see my daily livejournal... "sunnlight"... this one is a fitness journal... Nutrition, cardio and weight training... put them together and you can completely transform your body. And if you do it right, you will improve your health, your life, and increase your lifespan. I am very good at doing two of three at any given time... one always seems to get neglected. Either I eat well and lift regularly... but skip cardio workouts... or I lift and run... but let too much crap creep into my diet (or I don't eat enough protein, etc). However I WILL keep at it until I get it right! After all, I am planning to live to 100 and I want to do it looking and feeling my best ;).
I have a petite (very small boned) frame and stand 5 ft 3 inches. On May 15th, I weighed 124 lbs. My primary goal for the next 7 weeks is to lose about 5 lbs. of bodyfat and tighten up my lower body/ab area. Read on for the details of my current fitness plan.
CURRENT STATS (all unflexed) HEIGHT 5ft3 WEIGHT 121 BODYFAT % MUSCLE WEIGHT FAT WEIGHT WAIST HIP CHEST THIGH BICEP CALF
7 WEEK GOALS (May 15 - July 3, 2004) 1) lose about 5 lbs. of bodyfat 2) start fitting back into my size 2's 3) be back up to running 4-5 miles comfortably **one year goal: have 110 lbs. of lean muscle mass on my body and a clearly visible six pack
NUTRITION 1) 5 meals per day (only 1 from nutrition shakes; use bars only in an emergency) 2) 1500-1800 calories per day (based on my current weight, lean body mass, and fitness goals) 3) eat every 2-3 hours, last meal no later than 2 hours before bed 4) meal components: breakfast meals - complex carb, simple/fibrous natural carb (fruit), lean protein; other meals - complex carb, fibrous natural carb (veggie), lean protein 5) 10 glasses of water (80 oz) minimum per day 6) daily supplements: multi-vitamin, Udo's oil, joint supplement, apple cider vinegar 7) no processed/refined foods, no trans fat/hydrogenated oils, low saturated fat 8) one cheat day per week, keeping the portion size under control 9) 50/30/20 plan to start (carbs/protein/fat)
CARDIO 1) 3 cardio workouts per week a) two HIIT (high intensity interval training) workouts of 30 minutes minimum each (typically running on the treadmill, alternatives - jumprope intervals) b) one longer medium intensity workout of 45 minutes to an hour (typically jogging outdoors) 2) change up cardio exercises once in a while (bike, rower, elliptical, stepper)
WEIGHTS 1) 3 workouts per week, upper body and lower body split: chest, shoulders, upper and lower back, triceps, biceps, quads, hamstrings, calves, abs 2) work abs 3-4 times per week, typically on weight days (low reps, high concentration/contraction) 3) protein shake within 1/2 hour of finishing weight workout 4) 2 exercises per body part, 3 sets per exercise, 6-12 reps per set
OTHER 1) stretching/flexibility - stretch before and after every cardio workout, and during weight workouts 2)health - 8 hours of sleep per night (10:30-6:30 during the week)
RECOMMENDED READS fitness/nutrition: Body for Life ABSolutions Shape Training Make the Connection Encyclopedia of Modern Bodybuilding Burn The Fat, Feed the Muscle Business Plan for the Body Perfect Parts The South Beach Diet Cooking Light
general health library: 7 steps to total renewal The Wisdom of Healing Natural Health (magazine) Living Healthy in a Toxic World
spiritual/mental health & personal achievement: Seat of the Soul The 7 Habits of Highly Effective People Real Simple The Power Principle O Magazine (yes you read that right) Coach Yourself to Success : 101 Tips from a Personal Coach for Reaching Your Goals at Work and in Life
THE FOODS I EAT complex carbs - yams, brown rice, old fashioned oatmeal, Kashi Go Lean cereal, Uncle Sam cereal, beans (protein source also), textured vegetable protein complex fibrous carbs - raw spinach, broccoli, yams, asparagus, squash, zuccini, celery, carrots, bell pepper, whole wheat pasta, whole grain bread, whole wheat pita simple fibrous carbs - strawberries, blueberries, raspberries, apples, pears, oranges lean protein - chicken breast, turkey breast, white albacore tuna (no more than 2x week), wild salmon, 2% small curd cottage cheese, skim milk, low fat part skim mozz cheese sticks, lean cuts of steak, egg whites, natural PB fats - nuts (pistachio, almond, walnut, cashew), olive oil (mainly use it in cooking), egg yolk (sparingly), natural peanut butter
last words... from my new favorite fitness book by Tom Venuto...
"Do yourself a favor. Cultivate the value of being a hard worker. In the end, the one who works the hardest will always get the best results. There are no shortcuts." "Always step forward into growth, never pull back into safety." "Am I willing to pay the price necessary to achieve this goal?" "Set goals to be better than you used to be, not better than someone else." "Act as though I am, and I will be." "People often underestimate the amount of effort it requires to develop a lean body."