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Thursday, March 2, 2017

Myths on Exercise and Weight Loss

Exercise is a critical component in any effective weight-control regimen. Unfortunately, some people have misconceptions about weight and exercise. Here are some them:

Myth:Exercise increases your appetite.

Fact: Exercise is actually more manageable after exercise.

Myth: In order for exercise to be worthwhile, you must work out everyday.

Fact: Three times a week for around 20 minutes each time will burn off a significant number of calories.

Myth: Exercise must be extremely vigorous to achieve weight loss.

Fact: Moderate exercise like walking, if done on a regular basis, can be effective. Daily 30-minute walks can burn up to 15 pounds a year.

Myth: The more you sweat, the faster you lose weight.

Fact: There is no benefit to exercise sweating. It can even be dangerous. So don’t overdress for exercise, and don’t wear “sauna suits.”

Myth: Aerobic exercise is no better than any other form of exercise for weight loss.

Fact: Aerobic exercise (like cycling, walking or swimming) speeds up your metabolism for 4 to 8 hours after you stop exercising. Therefore, additional calories will be bunred off long after you finish working out.

Available link for download

My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13): 50 pounds!

I normally only weigh on Friday mornings because it is only necessary to weigh once a week. However, I did today as well, because as of Friday, I was at a 49 pound loss and I worked my butt off to finally reach 50!

Meal 1 (7:15 AM)

Meal 2 (10:30 AM)

1 pack of Kays Natural protein chips and fresh grapes

Meal 3 (1:15 PM)

Meal 4 (4 PM) - [Pre-workout]

1 Quest Bar and an apple

Gym: 5-6:15(30)

Meal 5 (6:30 PM) [Post workout]

1 cup of Light and Fit 80 calorie greek yogurt with fresh strawberries and chia seeds

Meal 6 (8:30 PM)

Turkey meatloaf with fresh asparagus, and made from scratch mashed sweet potatoes

Bed time: 11 PM

- - - - - - - - - -

Sunday: (Hiking) - done!

13 miles of hiking at Crowders Mountain

Monday: (Weights) - done!

-30 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)

-Weight Circuit:

-Shoulders: Seated lateral raise machine, 50 pounds: 3 x 15

-Back: Lateral pull down machine, 75 pounds: 3 x 15

-Biceps: Standing bicep curls, 15 pounds: 3 x 15

-Chest: Lying chest press with dumbbells, 22.5 pounds: 3 x 15

-Triceps: Tricep kickbacks with dumbbells, 12.5 pounds: 3 x 15

Sample workout

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Core)

-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

-20 minutes cardio: Elliptical (Incline 9, Resistance 10)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of 10 elevated leg crunches

-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

Wednesday: (Weights)

-20 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)

-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

-Shoulders: 3 x 15

-Back: 3 x 15

-Biceps: 3 x 15

-Chest: 3 x 15

-Triceps: 3 x 15

Sample workout

Thursday: (Core)

-20 minutes cardio: Elliptical (Incline 9, Resistance 10)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of 10 elevated leg crunches

-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

Friday: (Legs)

-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

- Leg Extension (3 x 15, 50 pounds)

- Leg Curl (3 x 15, 110 pounds)

- Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Hard, long Stretch

Saturday: (Rest)

Available link for download

Thursday, March 2, 2017

Myths on Exercise and Weight Loss

Myths on Exercise and Weight Loss

Tuesday, February 7, 2017

My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!

My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!