Day 5: Fat Loss Quickie Review & Update
Welcome to Day 5 of the Lose Belly Fat & Computer Butt Challenge. (<– If you're just joining us, click here to see what this is all about and what it has to do with Internet Marketing.)
If you're not signed up yet for the daily “quickie exercises”, join us by clicking the graphic below:
I thought I'd read somewhere that we should do the two daily workouts separately, rather than back to back, but I couldn't remember why (or if I'd made that up).
So, I asked Fat Loss Quickie Scott for some research, so he sent me this today:
Quote from Home Office Quickie Workout Scott:
According to Dixie Stanforth, metabolism expert from the University of Texas at Austin, two smaller workouts can be just as effective as one. The reason being… apparently our metabolism stays revved up for at least an hour after a high intensity workout.
That's two extra hours that your metabolic furnace will be revved up.
Splitting up your workout boosts your metabolism twice, resulting in extra calorie-burning time over the routine if you hadn't split it up.
So, doing two smaller workouts each day (and even taking an extra 10 minute walk in the middle of the day) will help your body burn the fat faster.
I've gotta tell you, yesterday, I put off my workouts until late afternoon and I had the WORST day. Emotionally I felt puny, physically I felt like a slug, and mentally – I sure didn't get as much done. (Those of you on Twitter who saw my tweet about feeling LOOOOOOW and gave me hugs and a butt-kicking – I appreciate it much! I needed it.)
So, today, I'm going to get off my butt in a few minutes and do the resistance portion this morning, and do the cardio later in the day, to see if it makes a difference in how much I get done – and in my overall mood, as well.
Be sure to check in here today with your progress, concerns, and feedback.
All right guys. Let's find 10 minutes today to get healthier so we can enjoy the LIFESTYLE that we're working towards.
((hugs)) to all.
Nicole
PS. If you haven't listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie Interview: What is Success and How to Acheive It?
Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.
Nicole
September 4, 2009 at 6:53 amHey all.
My very good friend, Ronnie Nijmeh (who I interviewed for my podcast – listen here Ronnie Nijmeh: Online Business Success) will be jumping in today to join us.
He’s already IMing me saying “Did you do your workout yet, Nik? Hmmm?” so I know he’ll be another great accountability partner for us.
Please welcome him. He totally ROCKS!
Scott Tousignant - Fat Loss Quickie
September 4, 2009 at 9:51 amAbsolutely awesome interview with incredible resource tips! Love every second of it!
Ronnie Nijmeh
September 4, 2009 at 7:32 amThanks for the swift kick in the right direction, Nicole!
I did my first workout just now – I actually did Day 4 and Day 5 to catch up… and I was sweating after the first 3 minutes! haha 🙂
Nicole, I’ve gotta say: I love you and hate you at the same time! LOL!
I’m feeling really energized and I’m so excited to continue with this challenge. This kind of accountability keeps us all going strong – if you haven’t done your workout yet, go NOW.
Stop reading and start working out. Go! Then come back and report your progress. 🙂
Nicole
September 4, 2009 at 7:56 amWoo hoo! Way to come in like a tiger.
Go Ronnie!
Angela Wills
September 4, 2009 at 10:41 amHey Ronnie! Awesome to see you’ve joined in – what amazing company we all have here with everybody on this challenge.
Yep, Scott, Ronnie and I have chatted before and I’m about an hour north of Toronto.
Way to jump in Ronnie! I did my day 4 workout today because I missed yesterday… was busy with my dating anniversary with dear bf.
I’ll report in on day 5 tomorrow. 🙂
Scott Tousignant - Fat Loss Quickie
September 4, 2009 at 9:51 amHa!
LaTara threatened to throw the stability ball at me after yesterday’s workout because her arms were like noodles 😉
Really great to meet you Ronnie. Can’t believe what an awesome connection this is and to think that you live just a couple hours away.
I know another Fat Loss Quickie member, I think Angela Wills, lives in Sutton… not too far from you too.
Nicole
September 4, 2009 at 7:55 amWhew. Just finished the workout/resistance portion (I never know what to call it) – the NON-cardio part.
My abs are KILLING me! And, my shoulders are super weak because of past injuries, but that shoulder exercise felt great (plus, trying to stay on the ball at the same time kept my abs strong).
