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Summary: Bounce Back Week 3, Apr 10 - Apr 16, 2011

Sunday, April 17, 2011

The first week that I fully use my Amendment #1. I did my workout from Monday to Saturday, not like the original plan which only Monday, Wednesday, Friday and Saturday. I found that using this revised plan makes me getting closer to my inches goals and spread workout days more so that I willn't have too long workout time per day.

This week also marks the final week of my first strength workout routine as next week, new strength workout routine, more weights in exercises compare to this one.

Plan for Week 3:
- Monday & Wednesday: Jumping rope, 6 - 8 sets
- Friday: Jumping rope, 8 - 10 sets
- Tuesday & Thursday: Strength training, 1 - 2 sets
- Saturday: Strength training, 2 - 3 sets

And the actual activities:
- Monday & Wednesday = Jumping rope, 8 sets of 25 spins
- Friday = Jumping rope, 17 sets of 25 spins (I decided that max 10 sets wasn't enough, just enough to a bit more warm up but not sweaty)
- Tuesday, Thursday, Saturday = Strength training 1 sets

Looks like there will be Amendment #2 coming soon but I need to check several things first.
Can't wait to try new strength workout in Week 4!

Oh, and nearly forgot, it's time for my every 3 weeks measurement!
Weight = 57kg (goal = as long as between 50kg and 55kg, not less than 50kg, not more than 58kg, my highest weight ever in my life! And Week 3's weight still same as Week 1's)
Waist = 28.5" (goal = 26", Week 1 = 30")
Hips = 35" (goal = 34", Week 1 = 35")
Thigh = 22" (goal = 20", Week 1 = 22")
Under bust = 28" (goal = 26", Week 1 = 28")
Chest = 34" (goal = 34", Week 1 = 35")

New measurements:
Upper arm (about 4" from elbows) = 10"
Calves (about 3" from knees)= 14" (what a very big difference with my thighs!)

Next measurement: Week 6, Week 9, Week 12, Week 15 and finally, Week 18.

  
  Member Comments About This Blog Post:

MISSLISA1973 4/17/2011 5:53PM

    Amendments are great. Our original plans don't always work, but we can alter them to make them work out better for ourselves. That's why the SparkPeople way is so much better than the old-school "diet" way! emoticon

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Sp Article: Top 4 Signs Your Workout Isn't Working

Sunday, April 17, 2011

1. Your workout bores you
"... It's easy to get bored if you stick with the same routine for too long. ..."
(That's why I currently changed my strength training routine every 3 weeks and increasing the reps per every week for more challenging. Next plan, increase weight instead of reps, hehe)

2. Your workout isn't giving you results anymore.
"... Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don't offer the same benefits that they once did ..."
(So true, no wonder last time I couldn't see any result even when I was doing high intensity for weeks. That's why we need to spice up our workout, change our routine instead of stick to them like glue)

3. Your workout leaves you more tired and sore than before.
"... Exercise should give you more energy, not leave you feeling rundown. If you're feeling overly tired or perpetually sore, you could be overtraining. Your body needs time for rest and recovery. ..."
"... If you don't give your body ample recovery time, you'll become weaker instead of stronger. If you have been overtraining, your first priority should be rest. You might need up to a week off to recharge mentally and physically. ..."
(I like to have rest time now and then from my routine, to reexamine what I did, to replan, restrategize and it's good to give our body time to rest, especially when the body seems to be too sore and we not even get more energy.)

4. Your workout is no longer challenging.
" ... Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals ..."
(Challenge - the keyword to keep us going and getting near to our goals!)

I found that this article is very useful, can refer to it now and then for guidance and reminder. Thanks, SP article!

For more details, read the article here:
www.sparkpeople.com/resource/fitness
_articles.asp?id=874

  
  Member Comments About This Blog Post:

VELVETCATT 4/17/2011 8:17AM

    Good stuff!

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Quiz Result: Do You Need a Personal Trainer?

Saturday, April 16, 2011

My result: You Have all the Know-How You Need

You probably knew, even before you took this quiz, that you don't need a trainer. You are experienced, knowledgeable, and have no trouble sticking to a fitness program or teaching yourself new things. While a personal trainer isn't for everyone, remember that even elite exercisers can benefit from contacting a fitness professional. You probably don't need someone holding your hand during a workout, but getting advice during a long-lasting plateau or gaining access to fitness measurements and tests may help you along your fitness journey. Many gyms and trainers offer one-time assessments (which typically include body fat, flexibility, muscular endurance, cardiovascular endurance, and blood pressure tests) for an affordable fee.

No matter how much you know, the world of fitness and health information is constantly changing. Keep educating yourself and striving to improve your fitness program. Maybe you'll be the person who trains others someday!

