Although I’m doing okay with my December-to-December challenge, I feel like I’ve been in a rut the past few weeks, which means my results haven’t been what I’ve wanted. So I’ve decided to kick things up a notch during the rest of February. I’m going to eschew my cheat days from now until March 3, and I’m going to tighten up my eating and working out.
- 4 meals per day (per standard challenge requirements — no grains, no sugar, no dairy, no fruit, no potatoes), no snacking
- Goal: less than 20 net carbs per day
- At least 16 cups (4 liters) of water per day
- Crossfit, heavy weights, and Pilates 1x per week each, as schedule allows
- Treadmill workout, 45 minutes per day, 5x per week
- 10-minute kettlebell workout from 4-Hour Body, 3x per week (kettlebell swing, glute raises, chest pull, flying dogs)
- 10-minute push-up/core workout, 3x per week (push ups, plank, side plank)
- 20-minute ice on back of neck / trapezius area, per 4-Hour Body, 7x per week
Here’s an example of the treadmill workout I’m doing. The speed isn’t mentioned, because it varies. I use a heart rate montitor, and I go whatever speed pegs my heart rate at 132 (per Phil Maffetone method).
0-5 min Warm up
5-10 min 6% incline
10-12 min 3% incline
12-18 min 4 sets of 30 sec interval + 1 min recovery @ 3%
18-23 min 6% incline
23-31 min 9% incline
31-36 min 6% incline
36-38 min stairs
38-40 min 6% incline
40-45 min cool down
I’m doing that particular workout every day this week. Next week I’ll change it up — add another minute of stairs, increase the interval length, etc.
I’m going to miss my cheat days this month, but hopefully I can kick my body into ketosis and burn some fat!