Weight today: lost 1 1/2 pounds
Total lost: 7 pounds in 16 days
1/3 graham cracker sheet:20
1/cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk:30
coffee with 1 tbl of creamer:30
4 oz banana:70
vanilla protein shake powder: 110
running total: 440
1 whole jumbo egg:90
1 jumbo egg white: 30
1/2 cup of fat free cottage cheese: 80
1/4 cup of canned pineapple: 35
1 toll house club cracker: 18
coffee with 1 tbl of powder creamer:30
4 oz banana:100
vanilla protein powder: 110
running total: 983
4 toll house club crackers: 70
3 oz of grilled chicken breast:105
mixed in with 3/4 cup of brown rice: 132
1 1/2 tsp of Smart Balance light butter: 22
coffee with 1 tbl of powdered creamer: 30
1/2 of big ice pop:30
10 pretzels: 20
Jell-O sugar-free vanilla caramel sundae pudding: 60
fitness: 50 minute chest and triceps weight training work-out
2 mile run
Note on picture: These are the pudding bombs!! Not all stores have this exact flavor and it's my favorite. It's sugar free Jell-O vanilla caramel Sundae with only 60 calories. Another 5 to 10 with a dab of whipped cream. That caramel top is so smooth and is a taste sensation when mixed with the vanilla part on the bottom. Yum, Yum!
Today challenge: Eating right and drinking plenty of water to make sure I don't gain back this seven that I lost.
An Overview Of My Exercise Plan
I'm not sure when I first formulated this exercise plan. Maybe it just developed over time. It's a plan that will ultimately help you achieve the body you want when combined with your calorie counting.
I developed this plan for the person who has been out of shape for at least 12 months. At the time that person was me. I was carrying an 40 extra pounds and out of shape when I embarked on this fitness plan. This plan can be also tailored to anyone no matter their current weight or advanced or beginning fitness levels.
This program involves three types of exercise. And all are important to do in order to achieve the fit, toned results you are looking for. Everything has to be done consistently throughout your time of weight loss to achieve your most fit body and look. As I explain each component to you, it will begin to make sense.
The first component involves focus on your cardio vascular exercise which are activities that raise your heart rate like walking, biking, swimming, or using an elliptical machine. These types of exercise will help give you more energy, they will help you burn more calories and they will boost your endorphins which make you feel in a good mood.
The second component involves abdominal exercise which most people know as sit-ups. Sit-ups strengthen your body's core muscles, they tighten and bring in your belly, and when the weight really starts coming off, they give your belly a flat toned look.
The third component involves resistance training which means lifting weights or doing similar types of strength training exercises at home. Weight training makes you stronger, it tones and sculpts the muscles that it works, it develops more muscle mass which in turn raises your metabolism, which in turn burns more calories. Weight lifting and developing your muscles is also the single most important thing you can do for your body to make you look and feel younger.
When these three things are done together in conjunction with calorie counting, you will literally be creating a fat burning machine.
The strategy is pretty simple actually. You begin these three types of exercises the first week you start your diet. I will go into detail later, exactly what you do. But you start these exercises at the level you feel comfortable. Every week you will challenge yourself a little bit more.
All the while you are losing weight. Each pound that drops means it's just a little bit easier to do these exercises. As each week goes by you are slowly getting stronger. And because you have less weight to carry, you are slowly getting more able to do the exercises. Because you have more energy, you can do more of these exercises.
When you first start to exercise in conjunction with a carefully controlled calorie restricted diet, it's like you just created a tiny flame.
That flame is what licks up the weight loss. When you exercise some more, it's like adding fuel to that weight loss fire. Each week you go, is another log added to that fire. After a while, that fire will grow higher and higher and pretty soon, it will take on a life of it's own.
How would you like your energy levels to feel like a blazing inferno?
How would you like your body to feel like the strong beautiful engine that God created it to be?
Well, you can feel that way. I have gone from frumpy, tired and out-of-shape after just having a baby to fit, energized and fabulous. I've done it four times.
It's all strategy. If you know why you're doing what your doing, maybe it will help you do it.
If you don't start an exercise program with your diet, you are missing out on those precious beginning weeks of exercise...those stepping stones that will cultivate your body into an energized weight loss machine.