Sunday, September 16, 2012
Here is my plan for through to December. I'm hoping that by the end of this, I will be at or quite near my goal weight. Wish me luck!
I will lose 1 1/2 pounds a week by increasing my current cardio program by 10 minutes a day, by doing strength training 3 times per week for 30 minutes each time, and by tracking my food daily.
Goal Achievement Plan:
Fitness - I will continue Insanity 6 days a week, and when that's complete, I will do Insanity: Asylum. I will continue these programs (or something comparable) through December. In addition, I will walk three times per week following the 5K Your Way plan for building up to walk some 5K's. If I feel I am up for more cardio, I will add spin classes, Wii workouts, bike rides, and DVD workouts as I see fit. I will also complete 3 strength training workouts of 30 minutes each throughout the week. I will track all my exercise.
Nutrition - For me, this is the most important (as my body needs very specific foods to lose weight because of my thyroid). I will eat 5-6 meals every day. Each meal will vary in calorie size and each day will vary in calorie size. Each meal will be anywhere from 100 - 400 calories and each day I will eat 1250 - 1600 calories. I will have carbs, fats, and protein at each meal, somewhere on the division of 30-30-40. I will not skip any meals. I will not snack when I'm not supposed to be eating. I will eat every 3-4 hours. I will track all my food.
Plan B - If something happens and I mess up, I will get back to my plan as soon as I can. If I skip a meal, I will not eat more the next meal to make up, but just start where I left off. If I overeat, I will not skip eating the next meal, I will just start where I left off. If I miss my cardio exercise on any day, I will continue the next day to do what I have planned. If I miss my strength training or walking, I can figure out another day to make up what I missed. I will do my best to adhere to my plan 90% of the time.
Rewards - My main reward will be my weight loss and body well being. I will also finally be able to wear the clothes in my closet. So, for me, it will be like I got a whole new wardrobe! My other reward will be signing up for swimming at my local public pool and swimming in the ocean - two things I haven't done because I don't want to be in a swimsuit right now!
Weekly Goals - Each week I want to focus on something specific, even though I will be combining everything at all times. My goals will include:
1. strength training 3 times per week at 30 minute each time
2. stay within my calorie range and track all food every day
3. workout every morning
4. drink 8 glasses of (8oz) water each day and track
5. eat 3-5 freggies each day
6. add 10 minutes of cardio each day
7. limit snacking to snack time and eat every 3-4 hours
8. keep 5K training up 3 times per week
9. add heavier weights to strength training after 6 weeks
10. focus on SparkPeople and interaction with others
11. workout 3 times during the week after work (in addition to morning exercise)
12. make sure I eat carbs, fats, and protein at every meal (30-30-40)