Loss of 1.0 lb from last week. Goal is to lose 3 more lb by Feb 24th to weigh 222 lb.
Just picking away at the flab, bit by bit. I like that Hannah has been posting her weekly workout plans. Here is mine:
Tuesday 5:30am 25 min cardio 12:00pm 30 min upper body weights part 2
Wednesday 5:30am 25 min cardio 12:00pm 30 min lower body weights part 1
Thursday 5:30am 25 min cardio 12:00pm 30 min lower body weights part 2
Friday 5:30am 25 min cardio 12:00pm 30 min upper body weights part 3
Saturday 6:00am 30 min cardio
Sunday nothing but rest
Monday 5:30am 25 min cardio 12:00pm 30 min upper body weights part 1
For cardio, I plan to do the following at least once per week: treadmill, stairmaster, eliptical, stationary bike, and recumbant bike and I try not to do the same type of cardio two days in a row. I also try to avoid more than two treadmill per week or my feet are tight and heels ache. I burn around 350-450 calories doing cardio and about 250-300 calories in weight lifting according to my heart rate monitor and the daily plate calorie estimations. My average heart rate in cardio today was 153 with a max of 170 and I was in the 65-85% zone of 142-162 for 20 minutes of the 25 minute workout. Which is a little higher than typical but not the highest, stairmaster puts my average at 156.
For my upper body p1
chest, shoulders (bench press, shoulder press, dips)
For my upper body p2
bicepts, tricepts, forearms (dumbell curl, barbell curl, lying dumbell extension, cable extension)
For my upper body p3
upper/lower back, abs (assisted chinups, seated rows, lat pull, crunches)
For my lower body p1
quadricepts, hamstrings (squats, leg press, lying leg curl, lunges)
For my lower body p2
calves, inner thighs (standing calf raises, thigh machine)
I lift weights in a controlled manner very slowly and with proper form. I am trying to ease into it so I don't get injured. Which also means I am asking girls if they are done with their weights so I can use them :(
If it works out, I plan to make changes to this schedule using a personal trainer to help me get the most benefit from it. It may not work out to have a personal trainer, but that is no reason not to do it nor is it a reason for me to wait to start. I might also try adding swimming in the cardio cycle on Saturday where I have more time to change.
2 comments:
I think it has really helped me to record the goals each week- it makes the successes and failures right there and so far makes it easier to make realistic goals.
Yours are impressive! Don't they (the proverbial they) say that the slower you take the weight off, it is more likely to stay off? Chipping away at the fat is just what I want to do!
Your cardio/strength goals are great. I think it is cool that you are mixing it up. I bet you won't plateau as much that way.
I believe in "Easy come, easy go" and also that what comes at a great sacrifice and with steady persistent effort will be around for a long time. Like saving money, you could save a ton of cash really fast, but by making a habit of saving a little, over time, you could have many many more times the money that you would have by saving briefly then quitting. You could lose a lot of weight with a crash diet really fast, but you could lose even more with smaller changes and persistent effort over time as long as you track progress and make adjustments.
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