupled with a low carb eating plan. For six months I went on a low carb diet and have only recently begun eating wholemeal bread again. And even that is a rare occurence. I never have pasta, potatoes, rice, pastry or biscuits. I do allow myself a few squares of 85% dark chocolate and thin tortillas. My breakfast consists of whole-rolled oats and blueberries and for pudding I usually have Fage Greek yogurt with fruit. Or I make my own chocolate cake from red kidney beans with sweetener. It actually tastes very moist and chocolatey. My sugar intake is generally low now. Although sweet potatoes are carbs they have a lower glycaemic index than the ordinary spud and are better for us all overall. And I don't miss sugar!
Since I know how to exercise reasonably efficiently these days it seemed a good idea to participate in the Cancer Research UK Fit for February fund raiser. I'm being sponsored to stay fit - a win-win situation!
I'm so pleased my target of £50 has already been overtaken and I aim to raise £100 by the end of February.
This is my Fit for February plan:
February 1 onwards:
day 1 step ups x 20
day 2 standing dumbbell (arm) crunches (with weights) x 20
day 3 step ups x 20
There was heavy snow on the ground from the end of January and it was impossible to go for walks or even get the car out for the fitness spa where I swim. I started gently because I hadn't exercised much since Hogmanay.
day 4 4 reps of step ups x 20
day 5 8 reps of step ups x 20 and 4500 steps (we went for a walk once the snow had gone)
day 6 HIIT - warm up, star bursts: 2 reps x 20 and 4 x run-in-place for 20 seconds at high speed
day 7 harder resistance exercise 8 x 20 step ups including more challenges
After a week I'd got back to my indoor exercise regime from last year. All I needed was to add 9000 steps (a walk into town and back) daily.
day 8 4 reps of step ups x 20
day 9 standing dumbbell (arm) crunches (with weights) x 20
day 10 HIIT - warm up, star bursts: 2 reps x 20 and 4 x run-in-place for 20 seconds at high speed
and harder resistance exercise 8 x 20 step ups including more challenges
day 11 4 reps of step ups x 20
When I followed Michael Mosley last year I needed to exercise like I did on day 10 but for three times a week. With the added workouts I'm doing now I'm unlikely to be exercising more overall on a weekly basis. I'm just spreading out what I normally do over seven days instead of three.
day 12 5000 steps
day 13 standing dumbbell (arm) crunches (with weights) x 20
day 14 HIIT - warm up, star bursts: 2 reps x 20 and 4 x run-in-place for 20 seconds at high speed
and harder resistance exercise 8 x 20 step ups including more challenges
day 15 4000 steps
day 16 standing dumbbell (arm) crunches (with weights) x 20
day 17 3000 steps plus HIIT - warm up, star bursts: 2 reps x 20 and 4 x run-in-place for 20 seconds at high speed and harder resistance exercise 4 x 20 step ups including more challenges
day 18 standing dumbbell (arm) crunches (with weights) x 20
The beauty of this plan is that it's cheap - and I only borrowed the dumbbells. The rest of my exercise schedule is done without any specialist equipment and costs £000. What I've failed to do is to cover 9000 steps daily nor am I swimming three times a week at the moment. However I have continued my standing dumbbell arm crunches which I didn't incorporate into my plan last year. And I'm doing indoor exercises daily. I could continue raising money for CRUK by doing 10,000 steps daily but March can still be bleak and it might not be nice enough outside. Either way what I've achieved so far is, I feel, a good start. Michael Mosley's team advises having rest days too.
From this week I intend to swim more often and get back to walking 9000 steps daily. When the weather is warmer and drier it'll be more inviting for a power walk!
Thanks to everyone who has sponsored me thus far. Can we make £100 for CRUK? See my facebook page for an update and do make a donation - even £2.50 goes a long way. By the end of February I hope to be able to say I'm walking daily and swimming three times a week on top of my HIIT.
It's good for me and good for CRUK.
Yippee and heartfelt thanks!
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