I did not have a smaller ball handy, so I used the big blue ball for the “ball pass from hands to feet” thingie and it worked just fine.
I have good news, too, guys. Month one is M-F repeated for four weeks. So, all of the exercises we did this week? We get to keep doing them. I, personally, am glad, because it’ll help me to see my progress, plus, I think I’ll do much better the second time around. And, I can spend less time LEARNING how to do the darned things and more time actually DOING them!
We can then choose whether to continue on to a new set of Scott’s Quickie exercises in month two – which will be the beginning of October. (It’s not billed automatically, but we’ll get the link to continue at the end of the month.) I think that’s how it works. Scott will correct me if I’m wrong. 🙂
I’ll check in after cardio.
AND, you know I’ll be hunting you down on Twitter if you don’t post, so get your workouts done!
Scott Tousignant - Fat Loss Quickie
September 4, 2009 at 9:47 amWay to go Nicole with that exercise thingie 😉
You nailed it Nicole… it’s all about progression. For the next three weeks it’s all about trying to make small improvements to what you’ve accomplished this week whether its…
decreasing your rest periods
doing a few more reps
increase the weight (from soup cans to actual weights ;))
And yes Nicole, near the end of this month all Fat Loss Quickie members will have the option to join the Fat Loss Quickie Club where they’ll get…
5 new and unique workouts
5 new and unique cardio sessions
more daily motivation audios
more Unstoppable Fat Loss audios
more accountability calls
and much more 😉
The Fat Loss Quickie Club is a monthly membership at $19.95/month. So same low price and same great value 😉
I love variety and 4 weeks seems to be my limit for following a program and experiencing great results.
Plus I find that changing my routine every 4 weeks keeps me motivated.
I do like to follow a program for 4 weeks and continue to progress from week to week because you get to see how effective the program is for you. If there’s too much variety, you’ll never know what works best for you.
I didn’t want to do an upfront “Forced” membership. I wanted to deliver a high quality program and earn your trust. Then, if you want more of my high quality programs you can make the decision to join the monthly program.
It’s a model that I am most comfortable with and is alignment with my values.
The Mom
September 4, 2009 at 10:43 amHi all!
She’s back… 😉 Feeling really good today. The exercises are definitely making a difference. Good sore muscles, backs of my legs, those nasty hamstrings that have troubled me in the past. I look forward to “more sore!”
I’m going to do my two sessions today starting with the cardio first, simply because I don’t have my floor ball yet, and will go to Nicole’s house to do the weight session later this afternoon/evening.
If the weather cooperates, I’m hoping for a bike ride later, too. (Nik?) I’m actually going to cut my work day a bit to try and fit everything in. As I discovered yesterday, if I sit my computer butt down for 6 or 7 hours, and don’t exercise like I should, I get about 3 or 4 hours of actual productive work done… whereas, if I sit my computer butt down for 3 or 4 hours and get my exercise in, I get like 6 or 7 hours worth of productive work done. Go figure… I guess this exercise stuff actually works. 😉
Thanks to all you great folks out there egging… oops, I mean cheering me on!
Nicole
September 4, 2009 at 10:47 amThat’s incredibly profound, Mom.
No wonder I’m so smart! Thanks for the good brains. 🙂
Scott Tousignant - Fat Loss Quickie
September 4, 2009 at 11:01 amI couldn’t agree with you more! Days when I don’t exercise I get less done even if I spend more time working… go figure eh?
When I see entrepreneurs working more and more hours trying to ‘force’ their business to grow, they end up wasting more and more time.
That’s why I recommend a balanced approach. Some say balance is impossible, but I say, that’s just because you fully realize that spending some time taking care of your health and spending some quality time with your family, will actually improve your business.
I find that many people think that, “When I make my first million… then I’ll be able to afford a balanced life.”
This is bass ackwards!
Go for a balanced approach and success will come. And you’ll realize that you don’t need millions to be happy.
Love you all!
Arika Lewis
September 4, 2009 at 1:03 pm“Bass ackwards” – I thought I was the only one who used that term!
I agree with Mom – I didn’t work out yesterday and the day just seemed to take over on me…Not productive at all and just plain yucky! (Can’t tell I’ve got toddlers can ya?) 😉
The Mom
September 4, 2009 at 12:30 pmYikes ya’ll… I just did today’s cardio. 😮
Okay, a confession first… I’ve done squats before in my life and they normally hurt my lower back. So, because I don’t want to get hurt right out of the gate here, I chose to eliminate the weights and just do the squats sans-weights (just my own body weight, which should be sufficient! ha!).
