I was chatting to a friend who is studying Human Movement at Uni to become a Profesional Sports Coach/Trainer. I asked her what the fastest PROVEN method of weight loss is in terms of cardio and she told me that interval training is the go!

Now, I already knew that BUT there is a bit of a difference in the weight loss interval training compared to the toning and shaping training. I have previously been doing the shaping & toning which explains why I kept gaining so much muscle and definition!!!

She told me to do the following 2-3times a week. The nights im not doing interval training she told me to walk for 20mins + at a speed of 5.5 - 6.5km/hr

Thought some of you might like to give it a crack- she is FIT as and this is her routine and also what they were taught at Uni

Treadmill Interval Training

TOTAL  20mins

1-10 mins. Fast walk @ 5.5 – 6.5 km/hr

10-20 mins: Run 30 seconds, walk 1min, run 30seconds, walk 1 min for remainder of time

Run speed: 9 – 9.5 km/hr

Incline: 2%

2-3 times per week

	DATE	WEIGHT	WAIST	TOTAL LOSS
Start	10/08/09	94.6kg	99cm	-
Week 1	17/08/09	89.8kg	84cm	4.8kg
Week 2	24/08/09
Week 3	31/08/09
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15

5kg loss reward: A trip to the hairdresser

10kg loss reward: Mini shopping spree

15kg loss reward: A full day of pampering at Versace

GOAL reward: A whole new wardrobe. spray tan & NUDE Glamour shots!

Major Goal: Get to 75kg & fit into my dream wedding dress!

Looks good, might give it a go and see how it treats me

Thanks for the hot tip!

 

Liz's Journey >>> http://forum.tonyferguson.com/Topic503800-7-1.aspx

 Only 14 weeks to go people!!!

I'm hoping to lose 1kg per week for this challenge

TIME TO UP THE ANTE TO GET SERIOUS ABOUT MY COMMITTMENT TO TF AND A BETTER ME!!!

04/09/09: hoping for 2kgs*~2.3kgs lost!!! I'm in double digits now

11/09/09: DNW-went home to play netty GF and didnt get put on bc my ex coach is a selfish b****h!

23/09/09:

30/09/09:

TOTAL for SEPTEMBER: 2.3kgs so far
*need these numbers to make it to my 15kgs loss at the end of September
___________________________________________________________________________________________
Start Weight: 109.8kgs (13/07/09)
 

Weigh 105.something by end of July  (30/07/09) 

Lose 10kgs by my netty GF on 12th September 2009-REWARD: 2 x SLAP EYESHADOWS http://www.slapcosmetics.com.au/  (Achieved 04/09/09)

Stay in my size 18's for the netty trip (24/09/09)-REWARD: $20 at DIVA

_________________________________________________________________________________________

JULY TOTAL: (4.8kgs lost) ~ (REWARD tickets to VixensGF) GO VIXENS!!!

AUGUST TOTAL: (2.9 kgs lost)

SEPTEMBER RUNNING TOTAL: (2.3 kgs lost)

Just popping in to let ya know I have been doing this training and my fitness is really taking off!  I really enjoy the training as it's challenging and I feel like I have worked afterwards.  I will be continuing this for sure!!!

Lizzy

 

Liz's Journey >>> http://forum.tonyferguson.com/Topic503800-7-1.aspx

 Only 14 weeks to go people!!!

I'm hoping to lose 1kg per week for this challenge

TIME TO UP THE ANTE TO GET SERIOUS ABOUT MY COMMITTMENT TO TF AND A BETTER ME!!!

04/09/09: hoping for 2kgs*~2.3kgs lost!!! I'm in double digits now

11/09/09: DNW-went home to play netty GF and didnt get put on bc my ex coach is a selfish b****h!

23/09/09:

30/09/09:

TOTAL for SEPTEMBER: 2.3kgs so far
*need these numbers to make it to my 15kgs loss at the end of September
___________________________________________________________________________________________
Start Weight: 109.8kgs (13/07/09)
 

Weigh 105.something by end of July  (30/07/09) 

Lose 10kgs by my netty GF on 12th September 2009-REWARD: 2 x SLAP EYESHADOWS http://www.slapcosmetics.com.au/  (Achieved 04/09/09)

Stay in my size 18's for the netty trip (24/09/09)-REWARD: $20 at DIVA

_________________________________________________________________________________________

JULY TOTAL: (4.8kgs lost) ~ (REWARD tickets to VixensGF) GO VIXENS!!!

AUGUST TOTAL: (2.9 kgs lost)

SEPTEMBER RUNNING TOTAL: (2.3 kgs lost)

I have been vey slack with my exercise lately and started back on my treadmill this morning.  I walked for half an hour at 5 km /hour.  it was pretty easy going and I was going to step it up a bit tomorrow.

So Tomorrow I am going to give this a go and see how I go.  I have never run on my treadmill before so that will be interesting.  Hope I don't fall off.

ON TF MAINTENANCE SINCE 11/08/09 AND KEEPING IT OFF!

v  In 42 weeks (14/10/08 – 24/8/09)  TOTAL WEIGHT LOST 40.5 KILOS! 

v  I started at 110.4 kilos and dropped to 70 kgs. 

v  My waist measurement dropped from 98 cm to 74cm.  24CM LOST!

v  I started out as a size 18/20 top & 22/24 bottom.  I am now a size 10-12.

v  My BMI was 39.2 which was obese. I am now in a healthy weight range.

v  THANKS TF I COULDN’T HAVE DONE IT WITHOUT YOU!!

Liz's Journey >>> http://forum.tonyferguson.com/Topic503800-7-1.aspx

 Only 14 weeks to go people!!!

