As we find ourselves in February with a few pounds to lose...well, maybe I'm just speaking for myself. I have about 10 pounds I'd like to shed and I'd love to kick start my fitness with you! I'm going to give you all the details about what I will be doing for the next 2 weeks. I'm going to follow it precisely and I will report on my results. There will be a menu plan as well as exercises, which will be minimal, but worthwhile. We all know by now that losing weight has about 80% to do with what you are eating and only about 20% to do with how much you are exercising. I'm not knocking exercise or trying to minimize it here because I believe that without regular exercise you will age much faster, lose mobility that you used to have, and burn fewer calories due to lower muscle mass. I also just think that a fit body looks better than a skinny body. So exercise is a MUST! If you want to join me, simply mail me a check for $100 and I'll get you started right away. TOTALLY KIDDING Y'all!!!! This is 100% free and the only one holding you accountable here is YOU! These are the rules I will be following: You will begin this plan preferably on a Sunday. I recommend carving out a little time to do the groceries and a bit of meal prep. It's all very basic. We will plan a breakfast, lunch, and snack option for each week day. You will be on your own for dinner because dinners are often eaten with families or you may have work dinners to attend, or eat out for dinners. All of this is allowed for dinner. However, you have to promise that whatever you eat, it needs to be ONE portion or ONE serving only- No seconds! Be reasonable. The ONLY exception is vegetables. You may have as many veggies as you'd like. I will attach a serving size helper for you to look at so that you can gauge your serving sizes for dinner. *Specifically, notice the pasta and cheese serving sizes and take note. And absolutely NO desserts under any circumstance for 2 weeks because sugar will just make you want more sugar. You also must promise that you will not drink anything other than water Sunday-Thursday and at least 6 glasses of water per day (48 oz total) and you must drink a full glass before each meal (this will aid in digestion as well as make you feel fuller). Often times when we get a craving for a certain food, we may actually be thirsty. You may also drink up to 2...6oz servings of alcohol (preferably red wine) per day Friday-Saturday only. You must also keep up with the provided exercises. If your fitness level is best described as "straight-out-the-recliner" or "starting to grow into the sofa" you will need to be sure that you do exactly HALF as many reps as I say to do. You must also start with 2-5 lb weights and please be careful starting any new fitness routine. Best to first check with your doctor because getting injured will only take you several steps backwards in your journey to fitness and health. Slow and steady wins the race. Let's start with meal prep for our breakfast, lunch, and snacks. You may find it helpful to use individually sized containers for meal prep, which you can purchase on Amazon here. Grocery List for Week 1:
Weekday Meal Plan: Week 1 Monday Breakfast- Peanut Butter Over-Night Oats Monday Lunch- Turkey Meat Taco Salad Monday Snack-apple, cut celery with 2 tbsp of blue cheese dressing Dinner- Be reasonable; No desserts & No alcohol Tuesday Breakfast- Peanut Butter Over-Night Oats Tuesday Lunch- Turkey Meat Taco Salad Tuesday Snack- cheese stick & 1 serving of nuts Tuesday Dinner- Be reasonable; No desserts & No alcohol Wednesday Breakfast- Turkey sausage and half an avocado Wednesday Lunch- Soup & Salad Wednesday Snack- 1 serving of nuts, cut celery & 2 tbsp of blue cheese dressing Wednesday Dinner- Be reasonable; No desserts & No alcohol Thursday Breakfast-Turkey sausage and fruit Thursday Lunch- Soup & Salad Thursday Snack- apple, cheese stick Thursday Dinner- Be reasonable; No desserts & No alcohol Friday Breakfast-Yogurt and fruit Friday Lunch- Salad with 2 Chicken tenders Friday Snack- cut celery with 2 tbsp of blue cheese dressing, & 1 serving of nuts Friday Dinner- Be reasonable; No desserts, You may enjoy up to 2... 6 oz servings of wine Week 1 Exercise Routine: You will need a light set a weights and a heavier set of weights. (If you are just starting out you can use canned goods or water bottles in place of weights). If you are already an active person, I recommend using 5 lb weights for your lighter set and 10lb for your heavier set. These exercises are very basic and should be performed using proper form click on each exercise for details on proper form. Monday- Thursday Daily Workout 1) 2-5 min- Start with walking in place and then alternate between fast feet and walking. Fast feet can be done with your stance close together or a wider stance. It's a great idea to alternate stances. While walking in place do small arm circles and rotate the shoulders. No excuses here because you can even do these seated in a chair if you need to modify. 2) 2 sets of 12 upright rows with the light weights (great shoulder exercise that is a safe one to begin with). 3) 2 sets of 12 bicep curls with the heavier weights. 4) 2 sets of 12 overhead tricep presses 5) 2 sets of 12 bent over rows 6) 2 sets of 20 alternating leg lifts, then 2 sets of 20 inner thigh leg lifts 7) 2 sets of 20 lateral side leg raises (you can hold onto something if you need to, or can lay on the floor). 8) 2 sets of 12 glute bridges 9) 2 sets of 12 planks with side step. If you cannot do a plank yet, work your core from a chair 10) Cool down by stretching the muscles you have worked. Pick a few stretches here that feel good to you. Be sure to take time to get some good deep breathing in here as you stretch. Grocery List for Week 2:
Weekday Meal Plan: Week 2 Monday Breakfast- Berry/Banana Over-Night Oats Monday Lunch- Buffalo Chicken Lettuce Wraps Monday Snack-cut celery with 2 tbsp of blue cheese dressing, 1 serving of nuts Dinner- Be reasonable; No desserts & No alcohol Tuesday Breakfast- Berry/Banana Over-Night Oats Tuesday Lunch- Buffalo Chicken Lettuce Wraps Tuesday Snack- cut celery with 2 tbsp of blue cheese dressing, 1 serving of nuts Tuesday Dinner- Be reasonable; No desserts & No alcohol Wednesday Breakfast- Berry/Banana Over-Night Oats Wednesday Lunch- Soup & Salad Wednesday Snack- 1 serving of yogurt, your choice Wednesday Dinner- Be reasonable; No desserts & No alcohol Thursday Breakfast-Turkey sausage (1 serving) and half an avocado Thursday Lunch- Soup & Salad Thursday Snack- cut celery and carrots with 2 tbsps of blue cheese dressing (or ranch) Thursday Dinner- Be reasonable; No desserts & No alcohol Friday Breakfast- Turkey sausage (1 serving) and fruit Friday Lunch- Salad with 2 Chicken tenders Friday Snack- cut celery with 2 tbsp of blue cheese dressing, & 1 serving of nuts Friday Dinner- Be reasonable; No desserts, You may enjoy up to 2... 6 oz servings of wine Week 2 Exercise Plan:
* Follow week 1 plan, except add an addition set of reps for each exercise. If you feel ready, you can even bump up your weight set a pound or two. * Always remember that consistency is the key. If you do this once or twice, you won't see a difference. If you do this daily, YOU WILL!
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