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.