I am really not sure how I should be doing my workouts because I am trying to do it on my own. I am seriously thinking of getting a personal trainer after vacation this year. I will have to talk it over with Steven and review our budget to see if I can afford it. We will be paying off two loans in about five months. One is $182.00 a month and it will be paid off in 3 months. One is for $115 and it will be paid off in 5 months. After the 5 months I want to get a loan to fix the kitchen. I figure the payments will be around $200 a month and so that leaves $97 that we are normally paying out that I could get a trainer with. But both of our vehicles are getting older and I don't want to put us in a position where we can't afford to get another one if we had to. Sooo I don't know. I have a lot to think about. So as I was saying... not knowing what my workout is supposed to look like I kicked it three days in a row last week. I did 1 hour and 1/2 cardio. Today, after two days off, it was difficult for me to do an hour of cardio. Stephanie is doing much better with the cardio than I am. Her treadmill and bike speeds are phenomenal. She seems to be able to endure more than me too. She can go longer and faster at higher levels than I can. I am very proud of her for that. In the meantime I am struggling to keep up and I don't know why. Weigh in was yesterday and I did terrible. I gained two pounds after busting my butt three days last week! I also gained a lot of my inches back from last weeks weigh in loss. The only thing I lost in was my calves which should have gained muscle but didn't. It is "that time of the month" so maybe that caused the weight and inches gain. I do feel bloated but my ankles don't appear to be retaining water. I did a little research and found that a woman can and usually does gain water weight before and during their periods- up to five lbs- but quickly lose it during and after their periods. So maybe that is a little of my problem. Another problem is that I really haven't changed my eating habits. Yes- I am aware of what I eat more. I know I shouldn't have a large fry at Arbys... but I do anyway. It's sad that you can sit there and eat something thinking the whole time I shouldn't be having this but you do it anyway. I think my food is a major obstacle right now. I don't know how to eat any other way than what I am. I get tired of sandwiches and not having- what I perceive to be- a complete meal. Our lunches at work are elaborate and shouldn't be. Why do I need a 4 course meal for lunch? We have a meat, potatoes and peas or green beans, corn, beans.... so on so forth. It's just too much. That's something I am going to have to work on. Well anyway- here is my "beginning exercise routine". This starts the beginning of our week. I wanted to start of strong but it wasn't as much as I did last week- I just didn't have the energy. Steven coached me today and that was great- I would have done less if he wasn't there because my head was just elsewhere.
WORKOUT:
TREADMILL--
15 minute Weight Loss Program- set program for HR between 97 resting and 139 exercise: Warm-up for two minutes at 1.0
Workout went from 5 to 10 incline and 1 to 3.5 mph- the machine adjusted according to HR setting- if my heart rate was too low the machine would automatically incline and increase speed- if it was too high it would do the opposite.
Then I did 15 minutes manually.
I manually changed incline from 1 to 10 - never had 0 incline
Manually adjusted speeds from 3 to 5.1
Did 5.1 for 45 seconds- pants started falling down... almost tripped- looking back it was quite comical- however I about passed out. I may have made it a full minute if my pants would have stayed put.
Then I did a cool down for three minutes at 1.5
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Recumbent BIKE:
I did 20 minutes manually on the bike between levels 4 and 9 at an average of 78 mph. During this time I did the following speeds in succession so that I could exceed what Stephanie did on our little competition!:
168 rpms for 10 seconds
158 rpms for 3 seconds
165 rpms for 5 seconds
phew...
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MACHINES:
Total AB:
15 reps at 50 lbs
15 reps at 60 lbs
10 reps at 80 lbs
10 reps at 80 lbs
5 reps at 80 lbs holding at each rep for 10 seconds
Lower Back:
15 reps at 70 lbs
10 reps at 70 lbs
5 reps at 70 lbs holding at each rep for 10 seconds
HOIST- Seated Dip:
15 reps at 91 lbs slow (was shaking- too much weight I think)
HOIST- Back:
40 reps at 85 lbs
HOIST- Leg Press:
40 reps center at 83 lbs
20 reps ankle at 83 lbs
AB Solo:
4 minutes with two stops- one light and one heavy ball
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For information on the HOIST machines go to http://www.hoistfitness.com/. Ok that was my workout. I am going to do homework now. Love and Hugs all around,
Love,
me
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