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This week I have been focused on cardio and toning my legs.
This week’s workout ( 3 out of 7 days):
3 mile run
50 squats every other day
Stretch before and after.
Drink water daily. Always begin hydrating 24 hours in advance.
Stretching helps with preventing muscle cramps and helps the body with its mobility.
My body transformation process includes a few different exercises. I’ve been focused on squats and push ups for almost two weeks.
50 squats nightly
50 push ups nightly
Do not include weekends. Allow your muscles to relax.
Great news! I’ve made progress so far this year. My routines are working. The process to gain lean muscle is paying off. I’ve gain three pounds of muscle and based on my workouts, I been able to cut those pounds very well. As you see in the photo above, the definition in my weight gain has improved. Below are the routines I have completed in the last seven days.
Sunday: Full court basketball
Tuesday: 3 mile run
Thursday: 3 mile run; weight lifting: back 3 x 12 (70 lbs), triceps 3×10 (55 lbs), biceps (3×10 55 lbs)
Sunday: 3 mile run; full court basketball
When I decided that fitness would be my new year resolution, I knew that the journey would be interesting and fun. I’ve been trying new things to stay in shape and to gain lean muscle. For the past two weeks, I’ve been working out three to four days a week. The workouts consist of playing basketball for 30-45 minutes, running 1 1/2-3 miles, and/or bike riding for 1-2 hours (depending on weather and destination). My weight goes up and down between 135-141, but I’m still gaining muscle definition. I’m becoming more curvy; slim curvy.
My boyfriend and I tried a new shake. We kept it healthy, but also tasty. This was our last meal of the day after a 45 minute workout.
1 pack of Dole Frozen Fruits and Greens
Includes: Mango, Bananas, Apples, Pineapples, and Spinach.
Add your favorite yogurt
Bench press 3 x 10
Bench dips 2x 10
Wheat thins with peanut/ homemade strawberry or peach jelly (your choice)
*be sure the jelly is homemade because it has the natural seeds
Saturday’s workout was all about the back. As I mentioned before, my goal is to gain weight and lean muscle. I’ve always had issues gaining weight, mainly keeping the weight on. The number one problem, I was I focused on cardio more than lifting weights.
Sesame seed dressing
Medicine ball throws 2×20
- Be sure to begin hydrating 24 hours in advance. I am constantly drinking water daily.
- Stretch before and after you exercise
Today’s lunch consisted of the healthy foods you see in the photo above. Below I will discuss with you why I chose the following foods and why they are good for you.
Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats.
Fish help maintain cardiovascular health by playing a role in the regulation of blood clotting.
Fish may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis.
Fish may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.
Eating yogurt is one of the most common ways to consume the healthy bacteria beneficial to the gut known as probiotics. Probiotics are effective in regulating the digestive system and decreasing gas, diarrhea, constipation and bloating.
Yogurt may reduce the risk of high blood pressure.
Yogurt may help you feel fuller.
Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese and pantothenic acid. Celery is also a good source of vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus, magnesium and vitamin A.
Celery reduces inflammation.
It helps you calm down.
Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin. 2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion.
Carrots kill harmful germs in the mouth and help prevent tooth decay.
The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells.
Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1.
They also contain the important nail health-promoting mineral silica.
Rehydrates body and replenishes daily vitamins.
Relieves bad breath.
Hangover cure (Ha!)
Aids in weight loss.
Nutritional highlights. Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium.
Strawberries promote eye health.
Strawberries help fight cancer.
Strawberries keep wrinkles at bay.
Great health and wellness starts from within. You must have a strong mental attitude to set a goal and accomplish it. Great support helps also. Set your goals and accomplish them. Welcome to 2017.
Her: Weight gain/ lean muscle
Him: Weight loss/ muscle definition
Weight: 20lbs – 55lbs *vary per machine
Bench press 3X10
Tricep extensions 3X10
Weight: 50lbs-70lbs *vary per machine
Bench press 3X10
Tricep extensions 3X10
Shoulders 3X10 Weight: 15lbs-20lbs
You choose your weight amount.
Be sure to begin hydrating 24 hours in advance.