Week 1 Results

I started back on Body for Life and have completed Week 1. It feels good to be back on a healthy eating plan and exercise routine. Had a good HIIT workout this morning and hit my abs afterwards. This was my HIIT routine for Week 1. This was done on the treadmill. I used a (mp3) program that I got last year called Treadmill Trainer by Yuri Elkaim. His TT#1 is great for someone just starting HIIT (High Intensity Interval Training) or if you haven't done it in a while and want to get things going again. I change it up a little to suit me but this is the basic summary.

First interval is:
1 Min walking warmup
20 sec jog @ 60% of max run
30 sec fast walk (Repeat this 5 times)
Then the next interval is:
30 sec jog @ 60% of max run
1 Min fast walk (Repeat this 5 times)
The next interval is:
1 Min jog @ 60% of max run
2 Min fast walk (Repeat 4 times)
The last interval is:
2 Min jog (1st min @ 60%, 2nd min at 90%)
Then walk it out for a min, then you're done.

This was a good start for me to get back into the swing of running. I remember when I started my BFL Challenge last March, I pushed it too hard the first week and injured my knee, which resulted in missing my HIIT workouts for the 2nd week. I learned from that and haven't had any kind of knee pains thru the entire first week of doing cardio. Each week I plan to step it up a bit to continue pushing myself past what I was doing the previous week.

After my cardio this morning, I grabbed my floor mat and worked on my abs. UGH! Not fun! Lol! Someone told me if you find an ab exercise you don't enjoy doing, that's the one you should probably do more of. She's absolutely right! And at this point that includes every ab exercise out there for me! Ha! But I forced myself to get thru them and completed them. I did 3 sets to failure of Bent Knee Abdominal Hip Raises, 3 sets to failure of Barbell Abdominal Rollouts , then 3 sets to failure of Flutter Kick Oblique Crunches (bicycle crunches). Didn't enjoy any of it. But now that I'm done I'm glad I did it!

OK, my results for Week 1 are:
Lost 2 lbs.
Dropped 2.5% body fat
Lost 2.5 inches off waist & hips combined

Pretty good first week. :) I can definitely feel the wheels of motivation starting to roll!