Tuesday, September 6, 2011
So despite this weekend's new dungaree celebration... I've got to change up my meal plan. Of course, traveling and being stuck inside all weekend has made me retain a pound in water weight. So frustrating! But its not only that... I know that I have been a little bit liberal with my meal plan lately and I am starting to see its effects. I have incorporated grains back into my diet and it has slowed me down. Despite the fact that the grains I have been consuming have been clean, even still, I know it is the grains that tend to 'collect/retain' and slow my progress. So again, I am going to have to clean up my diet. Goodbye grains. I am also going to have to start drinking even more water. I drink 8 glasses currently, of course some days I get close. But I need to drink more than this to supplement my workout routine.
While I'm cleaning up my act, I am also determined to work harder at strength training, particularly the upper body. I love doing cardio and strength training the lower body. But when it comes to the upper body, I am not motivated. I just do random training for this mostly because I'm unsure of myself when it comes to the upper body and I know I am weak. Or the polar opposite on gym weekends, I confidently kill it at my upper body workout but only when DH is with me because he pushes me to the next level and I like that motivational support. But no more excuses of time restraints or the insecurities I have doing upper body by myself!
But I have to stick with the 'Lift to Burn' 4 week training program (which incorporates a lot of upper body). My game plan for the next 4 weeks is to go to bed at 8/830p and get up at 4a and be in the gym by 430a so that I have adequate time to do all my strength training and all my cardio. I'm also switching it up and doing a 10 min cardio warm-up, then my strength training first and cardio last!
I tried this routine this morning and it seemed to work very well and I really liked it. However I was really exhausted by the time I got to do cardio, but I knew I pushed it hard training. I know I am going to be totally grumpy having to get up an extra hour earlier than I do already. But that reminds me of a quote I love – "I may miss sleeping in...but my pillow doesn't feel as good as skinny does!" I am going to have to tape this to my bathroom mirror so it can motivate me at 4am –all bleary, crusty eyed and bed headed. I'm determined though.
Arrived: 515a / Departure: 755a
Zumba: 710p / 830p
• 10/11 minute warm-up: elliptical Level 8. 2.45miles 94 calories
• Strength Training – Lift to Burn Program: 40 mins 114 calories
• StairMaster: 20 mins Level 8 100 floors 220.40 calories
• Treadmill - Running: 13.38 mins 1 mile 100 calories
• Zumba - 1 hour 516 calories
• Chest Press: 2 sets of 8 @ 30lbs
• Bench Press: 2 sets of 10 @ 10lbs
• Incline Dumbbell Press: 3 sets of 10 @ 10lbs
• Incline Dumbbell Flyes: 3 sets of 20 @ 10 lbs
• Tricep Bench Dips: 3 sets of 10 @ (body weight)
• Tricep Kick Backs: 4 sets of 10 @ 10lbs
• Overhead Tricep Extension: 3 sets of 20 @ 10lbs
It's time to clean up + focus and finish this!