In the Zone, your diet accounts for 80% of your fat loss, while exercise accounts for about 20% of your fat loss (I don't remember where Barry Sears wrote that, but I remember reading this). We tend to focus so heavily on our eating here, but the other 20% is just as important, even if it s only a fraction of the total picture.

Many people log their diet journals, some people like to post their daily diet journals in the forums. I thought it would be fun to start an exercise thread. This is for all who would like to participate. So lets get moving!

To start it off...

yesterday:
biking 37 min moderate pace
Leslie Sansone walking 41 minutes
pedometer 10,000+ steps

MY daily goal for my pedometer is 10,000 steps.
I normally don't do both the biking and Leslie on the same day, but my pedometer was seriously lacking, and I needed to get more steps in!

Saturday: hiked for 35 min on the ice age trail, We also went geo-caching which helped my pedometer. Didn't get my 10k steps, but close.

Sunday morning, Singapore:
Woke up 11:00 AM, after getting to bed at 3:00 AM, after 30 hours of travel,
22 hours flight time.
.
Started with warm-up exercises, 15 minutes.
Walked to the fitness gym, did my Core Super Slow lifting,
and then my Peak 8 HIIT on recumbent bicycle.
.
After Zone breakfast, walked the large 2-mall complex at the hotel area.
Walked to the nearby mall, had a light lunch.
(Some kind of Singapore hot plate: no noodles, no rice, meat (P) and veggies.)
Took a cab and had a 1 hour full body Javanese style massage.
.
Returned, rested, pedometer showed 11000 steps.
Had Chicken Curry dinner: Chicken and spices, and only 1/4 cup of the rice.
(And one of the two complimentary beers - it was a treat, cheat meal!)
Went back to the gym, and sat in the hot tub and the sauna.
.
Talked to my beautiful wife (12 hour time difference).
Watched a little TV.
Had a Zone snack, 1 block (the now defunct Granola).
Body well rested and kinks worked out from traveling.
Retired at 11:00 AM, and then found myself well rested and wide-awake at 4:30 AM,
hence this post.
.
Monday will be a rest day, exercise wise.
And my last sleep-in day before going to the local office mid-day with a Zone Foods packed lunch
to check on the set-up for my 4-day presentation/training delivery to the local ASEAN consultants.
And then a later appointment with a local Chiropractor, arranged by my friend and Chiropractor in NH.

Busy day (and sounds like a lot of fun) for you!

I have been sedentary (too sedentary for me) today while going to church and then spending much of the afternoon with the inlaws. Got some grocery shopping done, and now eating a snack, contemplating a bike ride. Don't know if I will get my 10K today...

I rode 14 miles on my bike today, moderate pace (seemed more tired today and so not as fast as I usually go). If I convert the bike ride into steps, then I will have exceeded my 10K goal on the pedometer.

I either run 3 miles or jump on a mini tramp for 30 minutes every day. I do very intense but very brief isometric exercises 3 times a week, legs one day, arms & shoulder another day, and chest and back on the last day.

Have still been thinking of running, just haven't taken the dive into it yet. We were inspired to start training after watching some runners in a 13.1 half marathon today.

NO MORE THINKING ABOUT IT!

I started my "couch to 5K" training program. This week, the plan is to start with a brisk 5 minute walk, then alternate 60 second jog with a 90 minute walk, for a total of 20 minutes. This should be done 3 times per week for the first week. So, will aim for doing this again on Thursday and Saturday (don't think I will be able to fit it in on Wednesday as I have another commitment that evening).

I started today, have to admit it wasn't easy and I am not at all impressed by my time. After the 20 minutes, I walked another 10 minutes, so got a total of 2 miles in altogether (15 minute mile). Considering I normally walk at a 17 min mile pace, that isn't much faster. But, speed isn't what I am after. I just want the endurance!

I do balancing exercises (on an Airex balancepad, a 2 1/2 inch dense foam pad: http://www.bebalanced.net/bebalanced.html?&L=1) and stretching daily, a 45 min strength training session 3 times a week, yoga (2 1-hour classes per week and another 2-3 shorter sessions at home) and hike of take a walk 5 days a week (snowshoeing in winter). I take one day off to rest, no exercise except for the ones with the Airex pad and the stretching. The balance stuff began as rehab 5 years ago and has become a necessity (an accident 5 years ago resulted in a chronic vestibular challange), but it also gives me excellent lower body strength and toning.

Busy day at the office in Singapore, on lunch break (Zone Flat Bread +).
Yesterday was a set-up day.
Today through Friday, delivery to internal Asian consultants and Business Partners.
Started with early morning Tabatha protocol, using body weight exercises.
4 sets.
Will try to do some Super Slow heavy weight lifting, this evening.

Wow! I am sore this morning! Today will definitely be a biking day!

Long time since I posted here, although I still remember a few of the names and faces.

