If you feel overwhelmed or intimidated at how to start and maintain a workout plan, I have a set of simple goals to help ensure your creating a workable plan that you can stick with past January 15th.
1. Create a goal. Make it attainable and detailed. Pick your #1 trouble zone. Write down a weekly plan, or register @ traineo.com. This site helps you monitor your progress, and sends e-mails about you to people you list, so that they can remind (harass) you to stay on track.
2. Pick six moves. Hit every major muscle group (abs, arms, back, chest, legs, glutes) when you work out.
3. Pick your reps if you want to maximize strength, do 4-6 reps with heavy weight. If you want to maximize power, do 8-12 reps. To maximize endurance do 15-25 reps.
4. Tweak as you go. Change things up periodically. Switch moves, weight, sets, and/or reps.
12/09 Workout Diary:
Elliptical- 45 min, 3.73 miles
Strength Training-legs/chest (gym)
Leg extension- 44lb
Leg curl- 47 lb
leg press- 99lb
Abductor- 20 lb
Adductor- 20 lb
Smith machine squats
chest press- 20 lb
12/09 Food Diary:
Breakfast-
Protein shake(90 cal)
1 cup non fat vanilla yogurt, 1/3 cup non fat cottage cheese, 1/4 cup blueberries( 210 cal)
A.M. Snack-
Apple (57 cal)
Banana ( 85 cal)
Lunch-
salad- 1/2 cup mixed greens,1/2 red sweet pepper, 1/2 cup broccoli(60 cal)
3oz Mahi Mahi (70 cal)
P.M. Snack-
1 apple (47 cal)
Carb master yogurt (80 cal)
Dinner-
3oz shrimp ( 90 cal)
Broccoli (20 cal)
Homemade chicken soup (130 cal)
Dessert-
1 cup high fiber cereal ( 120 cal)
Homemade popcorn (75 cal)
apple (50 cal)
TOTAL CALORIES-1181
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