help menu

Join us on the Community Forums!

  • Community Guidelines

    The Fitbit Community is a gathering place for real people who wish to exchange ideas, solutions, tips, techniques, and insight about the Fitbit products and services they love. By joining our Community, you agree to uphold these guidelines, so please take a moment to look them over.

  • Learn the Basics

    Check out our Frequently Asked Questions page for information on Community features, and tips to make the most of your time here.

  • Join the Community!

    Join an existing conversation, or start a new thread to ask your question. Creating your account is completely free, and takes about a minute.

Not finding your answer on the Community Forums?

Cancel
Turn on suggestions
Showing results for 
Show  only  | Search instead for 
Did you mean: 

My New Workout...

‎05-19-2018 17:03 - edited ‎05-19-2018 17:18

‎05-19-2018 17:03 - edited ‎05-19-2018 17:18

fullsizeoutput_69b.jpeg

Since I'm currently in a maintain phase because of the 136 pounds I have lost over the last 14 months, I have decided to concentrate on my workouts.

 

At the suggestion of my wife, I started to re-incorporate the concept2 rower into my routine, and have been loving every minute of it.

 

Instead of doing thirty minutes of rowing after my weight lifting, I have incorporated the rowing into five 1000 meter sprints after each lift. I do six lifts per workout and I break up my workouts into these body parts:

 

  • Chest, Triceps, Abs (day one)
  • Back, Biceps, Lower Back (day two)
  • Rest Day (day three)
  • Legs and Shoulders (day four)
  • Repeat day one, day two, etc.

 

So with 6 lifts on each workout, that's five 100 meter sprints between each lift. My heart rate graphic (attached, on a Leg and Shoulders Day) shows the sprint spikes. What I love about this routine is two things. (BTW, each sprint takes me about 4:13 (the fastest I have done) to 4:35 to complete. A total of 5000 meters.)

 

  1. I don't do all my cardio at once
  2. The sprints help to keep my heart elevated when I do my lifts.

I've been doing this for the last three weeks and I have to say that I'm loving it. It's a pretty intense workout, and I'm drenched in sweat after. It takes a perfect 1.5 hours for me to complete my workout.

 

And while I'm pretty beat after the workout and feel fully "worked, but not falling over", It seems that I do not feel run down after the last three weeks.

 

I can really handle this way of working out so much better than leaving all my cardio toward the end.

 

I thought I would share in case others have a hard time with doing cardio for long lengths of time.

 

🙂

 

 

Best Answer
5 REPLIES 5

‎05-21-2018 06:16

‎05-21-2018 06:16

Sounds like an awesome workout!

Community Council Member

Wendy | CA | Moto G6 Android

Want to discuss ways to increase your activity? Visit the Lifestyle Forum

Best Answer

‎05-21-2018 11:18

‎05-21-2018 11:18

Nice job on the weight loss!!! How did you do it?

Fitbit Flex - Fitbit Charge - Fitbit Blaze - Fitbit Versa
.

Whats Worth The Prize Is Always Worth The Fight!
Best Answer
0 Votes

‎05-21-2018 12:41 - edited ‎05-21-2018 14:23

In response to rylohnes

‎05-21-2018 12:41 - edited ‎05-21-2018 14:23

I started at the end of December 2016.

 

Stage 1: Jan 2017 to March 2017

  • All I did was remove fast food and anything liquid that contained calories (except protein/Meal Drink). Still ate processed food and other stuff, but didn't hit the fast food joints.
  • Did some walking 2-3 times a week.

 

Stage 2: April 2017 to July 2017

  • Joined a gym and did a whole body weight lifting program
  • Continued to walk 2-3 times a week
  • Didn't really do anything different with my eating (same as stage 1)

 

Stage 3: August 2017 to present

  • Started tracking my calories and moved to more healthy nutrition, lowered carbs, etc. Focused on REAL food and minimized processed food (except supplement foods like bars, etc.)
  • Changed my workouts to include a more advanced routine, still focusing on weight lifting, but adding more cardio into the workouts.

Currently I'm in a more maintenance stage because basically my body has given me the "finger" and really won't budge on anymore weight loss. So, with the advice of my weight loss doctor (who has been with me from the beginning), I'm going to try to maintain my weight for 6-8 months and make that my success for now.

 

I recently lost 2 more pounds, but I chalk that up to weight fluctuation more than an actual weight loss. I'm trying to get to 275. My long term goal is 250, but that might take a while.

 

Right now, I'm focusing on increasing my intensity of my workouts, hence the new above routine. Time to lighten up (not too much) and have some fun.

 

14-15 months of dieting has really lowered my metabolism.

 

I posted this recently on my situation: Hard Dose of Reality

Best Answer

‎05-22-2018 07:02

‎05-22-2018 07:02

Are you lifting light weights for large reps or speed?

 

I'd think the rowing between lifts would hinder recovery if you are lifting heavy.

Best Answer
0 Votes

‎05-22-2018 11:54 - edited ‎05-22-2018 11:55

In response to Mukluk4

‎05-22-2018 11:54 - edited ‎05-22-2018 11:55

When I went with this routine, I decided to do a "high rep to failure" weight routine with some drop sets thrown in.

 

And yes, adding the five 1000 meter sprints does take energy away from the lifts, but I really like the high rep to failure sets. I feel the muscle being worked and I'm lifting more methodical, and steady. I'm not really doing the reps fast, but more of a 2 secs on the positive and like 3-4 secs on the negative. That's pretty normal speed.

 

My current goal is to burn calories. I'm loving it.

Best Answer