They went great! I do have noodle legs right now, so that’s good. And, I DID do all 100 squats, right along with Scott. 😉 Okay, without any weights, but still???? Pretty good, I think, I hope.
I’m off to Nicole’s house now for a bike ride (hopefully about 9 to 12 miles, depending on the weather), so it’s a great day!
Later all, and don’t fear the squats, too much anyway. I’m going to do them again tomorrow with weights and see what happens. 🙂
Scott Tousignant - Fat Loss Quickie
September 4, 2009 at 12:34 pmWay to GO!!!!!
You certainly aren’t the only one that did that cardio session without using any weights. That’s a smart way to start and you know that you can make progress next week.
If squats ever bother your back check out the blog post that I did about bad knees. There’s a squat that I do with the ball against the wall that makes it easier on your back.
Here’s the post…
http://fatlossquickie.com/blog/30-day-home-office-fitness-challenge-day-21-bad-knees/
Enjoy the bike ride!
Judi
September 4, 2009 at 2:24 pmIt’s day 5. I can’t believe I just did 100 squats. Though I have to tell you after those making it up the 16 stairs in my house to the shower was a bit of a challenge! I felt everyone of those stairs! And I used a wimpy weight! I am so proud that we all made it to day 5! Here is to next week!
Nicole
September 4, 2009 at 3:08 pmMy mother is evil.
She made me do the 100 squats before we went on a bike ride.
Well, that’s not exactly true. I read in her comments that she did the 100 squats before she got here for the bike ride and I couldn’t have her show-boating on my blog. lol! So, I had to try to keep up.
So, 100 squats (FEEL the burn!) followed by a bike ride (FEEL the burn more!)
Very glad that I’ll have two days off. Except that mom plans to take me on 10 mile bike rides both days.
((Gripping ahold of my desk.))
SAVE ME!!!
Scott Tousignant - Fat Loss Quickie
September 4, 2009 at 3:12 pmI LOVE it! Is mom for hire? She’d make a great drill sergeant… I mean personal trainer 😉
Nicole
September 4, 2009 at 3:21 pmHer mom (my Gramma) was a Marine, so don’t get her started. 😀
Erica Cosminsky
September 4, 2009 at 4:45 pmWow Nicole. That’s pretty cool. Jonathan (Riley’s dad)was a Marine for 10 years. Semper Fi to Gramma. 🙂
Erica Cosminsky
September 4, 2009 at 5:39 pmOk. So I am a few days behind you guys on the actual workouts because we were walking before. (And for those of you that noticed my post is an hour after my Tweet about having my butt kicked) I did the alt leg video again, and both the “Monday” workout and cardio all at once. My upper thighs are burning very nicely. Then my daughter demanded to go to the park. So I got a little more than a miles walk in carrying a 35 pound child.
Which leads into my question for the day. Scott, I have a set of dumbbells that I bought years ago of 2, 3 and 5 lb weights. I started with the 3 lbs today because I wasn’t sure what I could do. I was able to do like 40 of the dumbbell chest press with no problem. So I got the 5s. Still no problems doing them easily. I carry around Riley all day long so 35 of carry weight is no problem. Based on that, if I was going to buy more weights what weight would you suggest.
I might eventually look to get some adjustable weights but I don’t think I want to right now.
(One good thing I found at the park- As I said before I had some issues with stairs and I don’t have a step stool so I didn’t do the step ups in the leg workout- until I went to the park. While my daughter was on the slide it occurred to me to use the slide steps. Since they are more “child” sized, I didn’t have as much problem as I do with normal stairs. :D)
Thanks for all the support (By the way, I remembered my amino acids 🙂
Erica
Scott Tousignant - Fat Loss Quickie
September 4, 2009 at 5:56 pmWay to go Erica! Glad to hear that you remembered your amino’s… hope you took your omega’s too 😉
If you could do the 5’s easily for chest press, I’d say 15’s would be a good choice for you.
So maybe getting some 10’s and 15’s would be good for ya.
Child size steps are great for now. It’s all about progression. Can’t wait to see what you are doing three months from now.
You have all made this week very special for me. Thanks a million.
