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. Let’s get busy!!
Monday-
Tuesday-
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-
Planned vs. Completed
Monday-Rest day
Tuesday- 1 hr personal trainer session (cardio and strength training), 10 minute elliptical, 30 minute walk
Wednesday- 30 minute walk
Thursday- 30 minute walk, 20 minute elliptical, 1 hr hot yoga class
Friday- 1 hr personal trainer session (30 minute core strength training and 30 minute 1:1 yoga training), 30 minute walk
Saturday-
Sunday-
Aiming for 2x/day up the stairs again this week. Adding resistance training 2x per week.
Monday-stairs 1x, 1h dog walk, steps:13,665
Tuesday-Stairs 2x, 45 min dog walk, steps:11,703
Wednesday-stairs 2x, YMCA 45 min cicuit training, steps:10,155
Thursday-Stairs 2x, steps: 9,751
Friday-1x stairs, 45 min dog walk, resistance training, steps:11,145
Saturday-
Sunday-
Look out below MadameB!! I goo'ing on you!
Monday- 4 miles tread+50min stairmaster+40 crunches (owww!) = 1400 burned vs. (1300 consumed)
Tuesday- 6.5 mile treadmill+ 35 min stairmaster+ 45 crunches (arghhhh!) = 1334 burned vs. ( 1430 consumed)
Wednesday-55 stairmaster+55 treadmill+55 crunches (getting easier)+weights = 1,544 burned vs (910 consumed)
Thursday- 45 stairmaster+3mile tread+ 60 crunches+weights = 1326 vs (1255 consumed)
Friday- 7.75 mile run+20 min stairmaster = 1526 burned vs. (985 consumed)
Saturday- 40 min stairmaster+weights+2ml stroll tread+80 crunches = 1232 burned vs. (1043 consumed)
Sunday- 1hr15min stairmaster+tread at rest day/relax rate = 1022 burned vs. (2,900 really good time fun!)
Calories Burned: 9,654
Goal Burn: 7,000
Calories Consumed: 9,822
10K run times - 90:43, 86:55, 83:45, 82:30, 80:55
Best 1 mile to date - 10:24 (down from 18 minutes 1/1/11)
Another week and I'm going to be cranking things up this week
Monday- Kathy Smith Cardio workout, "Aerobox" with Michael Olajibe, 400 crunches, snow shoveling 45 min
Tuesday- JM No More Trouble Zones, (more later)
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-
Monday-rest
Tuesday- Gym on lunch break (30 minutes on the treadmill, walking mainly with 1:30 second jogging intervals), gym after work (15 minutes on the treadmill, walking mainly with 1:30 jogging intervals, and 30 minutes on the elliptical), Commercial Crunches during "The Biggest Loser"
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-
