Weight: 222.75 Down 1.25lb from 5/22.
Breakfast: 2 scrambled eggs with 2 slices of American cheese, 20 blueberries, 1/2 cup skim milk and coffee.
Lunch: Deluxe burrito without sour cream. Diet coke.
Snacks: 1 square of 86% cocoa chocolate bar (for the antioxidants and other benefits of chocolate) 5 wlanut halves.
Dinner: 3 chicken strips and cole slow from Chik-fil-a
Snack: teaspoon of natural peanut butter.
Exercise: Lifted weights. Five minute. warm-up to 65% max pulse rate. Max workout weight with all muscle groups except back (90% maximum workout weight) for 45 minutes. Three tenths of a mile cool down and 10 minute stretch. Been having tendinitis in my back and lot of muscle tightening in my back after jogging.Giving it a little extra rest. If it doesn't go away I'll keep reducing the weight till it does.
Tip: If your goal is weight loss, the most important muscle groups to work out is your legs and back. They contain the largest skeletal muscles. The gluteus maximus (butt) is the largest. So if you are running short on time be sure to give these muscles priority. They will burn more calories even while resting than the smaller muscles so you want to make sure they don't atrophy. (Atrophy actually starts 4-5 days after a workout-gradually at first then increasing with longer lapses of inactivity. Unless I'm recovering from an injury, I workout these muscle groups every time I lift weights.
1 comment:
Thanks for the muscles tip. So nice that I can pass these on to members during my coaching sessions. I still think that if you have the time you need to be a part time fitness coach at the Y. You would love it and it would be a good ministry for you. Plus a free membership at the Y. Think about it.
Phil
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