I'm hoping to lose 1kg per week for this challenge

TIME TO UP THE ANTE TO GET SERIOUS ABOUT MY COMMITTMENT TO TF AND A BETTER ME!!!

04/09/09: hoping for 2kgs*~2.3kgs lost!!! I'm in double digits now

11/09/09: DNW-went home to play netty GF and didnt get put on bc my ex coach is a selfish b****h!

23/09/09:

30/09/09:

TOTAL for SEPTEMBER: 2.3kgs so far
*need these numbers to make it to my 15kgs loss at the end of September
___________________________________________________________________________________________
Start Weight: 109.8kgs (13/07/09)
 

Weigh 105.something by end of July  (30/07/09) 

Lose 10kgs by my netty GF on 12th September 2009-REWARD: 2 x SLAP EYESHADOWS http://www.slapcosmetics.com.au/  (Achieved 04/09/09)

Stay in my size 18's for the netty trip (24/09/09)-REWARD: $20 at DIVA

_________________________________________________________________________________________

JULY TOTAL: (4.8kgs lost) ~ (REWARD tickets to VixensGF) GO VIXENS!!!

AUGUST TOTAL: (2.9 kgs lost)

SEPTEMBER RUNNING TOTAL: (2.3 kgs lost)

Yesterday I altered the angle on the treadmill and it is set like uphill now which I really felt the difference.  I have decided to just keep up the walking for now until I get a little more used to the treadmill thing.  I really want to try the running again though at some point.

I have copied your post and kept it for future reference.  Thanks

ON TF MAINTENANCE SINCE 11/08/09 AND KEEPING IT OFF!

v  In 42 weeks (14/10/08 – 24/8/09)  TOTAL WEIGHT LOST 40.5 KILOS! 

v  I started at 110.4 kilos and dropped to 70 kgs. 

v  My waist measurement dropped from 98 cm to 74cm.  24CM LOST!

v  I started out as a size 18/20 top & 22/24 bottom.  I am now a size 10-12.

v  My BMI was 39.2 which was obese. I am now in a healthy weight range.

v  THANKS TF I COULDN’T HAVE DONE IT WITHOUT YOU!!

I remember from a few years ago when i went to the gym that it is pretty similar with the jogging and walking, but they did it like this: walk 5mins, jog 1min, walk 5mins, jog 1min and so on for a half hour! I was good but i couldn't keep up! (but that was the excuse i was giving myself)

I am going to get brave and try this routine! I will let you know how i go too!!!!!

My Goal - Get to 68kgs by July 2010
Mini Goal - Get to 85kgs by 25th December!  

My Progress

Week	Date	Weight	Waist	Loss	Total
1	25/07	108.8kg	100cm	0	0
2	03/08	107.3kg	100cm	1.5kg	1.5kg
3	10/08	105.4kg	99cm	1.9kg	3.4kg
4	17/08	104kg	99cm	1.4kg	4.8kg
5	24/08	103.7	97cm	0.3kg	5.1kg
6	31/08	101.6	95cm	2.1kg	7.2kg
7	07/09	Didn’t	Weigh	In!	7.2kg
8	11/09	99.4kg	93cm	2.2kg	9.4kg
9	18/09	97.7kgs	92.5cm	1.7kg	11.1kg
10	25/09	97.9kgs	92.5cm	+200gms	10.9kgs
11	03/10	96.9kgs	92cm	1kg	11.9kg
12	09/10	95.8kgs	91cm	1.1kg	13kgs
13	16/10	95kg	90cm	0.8kg	13.8kgs
14

Christmas challenge ticker!!

Interval train like no one is watching

 

Liz's Journey >>> http://forum.tonyferguson.com/Topic503800-7-1.aspx

 Only 14 weeks to go people!!!

I'm hoping to lose 1kg per week for this challenge

TIME TO UP THE ANTE TO GET SERIOUS ABOUT MY COMMITTMENT TO TF AND A BETTER ME!!!

04/09/09: hoping for 2kgs*~2.3kgs lost!!! I'm in double digits now

11/09/09: DNW-went home to play netty GF and didnt get put on bc my ex coach is a selfish b****h!

23/09/09:

30/09/09:

TOTAL for SEPTEMBER: 2.3kgs so far
*need these numbers to make it to my 15kgs loss at the end of September
___________________________________________________________________________________________
Start Weight: 109.8kgs (13/07/09)
 

Weigh 105.something by end of July  (30/07/09) 

Lose 10kgs by my netty GF on 12th September 2009-REWARD: 2 x SLAP EYESHADOWS http://www.slapcosmetics.com.au/  (Achieved 04/09/09)

Stay in my size 18's for the netty trip (24/09/09)-REWARD: $20 at DIVA

_________________________________________________________________________________________

JULY TOTAL: (4.8kgs lost) ~ (REWARD tickets to VixensGF) GO VIXENS!!!

AUGUST TOTAL: (2.9 kgs lost)

SEPTEMBER RUNNING TOTAL: (2.3 kgs lost)

The program that I did was 50 seconds on 6.4km (which is literally the fastest I can walk without breaking into a run) and then down to 4.0 for 30 seconds, for fourty minutes. I realise it's not quite the same but I'm VERY unfit and I didn't have it on an incline. I'm buggered now but in a good way. I'm glad I got a tready that has interval programs, it'd drive me nuts having to change the speed every 30 seconds to 1 minute :S

But I'm definately going to keep doing things that way, it gave me a great work out and I whilst I felt like I was working hard I didn't have to dial it back.

Rebels With A Cause Challenge


Goal Weight
21kg in total lost in 2009. 9kg to go!
Pledged 3kg in the 2010 Going to Try Again Challenge, lost 6.1kg