Alternate Day Diet Update

Posted: September 1, 2010 in alternate day diet, diet, fitness, Me, weight
Tags: , , ,

Well, with my less than encouraging cholesterol numbers I am even more hopeful that this diet will be even haf as good as I’ve heard from others who tried it out.  I’ve been working hard to stick within 400-500 calories on my down days, and thus far I haven’t had any problems with that.  I even joined my family at the local pizzeria on one of my down days, and the temptation was pretty minimal (I did have a delicious, but expensive, One of a Kind bar to eat thought).  The down day is a lot easier to do than I expected, and easier than other diets I’ve tried in the past.  Because the calories I consume are so minimal on a down day I don’t have to worry about packing 5-6 meals/shakes when I am out for the day.  A definite pus!

Although my first week weigh-in won’t be until this Friday, the numbers I saw on the scale the last few days were encouraging.   Of greater importance, I’ve already dropped 1/2 an inch from my waist.

My schedule is pretty straight forward.  I alternate up days and down days.  On down days I either walk or do grip training workouts.   On my up days I eat like a horse (but 90% healthy food) and workout once in the morning and once at night.   Today I completed an outdoor H.I.T. workout:

  • Heavy Bag training (30 seconds action/50 seconds rest) (I knocked these all out in a row since the gloves can be annoying when I am doing other exercises and it is a pain to take them on and off).
  • Then I did the following exercises: Sledgehammer training (right and left side; alternated between two- and one-arm), Roman sit-ups, medicine ball slam, and jump rope.
  • Circuit 1, 2, and 3 I did 30 seconds action @ 70% intensity with 50 seconds rest in between
  • Circuit 4 and 5 I did 15 seconds action at 90-100% intensity with 30 seconds rest
  • The final circuit I did one minute of 50-60% intensity with 1 minute of rest in between.
  • Total Time: 38 minutes
  • Total Exercise Time minus rest: 16 minutes

Over the next few weeks I will be limiting rest time between sets and extending the time during each exercise.  I look forward to seeing what my cholesterol numbers look like in a month or two.

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