Tuesday, November 23, 2010
Well, here I am again, about to kick off a two month in-focus on myself, which I hope then to transition to a marathon in March. So much has been going on in my life these past few months, I have put nearly everything on the back burner. I have maintained a decent weight but not due to being fit and not due to the best of eating habits. This is where I am going to focus and also going to set up a more consistent routine.
During the next eight weeks:
a. Self-control when it comes to eating
b. Not indulge in any alcoholic beverages during the 8-week period, regardless of the nature of the temptation
c. Terminate my consumption of all food three hours prior to my bedtime
d. I will endeavor to be conscious of when and why I eat and will, to the best of my ability, eat simply to satisfy my nutritional needs as opposed to my emotional needs.
e. Do my best to make healthful food choices, drink 8 glasses of water per day
f. I will be aware of my posture and work towards correcting it.
g. I will track and actively be part of SparkPeople
h. This will be followed by a continued active lifestyle to be healthy for the rest of my life.
Six mornings a week: Forty-five minutes of aerobic exercise, including at least two of the following: power walking on a graded treadmill (up to 10 percent), jogging, elliptical exercise, stair-stepping or rowing.
Four or five evenings a week (before dinner): A 20-minute workout using one of the above exercises. These sessions will give me a chance to reflect on my progress toward my goals.
Once a week: On a day with no strength training, replace usual aerobic exercise with a 75-minute run.
Four times a week: Thirty to 40 minutes of strength training, usually two days in a row, followed by a day off.
Squats: Three sets of ten. (Works the buttocks, quadriceps and hamstrings.)
Leg extensions: Three sets of ten using 60 pounds. (Quadriceps.)
Leg curls: Three sets of ten using 60 pounds. (Hamstrings.)
Chest presses: Three sets of ten using 50 pounds. (Chest.)
Incline presses: Three sets of ten using 40 pounds at a 45-degree angle. (Upper chest.)
Lat pulls: Three sets of ten using 50 pounds. (Upper back.)
Seated pull-downs: Three sets of ten using 50 pounds. (Biceps, chest, and shoulders.)
Standing flies: Three sets of ten using 20 pounds. (Chest.)
Seated rows: Three sets of ten using 50 pounds. (Back and shoulders.)
Back extensions: Three sets of ten on a back-extension device or a Roman chair. (Lower back.)
Shoulder presses: Three sets of ten using ten-pound dumbbells. (Shoulders and upper back.)
Lateral raises: Three sets of ten using ten-pound dumbbells. (Shoulders.)
Frontal raises: Three sets of ten using ten-pound dumbbells. (Shoulders and arms.)
"Thumbs down" raises: Three sets of ten using five-pound dumbbells. (Shoulders—rotator cuff—and arms.)
Standing cable-cross curls: Three sets of ten using 20 pounds. (Biceps.)
Rotary torso: Three sets of ten on each side using 20 pounds. (Abs—obliques.)
Back extensions: Three sets of ten. (Lower back.)
Incline crunches: Three sets of 30 at three increasingly difficult inclines.