12/1: 2/35/5 (3+ min run)
12/2: 2/28/5 (speed intervals run)
12/3: 2/25/5 (2+ mi run), 40 min STing, 27 min 30DS
12/4: Planned rest day
12/5: Unplanned rest day (b-day parties, appliance shopping...VERY active!!)
12/6: 70 min (5 mi WATP)
12/7: 40 min ST'ing, 27 min 30DS
Total Week #1: 313 Minutes
Dixiemae-Calorie cycling is when you eat a slightly different # of calories each day to keep your body guessing, so it doesn't adjust to a certain level. It seems to really help some people to avoid plateaus and lose weight more consistantly. An example would be...let's say you're shooting for 1400 calories/day. Instead of doing 1400 everyday, you would do something like this:
Su: 1600
M: 1200
T: 1400
W: 1200
Th: 1400
F: 1600
Sa: 1400
You still AVERAGE 1400 cals/day for the week, but cycle the calorie amounts for each day, so your body can't get too used to a set amount. This would also allow for days you are doing more exercise and need more calories to keep you going or just want a higher calorie food without going "off plan". Make sense?
I'm doing it! Even with a sore ankle, and not being able to do anything like squats, running, leg presses etc, I'm doing it!
I did 3 days weight training last week, and not only did I do cardio on the days I didn't work 12 hour days, I actually got up at 4 am 4 TIMES! To do my cardio before I went to work.
I ran a 5k! 33:00min...way off the pace I was managing this summer, but a good place to start! And I hit the weight room...felt weak, but glad to be back getting stronger and fitter again.
Dec 1- 0
Dec 2- Walk away the pounds (22), TJ fat blaster (27), YBB Booty Blaster (14) and 100 crunches
Dec 3 - WATP (30), spinning (65), 100 crunches
Dec 4 - WATP (30), YBB Booty Blaster (14), 100 crunches
Dec 5 - nothing, cleaned house and put up Christmas tree... does that count?
Dec 6 - WATP (30) Turbo Scuplt (40), 100 crunches
Dec 7 - WATP (20) Bike (40) weights (15), 100 crunches
Weekly Total: 309 minutes/ 500 crunches
Dec 8 - WATP (20)
Dec 9-
Dec 10-
Dec 11-
Dec 12-
Dec 13-
Dec 14-
Dec 1- 0
Dec 2- Walk away the pounds (22), TJ fat blaster (27), YBB Booty Blaster (14) and 100 crunches
Dec 3 - WATP (30), spinning (65), 100 crunches
Dec 4 - WATP (30), YBB Booty Blaster (14), 100 crunches
Dec 5 - nothing, cleaned house and put up Christmas tree... does that count?
Dec 6 - WATP (30) Turbo Scuplt (40), 100 crunches
Dec 7 - WATP (20) Bike (40) weights (15), 100 crunches
Weekly Total: 309 minutes/ 500 crunches
Dec 8 - WATP (20)
Dec 9-
Dec 10-
Dec 11-
Dec 12-
Dec 13-
Dec 14-
Tummygirl~You are so right. Im learning to love it too. I want to up the ante a bit hmmmmm 425 minutes this week. I want to loose 1 1/2 poundsby doing 3 cardio work outs and 3 yoga/stretch workouts.
Dec 8~28 minutes tread mill + 60 minutes yoga class
Dec 9~55 minutes stepping
Dec 10~50 minutes tread mill + 45 minute yoga class
Dec 11~65 minutes yoga
Dec 12
Dec 13
Dec 14
Dixiemae - So glad to hear it, if I could help everyone find their bliss is some kind exercise I think we'd have work peace, lol.
Ican - WTG, slower who cares, you did it!
Primm - Awesome 4 am, that rocks!
