Wednesday, August 27, 2014

Workouts

So, I've been working out again (on my own- no trainer), but I learned so much while working out with him and have continued to do the type of workouts we did.  Our workouts consisted of "active rests" which sounds like a contradiction, because you really aren't "resting" at all between exercises, unless it's just to catch your breath.  So, if I'm doing squats, in between sets, I might do 30 jumping jacks, jump squats, lunges, push-ups, etc.  Or, I just move quickly between exercises.  

I tracked my workouts on my iPhone in the Notes app so I could share them with you.  I didn't always write down the "rest" exercise I did, or I was just going from one exercise to the next with little rest. You can add in anything that keeps your heart rate up- a lap around the gym, step-ups, jumping jacks, burpees, etc.

CARDIO
I start my workout with 30 minutes of medium-hard cardio (typically the treadmill at intervals of  incline at 15-18 and speed 2.5-3.0) or the stair master (set at intervals of 60-80).  (Once a week, I'm running with a group of moms around our local park, 3 miles, and I don't do weights that day.) 

Then, I do as much weight workout as I can fit into 30-45 minutes, depending on my schedule.  Below is what my workouts looked like last week. I'm doing glute kickbacks several times a week to work on building my booty. 

LEGS
Squats- 65 lb x 15 reps (4 sets)
Walking lunges- 15 lb kettleballs each x 50 steps (each leg counts as one step) (2 sets)
     Push-ups- 15 (2 sets) 
Hip Adduction- 50 lbs x 20 reps (4 sets)
Hip Abduction- 50 lbs x 20 reps (4 sets)
     Go back and forth from adduction to abduction machine 
Seated leg curls- 45 lbs x 15 reps (4 sets)
Glute kickback- 70 lbs x 20 reps (3 sets) 
*1:15 minutes w/ cardio

SHOULDERS 
Shoulder press- 10 lb each x 20 reps (4 sets)
Lateral raise- 7.5 lb each x 10 reps (4 sets)
Punches- 7.5 lb each x 10 (4 sets) *my favorite
Rear delt fly- 30 lb total x 12 (3 sets)
Glute kickback- 70 lbs x 15 reps (3 sets) 
*1:15 minutes w/ cardio

ARMS
Curls- 10 lb each x 15 (4 sets)
Punches- 7.5 lb each x 15 (4 sets)
Dips (on floor bench)- body weight x 15 (4 sets)
21s- 20 lb barbell x (3 sets)
Dips (on machine)- 52 lb assist x 15 (4 sets)
Curtsies - 15 each leg 
*1:05 minutes w/ cardio

BACK
Pull-ups- 60 lb (assist) x 12 (4 sets)
Seated rows- 45 lb x 15 (3 sets)
Lat pulldown- 50 lb x 15 (4)
Glute kickback- 70 lbs x 15 reps (3 sets) 
*1:10 minutes w/ 36 min cardio (I went over)


It feels great to get back to working out!  There's a mom at my son's school who's become a good friend of mine and we encourage each other everyday with our workouts and eating.  We text each other after our workouts and it really helps to have that person to help keep you accountable.  Do you agree? 














Sunday, August 24, 2014

My Meals Calculated by My Fitness Pal

It's been 7 weeks since my bikini competition where I competed at 100 pounds and now I weigh 108!  Yes, that's over a pound a week! Yikes! I can tell that my body composition is still better than it was when I started training (more muscle and less fat), and I didn't plan to stay at 100 pounds, but I'd like to be at 104.  So, I find myself with 4 pounds to lose.  

I'm sure I put on weight because: 1) I was eating two pints of Haagen Dazs Gelato (Sea Salt Caramel) a week for about 5 weeks, and 2) I stopped training as intensely as I was (just running around the neighborhood for 30 minutes) and then took some time off working out at the end of the summer to just be with my son.  I don't regret it, but I know it's time to get back to work!  My son started school mid-August and I'm back to my routine of working out as soon as I drop him off at school.  I feel 100x better already.  It's amazing how quickly your body can change - for the better or worse. 

I've been tracking my workouts on my iPhone and plan to share them in detail with you this week, but for now, I'll just say that I start with 30 minutes of medium-hard cardio, then do 30-45 minutes of weight training with active rests (which keep my heart rate up) the whole time.  

When I was preparing for my bikini contest, my trainer gave me a meal plan to follow for  12 weeks.  I never counted calories or macros, but generally had an idea of what it was.  Last night, I finally plugged the five meals into My Fitness Pal and got the calculations below.  I think My Fitness Pal only allow for 4 meals a day, that's why I had to combines Meals 2 & 3.


So, for those of you who were interested in the breakdown, there it is.   I was surprised at how many calories I was eating, I thought it was been less, although I knew I was eating a lot of food- I was never hungry.  But, you need to eat consistently (about every 3 hours) and get enough protein at each meal to build and sustain muscle.   

Since I know I have weight to lose now, I need to be more strict with my food.  My weakness is dessert.  But, when I'm working out HARD, I'm much less likely to eat what isn't good for me.  I always think, "I didn't just work that hard to blow it by having a piece of cake."  

I like My Fitness Pal because it allows me to see how everything I put in my mouth mouth adds up and it makes me reconsider my gelato!  Of course, I will still eat it, just not as often! 

I hope this chart helps! Let me know! :) Do you use My Fitness Pal? 

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