I got my shit together and finally sat down to write out a legitimate exercise program along with diet. I was taught how to do this and kind of slacked. It's hard to be your own personal trainer.
How many of you know what a shred routine is? Or what you have to do in the gym and in your kitchen in order to lose weight without depleting your nutrition or over-training? According to the ACSM textbook it's something like this:
There's a few rules of weight loss (easy to follow-hard to follow through)
1. Caloric intake descrease. You need to find your maintenance calorie intake and deplete it by 250-500 calories per day.
2. There's a pie chart that shows what ratios of carbohydrates to fats to proteins you should consume everyday. I can't remember the fat/protein ratio. The carbohydrate ratio is something like 60%. I found my text book in a box from moving the other day. I'll post it once I look it up.
3. High reps-low weight-increased cardio. High weights, low reps, won't do much good for shredding weight. There's too much rest in between sets. You need to get your heart rate a consistent beat (your target heart rate) and keep it there for a length of time
4. You don't start burning fat until after 30mins of THR. Your body has different metabolic levels. Depending on which stage it's in, it uses carbohydrates. proteins, and fat differently. Your body burns carbs/sugars first, uses fat once it's depleted it's carb stores, and uses protein to repair itself up to 30 mins post-workout. You'll want to:
- Drink a pre-workout supplement that has limited sugar, but increases your metabolism. If you workout in the morning all you need is a cup of coffee/pre-workout before you workout --- eat breakfast after. - UNLESS your doing a long intensity workout which means you'll want to have some carbs stored so you can maintain stamina. You'll want to consume carbs a few hours before your workout which makes morning sessions hard.
- Drink a post-workout (milk or something similar will do the trick to) with a simple sugar. This will help bring your blood sugar backup.
- Drink a protein shake or a high protein meal 30 mins after your workout. I used to shower and get dressed after I drank my pick me up before I ate breakfast. This would give enough time.
5. You'll want to do at least 5 days a week of cardio. Interval training works great.
So, my session goes something like this:
Exercise days - Mon - Fri:
Monday: Session starts at 5:30am ET. - .5hr on Treadmill, .5-1hr on bowflex and coreball
Tuesday: Session starts at 6:00am ET. - .45min on Treadmill, .15hr on coreball
Wednesday: Session starts at 5:30am ET - .5hr on Treadmill, .5-1hr on bowlfex and coreball
Thursday: Session starts at 6:00am ET - 45min on Treadmill, .15hr on coreball
Friday: Session starts at 5:30am ET - .5hr on Treadmill, .5-1hr on bowflex and coreball.
Saturday/Sunday off.
I give myself 5 days of cardio but weight train in between and two days off.
On Saturday, I'll give myself a fun day.
Dessert days are Wednesday and Saturday.
Diet...I hate that word so "Healthy living eating style is as follows"
Breakfast: go lean shake
Snack - low calorie/carbs okay - like oatmeal, etc.
Lunch: go lean shake
Snack - low calorie/high protein/healthy fat/fiber - keep me full and focused through the
afternoon doldrums (cheese, apples and almond butter, etc.)
Dinner: whatever we're making. try to keep proportions in check - fit dish works great.
After dinner: depending on how I feel, most likely strawberries in milk.
I have started the diet portion of this today. tonight we're putting together the bowflex so hopefully I can start my session tomorrow.
I'm going to be writing a helluva lot more to get myself through this.
Start date: 6/12/2013
Until date: 7/27/2013
Goal: 20lbs lost - drop one size comfortably.
After I meet this challenge, I'll decide my next steps. Small pieces at a time.
