Last week was a bust as far as training goes but now that I have sent my little man on his way to the East Coast its time to kick things into high gear. It is time to train and there is not better time than right now. I know that its going to be tough and that there are going to be days that I feel like I just want to call it quits but I have a goal and I am going to reach it.
This week I laid out a plan for myself because as the saying goes you “fail to plan, plan to fail” and failure just isn’t an option. I have no excuses not to reach my goals my son is gone for the summer and I am not working or going to school at the moment so this summer I have the time and determination to make this happen.
The last two weeks I have let my diet slide, I have really just eaten whatever I felt like although I didn’t gain any weight I know that I can’t continue to eat that way if I want to make it to my goal weight. So my first order of business is planning out what I am going to eat each day. I have also taken it upon myself to impose a new rule for meal time. There will be no tv watching while I eat which is going to be a challenge especially since I am home alone but not watching tv while I eat won’t kill me.
Did You Know…
Being distracted or not paying attention to a meal tended to make people eat more at that meal. Paying attention to a meal was linked to eating less later on. Harvard Health Publications
Also as much as I love speed walking I know that I need to incorporate strength training into the mix as well if I want to reap the maximum benefits of my new healthier lifestyle. I know many women are scared of lifting weights because they believe they are going to bulk up but that is just a misconception. Weight lifting can actually help you burn more calories and burning more calories is always a good thing. So if you aren’t lifting then girlfriend you better get started, I know I am.
Did You Know…
Muscle tissue is more “active” than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you keep weight off for good. Prevention
The last thing I implemented was trying to drink around a gallon of water a day. I didn’t always remember to track it so I will have to figure out a good way to remember to enter it in on my fitbit app. Drinking more water will help me not to eat as much at each meal which is a great thing since I need all the help I can get in shedding these pounds. Rule #1 of the Skinny Rules is “Drink a glass of water before every meal, no excuses” if Bob Harper thinks drinking water is so important to make it Rule one then I am going to take heed.
Did You Know…
Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston. CNN
My Daily Steps
Since I took that little week break from my hardcore walking schedule I eased in to my walk coming in at 18k in steps which i put in at our local lake. I would say I didn’t do too shabby.
What I Ate
If you all want to do the exercises at home I used a 20lb CAP bar and did 3 sets of each with 8 reps per set. On the exercises that I used a dumbbell I used a 10lb and a 5lb dumbbells. Also the bench that I am using is a standard flat bench.
- Lie down on your back on the bench and grasp the barbell with both hands in a medium-grip position.
- Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
- Breathe out while pushing the bar and breathe in while lowering it back.
- Stand up and hold the barbell with your hands, palms facing forward in a medium-grip position.
- Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.
- Keep your back and upper arms still throughout.
Row on Knee
- Kneel over side of bench by placing knee and hand of supporting arm on bench.
- Position foot of opposite leg slightly back to side. Grasp dumbbel from floor.
- Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
- Kneel over bench with arm supporting body.
- Grasp dumbbell. Position upper arm parallel to floor
- Extend arm until it is straight. Return and repeat. Continue with opposite arm.
Barbell Row Prone
- Lie prone on an elevated bench and grip a barbell underneath you with both hands in a wide grip position.
- Lift the barbell straight up and lower it back after a short pause.
- Breathe out while raising the barbell and breathe in while returning to starting position.
- Stand up and hold the barbell down in front of your thighs, arms extended and palms facing back.
- Raise the barbell by raising your shoulders straight up and lower it slowly back down after a short pause.
- Keep your arms extended throughout.
What did you do today to reach your fitness or personal goals?
If you want to give it 100 with me grab yourself a fitbit flex and follow along with me here.