Jan 27th - Running update

Jan 27th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 26.5 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• 7.5 Kg dumbell - Hold with both hands
• Feet shoulder width apart
• Take dumb bell from right ankle to left shoulder (raise hands) and stretch
• Repeat same exercise for the other side.
• Squats with 5 Kg dumb bells
• Squats with 5 Kg dumb bells while only standing on right leg
• Squats with 5 Kg dumb bells while only standing on left leg
• Squats with 7.5 kg dumb bell held behind the back and stretching to above the head
• Push ups
• Plank
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

January 25th -what am I reading today

What am I reading today

• 80/20 diet -- http://www.stethnews.com/0251/what-is-the-8020-diet-and-why-you-should-do-it/
• Running the best exercise - http://www.wellnessbin.com/running-is-still-the-best-cardiovascular-exercise/
• https://healthunlocked.com/couchto5k/posts/1190761/going-to-attempt-couch-to-5k-via-treadmill-at-gym-ideally-what-speed-should-i-set-it-for-brisk-walk-then-running 
• http://www.runnersworld.com/for-beginners-only/what-are-the-right-walking-and-running-speeds

January 25th - Running update

Jan 25th Update


Skipped the climb up 208 steps (to 8th floor). Didn't feel like it in the morning since I was very tired due to tennis that I played yesterday. However, I covered it up by taking the stairs in the afternoon.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline varied from 1.0 to 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises (60 sec exercise, 20 sec rest)
• 7.5 Kg dumbell - Hold with both hands
• Feet shoulder width apart
• Take dumb bell from right ankle to left shoulder (raise hands) and stretch
• Repeat same exercise for the other side.
• Squats with 5 Kg dumb bells
• Squats with 5 Kg dumb bells while only standing on right leg
• Squats with 5 Kg dumb bells while only standing on left leg
• Squats with 7.5 kg dumb bell held behind the back and stretching to above the head
• Push ups
• Plank
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

Protein for weight loss (articles that I am reading)

Protein for weight loss (articles that I am reading)

I have been reading these articles about importance of protein for weight loss.

http://www.stethnews.com/0102/do-you-want-to-lose-weight-permanently-heres-how/

http://www.eatthis.com/best-ever-proteins-for-weight-loss

http://www.bodyandsoul.com.au/weight+loss/lose+weight/galleries/10+best+protein+options+for+weight+loss,32221

http://www.bodyandsoul.com.au/weight+loss/diets/is+protein+key+to+weight+lossr,17299

http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/

What am I reading today

http://authoritynutrition.com/11-ways-to-lose-weight-without-diet-or-exercise/

http://www.1mhealthtips.com/9-ingredients-proven-to-help-you-lose-weight/

http://www.health.com/health/gallery/0,,20967696,00.html

http://www.health.com/health/video/0,,20946396,00.html

January 20th Running update

Jan 20th Update


When I reach office, I climb up 208 steps (to 8th floor).

Today was very tired and did the following (I don't have a picture of my workout for today)

• Stretch exercises
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 22 min at 8.0 kmph (Incline @ 1.5) [Notice the difference]
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises (50 sec exercise, 10 sec rest)
• Sprinting at the spot
• Raise left leg and right hand and touch (do the other side also)
• Jump Squats
• Mountain Climber
• Sit against the wall (with hip support)
• Floor exercises
• Plank (on elbows) 50 sec
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

Jan 19th Walking update

Jan 19th Update


When I reach office, I climb up 208 steps (to 8th floor).
Today I decided to do the "Hill" option while walking at a speed of 6.2 kmph

After my warmup, I did the following Tabata (before walking)

• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

• Warmup Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Walking for 25 min at 6.2 kmph (Incline varied from 1.5 to 7.5) [used the hill option in the treadmill]
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises (50 sec exercise, 10 sec rest)
• Squat Curl
• Pushups
• Lunge (*2 legs)
• Mountain climber
• Hit the wall (high knees)
• Tricep Dip
• Floor exercises
• Plank (on elbows) 50 sec

Note: Refer couch to 5k trial post before reading this post. 

Jan 18th Running update

Jan 18th Update


When I reach office, I climb up 208 steps (to 8th floor).

• Stretch exercises
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline @ 1.5) [Notice the difference]
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises
• Jumping Jack (30)
• Sitting Squats (on chair) with weights (hands stretch up).
• Mountain Climber (30)
• Single leg squats (30 each)
• Push ups (10)
• Floor exercises
• Plank (on elbows) 40 sec
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post. 

Jan 14th Update

Jan 14th Update


When I reach office, I climb up 208 steps (to 8th floor).

