So, with a goal to lose 1 pound a week, I need to do 2 simple things:
1) workout better and smarter
2) eat (and drink) better.
Please feel free to make suggestions! Bear in mind that my cardio is pretty much limited to biking as I have a knee that I’d rather not damage any more than I’ve already done.
1) working out
My plan is to work out 5 times every week:
3 days include lifting + a minimum of 30 minutes of biking
2 more days that will be either:
60 minutes of cardio or
30 minutes of interval biking (biking fast for 30 seconds or a minute, then a 60 or 90 second break or slowdown, then fast, etc…)
2) Eating (and drinking) better:
This is going to be about portion control! I know that I’ll do better if I allow myself to still eat some of the things I like, but just in smaller quantities. I also know that skipping meals isn’t a good solution, so I’ll be working to eat smaller, more frequent meals.
other goals:
-Drink more water, switch to diet (done!), and drink less milk (I get plenty of calcium already and don’t need the calories)
-Whenever possible, I will endeavor to drink a glass of water before even eating a bite of food.
-Leave leftovers when I eat out (a frequent and unavoidable occurrence with my job).
-Reduce the size of my snacks and drink a glass of water with my snack to trick my body into feeling more full.
-Use 100 calorie snacks or portion my own to limit intake
-Reduce carb intake
-Eat more fruit
1 response so far ↓
southernmaninindy // January 28, 2009 at 7:58 am |
I think this is a great plan, D-Rock. It’s believable, realistic, and thus attainable. So many set out goals that are unrealistic, and thus start to let them selves down.
Few Things:
1) 5 times a week is good for you at this point. With that said, if you only get four in on the week, don’t get discouraged. four a week will still be good. Sometimes people who set out to go a certain number of times a week might miss a few appointments. Then they get frustrated, and eventually scrap the whole thing. So the big point here is, be realistic with your own schedule. If you miss one or two workouts in a week, that’s ok, as long as you hop back on the horse full force next week.
2) Make sure that your lifting regimens are high intensity, quickly paced. So many people go into the weight room and just lazily walk around from machine to machine, take lots or break, so on, so on. Figure out in your head the exact regimen you’re going to do before you go in, and then hit it full force, taking as few breaks as possible, aside from water breaks.