WEEK 1
Dec 1 - Bike 60 minutes; Chest and Back 54 minutes; Abs 17 minutes (111)
Dec 2 - Bike 95 minutes (95)
Dec 3 - Bike 40 minutes (40)
Dec 4 - Running 36 minutes (36)
Dec 5 - Rest Day
Dec 6 - Shoulders and Arms 60 minutes; Abs 17 minutes (77)
Dec 7 - Bike 25 minutes; Elliptical 25 minutes; Running 45 minutes (95) Weekly Totals:454 minutes
WEEK 2 Dec 8 - Shoulders and Arms 60 minutes; Abs 17 minutes; Running 45 minutes (122)
Dec 9 - Running 73 minutes (73)
Dec 10 - Running 75 minutes (75)
Dec 11 -
Dec 12 -
Dec 13 -
Dec 14 - Weekly Totals: _____________
Last edited by Tummy Girl; 12-10-2009 at 05:09 PM.
12/1: 2/35/5 (3+ min run)
12/2: 2/28/5 (speed intervals run)
12/3: 2/25/5 (2+ mi run), 40 min STing, 27 min 30DS
12/4: Planned rest day
12/5: Unplanned rest day (b-day parties, appliance shopping...VERY active!!)
12/6: 70 min (5 mi WATP)
12/7: 40 min ST'ing, 27 min 30DS
Total Week #1: 313 Minutes
12/8: 56 min (4 mi WATP)
12/9: 28 min (2 mi WATP)
12/10: 40 min ST'ing, 27 min 30DS, 42 min (3 mi WATP)
Dec 1 - spinning 45 mins
Dec 2 - spinning 45 mins
Dec 3 - x trainer/cardio wave 30 mins
Dec 4 - day off
Dec 5 - body pump 60 mins; foot strengthening 15 mins
Dec 6 - day off - far too sore to exercise!
Dec 7 - spinning 45 mins; foot strengthening 15 mins
Weekly Goal: 255/300
Dec 8 - Day off
Dec 9 - spinning 45mins foot strengthening 15mins
Dec 10 - zumba 45 mins foot stenthening 15 mins
Dec 11 -
Dec 12 -
Dec 13 -
Dec 14 -
Weekly Goal: 120/300
Monthly goal: 377/1200
12/01 - Scheduled day off.
12/02 - Scheduled day off.
12/03 - 35 mins elliptical 25 mins 30DS 35 mins yoga
12/04 - 35 mins elliptical 25 mins 30DS 30 mins yoga 15 min walk
12/05 - 35 mins elliptical 25 mins 30DS 45 mins yoga
12/06 - 35 mins elliptical 25 mins 30DS 30 mins yoga
12/07 - 35 mins elliptical 25 mins 30DS 35 mins yoga
Week 1 - 490 mins
12/08 - Extra day off.
12/09 - Scheduled day off.
12/10 - Scheduled day off.
12/11 - 35 mins elliptical 25 mins 30DS 35 mins yoga
12/12 -
12/13 -
12/14 -
Tummy Girl - Resistance Training and ab work 2x a week; to follow my Triathlon Training (minus the swim) iDream - Finish the P90X program Primm - Weight training 3 days per week, cardio every day I'm not working a 12 hour day shift (5-6 days a week) KimL1214 - 1300 minutes, Gym 4 x a week CLaura - Walk 5 miles a week, 20 total for the month BigMomma - 1000 minutes MsP - Complete 12-week run training then 4-5 mi run or walk dvd 4x/wk, ST 2-3x/wk (depending on out-of-town weekends), 30DS 2x/wk Gardenerjoy - 1300 minutes FitGirlyGirl - Exercise 6 days per week, 1400 minutes, 50 miles, ST at least twice per week, 900 crunches Meowmix - 1400 minutes EmmaD - Continue couch to 5 K; yoga or Strength Training 3 days a week Encelia - Walk/jog 4 days a week, belly dance and yoga class 2 days a week Icandoallthings6613 - Run/Walk a total of 30 miles, 20 of them running, complete one 5k run, recommence weight training and push-ups/sit-ups Dixiemae- Hopefalls - Make it into the gym at least 4x a week, work out for at least 1800 minutes this month Helpmelose - 900 minutes, 1000 crunches Linzluv - 1200 minutes DulceVida - JM's 30 Day Shred 1 three times per week; exercise six times per week for at least thirty minutes each time, progress to JM's 30 Day Shred 2 by the last week of December Taurie - 1200 minutes with cardio a minimum of 4 x a week, 6 body pump sessions during the month Shrinking Amy - 600 minutes HannahBoo23 - 1400 minutes
