Mandie160's Journal, 31 May 2009

Hello Guys, I know it's been a long time but I thought I would check iin since I've pretty much had to start this diet thing all over again. It's soooooo hard to diet when you are dating someone that loves to eat out! I was at an all time high weight of 220! I FELT LIKE CRAP! I went strictly Atkins and i've managed to pull it back to 209.6 in a little under 2-weeks. I feel good, but I know I can feel better. Starting tomorrow, I'm going to incorporate an exercise plan that I found on the internet. Here's a copy of it if anyone is interested:

RUN/WALK
Begin with (8) straight days of walking.

·The first (4) days (20) minutes of walking.
·The next (4) days (30) minutes of walking.

** Each week of the program, do your run/walk workouts on Mondays, Wednesdays, Fridays, and Saturdays ONLY!

**Please take Tuesdays, Thursdays, and Sundays off. If you don’t, you will not make it through the program!
***I know this from experience!***

** Follow the Run/Walk chart below. Do this exercise week by week to achieve your fitness goals:

Week 1: Run (2) minutes, walk (4) minutes. Repeat (5) times!
Week 2: Run (3) minutes, walk (3) minutes. Repeat (5) times!
Week 3: Run (5) minutes, walk (2.5) minutes. Repeat (4) times!
Week 4: Run (7) minutes, walk (3) minutes. Repeat (3) times!
Week 5: Run (8) minutes, walk (2) minutes. Repeat (3) times!
Week 6: Run (9) minutes, walk (2) minutes. Repeat (2) times! Then run (3) minutes!!!
Week 7: Run (9) minutes, walk (1) minute. Repeat (3) times!
Week 8: Run (13) minutes, walk (2) minutes. Repeat (2) times!
Week 9: Run (14) minutes, walk (1) minute. Repeat (2) times!
Week 10: Run (30) minutes. Make sure you congratulate yourself---you are a runner!!!!!!!!

Article by Budd Coate. He is a four-time Olympic Marathon Trials Qualifier and Running Coach of all levels.

Good Luck Everybody!




209.6 lb Lost so far: 0 lb.    Still to go: 39.6 lb.    Diet followed poorly.
on diet Atkins   gaining 0.4 lb a week

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Comments 
That's a great program. Have you started it yet? I am trying to get into running as well. I have learned the importance of rest days and intervals hard way. Well, good luck and keep us posted how you are doing. 
01 Jun 09 by member: wantfitin
How are you doing on your running program? It looks like a great way to start.  
02 Jun 09 by member: Motivated
How are you doing on your running program? It looks like a great way to start.  
02 Jun 09 by member: Motivated
How are you doing on your running program? It looks like a great way to start.  
02 Jun 09 by member: Motivated

     
 

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