Workout Week 3.–9.02.2014

In Workout Week posts I will tell you everything about my last week’s workouts. 

Monday was BodyPumping day at the local fitness club. My best friend also decided to come although we both hate the equipment there. I had a good workout! My weights were what they usually are and I felt good. 
Warm-up: 3,5+3,5 kg
Squats: 8,5+8,5 kg
Chest: 6+6 kg
Back: 6+6 kg
Triceps: 2,5 kg; 5 kg
Biceps: 3,5+3,5 kg; 2,5+2,5 kg
Lunges: 6+6 kg
Shoulders: 3,5+3,5 kg; 2,5+2,5 kg
Abs: –

Tuesday was swimming day. On Sunday the lady who sits by the pool, collects our tickets and makes sure we don’t drown (:D) told me that if the pool is almost empty, I can feel free and swim over the 45 minute limit. The same lady was there on Tuesday, the pool got empty at the end of the seance and I decided to swim extra 15 minutes.  I did 500 m of breaststroke, 500 m of front crawl, 500 m of backstroke and extra: 250 m of breaststroke and 250 m of front crawl. 2000 metres in total, that’s my new personal record! 🙂
 
Wednesday was Zumba day. I love this workout more and more with every session. It’s not too complicated or intense and it’s so much fun. Totally recommended to everyone.
 

Thursday: BodyPump. Last time at the local club here in Ida-Virumaa. Thank god. Can’t wait for normal equipment and conditions! It was a good workout, I really got tired and sweaty. Oh, since I got to the club early and got cold just standing and waiting, I had some extra time to run for about 13 minutes and around 2,2K. The BodyPump class takes place in an indoor track-and-field stadium (eesti keeles: kergejõustiku hall), so there’s a lap to run on 🙂 I actually liked running indoors to my surprise.


Friday was the last Zumba class with my BFF for a while. We’re both going to be busy with school and not working out together until March. But Zumba was still good! My friend has great tracks and choreography for us, I really like the songs she picks. Thanks, Triin! 🙂

Saturday: 45 minutes of swimming. 1,5K of front crawl. I was angry with myself and let everything out in training. 

On Sunday I did something new: intervals aka fartlek running. I went to Ahtme Spordihall and did 15 minutes of warm-up, then 2+3+4+5+4+3+2 minutes fast with 2 minutes of steady running in between the fast intervals. I ended my workout with 10 minutes of slow running. In total it came to exactly 1 hour. Fast was around 5 min per km, steady around 6 min per km and slow 7+ min per km. All in total around 8,7 km. I could have pushed myself even harder but since it was my first time intervalling, I really didn’t know how hard to push. I’ll be smarter next time 🙂

Before…
Before…

…and after intervals. Sweat!
…and after intervals. Sweat!

 

In total:

3 hours 30 minutes of walking

2 hours of BodyPump

2 hours of Zumba

1 hour 45 minutes of swimming

1 hour of running

 

 

My workouts were great this week: 7 workout sessions in 7 days. That’s awesome. But there’s such a big BUT. My nutrition. It hasn’t been like this during my whole time of LCHF (Christmas and Thailand included). 3 words: cheating, overeating and chaos. All week long! 😦

Cheating with everything but mostly lots of grains. Ate a few big portions of porridge this week, many slices of (rye) bread and some sugar. This behaviour is so not me! The scales ofcourse reflected everything… I haven’t seen numbers like THAT since May 2013. A HUGE disaster! Overeating (or binging) is another huge topic. Too much low carb foods and also too much cheat foods. And chaos. Chaotic behaviour all week long. This week has been catastrophic! 😦 I’m really upset and things need to change. Professional help is perhaps needed…

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Cooked millet (eesti keeles: hirss, kollatang). Never liked it… Until now I guess.
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Rye bread. From koduleivad.ee
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Oatmeal with bran. Craved it and ate it. From quakeroats.ca

In general I’m feeling like what’s the point of blogging about nutrition and sports if I’m failing big time? Who needs to read about my cheats? my weightgain not -loss? my bad mood and stress? No one. 

No one.

New week, new semester at school and a new beginning? Hope so. Because if things continue this way, I’m going to back in February 2013 soon. I just have to stay positive and keep going!

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4 thoughts on “Workout Week 3.–9.02.2014

  1. Ma arvan, et juurdetulnud kilodest olulise osa moodustas vesi – kuna su kehas olid glükogeenivarud miinimumini viidud ketoosi tõttu, siis nüüd hakkas keha salvestama glükoosi maksa glükogeenina – see on täiesti normaalne ja tavapärane protsess. Glükogeen seob aga endaga rohkelt vett, sellest ka kaalutõus. Ja vastupidi – ketoosi esimestel päevadel langeb kaal kiiresti just glükogeenivarude hävimise ja vee vabanemise tõttu.Ära stressa kaalu pärast, vaid keskendu oma keha väljanägemise ja suutlikkuse arendamisele. Ajapikku saabub tasakaal ja söömishooge jääb tänu järjepideva tasakaalustatud söömisele järjest vähemaks. Ma ei usu, et sul edaspidi kaalu lisandub, kui kaloraaž igapäevaselt 1800-2000 kcal ringis on. Rahu, ainult rahu :)Mis mulle toidupäevikust silma jäi: toiduportsud on jube suured (isegi mina oma rasedaisuga ei suudaks nii palju korraga ära süüa) ja harvad. Kuna sa sööd nüüd ka süsivesikuid, siis soovitaksin proovida väiksemaid portse ja sagedamini söömist. Oma kogemustest ütlen, et kui söögiaeg kätte jõuab, tasub süüa vähekene isegi siis, kui näljatunnet (veel) pole. See hoiab veresuhkru stabiilsena. Nälg ja toidukordade edasilükkamine on nr. 1 ülesöömise põhjus. Ja süsivesikutest loomulikult eelistada aeglaselt imenduvaid variante (köögivili, täisteratooted jms). Soovin sulle rahulikku meelt ja edu!

    1. Seda ma tean, et osa sellest oli vesi, aga osa oli ka kindlasti juba rasv, kuna tunnen ja näen seda mõõtudest. Lasin end nädalaks käest ära, nüüd hakkan vaikselt reele tagasi saama. Sh*t happens! :)Ja ma ei söö nüüd siiski süsivesikurikkalt. Toon vb aeg-ajalt puu- ja juurvilju menüüsse sisse, aga (täis)teravilja ma sööma ei hakka. Lihtsalt on parem olla, kui see mu makku ei satu. Olen ka ise mõelnud, et äkki peaks veidi tihemini sööma, vb see aitaks minu probleemi puhul. Eks seegi strateegia tuleb ära katsetada :)Aitäh! Meeletult kena on lugeda konstruktiivseid ja asjalikke kommentaare!

  2. Eelmisele kommentaarile lisaks tuletaksin sulle, Margit, meelde, et tegemist ei ole võistlusega! See on sinu keha ja sinu tervis, nii et oluline on tervislike eluviiside (sh toitumine) juurutamine ja harjumuspäraseks muutmisega. Pikas perspektiivis pole oluline, kui mitu kilo see kuu vähem või rohkem on, vaid see, et oskad enda eest hoolt kanda.Ja tugevalt soovitan – kui sa tunned, et su harjumused, arusaamad vms toitumisest on natuke sassi läinud, oleks kasu professionaaliga rääkimisest. Olgu selleks nõustaja, arst, toitumisspetsialist või eratreener, nad oskavad sind suunata vastavalt su enda eesmärkidele ja soovidele!Head!

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