Monthly Goals: January Drop 12 Pounds of fat
Drop 3% bodyfat
Consume NO alcohol whatsoeverSunrider Goals for January:
Continue the two weeks of Vitalight caps followed by two weeks of Slim Caps (both from Sunrider's weight loss program)
Drink Electrosport every other day in my Calli and Fortune DelightWeight Training Goals for January:
Continue to train every other day
Change my training program from the first month (entry level) to a little heavier and new exercises
Continue whole body workouts each session, 2 exercises per body part, only 2 sets per exercise and only 9 reps per set
walk out of the gym after 45 minutes and NO longer
give myself a complete 48 hours of recovery time between workoutsMy New Weight Training Program
- still whole body each workout which activates more muscle tissue, increasing fat burning potential. I'm burning fat, not bodybuilding these first few months.
Legs: Single Leg Dumbell Deadlifts, 2 sets, 9 reps
Bosu Ball Lunges with Barbell, 2 sets, 9 reps
Back: Straight Arm Pulldowns, 2 Sets, 9 Reps
Cable Bat Wings, 2 Sets, 9 Reps
Chest: Alternating Bosu Ball Pushups with Knee tucks and Ball Lat Pulls (a triple), 2 sets, 9 reps
Seated Incline Press, 2 sets, 9 reps
Shoulders: Single Arm Dumbell Press while Kneeling on Stability Ball, 2 sets, 9 reps
lying single arm dumbell flyes, 2 sets, 9 reps
Arms: Super Set Machine Preacher Curls with DB Hammer Curls, 2 Sets, 9 Reps [Biceps]
Super Set Stability Ball Rope Tricep Extensions with cable at bottom with DB 21's (top, middle, bottom) Cardio goals for January:
I'm going to kick it up a notch on the cardio this month by adding in some cardio at the gym in the evenings on my off days from training. Keeping it to 30 minutes
Continue with my goal of walking for 30 minutes every day in the morning, regardless of the weather
so, walking every morning and in the evenings, juggling weight training one day, cardio the next day in the late afternoon.
Basically, exercise twice a day, every day
again, with the intention of staying as much in the Anabolic zone as possible and reducing catabolismThis first week of January Goal: Week 5 of the winter weight loss and fitness challenge 2007
1. completely eliminate grains from my diet for the week.
I want to do a test to see if I can supercharge the healing of my pancreas and liver by getting rid of all sugars (alcohol and starchy carbohydrates) and staying with my Sunrider foods. This is a one week test to see if I can have beans for breakfast with my eggs, in stead of my Bob's Red Mill 8 grain cereal with Amaranth and Quinoa.
also, no rice, no bread (I don't eat bread anyway), no treats
ah, with one exception: Sunrider Sunbars which have some rice in them, but I use them as pre-workout fuel
So far, so good. Had eggs and black beans this morning
2. Walk 30 minutes every day except for New Years day. Might not get in a walk that day, but I might also. Leaving room for NOT getting in a walk on NYD. Darlene and I are getting up early to serve food at a homeless shelter here in the city. Not sure when I can get the walk in, but I'll see. Maybe an evening walk
3. no starchy vegetables after 6 pm, beans, legumes, veggies, nuts and nut butters only.
What I'm totally thrilled about this week is that I get to change my workout. I've been planning it for the past 2 weeks at least (in my head) and I get to put it into action this month. If you've been weight training this past month, the first month of the challenge, it's been 4 weeks, so time to change it up. If you don't change this week, change it for week 7 after doing the same thing for 6 weeks. This is the principle of Periodization