Monday:

1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barbell Squats
+Bench Press
+Deadlifts
+Pullups/Chins
+Back extensions
1/2 hour hike with the dogs post workout
1/2 hour hike with the dogs before bed

Tuesday:
1 hour (3.5 mile) hike with dogs
1 hour Hatha Yoga
1 hour (3.5 mile) hike with dogs (yet to be done -- tonight before bed)

Plan for Wednesday:
1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barball Back Squats
+Standing Barbell Press
+Clean
+Close Grip Bench Presses
+Roman Chair Sit-Ups
1/2 hour hike with dogs post workout
1.0 hour (3.5 miles) hike with dogs before bed

Long time since I posted here, although I still remember a few of the names and faces.

Monday:

1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barbell Squats
+Bench Press
+Deadlifts
+Pullups/Chins
+Back extensions
1/2 hour hike with the dogs post workout
1/2 hour hike with the dogs before bed

Tuesday:
1 hour (3.5 mile) hike with dogs
1 hour Hatha Yoga
1 hour (3.5 mile) hike with dogs (yet to be done -- tonight before bed)

Plan for Wednesday:
1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barball Back Squats
+Standing Barbell Press
+Clean
+Close Grip Bench Presses
+Roman Chair Sit-Ups
1/2 hour hike with dogs post workout
1.0 hour (3.5 miles) hike with dogs before bed

Good to "see" you again!

Tuesday: 64 min biking
also have registered 7000+ on pedometer, should easily score 10K steps with the activity conversion.

(too sore for running today, LOL)

Welcome "back".
.
I did heavy lifting last night
(as well as Sauna and Hot Tub, skipped Steam Room.
Wednesday morning (Tue evening back home):
Warm-Up and Body-Weight Tabatha protocol.
Static stretch after.
Tonight, plan Peak 8, recumbent bike.
Oh yeah, and Sauna and Hot Tub! LOL

BTW, for those not familiar with the "Tabata protocol," that John mentioned, it is so-named because if its inventor: Izumi Tabata. Mr. Tabata is the Japanese coach who came up with this particular varient of High Intensity Interval Training (HIIT) for training Japanese speed skaters. For those unfamiliar with the Tabata protocol, it involves a "sprint" portion lasting 20 seconds followed by a rest period of 10 seconds. Eventually, people work up to about 10 such bouts of 20/10 (5 minutes total). The last time I was posting regularly here, I wrote about the effectiveness of HIIT training for fat loss. The Tabata protocol is damned good and effective (as well as brutal) variation on HIIT.

Nice to "see" you again too, Cat. Not sure why I keep getting double posts... annoying.

Matt, I remember when you were here before and discussed HIIT--I wasn't sure if you were the same Matthew, but now I know (we had 2 Matthews posting at that time).

So, I am going to have to get creative with getting in some meaningful exercise today. I have a full schedule, working and then I have to take my son to his last confirmation class for the year--which is a bowling party. I am a small group leader, so I have to be there, too. If I were bowling by myself, I could turn it into an aerobic activity. But, bowling with others really slows down the pace!

Will have to sneak in some walks, perhaps do some Leslie Sansone after I get home tonight... TBC

Yes Cat, that was me. I was "powerlifting" Matt and the other Matt was "crossfit" Matt -- not sure why I remember that... lol

LOL!

[quote]
Posted By Matthew on 25 Apr 2012 10:10 AM
BTW, for those not familiar with the "Tabata protocol," that John mentioned, it is so-named because if its inventor: Izumi Tabata. Mr. Tabata is the Japanese coach who came up with this particular varient of High Intensity Interval Training (HIIT) for training Japanese speed skaters. For those unfamiliar with the Tabata protocol, it involves a "sprint" portion lasting 20 seconds followed by a rest period of 10 seconds. Eventually, people work up to about 10 such bouts of 20/10 (5 minutes total). The last time I was posting regularly here, I wrote about the effectiveness of HIIT training for fat loss. The Tabata protocol is damned good and effective (as well as brutal) variation on HIIT.
[/quote]
.
You can start with one or two cycles and go to three cycles, stay there for a while,
and then work up to 4 cycles, etc.
.
And very easy to do and easy to work up to 10 cycles using body weight exercises.
Can be as simple as alternating between Push-Ups and Prisoner Squats.
Or add in Mountain Climbers.
.
Also, D. Mercola's termed "Peak 8" is also a HIIT variation.
Using any cardio equipment, I use Recumbent Bicycle.
.
PEAK 8 protocol:
2 minute easy warm-up, 20 sec harder and faster, 40 second moderate, repeat for 8 cycles, 2 minute cool-down.
12 minute HIIT.
OR
2 minute warm-up, 30 sec High Intensity, 1 minute moderate, repeat 8 cycles, 2 minute cool-down.
16 minute HIIT.

John makes a very good point about easing into HIIT training, either by doing less intense sprints or fewer cycles (or both) and gradually working up to greater intensity and more cycles.

Today:

1 hour hike with dogs this morning

Afternoon wil be spent cleaning out the garage

1 hour hike with dogs in the evening

1 hour of Hatha yoga (if time permits)

Tomorrow:

1/2 hour walk with dogs in a.m. (and used as a warm-up for...)

1.5 hours of weight training consisting of:
+Barbell Back Squats
+Bench Press
+Deadlifts
+Pull-ups/Chins
+Weighted Back extensions

1/2 hour walk with dogs as cool-down from weight training

1 hour hike with dogs in the evening