Has it been three months? My, how time flies. I guess it’s true what they say about habits forming after a few weeks because Paleo has become a lifestyle for me. A couple people asked what else I was doing besides Paleo so I thought I’d list my typical weekly workout schedule as well as an update.
But first, my three month results! After starting at roughly 209 pounds, I am currently at 187.5. A loss of over 21 pounds! I’m not even sure what my goal weight is now, since my original goal of fitting into my tan pants has been surpassed. But I’m thinking a six pack would be something to shoot for! Also, I’m sure a lot of that is muscle weight so I may look into a fit test somewhere down the road. One thing I have really noticed is that the mid section will be the last to go (darn!), but I have already lost just over four inches.
Something I have been reading is allowing muscle to help burn fat and I have been following a plan for muscle gain (basically, just lifting more weight). A big reason for this is because my old way of working out was always lifting the same amount, never really challenging myself. And never seeing results! I am now doing a lot more bodyweight exercises such as push ups, pull ups, and dips. Also, I have put at least two 15 minute HIIT workouts into my training. And it turns out my wife loves these as well and can feel soreness the next day. I HIGHLY recommend these if you have not tried them. I have also been reading a bit about Tabata Training and may give it a try.
So as far as my current training, this is what my week looks like:
Monday – Sprints on a stationary bike. Start with a slow mile, followed by a half mile sprint, half mile slow, repeated until I have six sprints in and then coast until my 30 minutes is up.
Tuesday – HIIT Day – 15 minute HIIT routine
Wednesday – Lift – Usually about 30 minutes of weight, focusing on one area that day. For instance, I may work arms the entire 30 minutes, focusing on shoulders, triceps and biceps and the next time I lift, focus on chest, then back, then legs.
Thursday – Leisurely bike ride outside for about 45 minutes. Softball in the evening.
Friday – Off day
Saturday – Thirty minutes stationary bike at about 60% MHR, followed by some ab work and stretching
Sunday – 15 Minute HIIT and watch some football! May even throw in a cheat meal.
There may be some weeks I will skip three and sometimes four days but I tray to stay consistent. Either way, just get out there and do what you can. Take a walk, do a few pushups or sit ups and just try to set a schedule. I think you’ll be surprised at what you can do.