*** I definitely can get more tips from a trainer, such as how to do push ups properly as I can't really see my form compared to most exercises or feel I'm doing it right (like bicycle crunches). But a trainer is usually either hard to find here or I need to be pay a lot for gym membership to get access to the trainer. Oh well, I have lots of guy friends who looks fit and probably can teach me one or two things about pushups and other exercises though wonder how can I do that in the office with my blouses, skirts or in jeans, haha.

  


Conclusion From 5-Day Sleep Diary

Saturday, April 16, 2011

To conclude what I've learned from my 5-day sleep diary (Monday, 11th April to Friday, 15th Apr 2011):
1. I better try to sleep earlier than 23:00, much better is earlier than 22:30.
2. Try to get dinner earlier, before 21:00.
3. Get away from TV after 22:00 - a temptation to sleep late or sleep in the living room.
4. Which bring me to Internet usage, get away from my laptop or any computer that can give me access to Internet as this also one of the biggest temptation to sleep late.
5. Give my cats dinner early so that there's no reason for me to get out late at night. When I put my cats meals, that also means me for removing their litter-sand-covered poop so giving their meal isn't a short time routine.
6. Try not to read interesting novels, especially from my favourite authors or any kind of magazine in 1 hour before sleep as this will make me think of what I just read in bed.
7. Do all my bedtime routine in dim light room as it will make me to sleep earlier instead of lagging going into the bed.
8. Don't drink too much water before bed, just enough to wet the throat. This to prevent wake up in the middle of night for toilet trip, though I don't I ever had this problem but just as a safe precaution, hehe.
9. Do some before-sleep stretches or some light exercises as this helps me to sleep better but don't do till my muscles are too alert or get myself too hot and sweaty (though looking hot is another matter, haha).
10. Keep the room not too warm, not too cold and remember to use pillows where they should be to get more comfortable and fully rested.

Hmm, this sleep diary really works, I learned a lot from this short period. I think I'll do it again in future for further sleep study.

  
  Member Comments About This Blog Post:

TRIPLE_EMME 4/18/2011 4:27PM

    emoticon

I hope that you are able to incorporate some of your "lessons learned" into a new evening routine. I wish you many nights of good sleep!

emoticon

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SKATER787 4/16/2011 4:32PM

    Great blog. An important subject but we don't see too many people put a spotlight on it. People discuss much about diet and exercise, but not enough on this very important subject. Good job. emoticon

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PICKLEDGINGER2 4/16/2011 12:59AM

  Very interesting experiment. Thanks for your thoughts.

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Sleep Diary: Thursday, 14 April 2011

Saturday, April 16, 2011

1. What time did you wake up today?
= 05:50

2. What time are you lying down to go to sleep?
= 00:10

3. What, if any, was your bedtime routine?
= Same as always - prayer, rearrange pillows

4. What were the last food(s) you consumed tonight? (Include type, amount, and time you ate.)
= White rice, fish cooked in chilies, mushroom soup (though not creamy) and tempe.

5. Did you exercise today? (Include the type, duration, and time of day if you exercised.)
= Yes, 16 min jumping, 10 min stretching. I think I better find another way to stretch, to spice things up and be more flexibility, hehe.

6. Did you consume any alcoholic beverages today? (Include type, number, and time of day.)
= Nope and hopefully not in future

7. Did you consume any caffeinated drinks or foods today? (Include type, number, and time of day.)
= As usual, tea ;D

8. Did you take any medications (prescription and/or over-the-counter) today? (Include type, amount, and time of day.)
= Nope

9. Did you take any naps today? (Include number of naps, duration of each, and time of day.)
= Nope, even with lots of yawning, I didn't even think to take one.

10. What types of stressors did you encounter today, and what types do you expect to encounter tomorrow?
= It was Friday, why need to get stress? Love Friday as it's the gateway to weekend!

11. How hungry did you feel today? (1- Not hungry, 2- Normal hunger, 3- Strong hunger, 4- Extreme hunger)
= 2 - Normal hunger

12. How awake did you feel today? (1- Exhausted, 2- Somewhat tired, 3- Fairly alert, 4- Wide awake)
= 3- Fairly alert

13. How irritable did you feel today? (1- Calm, 2- Slightly annoyed, 3- Moderately irritable, 4- Highly irritable)
= 2 - Slightly annoyed

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz



(Those last 3 questions are answered when I wake up the next day - should be today, Wednesday 13 April 2011 - answer the following questions below my "sleep" line):
1. How long did it take you to fall asleep last night? (This may be an estimate.)
= In 10 min, my brain kept thinking about lots of things, haha.

2. How many times did you wake up during the night? (Include times you woke up and how long you stayed awake.)
= None at all, yay!

3. In total, how many hours did you sleep last night?
= 5 hours and40 min

  


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