I agree with previous posters- find something that you can keep up with for the rest of your life.
For me, I don't enjoy fasting and can only work out once a day, usually in the mornings.
My meal plan consists of eating small meals, about 2-3 hours apart. I drink at least 2L of water every day. Also, I can't have cheat meals. I know they work for some people but not me. I have to find healthier versions of my "cheats" and stick to it or else I'll fall off track very quickly.
As for exercise I plan to strength train 3x a week. Abs/Legs one day, Chest/Arms/Back on day 2, cardio on day 3 (30-45 minutes), Body Pump on Day 4, cardio on day 5, Total body workout on day 6 with cardio. Day 7? REST. Life happens and I won't be able to always workout 6 days a week but I enjoy my gym sessions so they are more likely to stick.
"...Yet who knows whether you have come to the kingdom for such a time as this?” Esther 4:14 NKJV
current weight: 221.0
Fitness Minutes: (2,450)
2/24/14 7:13 P
Diets don't work, so I don't mess around with them. I've been making small adjustments for the last several months of removing things from my diet and adding in more of the healthy things I love, like pistachios and avocados! I just purchased a treadmill a couple weeks ago, so there's where the majority of my exercise is coming from. I spend 60 minutes a day, five days a week, jamming out to my Pandora station while burning off calories and stress with some interval incline walking :)
my plan for life is to eat a clean diet......do cardio 5 days a week for an hour each time. To do strength training for 3 to 4 days a week at hour each time. I also do a core 1/2 hour class 2 days a week. I do this because I love to. If you don't like it you won't do it.
current weight: 110.5
Fitness Minutes: (35,554)
6,536 2/24/14 1:55 P
While I need to lose 60 lbs, my plan is a life plan. Someone said "Don't do anything to lose weight that you are not willing to do to keep the weight off". I just retired so I am entering my new life.
I walk at least an hour a day which is theurpeutic for me. I make intentions to be less efficient and move more daily -- I carry less from the car or laundry basket so I can make more trips to get more steps. I love that I get "credit" for finding a parking place that isn't close. My goal is to always get 10,000 steps as a baseline and go up from there depending on what I do. Sometimes I find that I have to walk around the block one more time even if it is 9:30 at night!
I do not like strength training, so I work with a trainer on Monday and Friday mornings for 30 minutes. I feel much better when I leave him.
I log my food and read articles to get more information and motivate me on SparkPeople.
So far I have lost only 4 pounds but I am happy and feel good. The rest will come off and I will be healthier.
Whether I think I can or I think I can't, I am right.
Coach Jen said it perfectly. You have to eat; learn to eat well. I eat three meals a day plus at least one snack, and try to eat a balance of carbs, fat and protein at every meal, plus drink a lot of water. I exercise 30 minutes before work, walk fifteen minutes on breaks in the morning and afternoon, and do a recumbent bicycle ride in the evening. Basically I spread my calories, and my calorie expenditure, evenly throughout the day. It's the only way I know of to lose weight without getting excessively hungry.
The best way to lose weight and keep it off for good is to establish healthy habits that you can live with for the rest of your life- no "diets" needed. So my advice is to follow the calorie and nutrient recommendations in your SparkPeople nutrition tracker, which give you a healthy, balanced diet. I'd also recommend finding fitness activities you enjoy, at a reasonable level, that's something you can maintain long term.
Hope that helps,
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford
"No matter how slow you go, you are still lapping everybody on the couch."
Fitness Minutes: (0)
2 2/24/14 3:48 A
For a while,I was doing the fast diet along with lots of cardio(skipping,jogging,running)and a bit of strenght training.but now I'm thinking of stopping the fasting thing and add core rythyms to my plan,as in do 40mins of core rythym full workout,and in the evening do my regular cardio and strenght training,What are you guys doing?Anyone else has a similar plan?
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