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Good morning!
I had my orientation with a trainer @ Urban Active yesterday. We basically talked about my current workout regimen & what I wanted to get out of the gym. He encouraged me to develop a more structured plan & stick with it. I had been doing sets of random exercises & then ~30min. of cardio. He said that I need to focus on upper body one day, lower body the next day that week & then full body on the 3rd day. After that weight training, then do 30min. of cardio. The big thing that I didn't realize is that you are suppose to warm up before you even stretch. He said to do about 5 min. of intense cardio (reach your target heartrate) before you stretch because it warms up your muscles & you are less likely to injure muscles that way! That was an eye-opener for me! So I tried it ... my body fought it! My body was like, "Whoa! What are you doing?" But I kept going! I did my upper body workout on the machines & then hit the treadmill. I only did 16min. on the treadmill since my body was not too happy with me! lol! I thought that I would have sore arms & shoulders this morning, but so far I feel fine! ;)
He measured my body fat ... 29.3%. That's higher than I had hoped, but probably more accurate. He said that "healthy" body fat for a woman is about 25%, but fit would more like 20%. Atleast that gives me a goal to have in mind. I hate to know what my body fat was @ 220lbs! :S
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169.2 lb
Lost so far: 50.8 lb.
Still to go: 29.2 lb.
Diet followed 100%.
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Diet Calendar Entries for 19 July 2008:
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1454 kcal
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Fat: 52.05g | Prot: 106.62g | Carb: 147.39g.
Breakfast: peanut butter, Water, Nature's own whole wheat bread. Lunch: Green pepper, Diet coke, Kraft Ranch, Chicken breast, Lettuce, Cheddar & Jack cheese, water. Dinner: Laughing Cow, Green beans , butter, Mckenzie's White corn, Chicken breast, water. Snacks/Other: Special K Cinnamon Pecan bar, Smart Ones Cookie Dough, Kroger Carb Master, Pineapple. more...
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2898 kcal
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Activities & Exercise:
Stair Master - 6 minutes, Treadmill - 33 minutes, Calisthenics (heavy, e.g. pushups) - 10 minutes, Calisthenics (light, e.g. home exercise) - 10 minutes, Desk Work - 2 hours and 30 minutes, Sleeping - 7 hours and 30 minutes, Resting - 8 hours and 1 minute, Housework - 1 hour, Walking (slow) - 2/mph - 3 hours, Walking (moderate) - 3/mph - 1 hour. more...
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losing 8.4 lb a week
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