Happy New Year!!!!!
Hello lovely blog readers, I've been slacking since the holidays started but as with everyone else beginning the new year I'm trying to get back on track :)
2011 Wrap Up
Well last year actually went much better than I expected, the saddest part however was losing my 1 year old niece on New Year's Eve:
But I know she is in a better place now, unhindered by life's complications though and in her memory I will continue to try to live life to the fullest because we never know when it will end suddenly .
2012 Plans and Goals
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Jackie Warner's This Is Why You're Fat...
Firstly I love the way this book is written and the information within, basically this is the first non diet diet book that actually seems very doable.
The guidelines for the first two weeks, are simple you don't have to change any of the foods that you are already eating, its just requested that you add healthy foods into your daily plan:
For the first two weeks of the diet, you eat your regular diet plus:
2-3 cups of vegetables
1 cup oatmeal
2 whole fruits
8-ounce whey protein shake
2-3 liters lemon water
2 cups herbal tea
Thats it, you can still eat the same pizza, candy, sweets, etc that you are already eating just add in these fat burning foods :) After two weeks the meal plan will be easier to implement, but we'll get to that in a few weeks.
It’s not how long your workout, it’s how strong. Incorporate 20 minutes of high intensity cardio each day. Walk fast on a treadmill for 2 minutes at a 15 incline then sprint for 2 minutes on flat ramp. Cool down for 1 minute and repeat this cycle 3 more times until you reach your 20 minute goal.
Women must make sure to include weight training at least three to four days a week. If you add three to five pounds of muscle to your body, you will burn 250-500 extra calories per day which equals three to five pounds of fat loss per week.
Visualize the muscles you are working on–this is called the mind muscle connection and it will actually increase tone.
Your body hits a plateau with cardio and resistance training in one month so change your weight, reps and exercises accordingly.
The fastest way to get the body you want is through Jackie's power circuit training. Combine three upper body exercises and three lower body exercises together to make one big set. Do not rest in between and alternate quickly from upper to lower for maximum fat burn.
There you have it in my opinion very simple, I started using these principles today and will be weighing on January 14th to see if I've lost any weight before moving into the meal plan.
Jan-April Spring Break Goals
Weight loss:
To lose 47 lbs. (3-4 lbs per week) with This Is Why You're Fat guidelines and 5-6x a week workout
Physical:
Finally able to do 25 Full Pushups and complete 15 minute mile
Complete a spring 5k
Finances:
Grocery shop and try to take my lunch to work 3 out of 5 days.
Save $500 in emergency fund.
Keep a daily journal for 90 days.
Thanks for reading,
XoXo-Cyone
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