Workout: 6:20am Treadmill for 40 minutes with speed and incline intervals and 4 exercises for arms, back, abs, and legs. 6:15pm Kettle bell Strength Circuit and Fitness One
I did 4 different exercises after my run on the tread mill this morning. The first was for my arms. I used 12 lb dumbbells and did a bicep curl and then lifted the dumbbells to my shoulders where I lifted up to straighten my arms over my head. I then did split lung jumps. This is where you go into a lung position and then jump up and switch to a lung position on the other leg. I find these pretty difficult actually. For my back, I did superman’s. This is where you are laying on your stomach and your legs and arms are straight and then you lift your legs while you left your arms doing a kind of reverse crunch where your back muscles are engaged. I ended with working my abs by holding a plank position with my hands and then dropping down to hold it with my elbows and then back up to my hands. I did 20 reps of each exercise and then stretched.
Food:
Breakfast: A packet of Quaker Oats Plain Oatmeal, 1c. frozen mixed berries, and 12 crushed almonds: 255 Calories, 39g Carbs (28 net), 8g Protein, 11g Fiber, 10g Fat, 95mg Sodium, 11g Sugar
Morning Snack: Activa Vanilla Yogurt and 1/2c. honey oat cereal: 160 Calories, 25g Carbs (24 net), 5g Protein, 1g Fiber, 3g Fat, 130mg Sodium, 13g Sugar
Lunch: 2 Tbsp Skippy’s Natural Peanut Butter and 2 slices Nature’s Own Whole Wheat Bread and ½ of a sliced Banana and celery sticks: 355 Calories, 43g Carbs (34 net), 17g Protein, 9g Fiber, 18g Fat, 431mg Sodium, 16g Sugar
Afternoon Snack: 2 Hard Boiled Eggs (just the white part), Cheesestick, and a calm tea with one packet honey and splash of milk: 162 Calories, 13g Carbs, 14g Protein, 0g Fiber, 7g fat, 260mg Sodium, 15g Sugar
Dinner: Grilled Chicken Salad with 1c. cooked whole wheat rotini pasta and 1/3c. Weight Watchers shredded cheese and a splash of vinaigrette dressing: 374 Calories, 19g Carbs (16 net), 30g Protein, 3g Fiber, 13g Fat, 720mg Sodium, 2g Sugar
Total Nutrition Intake:
1,306 Calories
139g Carbs (102 net)
74g Protein
24g Fiber
51g Fat
1,636mg Sodium
57g Sugar
My “Blissful Herbal Wrap” last night was really nice. I felt very relaxed and it involved a massage for my shoulders and head which made me feel like I was heaven. It was a nice treat to myself for my hard work so far.
Tomorrow I go to San Jose, CA for work for a week and travelling always presents challenges with nutrition and fitness. I am planning on looking into some fitness classes that I may be able to take this weekend while I’m out there. I plan on packing snacks and my lunch while I am travelling all day tomorrow. While I’m excited to get back to California, it will be hard to stick to my workout and eating schedule. I plan on still blogging and keeping track of everything and getting work outs in. I know if I put some planning and preparation into it, I will be able to stay on track.
Below are 21 Weight Loss Tips. I gathered these from suggestions from Fitness One and also added some things of my own. I know these have been helpful for me so far and I hope they will be for you too! This is kind of a long list but I think it’s definitely worth the read.
21 Weight Loss Tips
Combining these tips with challenging workouts, self-discipline, and smart choices when it comes to food will help ensure you to reach your fitness goals!Weight Loss Tip 1. Drink more water.
Since you’re drinking less coffee, it’s time to drink more water. You’ll eat less and you’ll stay hydrated through your daily workouts. If you aren’t drinking at least eight glasses a day and are working out, you aren’t drinking enough.
Weight Loss Tip 2. Food isn’t the enemy.
If you’re starving yourself to lose fat, you’re probably not going to lose anything. When you don’t eat, your body thinks you are in starvation mode and you start storing more fat than ever before. Don’t give up eating too much. Best way-eat 5 meals a day (breakfast, morning snack, lunch, afternoon snack, and dinner) and count your calories and other nutrition. Make sure your snacks stay under 200 Calories or you will confuse your body.
Weight Loss Tip 3. Cook more at home.
The food we get eating out is Smothered, covered, scattered, whatever. If you regularly eat at restaurants, you’re more likely to be obese. That’s because restaurants add hidden sources of fat you don’t even know about, like butter and cream. When you cook at home, you know what you’re putting into your food, and that’s why you’ll lose fat if you do. It is also far easier to keep a calorie count at home. Be very careful of frozen dinners. They appear healthy because of the calorie count but pay close attention to the carb and sodium levels. These are easy to make but try to limit how many you have as much as possible.
Weight Loss Tip 4. You’ve got to get your ZZZ’s.
We all need out sleep. How many of you have hit the alarm clock and skipped your morning workout because you were too tired to get out of bed. Without enough sleep, you can’t power through the type of workouts you need to lose fat. If you can give yourself even 15 minutes more sleep a night, you’ll be more likely to lose fat.
Weight Loss Tip 5. Lifting weights to lose.
Lifting weights is a 100% non-negotiable process you have to do if you want to lose weight. When you lift weights (the kind heavy enough to build muscle), the extra muscle burns more calories than the fat it replaced. Just don’t abuse the joints with excessive Olympic lifts or max sets.
Weight Loss Tip 6. Kick trans fats to the curb.
