alideni's Notizen, 19 Jul 08

Good morning!
I had my orientation with a trainer @ Urban Active yesterday. We basically talked about my current workout regimen & what I wanted to get out of the gym. He encouraged me to develop a more structured plan & stick with it. I had been doing sets of random exercises & then ~30min. of cardio. He said that I need to focus on upper body one day, lower body the next day that week & then full body on the 3rd day. After that weight training, then do 30min. of cardio. The big thing that I didn't realize is that you are suppose to warm up before you even stretch. He said to do about 5 min. of intense cardio (reach your target heartrate) before you stretch because it warms up your muscles & you are less likely to injure muscles that way! That was an eye-opener for me! So I tried it ... my body fought it! My body was like, "Whoa! What are you doing?" But I kept going! I did my upper body workout on the machines & then hit the treadmill. I only did 16min. on the treadmill since my body was not too happy with me! lol! I thought that I would have sore arms & shoulders this morning, but so far I feel fine! ;)

He measured my body fat ... 29.3%. That's higher than I had hoped, but probably more accurate. He said that "healthy" body fat for a woman is about 25%, but fit would more like 20%. Atleast that gives me a goal to have in mind. I hate to know what my body fat was @ 220lbs! :S

76,7 kg Bisher verloren: 23,0 kg.    Still to go: 13,2 kg.    Diät befolgt: 100%.

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1454 kcal

Fett: 52,05g | Eiw: 106,62g | Kohlh: 147,39g.   Frühstück: peanut butter, Water, Nature's own whole wheat bread. Mittagessen: Green pepper, Diet coke, Kraft Ranch, Chicken breast, Lettuce, Cheddar & Jack cheese, water. Abendessen: Laughing Cow, Green beans , butter, Mckenzie's White corn, Chicken breast, water. Snacks/Sonstiges: Special K Cinnamon Pecan bar, Smart Ones Cookie Dough, Kroger Carb Master, Pineapple. mehr...

2898 kcal

Bewegung: Stair Master - 6 Minuten, Treadmill - 33 Minuten, Gymnastik (Schwierig, z.B. Liegestütze) - 10 Minuten, Gymnastik (Leicht) - 10 Minuten, Schreibtischarbeit - 2 Stunden und 30 Minuten, Schlafen - 7 Stunden und 30 Minuten, Ruhen - 8 Stunden und 1 Minute, Hausarbeit - 1 Stunde, Gehen (Langsam) - 3 Km/h - 3 Stunden, Gehen (Mäßig) - 5 Km/h - 1 Stunde. mehr...