5-18-15 Week 1 of 8 Diabetic Weightloss Challenge exercise routine
Monday, May 18, 2015
This is my 2nd time doing this and I modified it slightly.
15-20 minutes Strength training video or weights I use 2, 3, & 5 lb dumbbells.
Video: 10-Minute Arm Toning Workout from Petra Kolber''s ''''Step-by-Step Strength Training'''' DVD (10 minutes) with the 5 lb weights, 9-Minute Seated Arm and Shoulder Workout (Coach Nicole) (9 minutes) with the 2 & 3 lb weights to cool down.
10-20 minutes cardio. I ride my Body Rider Duel trainer on a low setting at about 15 mph +/- for about 15 minutes and will work up from there. I try to do 45-90 minutes a day of cardio.
Doctors have told me to maintain weight do 15-30 minutes of exercise a day, do 60+ minutes a day to lose weight. 3500 calories = 1 pound of fat. Muscle weighs more than fat. I try to drink half my body weight in ounces of water every day to repair cells in my body (180 lbs = 90 ounces). I eat more fruits, veggies and lean proteins and dairy. I try to get my carbs from complex carbs and keep those to 15- 30 grams per meal/snack not to go over 150 carbs a day. Fiber is very important. Your body needs healthy fat to help burn the fat you have on your body and to keep your muscles healthy. Sleep is key to gelling everything together. Positive attitude is everything. Pep talk yourself every single day!
I will usually add in a 16-20 minute stretching routine I have come up with for my legs. I have a condition that makes my pelvis rotate due to short leg muscles. The stretching helps me exercise more and keeps my pain at bay.
Week one has started of this eight week refresher course for me. I have been pushing myself beyond these routines. Sometimes it is nice and needed to slow down. Re-learn and concentrate on technique. It is easy to find something that works and tell yourself, "HEY! I'm going to do more of this! It works!" When in reality, your body needs more than just one thing to get a rounded version of a better you. I fall into the group where I need to remind myself of this and it is okay to stop...slow down...concentrate...and work up to something again...add more range to the exercise routines I typically do.
Tracking food at least 3 days a week also just to make sure I am keeping on track. My goal this week is to follow this routine and to log my food at minimum 3 days. And try not to go rogue with the exercise routine HAHAHA ! Self control, self discipline, self motivate, self start, I AM RESPONSIBLE FOR MYSELF AND MY CHOICES.