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Blog 18 in 2013, Fall 2013 5% Challenge Assignment 10 - Strategize


Thursday, October 10, 2013

List your reasons/excuses on why your diets and exercise plans have not been well executed in the past. Give 3 or 4 reasons and for each write a strategy that will keep you on track fro 8 weeks. Letís learn from our past behaviors and make this our best Challenger ever!


Diet Reasons/Excuses:
For me it has been eating to few calories. The main thing I have learned to lose weight (for me) is I have to eat the proper foods every 3 to 4 hours a day.
I the past I have tried:
Low Carbs
Low Calories
Vegetarian
and many other Diets over the past 5 or 6 years and they worked for a while and then I would gain weight again.

Diet Strategy:
1) Eat with in 30 minutes when I get up.
2) Drink half my weight in ounces of water everyday.
3) Eat the proper foods in each Phase of The Fast Metabolism Diet every 3/4 hours a day.
4) Get at least 7 hours of sleep.
I cook or chop and slice everyday or so, so I can have my Homemade Fast Foods and stay on Phase 1 for 2 days, Phase 2 for 2 days and Phase 3 for 3 days. This has worked for me since July 1, 2013, When I stay full on the proper foods, I donít want junk foods and I feel great physically and about myself. I have finally found my Way of Life when it come to food.

Exercise Reasons/Excuses:
I have a problem staying on track with exercise. Itís all or nothing with me. I get started on a plan and life happens and I get off track. Then itís really hard to get started again.

Exercise Strategy:
On Monday, Oct. 8, 2013 I started 3 new 6 week challenges. Since I have lost weight over the past 3 months I have noticed my muscles need help. So, my challenge is to tone up with Callenatics and
1) The hundred push ups Training Program
2) The two hundred squats training program.
3) The one fifty dips training program.
I need to increase my strength training and I thought this might help. Wish me luck in sticking with it!
hundredpushups.com/#stha
sh.H1VrqFvv.dpbs
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Member Comments About This Blog Post:
SQUIRRELLYONE 10/10/2013 1:45PM

    Ignore me if you like your exercise strategy (because if you enjoy that one, changing it won't be a benefit to you!), but if you want to avoid time consuming workouts, here's some relevant info:
1. Instead of doing hundreds of repetitions (which builds endurance, not really strength -- after a certain point), try doing everything VERY SLOWLY (as in, 3 seconds to lower, 3 seconds still, then 3 seconds to raise in a pushup/squat) with up to 20 reps. Once that's too easy, you can move on to varieties (http://www.builtlean.com/2011/03/0
2/push-up-variations-exercise/)

2. For squats, starting with nothing is great, but if you then add weight, you'll see much better definition in your legs than unweighted squats. Because I don't have access to a squat rack (you can use a Smith's machine, but I need functional strength, so constrained weightlifting isn't for me), I use dumbbells: downside, my squat isn't high, because I have to be able to lift the dumbbells!
3. Be VERY CAREFUL training tricep dips. If your hands aren't far enough apart, you can harm your elbows; if they're too close, you won't get the same result. I find tricep kickbacks (with weights: start low, but then increase weight rather than repetitions) and chair dips much less damaging.

Please excuse the unsolicited advice: I hope it helps (and isn't too aggravating)

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DEEGANA 10/10/2013 1:23PM

    Way to go seems like you have things rocking along..

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