• Stretch exercises
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 30 min at 7.6 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises
• Jumping Jack (30)
• Sitting Squats (on chair) with weights (hands stretch up).
• Mountain Climber (30)
• Single leg squats (30 each)
• Push ups (10)
• Floor exercises
• Plank (on elbows) 40 sec
• Weight Exercises
• Back press + Chest Press (12 each * 4 sets)
• Lateral Raise + Crunches (12 each * 4 sets)

Note: Refer couch to 5k trial post before reading this post. 

Somethings that I am reading today

Some things that I am reading today

• How effective is Tabata (http://www.ideadigezt.com/just-how-effective-the-tabata-really-is/)
• Two of the best detox recipes (http://www.stethnews.com/2355/2-of-the-best-warm-detox-water-recipes-ever/)
• Lose weight with 22 detox recipes (http://tiphero.com/22-detox-water-recipes/)
• Lose 6 kgs in a month!!! hmmm (http://www.ideadigezt.com/how-to-lose-6kgs-in-one-month/)

Jan 12th Running update

Jan 12th Update


When I reach office, I climb up 208 steps (to 8th floor).

• Stretch exercises
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 30 min at 7.6 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises
• Jumping Jack (30)
• Sitting Squats (on chair) with weights (hands stretch up).
• Mountain Climber (30)
• Single leg squats (30 each)
• Push ups (10)
• Floor exercises
• Plank (on elbows) 40 sec
• Weight Exercises
• Back press + Chest Press (12 each * 4 sets)
• Lateral Raise + Crunches (12 each * 4 sets)

Note: Refer couch to 5k trial post before reading this post. 

Jan 8th - Running update

Jan 8th 2015:

When I reach office, I climb up 208 steps (to 8th floor).
I do it once in the afternoon also (sometimes)

• Stretch exercises
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 30 min at 7.6 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Floor exercises
• Plank (on palms) 40 sec
• Plank (on elbows) 40 sec
• Superman (alternate hands)
• Superman (both hands)

Note: Refer couch to 5k trial post before reading this post. 

Jan 7th - Walking update

Jan 7th Update:

Weight: 90 kgs 

When I reach office, I climb up 208 steps (to 8th floor).
I do it once in the afternoon also (sometimes)

I decided to alternate running and walking (since I read somewhere that we shouldn't be running everyday and this will also save me from my recurring back ache problems).

So, this is what I started off with:

• Warm Up
• Stretch exercises
• Rope jump (with rope) for 200 counts (100*2)
• Walking for 5 min at 6.2 kmph (incline 1)

Once I had finished 5 min, I saw the following options and decided to do the random workout option instead.

Choosing random option, I did the following:

• Walk for 35 min at 6.2 kmph
• Incline automatically varied from 0 to 4.3
• Floor exercises
• Plank (on palms) 40 sec
• Plank (on elbows) 40 sec
• Superman (alternate hands)
• Superman (both hands)

Note: Refer couch to 5k trial post before reading this post.

Jan 6th 2016 - Running update

Jan 6th 2016

When I reach office, I climb up 208 steps (to 8th floor).
I do it once in the afternoon also (sometimes)

• Stretch exercises
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 30 min at 7.6
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Floor exercises
• Plank (on palms) 40 sec
• Plank (on elbows) 40 sec
• Superman (alternate hands)
• Superman (both hands)

Note: Refer couch to 5k trial post before reading this post. 

Jan 4th 2016 -- Running update

Jan 4th 2016:

When I reach office, I climb up 208 steps (to 8th floor).
I do it once in the afternoon also (sometimes)

Warm up

• Stretch exercises
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 25 min at 7.6
• Cool down (automatic reduction in speed by the treadmill) for 4.13 min 
• Floor exercises
• Plank (on palms) 40 sec
• Plank (on elbows) 40 sec
• Superman (alternate hands)
• Superman (both hands)

Note: Refer couch to 5k trial post before reading this post.

My Couch to 5K trial

As part of my resolution, I started the couch to 5K plan (http://www.coolrunning.com/engine/2/2_3/181.shtml)

This is a great plan for starters/beginners.

I have started/stopped running many times in the past but this time was determined to do it methodically.

I started with the plan and am glad to claim that I have been able to follow it successfully.

I have not been able to reach 5K as yet, but now am able to do till 4.42K.

I started the same somewhere in the month of Oct and started directly with week 4 (since I mentioned I used to run before). I went a bit slow taking the same schedule for 2 weeks (instead of one) and currently in first week of Jan 2016, I can now do the following:

• 5 min warmup walk (at varying speed from 3.5 to 6.2)
• 30 min run (at 7.6 speed)
• 5 min of cool down (automatic as per the treadmill)

I will keep everyone updated on my progress.

Note:
When I reach office, I climb up 208 steps (to 8th floor).
I do it once in the afternoon also (sometimes)