I’m trying to stick to around 1200 calories a day. To help achieve my 1200 calorie goal, I’m making a concerted effort to not waste unnecessary calories on things like coffee creamer, boredom snacking and booze (although I really wanted that glass of wine during The Bachelor this week).
Also, I have a diet and fitness journal I bought on Amazon that I use to track calories, but I certainly don’t use it religiously. That’s no way to live. I’m just making sure I’m aware of the calorie decisions I’m making and holding myself accountable. The journal's description claims those who keep a diary and record their progress lose twice as much weight as those who don't. We'll see about that.
Typically I’m at the gym for an hour to an hour and a half. I start out by stretching then 30 to 45 minutes of weight training followed up with 30 minutes of interval cardio. Interval cardio gives you the most bang for your calorie-burning buck.
To set up your own calorie-burning interval workout, simply increase your intensity to a hard pace for 1 minute followed by 2 minutes at an easy pace; repeat for up to 30 minutes. If you don’t want to take my word for it: read this article about the benefits of interval cardio.
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Monday: Biceps/triceps then 30 minutes elliptical and treadmill intervals (20 mins elliptical & 10 mins treadmill because I get bored if I stay on just one machine.)
Tuesday: Quads/ hamstrings/calves + 30 minutes elliptical and treadmill intervals + 20 minutes in sauna (Ladies … if you are looking for some eye candy, come hang with me in the sauna. Oh my!)
Wednesday: Chest/Shoulders/Back + 30 minutes elliptical and treadmill intervals + 20 minutes sauna + Jackie Warner core video for abs via On Demand’s free Fitness TV (I just discovered Fitness TV. They have so many FREE work-out videos like Jillian Michael’s 30 Day Shred, Jackie Warner work-outs, Body by Bethenny yoga, etc. Check out your local listings to see if you get it in your area. It’s a great way to burn some cals from your living room.)
Thursday: REST DAY! I had a few errands to run after work and my brother and nephew decided my apartment doubled as a grocery store, so I had them over for dinner.
FRIDAY (Today, obvi): I have my brand new Texas Tech gym bag (arrived on my doorstep Tuesday & I love it!) packed and ready to go under my desk. I’m going to focus on abs/back and of course get in 30 mins of interval cardio.
WEEKEND: My goal is go to a yoga class and get at least one session of cardio in. I'll have to let you know how that turns out next Friday.
In next week’s FF, I’ll track my progress again and I’ll share some of my favorite easy on-the-go healthy snacks that are perfect if you have to snack at your desk like me. If you have any easy, healthy snacks you heart, leave them in the comments and I’ll feature them in next week’s FF!