875 jump ropes
4 sets x 16 reps (each leg) stationary lunges
3 sets x 15 reps crunches
3 sets x 10 reps pulse twists
3 sets x 10 reps twisting crunches
3 sets x 15 reps leg-ups
3 sets x 10 reps forward shoulder raises
3 sets x 10 reps standing ovations
3 sets x 10 reps rows
I had meant to complete 975 reps of the jump rope but apparently wasn't capable of doing the match correctly at the time. Added some core exercises since that area is one of my weaker ones, but went easy on the forward shoulder raises, standing ovations, and rows since I still need to recover from yesterday's gym workout in time for tomorrow's.
Time to eat! ^_^
Sounds like you're doing great, Matt, but I have to say your workout regime makes me tired just looking at it. Heh. Not to pry, but in light of the knowledge we've gained(1 km walk/run/jog/ lose the same amount of fat, muscles need foor energy)), Why do you push yourself so much further up the hill (no pulse twists and twisting crunches on my PCP exercise list)? Aren't you, in effect, using up the food energy that should be feeding your muscles when you go beyond the assigned workout? I'm definitely no expert, but as the tortise vs. the hare taught us, doesn't slow and steady win the race? I guess I'm just wondering why you feel the need to add to the PCP. Me, I'm just a guy who decided to get off the couch, so I know squat (pun intended), but I do enjoy wisdom. At the risk of sounding pedantic, do you know something the rest of us don't?
ReplyDeleteI don't necessarily know anything that the rest of you don't, but here are some of my thoughts...
ReplyDeleteWhile Patrick's argument that walking, running, or jogging a distance of 1 mile all burn the same amount of kcal appears to ring true according to the laws of physics, it is based on an assumption that each mode of exercise is equally efficient, which in reality they may not be.
According to my preliminary calculations, walking a mile in 17 minutes would burn 82 kcal, running in 12 minutes would burn 116 kcal, running in 11.5 minutes would burn 125 kcal, running in 10 minutes would burn 121 kcal. If you're interested in how I calculated these, I can provide you with more information. What we should probably be taking into consideration however, as Patrick might suggest, is the percentage of maximum aerobic capacity (measured perhaps by way of percentage of maximal heart rate, that is optimal for fat burning. Some type of heart rate monitor would be great for this...
Yes, by adding additional exercises to the PCP exercise list, I am burning additional kcal, but I am also creating a stronger stimulus for muscle growth. I feel comfortable adding core exercises to the list, because this area typically recovers faster, meaning I can exercise it more often than others. I also recognize it to be one of my weaker areas (hell, that could be said for my entire upper body *laughs*). As I decrease my body fat percentage, I'd like to ensure that there are the beginnings of abs waiting to shine :)
There are also days where I subtract from the PCP exercise list when I have completed a more strenuous workout in the gym with my personal trainer, so as to prevent injury and/or allow for sufficient recovery of the muscle group in question.
I'm also not exactly new to the whole exercise thing... you wouldn't exactly know that from my pictures, but I gained about 25-30 lb to get to where I am now. Diet has really become the limiting factor to any further progress however, and this may be where some of my 'by the numbers' mentality comes from (keeping to the PCP diet is not mentally easy for me).
None of this however, may help you in your PCP. From what I've read, you're making serious progress as it is where endurance is concerned. What you may want to consider are carbohydrate sources that are less carbohydrate dense (few carbohydrates per your alloted serving), contain very little sugar, and are higher in fibre/protein.
Hmm, thanks, Matt. Definitely food for thought. And, you're right, my endurance (particularly my ablity to take a skipping rope to the head)had improved. Thanks for your thoughts. It's nice to get different perspectives on these things.
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