Nothing Ventured, Nothing “Lost”: Week 3

16 Dec

motivation, fitness

21 days down,  9 days to  go!!

I am 3/4 of the way through, and I have to say this has been the most successful week yet.  I have started seeing changes in the way my body looks, and most importantly, I feel great!

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Ventured

Here’s how my week went:

Monday

* Cardio: 2 minute warm up on treadmill; 10 min. at 5.5 mph, alternating 2 minute intervals at an incline of 5 every 2 minutes

Tuesday

* Cardio: 10 minutes on elliptical, setting on fat burn

* Strength training: back & shoulders

  • Lat pull down; 3 sets at 50 lbs., 12 reps each
  • Seated Row; 3 sets at 50 lbs., 12 reps each
  • Lat Press; 3 sets at 30 lbs., 12 reps each
  • Delt Raises; 3 sets at 20 lbs., 12 reps each
  • Shoulder Press; 1 set at 20 lbs.,  12 reps each, 2 sets at 30 lbs., 10 reps ea
  • Rear Delt Pull; 3 sets at 20 lbs., 12 reps each

Wednesday

* 15 minute cardio yoga workout.  I have been reading a little about yoga lately, and how it can greatly improve overall strength.  I googled a cardio yoga workout on youtube, and it was quite effective in getting my heart rate up, and making my muscles really burn.  You can check out the video I found here.  I was a little skeptical when she started talking about an inner fire and my golden flame.  Yes, you read that correctly.  But if you can get past that, the workout is pretty good.

Friday

* Cardio: 10 minutes on elliptical, setting on fat burn

* Strength training: Legs

  • Leg extensions (quads); 1 set at 50 lbs., 2 sets at 55 lbs., 12 reps each
  • Seated hamstring curls; 1 set at 55 lbs., 2 sets at 60 lbs., 12 reps each
  • Leg press; 1 set at 90 lbs., 2 sets at 100 lbs., 12 reps each
  • Calf raises; 3 sets at 35 lbs., 12 reps each
  • Lunges; 3 sets holding 8 lb. weight in each hand, 12 reps each

Sunday

* Cardio: 2 minute warm up on treadmill; 10 min. at 5.5 mph, alternating 2 minute intervals at an incline of 5 every 2 minutes

* Strength training: arms & chest

  • Bicep curls; 1 set at 15 lbs., 10 reps; 2 sets at 20 lbs., 12 reps each
  • Tricep curls; 2 sets at 20 lbs., 12 reps each, 1 set at 25 lbs., 12 reps
  • Chest Press; 3 sets at 40 lbs., 12 reps each
  • Chest fly; 1 set at 30 lbs., 2 sets at 40 lbs, 12 reps each

I missed my workouts on Thursday and Saturday due to extenuating circumstances.  Hey, life happens, but the important thing is that I got right back in the game and kept going, and the results were very encouraging.

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Lost

Guess who lost 2 pounds this week.  This girl!!  To be more precise I gained 0.31  lbs. of muscle, and lost 1.5 lbs. of pure fat!!  That’s a total of 2 lbs. in 3 weeks!  I lost 1/2″ from my hips, 1/4″ from my waist, and 1″ from my bust.  My total weight went from 139.4 to 137.4.

I think it is important to note at this point that I am not dieting.  I try to eat healthy, and I incorporate lots of fruits and vegetables into my meals, but I don’t deprive myself.  I try to avoid foods that are bad for me, but I don’t try to restrict myself to a certain number of calories per day.

This week I indulged in fresh sushi with miso soup and a nutella and banana filled crepe for dessert.  My hubby cooked up a delicious panini recipe using eggplant, roasted red peppers in adobo sauce, and feta cheese on rosemary bread served with tossed fresh greens.  I also enjoyed a huge serving of a roasted veggie stuffed crepe with ricotta, and a yummy cream sauce. (Also courtesy of Tyler)  We also had chips and salsa with fish tacos, black beans, and grilled veggies for lunch yesterday!!

Obviously we are not deprived.  I try to have at least one or two servings of greens per day, and most times I get a lot in my morning smoothie.  I snack on trail mix and fruit throughout the day, and I never feel like I am starving.  If you make it a point to eat fresh and healthy it easily becomes second nature to reach for an apple instead of that Snicker’s bar.  Incorporate exercise and soon it becomes a lifestyle, and that’s when you keep the weight off, and put yourself in a position to live a long, healthy, and happy life.

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