10/06/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 6. October 2013 13:31

If your goal with your workout is strictly weight loss, then a blend of cardio and weight training should be your plan. Both sides are important to keep your metabolism stoked long after you leave the gym.

About 6 years ago I was doing primarily cardio to control my weight after having my third child at almost 40 years of age.  I was trying to lose the 40 pounds I put on during the pregnancy.  I had a trainer tell me I was “skinny fat” I almost slapped him!  He said I was a thin build, with some weight to lose…but, I had no muscle tone.  Well of all the…but he was right!

Now almost 7 years later, my body feels and looks better than when I was in my 20’s, but I’m 45 years old.  I now do weight training 4-5 days per week (most days for 30 minutes in my home with dumbbells and tubes and resistant body weight, before my kids get up.  Recently I started doing one day for 60 minutes per week with my trainer).

It’s important to note that you have to have a blend of clean eating and weight training for this plan to see the fastest and most effective results.  Let me know how your progress


10/06/10-Wednesday Exercise Diary:

my elbow is still sore, so I wouldnt say I'm doing 100% effort

Recumbent bike- 30 minutes

Strength train- chest/triceps

standing chest push- 1 tube

triceps kick back

lying chest flye- 15 lb

standing triceps pushdown-  2 tubes

lying chest press- 20 lb dumbbells

lying triceps extention- 20 lb barbell

  10/06/10 Wednesday Food Diary:

Plan B

7:00-4 large egg whites (67 cal)

Bread (whole wheat, I'm using Ezekial bread from the organic freezer section.  It has no glutens, and low sugar and salt) (110 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-3 oz.  Beef ( sirloin brioled and trimmed) (176 cal)

3 oz sweet potatoes ( baked)

8 oz green vegetables ( raw or steamed)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m.- 3 oz Fish, tuna (bag or can) (101 cal)

3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)

8 oz cauliflower ( steamed) (74 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

8 p.m.- 3 oz chicken breast ( roasted)

3 oz brown rice or quieno ( 101 cal)

8 oz. green vegetables (raw or steamed) (88 cal)



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Paula's Healthy Living

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