For an effective weight loss program it is important to incorporate exercise as well as making better dietary choices. While any kind of exercise is good for you, it has been proven many times over that just cardio or just strength training isn't the way to go...you need to have a combination of both, with a little bit of core focus as well. So as you plan out and track your exercise this week, be sure to get in 2-3 strength workouts and 2-3 cardio sessions. And don't forget about those abs! Copy and paste the follow format and come back throughout the week to edit your original post. Letís get busy!!
Monday- 1 hr personal trainer session (Breakdown: 30 minute cardio interval training, 30 minute total body strength training) No tears, No puke, Just dizzy. A rough way to start but it will get better in time.
Tuesday- Rest day
Wednesday- 15 minute warm up on the treadmill, 1 hr personal trainer session (Breakdown: 20 minute cardio interval training, 20 minute aerobic workout, 20 minute strength training) No puke, no diziness, but I did break down and cry. It felt GREAT...Afterwards. :cheer3:
Thursday- 30 minute gym (10 minute treadmill, 10 minute bicycle, 10 minute strength training, 30 minutes one on one personal trainer HOT YOGA session, 60 minute HOT YOGA class!!!
02-06-2011, 10:49 PM
Monday-30 mins bike, 15 mins weights, 45 mins ZUMBA, 60 mins deep water aerobics
Tuesday- 60 mins bike, 30 mins walking
Wednesday-30 mins bike, 15 mins weights, 45 mins ZUMBA, 60 mins deep water aerobics
Friday-30 mins bike, 15 mins weights, 45 mins ZUMBA, 60 mins deep water aerobics
Saturday-30 mins bike, 60 mins deep water aerobics
Sunday-off day until beach weather!!
:beach: :dancer: :exercise: :comp: :book2: :write:
WHAT I ACTUALLY DID!!
Monday- 35 mins bike, 30 mins weights, 38 mins ZUMBA, SWAM 1 MILE, did 20 more mins water aerobics, WALKED 1 MILE IN 21 MINS!!! WOOHOOO
Tuesday- walked 1 mile!! woohoo
Wednesday- 32 mins bike and 8 MILES!! got up to resistance 10 today!! 30 mins weights, 15 mins walking,
40 mins zumba, 1 hr swimming laps!!
Thursday- OFF DAY!!!! YEAH!!!!!!! I NEED THE REST!! NOT FEELiNG SO WELL!
Friday-HOME SiCK :sp: 30 mins walking outside around block, 10 mins exercise bike,
10 mins free weights, back to bed!! sniff..sniff...thats all i could muster!! sorry
Saturday- 30 mins walking
Sunday- :sp: sick in bed, no exercise sorry
Continuing the machine theme this week: Hot Tub Time Machine(s)!
Monday- 10K on treadmill (in 90:43) = 973 cals. (Gotta cut that time to 87:30 for 4/3 race)...watch this space!
Workout 2 (walk tread) 240 cals. vs. (906 cals consumed)
Tuesday- tread+elip+stairmaster 1064 cals. burned vs. (1150 consumed)
Wednesday- tread+elip+stairmaster+weights = 1076 burned vs. (990 consumed)
Thursday- sesh #1) 4 miles on tread (in 54:58)+ weights = 704 / #2) walk tread+elip =271+704=975 vs (1095 consumed)
Friday- stairs+elip+walk tread+weights = 917 vs. ( 1,125 consumed)
Saturday- easy day to prepare for timed 5 miler tomorrow/ easy walk tread/stairmaster/elip/weights= 616 cals (1062 eaten)
Sunday- 10K on tread (in 86:55!!!!-can sign up for race) = 1023 burned vs. (consumed 1,400)
Actual Calories Burned: 6,884
Goal Calories Burned: 5,000 / looking for 3 lb loss this week (AND GOT IT!!!!!) YAY!
Calories Consumed: 7,728
02-06-2011, 11:34 PM
Monday-40 min dog walk, steps:10,459
Tuesday-RT walk to school 2x, 40 min dog walk, steps:17,601
Thursday-Unintended rest day, steps:6,146
Friday-Actual: 40 min dog walk, steps:11,579. plan:40 in dog walk
Saturday-Actual: 60 min dog walk, steps:12,579 plan:30 min xbox cardio
Sunday-plan:1 hour dog walk
02-07-2011, 12:46 PM
Tuesday- 30 minutes on the elliptical
Thursday- 1 hour hauling heavy (40+ lb.) boxes is counting as exercise for me today
Saturday- 2 hours moving furniture and shampooing carpets
Monday- 45 minutes treadmill (470 cal burned), 20 minutes upper body weights
Tuesday- not feeling well, so just a 30 minute walk today (160 cal burned)
Wednesday- 30 minute walk (200 cal burned), 50 min treadmill (600 cal burned)
Thursday- 30 minute walk (200 cal burned), core training
02-07-2011, 10:43 PM
Monday through Friday
AM - cardio and then yoga
Up & down the stairs/stretch at work
PM - cardio and strength/functional
Hike with the dogs, tennis, ride bike - only fun things
Monday - AM bad start, PM 30 min elliptical, 10 min step, 20 min strength/ functional exercises
02-08-2011, 10:50 PM
Wednesday- gym's closed, but walked back to my car in the snow because the shuttle was stuck in traffic
Sunday- jog/walk or bike ride (we'll see where the day takes me)
02-12-2011, 11:13 AM
I'm exhausted reading your posts!
Thursday- 22 minutes treadmill + walked to school to pick up DS
Friday- Took the stairs at work