TWENTY REASONS TO KEEP FIT

At last I have reached my target weight. So now its time for targeting areas. Today I will be toning Abs.

Exercise Ball. - Stand holding the the ball in the air arms straight up, squeeze abs in while reaching up with the ball as if putting it on a high shelve.  keeping heels flat on the ground, bring the ball down to the shoulders and up again.  Try to aim for thirty of these increasing as it gets easier. - Don't worry to much about a slight ache in the abdominal area after this exercise that just means that it's working! - If it hurts STOP.

2x set - 30 reps.

Training today was pretty tough, drinking water as and when needed is a must.

Hammer Curls - 1 set 20 reps - 7kg

Dumb bell  shrugs - 1 sets 20 reps - 10 kg

Preacher Curls - 1 set 20 reps - 10kg

Barbell Military Press 1 set 20 reps 20kg

100 cals bike - High (turned up to another level)

40 cals - Elliptical trainer.

40 steps - lateral thigh trainer.

After 12 weeks its time to turn up the volume on training. - Needing to put more pressure on the muscles making them work harder.  The training really beings when you can feel the burning sensation hit the muscles. - Keep training hard and never give up!

- Take care

Debs.

40 reps 2 sets - Hammer Curls. 7kg

40 reps 2 sets - Military press.   7kg

40 reps 1 set - Lunges   7kg

40 reps 1 set - Barbell curls. 20kg

100 cals exercise bike.

Punch bag approx half hour.

Lateral thigh trainer - 15 mins.

Today, I will be doing some very light cardio. After shifting two ton of top soil and barrowing it into the back yard, (That took approx two and a half  hours)  it's not recommended that I lift weights. To put a strain on your back after heavy lifting would result in injury, as my lower back is beginning to hurt.

I will stick to 100cals on the exercise bike later.

Take care - Debs.

Another hot day today so training was pretty tough. Don't forget to drink as much water as and when needed.

Gunnar Peterson Core Secrets.

Elliptical Trainer - 20 cals.

Exercise Bike - 300 cals.

 The more exercise the better.

 It's been very hot today and we've been taking it easy. Tomorrow will be get back to training hard and heavy, so get the fans going and let's hit more cals.  It's sometimes impossible to try and keep up the heavy exercise so I had lowered it over the past week to see if that actually makes a difference - the answer to that is yes, It does. It's very important to eat properly and keep training hard.

Elliptical trainer 20 cals. 

Exercise Bike 100 cals.

Check out this energy boosting sample menu of what to eat to really get the best out of your workout:  It's working for me.

Breakfast

One to one-and-a-half hours before exercise: 
One cup of porridge (large oat flakes) or barley made with one cup of water or skimmed milk. Add fresh or dried fruit and a touch of honey or maple syrup to taste. A glass of water or herbal tea.

Within one hour after exercise:
One omelette made with four egg whites: one whole egg and two tablespoons of skimmed milk. Toss in a pan that has been lightly coated with a non-fat cooking spray. Serve with two pieces of wholewheat (or rye) toast and a glass of water.
Bran flakes with non-fat milk and sliced banana, toasted crumpet and no sugar fruit juice.
Lunch

One to two hours before exercise:
A banana with a handful of almonds and a glass of water.

Within one hour after exercise:
Mix one tin of tuna (water or brine packed) with a tablespoon of reduced or fat-free mayonnaise and lemon juice. Place this on top of a mixed green salad. Three whole grain crackers, fruit and water
Pitta bread stuffed with 75g chicken, lettuce, tomato and chopped celery plus one cup of low fat pasta salad. Fruit and a glass or water
Lean roast beef 50g on wholewheat bread (rye) with lettuce, tomato and mustard. Tossed green salad with a small portion of low fat dressing, sliced yellow and red pepper rings. Fruit and a glass of water.

Dinner

One to two hours before exercise:
A protein bar and glass of water
Within one hour after exercise:

Grill one salmon steak for 8 to 12 minutes until it flakes then squeeze some lemon juice on top. Serve with a baked potato and steamed spinach. Two scoops of fruit in jelly and a glass of water.
Place a medium sized steak in a glass baking dish and pierce the meat. Season with lime, pepper and garlic powder. Bake at 350 degrees until cooked to your liking. Slice and serve with steamed brown rice (add salsa if you like), salad and one tablespoon of low fat dressing. One glass of red wine if you wish.
Stir-fry beef, chicken or prawns with broccoli, onion, mushrooms and mangetout. Serve with steamed rice (add Braggs or Tamari soya sauce to taste). Two scoops of frozen nonfat yogurt.
Other great between meal snacks include fresh fruit, raw vegetables and rice cakes, low fat hummus, low fat cottage cheese and sardines are also excellent small meals, combined with pitta, crispbread or whole-wheat (rye) toast.

Happy eating !!!