My new Workout Regimen

[musicgal28]

The Big Overall Goal: As usual, to lose weight/inches. – Not necessarily a number, but more of a feeling, one of confidence and strength.

The Tinier Objectives:
1) To not be over trained when I go to WSSC 08.
2) To have a stronger aerobic base and therefore a better anaerobic threshold.
3) To believe I have the capacity to do a Triathlon.
4) To utilize the knowledge that I have to lose weight versus extreme dieting; i.e. Jenny Craig, Nutra System, Beyonce Diet, My Alli or any of the other diets.

How:
Monday: Running- 45 minutes/ Lifting full body
Tuesday: Spinning- 40 Minutes
Wednesday : Spinning- 40 Minutes / Lifting Upper body
Thursday: Spinning- 40 Minutes
Friday: Off or Running – 45 minutes
Saturday: Swimming Laps in the pool (unless away for the weekend therefore needing time off)- Using Triathlon Training book’s workouts, at least 30 laps.
Sunday: Running/ Cross Training – 45 minutes and full body lifting

Food wise: The goal is to continue to eat healthily, choosing better options all or most of the time.

Keep in mind when it says "Spinning," that is usually when I am leading sessions.

Any suggestions for me? I am open to other ideas if you have any!!

[monical1]

I have adopted a new way of eating combined with Weight Watchers to figure out portions.

Every meal must have a lean protein, i.e. chicken or fish, broiled or baked or pan fried in a teaspoon of canola oil or olive oil and cooking spray.
A starchy carbohydrate, i.e. potatoes, sweet potatoes, brown rice, barley, quinoa.
A fiberous carbohydrate, i.e. green beans, a small salad, brussel sprouts, peas, spinach, or any other vegetable. (not corn, as it is a starch and is actually a grain, not a vegetable)

You can have a salad with a lean protein and some light dressing for which I have several suggestions, but you need to have some whole grain bread or some beans and corn in the salad, something starchy to balance it out.

Also, soup is a great way to get it all in one dish. A good split pea soup made with potatoes, ham, split peas and lots of vegetables like carrots, broccoli, onions, celery, red peppers, you can't mess up soup!

I eat a mix of these foods every day, five to six small meals a day. The Weight Watchers is good for staying on track with keeping a journal of your food intake and your exercise so you're sure to be eating enough, which can be a problem. If you're not eating enough your body will hold onto everything and trust me, life is better when you're eating enough and the right foods. I started this regiment on Saturday of last week and I've already lost four pounds! My energy is through the roof, too!

I hope this helps!

Monica

[SpinBob]

Keep in mind when it says "Spinning," that is usually when I am leading sessions.

Any suggestions for me? I am open to other ideas if you have any!!Carolyn, Are you using your class to work on your aerobic base? That's what I did and it worked really well.

I have adopted a new way of eating combined with Weight Watchers to figure out portions.

Every meal must have a lean protein, i.e. chicken or fish, broiled or baked or pan fried in a teaspoon of canola oil or olive oil and cooking spray.
A starchy carbohydrate, i.e. potatoes, sweet potatoes, brown rice, barley, quinoa.
A fiberous carbohydrate, i.e. green beans, a small salad, brussel sprouts, peas, spinach, or any other vegetable. (not corn, as it is a starch and is actually a grain, not a vegetable)Monica, this is very interesting. When I first joined Weight Watchers in the late 80s, their program was much like this, you had specific portions from specific food groups to eat every day. Green veggies were the only unlimited food group. It's interesting that you are imposing a structure on the program that they gave up about 15-20 years ago. What's old is new again.

[monical1]

Carolyn, Are you using your class to work on your aerobic base? That's what I did and it worked really well.

Monica, this is very interesting. When I first joined Weight Watchers in the late 80s, their program was much like this, you had specific portions from specific food groups to eat every day. Green veggies were the only unlimited food group. It's interesting that you are imposing a structure on the program that they gave up about 15-20 years ago. What's old is new again.


That is funny. Actually, it's a combination of Weight Watchers, to help with the portions, and "The Answer" by Phil Kaplan, who says you don't have to watch your portions if you eat like this. He says your body will tell you when you've had enough. Unfortunately, I do believe that my body is broken or a habitual liar, as I have come to realize I can not trust it.

[Moonsavvy]

I'd throw some yoga and pilates in there as well, at least one or two sessions a week. (30 min if you like)

Sounds great! Join us on the cross training buddy thread :cool:

[Pink]

Carolyn, Are you using your class to work on your aerobic base? That's what I did and it worked really well.

Monica, this is very interesting. When I first joined Weight Watchers in the late 80s, their program was much like this, you had specific portions from specific food groups to eat every day. Green veggies were the only unlimited food group. It's interesting that you are imposing a structure on the program that they gave up about 15-20 years ago. What's old is new again.