Trans fats are the enemy of anybody trying to lose weight. They don’t add anything to your foods (they just let them sit longer on a shelf) and they are almost guaranteed to add fat to your body. Before you eat anything, read the food label. If it’s got trans fats, don’t eat it.
Weight Loss Tip 7. Make exercise a habit.
What’s the best workout? The one you’ll do. If you’re keeping crazy hours trying to work out in the morning when you’re really better when you work out at night, stop trying to force a pattern that’s not going to happen for you. Set up a routine you can keep and stick to it. At Fitness One, they recommend that you attend 3 classes per week on a schedule you will stick to.
Weight Loss Tip 8. Slow down your eating.
When you eat fast, you’re really tricking your brain in a bad way. Every time you eat, your stomach has to basically make a phone call to tell your brain you’re eating and on your way to getting full. But your brain doesn’t exactly answer on the first ring. It takes about 20 minutes before your brain to signal to the rest of your body that you’re full. If you eat faster than that, you’re more likely to overeat. The trick-Chew you food more slowly and enjoy your food. Don't rush it!
Weight Loss Tip 9. Healthy snacks are good snacks.
Burning fat is a matter of getting your metabolism going enough to reduce the size of your fat cells. What’s not going to get your metabolism burning is sticking to the old “three-meals-a-day” mantra. There’s nothing that can slow your metabolism faster because it puts your body through a crazy cycle of feast-or-famine. I tell my clients they have to snack, and it needs to be choices that will help your body, like fruits, protein shakes, nuts, or natural peanut butter.
Weight Loss Tip 10. Throw out unrealistic expectations.
The biggest thing that can sabotage your fat loss is your mind. You think you’re going to lose 10 pounds of fat in your first week of exercising and eating healthy. You’re not. I’m not being harsh, I just don’t want you to expect some crazy fat loss that’s not good for your body. Fat loss takes time. But you’ve got your whole life ahead of you to not be fat.
Weight Loss Tip 11. Surround yourself with supportive people.
During your fat-loss journey, you’ll inevitably have that moment where you doubt yourself and your abilities to succeed. When that happens, it really pays to have a friend to talk to our someone with a lot of knowledge in the fitness and nutrition field. Even if you don’t have someone to talk to who is knowledgeable about this topic, it’s great to talk things through with supportive friends and family who can help encourage you to keep going.
Weight Loss Tip 12. Stress can add to your abdominal fat.
Stress doesn’t feel good to anybody, and it definitely doesn’t do wonders for your body fat. When you get stressed, your cells release leptin, a hormone that reduces your hunger and is associated with reduced body fat. Next thing you know, you’re reaching for food, and it’s probably not an apple. Take deep breaths, exercise, do something you like to do—whatever gets your stress levels lower.Weight Loss Tip 13. Take a scale for what it is.
Many people are a slave to their scales and think that if the numbers don’t move down, they’ve failed. Fat loss is about how you feel, not what your scale says. If your clothes feel better, and you’ve lost some inches off your gut, that’s fat-loss success.
Weight Loss Tip 14. Don’t make exercise an excuse.
If you see 200 calories burned on your treadmill monitor, don’t use this as a license to eat something that has 200 calories. Those measurements aren’t a calorie-for-calorie equivalent. If you burn 200 calories, pat yourself on the back, but don’t use it as an excuse to indulge.
Weight Loss Tip 15. Fill up on fiber.
One of the problems with fat-loss diets to lose weight is that you feel like you’re starving. Kick hunger pangs by increasing the amount of fiber in your diet by eating slow-cooked oatmeal and fresh fruits and vegetables. Another great tip, clear tasteless fibers that mix into your drinks that include fiber.
Weight Loss Tip 16. Start with a salad.
An easy way to get more fiber in your diet and prevent overeating is to start each meal with a small side salad (but don’t put a fatty salad dressing on it). If you eat a salad, you’ll probably remember to keep the rest of your food choices healthy too.
Weight Loss Tip 17. Keep a food journal.
If you swear to your trainer you eat healthy, but you’re not losing fat, keep a food journal. Write down absolutely everything you eat and drink for three days. You may be surprised at the hidden foods in your diet that can contribute to fat gain. If you are looking for more serious results, keep a food journal for a longer amount of time. It will get you into a great habit of what to eat and how much to eat. You will learn a lot from being able to study what you are putting in your body.
Weight Loss Tip 18. Intensity counts.
We’ve all seen it…the people at the gym that bring their magazines, thumb through them for 30 minutes while they ride a recumbent bicycle and call it a day. Simply going to the gym doesn’t mean you’re going to lose fat. Going to the gym and putting in an effort does. If you’ve got a beer belly, put the magazine down. It’s time to kick up the exercise intensity. Group classes work great-We all know that the interval training keeps intensity up perfectly.
Weight Loss Tip 19. Know your portion sizes.
Sure, you grilled a piece of chicken. But if you eat three, 10-oz. pieces, that’s not exactly low-fat or low-calories. Review proper portion sizes, and you’ll know a meat serving is 4 oz.
Weight Loss Tip 20. Pack it ahead of time.
Since snacks are so important to your weight-loss success, you have to keep some readily available. Put a handful of mixed nuts or a sliced apple in a baggie or keep some travel-size nutrition bars with you.
Weight Loss Tip 21. Don’t over-do it.
Exercise is a great balance between pushing yourself, but not going too far. You want to be trained the right way. Jumping into something too fast can lead to over exertion, and injury. Check with a trainer or fitness expert to be sure that the workouts are planned, safe and based on real science models that work get you the results you are looking for.
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