Week 4 – Days 3 to 7 – Hard work

Fairly normal week. I have been working out everyday. I had substitute instructors who worked me quite hard.

I learned about interval training. For example, on the treadmill, I start at a pace of 3 and incline 3 for 1 minute. Then, 2nd minute I go for pace of 3.5 and incline of 4 (Heart rate goes up a bit). 3rd minute – back to 3 and 3 (Heart rate recovers). 4th minute up to pace of 3.5 and incline of 5. 6th minute back…so on and so forth. At some point the heart rate fails to recover – that’s my metabolic threshold. You can learn more about this in this interesting article.

As you can see from the chart below, my carbohydrate to protein ratio has improved from 1.2:1 to 0.91:1. I did notice however that my fiber consumption is a bit low this week. There is also some correlation to the steps (or NEAT) to the calories I consume.

Here’s a video on how to make a salad from HowCast. Though Youtube has lot more videos, Howcast videos are more instructional.

I go in from my official weigh in tomorrow. Let’s see if I lost any weight in week 4. I am hoping for at least 2 lbs.

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