Having done WW 10 years ago -- I've found that the points system is basically the same thing. True, you can eat all of your daily points in crap (and don't think I haven't done that on occasion), but for the most part, counting fiber & fat keeps you somewhat honest. Things like green beans were still 'free.' Say free to habitual over-eaters, and the selection becomes gold. I speak from experience.

Musicgal, it sounds like you've a well thought-out plan. Just remember to take rest days if you need them. Sometimes our plans play out beautifully on paper, but they are difficult to manage in practice if they don't fit into the rest of our lives. It's all about balance.

[Cheeze]

Ladies I didn't see Cheeze listed in either of your posts. Cheeze does a body good!

Seriously one slice of Cheeze for Music. Three things to keep in mind as you embark on this new lifestyle. (1) Rest is very important. In addition to a good nights sleep - taking time out during your day to de-stress or decompress. (2) Make sure you are eating enough to support your new lifestyle. I've found that if you prove to your body it's going to get fed at regular intervals - it is more willing to give up the fat. Keeping a Food Journal showed me how under-fed I was. (3) Finally remember your body can not tell the difference between workout stress and the stress that comes from the other 23 hours of your day. So if you lead a stressful life outside the gym - ala Pink you may need to incorporate more rest/recovery time into your schedule or tone down the intensity of your training.

I pulled waaaayyyyyy back on my training. I feel a lot stronger; I'm not as sore and have alot more energy.

Smart is better than more.

Cheeze

[Todd S]

Keeping a Food Journal showed me how under-fed I was.

www.fitday.com (It's free.)

I strongly agree with the food journal thing.

Over time, you can make a real good estimate of how many calories you can eat to maintain, lose, or gain weight. Handy for seeing how 'balanced' your diet truly is, too.

[cfoam4me]

Finally remember your body can not tell the difference between workout stress and the stress that comes from the other 23 hours of your day. So if you lead a stressful life outside the gym - ala Pink you may need to incorporate more rest/recovery time into your schedule or tone down the intensity of your training. I pulled waaaayyyyyy back on my training. I feel a lot stronger; I'm not as sore and have alot more energy. Smart is better than more.Cheeze

This is so true Cheeze. The body truly can't tell the difference in types of stress, yet we tend to want to believe it does and that hours of training will make everything go away from inches to self doubt. I know it's been said here many times and in many ways but balance is far more important. Trick is that's a lot easier said than done because if some is good, how can't more be better and better? I recently read something that suggested we don't get up in the morning before thinking about 5 positive things about our selves/lives. It also noted that most have to start with one and build up to five because of our tendency to focus more energy on negativity or obsession. The interesting benefit is that once we start to do it, balance becomes easier because we branch out from the ruts we all tend to create in out lives, you know the comfortable day to day routines, good and bad that tend to come and go without thought. Thanks for the slice Cheeze!

[musicgal28]

SpinBob: Carolyn, Are you using your class to work on your aerobic base? That's what I did and it worked really well.


I haven't thought that part out yet. What did you do Bob? Did you wear your HR monition and force yourself to stay below a certain HR? That is what I would think.... (If thats the case I need a new HR Monitor, because mine interferes with the microphone, I don't know why..but it does...)

[musicgal28]

Ladies I didn't see Cheeze listed in either of your posts. Cheeze does a body good!

Seriously one slice of Cheeze for Music. Three things to keep in mind as you embark on this new lifestyle. (1) Rest is very important. In addition to a good nights sleep - taking time out during your day to de-stress or decompress. (2) Make sure you are eating enough to support your new lifestyle. I've found that if you prove to your body it's going to get fed at regular intervals - it is more willing to give up the fat. Keeping a Food Journal showed me how under-fed I was. (3) Finally remember your body can not tell the difference between workout stress and the stress that comes from the other 23 hours of your day. So if you lead a stressful life outside the gym - ala Pink you may need to incorporate more rest/recovery time into your schedule or tone down the intensity of your training.

I pulled waaaayyyyyy back on my training. I feel a lot stronger; I'm not as sore and have alot more energy.

Smart is better than more.

Cheeze



That is an interesting thought on a stressful day, and how that also interacts with our body. I know that my days are usuaslly stressful, and that rest is extremely important to me. My body shuts down if it doesn't get enough sleep, I don't make sense, I get migraines, and lots of other exciting things.

The reason I spelled out something for each day of the week, is so that I have an option. So say, Monday I work until 8pm, I can have Monday be my off day. And so on and so forth. I also have rules about working out past 7:30 at night, I don't do it. Because otherwise I can't fall asleep (its like caffeiene).

Smart is definitely better than more! Thanks!!