We’re just getting started 😉
Lexi Rodrigo
September 4, 2009 at 4:05 pmMy arms hurt more than anything else, but I’m pumped! Finally saw the standing-on-chairs exercise today, but like some of you, I stayed on the floor.
BTW, Scott, I have those exact same folding chairs – did you get them from Canadian Tire as well 😉
Ronnie, welcome on board! Great time to be getting into shape for the big wedding!
I’m actually enjoying the workouts but I need some help – somebody keep my kids away from my canned beans and stability ball. They love it too much, LOL!
The Mom
September 4, 2009 at 4:34 pmThese legs are nothin’ but noodles! Yikes!
Hey, Judi, you and me both about the stairs. Check this out… so I’m done with my cardio (the infamous 100 squats) feeling pretty good, when I head out the door to go to Nicole’s to go on a bike ride. There I am, at the top of a flight of stairs – exactly 16 steps! Ha! I headed down and my legs were just crazy noodles!
Okay, I get down to the car and realize I forgot my phone. Geez… So, for safety sake, I never leave the house anymore without my phone, although today I seriously debated the wisdom of going BACK up those stairs AND down again. 😮
I went back up. OMG! That was quite a trick navigating around on serious noodle legs. Anyway, just thought I’d tell you that I hear ya, Judi!
Yes, I have completed both sessions today and, in between, took about an 8 mile bike ride with Nicole. Oh boy… We’re going to feel this tomorrow. Glad it’s a day of rest, although I plan on grabbing Nicole tomorrow and ride bikes again.
Drill Sergeant, eh? The apple doesn’t fall too far from the tree, as you’ve heard me say before. Yup, my mother was a Corporal in the Marine Corp during WWII. 🙂 I was raised by a Marine, so that might explain a lot. 😉
Thanks everyone for all the support. I love the community here and can’t wait for Monday! 😉
p.s. Hey Nicole, see ya tomorrow for a bike ride. 🙂
The Mom
September 4, 2009 at 5:20 pmOkay, I’m home from Nicole’s house, which means I had to go back up those 16 steps. 😮 I should have stayed overnight. But, I made it, noodle legs and all. 🙂
Can’t wait to go on a bike ride tomorrow! Is anybody else doing something this weekend for exercise?
Hey Arika, “bass ackwards”… ha! I thought my family was the only ones who said that, too! Gotta laugh, eh?
Thanks for the fun this week, all ya’ll!
😉
LaTara Ham-Ying
September 5, 2009 at 10:30 amOk, I am a day late checking in. Yesterday I the honor of watching my 17 yr old and his football team cream another team 54 to 6. They called the game in the 3rd quarter.
I have to say that I did not think on day 1 this would be worth my while. I am a skeptic at heart. Can I say I was just WRONG!!!!
I am getting more of a workout with Scott’s intense 10 minute workouts than I do with the hour long sessions I do.
I also like being called out on Twitter by Nicole!
Scott I don’t want to throw the ball at ya anymore but who knows what tomorrow brings 🙂
Scott Tousignant - Fat Loss Quickie
September 5, 2009 at 10:44 amWow LaTara… You just made my day!
I love it when I hear that someone is skeptical at first, took the leap in faith, and move onto experience the benefits of the program.
Accountability is tremendous. You’ve put it all out there on this blog, on your own blog, and in the Fat Loss Quickie community.
Twitter is awesome for accountability and I’ll be sure to check in on you frequently.
Tweetdeck is giving me issues with adding people to groups right now.
Speaking of Twitter, any time that you speak about Fat Loss Quickie I would love it if you used the hashtag #FLQ
That helps me track our group too.
LaTara, have you been finding new healthy food choices and adding it to your nutrition plan?
Love, love, love your positive energy and look forward to sharing it with the world. You have so many wonderful gifts that you offer to the world. Thanks for making a difference.
Angela Wills
September 5, 2009 at 1:33 pmYay I just finished 100 squats! hehe, never thought I’d say that in my lifetime.
Scott, I think this has been the first week EVER where I’ve used so many of my muscles. I mentioned on our call that I lost 30lbs on my own before like three times and all those times was really just due to walking and eating right. I have NEVER done weights or much ‘cardio’ stuff other than some aerobics and aquafit and wow I can feel the difference in really using my body.
Feels like my body is thanking me for finally getting to do some work!