Saturday, March 20, 2010

Slow Burn Week One

Okay, I just got back from the 3 annual Low Carb Cruise to the Bahamas and I'll admit, I'm fired up now!

I'm ready to drop these last pounds for good!

One thing I'm trying is Fred Hahn's Slow Burn. It's a strength training program that I'm hoping will boost my metabolism and make me stronger and leaner in the process. I got to visit with Fred on the cruise and he really made me think about my workout routine, which consisted of jogging 2-3 miles 2-3 days per week, an hour of aerobics (usually Zumba) and occasional weightlifting. He told me I was stressing my body too much with the jogging and that unless I just loved it, it wasn't necessary and could actually be harmful in the long run. So...I committed to 12 weeks of Slow Burn and want to use this blog to document my results.

Week 1--began the workout by first downloading the free ebook from Fred's Website: I read the book, and headed to the gym.

The method behind the madness is to lift heavy weights very slowly until your muscles are completely worn out and you can't lift any more. The weights have to be heavy enough that you can't do any single set more than 6 repetitions and 90 seconds. The whole workout only takes about 20 minutes!

I started by comparing the machines in the pictures Fred posted with what the Y had. I found the closest options I could and dove in. I had lifted weights in the past so I started with those weights and found adding about 20 lbs to them was sufficient to get me in the range I wanted to be in. Believe it or not, there were some machines I could not do more than 3 repetitions on and that is ok. By the end of the workout both days I felt like a limp dishrag. I was also totally surprised that my heart rate went up as well!

I'm keeping my carbs low and have cut out diet soda altogether this week.

I'm encouraged so far. My official weigh in will be Monday, but as of this morning I'm down 5 lbs. Not a bad start!

1 comment:

  1. Look into "Tabata Training". These are short, high intensity exercise routines that strengthen the cardio system and help weight loss.


    It's tough and it's hard, but it's a lot easier on the joints, etc than endurance training.