Sunday, April 07, 2013
I read through the diet section of the NRLL book last night, and I realized that I only put together the Workout "A" section of the program. I forgot to fill in Workout "B"! How the program works is you do Workout A/B on alternating days with rest days in between. I'm going to start a M-W-F schedule starting tomorrow.
So here is Workout "B"
RAMP - Warmups
Plank 2x30 (seconds)
Side Plank and Row 2x10
Dumbbell push press with 5lbs 2x5 (This is a L3 option, but the explosive pushups will put too much stress on my wrists.)
Supine hip extension 2x15
Elevated push up 2x15
Split squat with 5lbs 2x15
Bent over dumbbell row with 5lbs 2x15
Jumping Jacks 2x1 (minutes)
RECOVERY - stretches and cool down
I read the section of the book on diet, and it says that if you're maintaining weight (energy balance, which I am), then don't change anything with diet just yet. Try the program for 4 weeks and see what happens. So that's what I'm going to do.
Well...not quite holding my diet steady. I am making a few modifications. Yesterday at the grocery store I bought my favorite high carb snack - bananas! I made a greek yogurt and half banana smoothie after my DVD workout. I think I will be exerting my muscles enough that glycogen will need to be replaced, so the carbs will be put to good use.
I'll also be raising my healthy fats slightly for more calories. I no longer believe that fats are really the devil that I grew up believing, however, I do not think fats from battery raised animals are healthy. Cows that are raised on grains are high in omega-6s. Grass-fed cows are high in omega-3s. Unfortunately, grass-fed beef is hard for me to find in my area, so I'm sticking mostly with wild caught fish, and organic chickens and eggs, which are easier for me to find. But I will be upping the amount of olive oils and coconut oil used for cooking or salads. I'm a really big fan of coconut milk, so I'll be making smoothies and chai tea with it. I love avocados, so I'll be tossing more into my salads. I recently cut back nuts because I thought this might lead to more fat burn, but it doesn't seem to have worked. This is the n=1 experiment that I'll be trying.
I took my bike for a tune-up yesterday. They said it should be ready by Thursday or Friday. I'll be riding my bike in between my NRLL workouts.
Today is a 'rest' day, but not really. I need to weed the yard and clean the bathrooms. It's a beautiful day to be outside, though.
Have a fantastic Sunday!