Okay, so first off I am going to plan to burn the max- 3500 calories. If there is a day (like today, lol) that I feel like I just can't push myself to the max, well, no big deal. I'll do what I can, when I can.
The brunt of my calorie burn is my 999 plan which I blogged about previously. To recap, its 9 exercises 3 times. The first time reps are higher- like 25 (Can be adjusted higher or lower depending on your abilities), second time and third times you drop down by 5 or so. So 25, 20, 15. You're working out arms, legs, abs 3 times each so its a total body workout. The exercises are compound exercises. The tougher the better. You can play around with it to make it work for you. For arms I do push ups, wide arm push ups, and diamond push ups (you can decrease in number the amount of pushups as you go through the first 9 since the wide and diamond are much harder than the regular. I just choose to pause and continue till I get to my 25) Oh and so as not to confuse anybody you do legs, arms, abs, legs , arms, abs, legs, arms, abs. You do NOT do all 3 types of pushups in a row. Anyhow, for me- because its so friggin intense (takes about 35 min) it burns 524 calories. Starting next week I intend to do that 3 times a week. I did it twice this week at a modified version (If I have to modify again next week no big deal-I'll just choose the moderate calisthentics for calorie tracking) and might try to do some today.
524 calories x 3 = 1572
Prior to the 999 workout I intend to do a 10 minute coach nicole workout. There are two that I found that burn 187 calories.
187 x 3 = 561
And of course I will be doing stretching. About 15 min before and 15 min after.
15 x 3 = 45
That's 2,178 for 3 workouts!
On Monday night I intend to go for a walk run. I'm aiming for 5 minutes of running and 20 min walking plus a 10 min stretch for a grand total of 167 calories burned.
167 + 2,178= 2,345
On Tuesday and Thursday nights I intend to use the elliptical for 30 min and 5 min on the treadmill for a cool down plus a 10 minute stretch. The elliptical burns an insane amount of calories. I'm always shaking when I get off and that is why I cool down on the treadmill. I have a really hard time going slow on the elliptical. I've heard some people say that SP's calorie burn estimation of the elliptical is off, but it sure feels like a heavy workout to me. If the dang machine wasn't so friggin complicated I would enter my weight and figure out exactly how many calories I'm burning. I'll go with the SP estimate (at least until I get my coveted heart rate monitor...probably not till channukah or my birthday in January) which is 290 calories burned for 30 minutes. Add in the treadmill and stretching that 317 calories burned
317 x 2 = 654
+ 2, 345= 2,999
On Tue and Thur mornings I figured I could go for a nice long walk with the kids. 131 calories burned each time = 264 calories
2,999 + 264 = 3,263
On Friday nights I almost always dance at my congregation. I burn a ton of calories doing this..approximately 150 because there is a pre service dance practice. Some weeks its more, some less depending on what dances are chosen but usually there are 3. One easy, one moderate, and one intense. Course, its not always like that cuz it is not an "aerobic" workout but a worship service.
150 + 3,263 = 3,413
Finally, on Sunday I'll need to make up the last of my calories that I didn't burn. I can take the stairs often at work. Walking up 9 flights of stairs on my break will take 10 min and burn 112 calories. (I can't use the gym on Sundays since I work in the mornings)
112 + 3,413 = 3525
So, you see, not impossible although definitely hard. If I don't make it to the full 3500 that is ok. If I have to work up to it that is ok. If I don't make it to that point until after july 15th that is ok too.
I was thinking about the fact that mine and my husbands 9th anniversary is coming up in August 6th. If I don't make it down to the 215 by July 15th, I could achieve it by August 5th (Its a Monday). Maybe I'll get lucky and be even slimmer