Monday, October 16, 2006
Week Four of Super Challenge 2006!
LOSING WEIGHT WITH EXERCISE
You can lose weight without exercise, it happens all the time, but research shows that using cardio exercise improves your chances of keeping the weight off over time. Here are the basics from FitClub.
The secret is lose weight slowly and correctly. Remember - the faster you lose it, the faster it will come right back. The last thing you want to do is crash diet and really mess up your metabolism. Remember, it didn't take you 3 months to put on all the extra weight, so it definitely will not take only three months to lose it.
The safest total weight loss per week is 1 pound. There are 3,500 calories in a pound of body fat, so in order to lose 1 pound, you simply need to create a 500 calorie deficit per day. Over the course of a week, this equals out to 3,500 calories or 1 pound.
The best way to hit this 500 number every day is to create a 250 calorie deficit through your diet and another 250 calorie deficit through cardio exercise. Remember, you want to fuel your body with high nutrient foods and keep your metabolism "stoked" throughout the day. The worst thing you can do is limit your food intake too severely which will cause your body to go into starvation mode and hold onto your body fat reserves. Your body is thinking its getting ready for a period of famine and will hold onto all the energy it can to survive this period.
Recommend eating at least 1,500 calories per day and make sure you're eating "clean" and nutritious food. You want to make sure to eliminate all the excess and empty calories from your daily intake. The best way to do this is to write down everything you eat.
# posted by Theo Cage @ 9:41 AM 
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WEEK FOUR
Oct 16-22/06
Tue - Pump Fix and warm-up 50 Min
Thurs - Running, weights, rowing, elliptal and Stairmaster - 98.5 floors in 20 minutes - total 79 Min
Friday - Interval running, weights - 75 Min
Saturday - Running, crunches, squats, weights, Stairmaster - 106 Floors in 20 minutes.
Plus daily stretching and push-ups
Total: 275 Minutes
Oct 16-22/06
Tue - Pump Fix and warm-up 50 Min
Thurs - Running, weights, rowing, elliptal and Stairmaster - 98.5 floors in 20 minutes - total 79 Min
Friday - Interval running, weights - 75 Min
Saturday - Running, crunches, squats, weights, Stairmaster - 106 Floors in 20 minutes.
Plus daily stretching and push-ups
Total: 275 Minutes
so, apparently the biggest challenge for me in this fitness challenge is not the fitness at all, but getting on to this darn blog site to enter my results. here we go...
Monday - 30 mins eliptical, 10 mins brisk walk, 15 mins stretch and abs
Tuesday - 1 hr power yoga dvd
Friday - 1 hr power yoga dvd
Sunday - 25 min bike, 5 min brisk walk, 10 min eliptical, 15 min stretch and abs
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Monday - 30 mins eliptical, 10 mins brisk walk, 15 mins stretch and abs
Tuesday - 1 hr power yoga dvd
Friday - 1 hr power yoga dvd
Sunday - 25 min bike, 5 min brisk walk, 10 min eliptical, 15 min stretch and abs
# posted by 
: 10:33 AM
: 10:33 AM << Home
