Hit that plateau? I have…. and it doesn’t help that this weekend was a “go all out” and unfortunately forget all the hardwork I’ve done…
But it doesn’t mean I have to fret. It just means I need to take a second to think about my actions, and how I’m going to jump start my motivation again. So here is what I’m doing for the next two weeks.
I’ve added some kickboxing, knockout, bootcamp stuff.
Sunday: Bootcamp and Cycle
Monday: 30 minute run and 30 minute weights
Tuesday: Hour cycle
Wednesday: 30 minute run, 30 minute weights
Thursday: Hour cycle
Friday: 30 minute run, 1 hour knockout
Saturday Break
Sunday: Bootcamp and Cycle
Monday: 1 hour cycle, 30 minute weights
Tuesday: 30 minute run, plyos and conditioning
Wednesday: hour cycle
Thursday: Hour cycle
Friday: 30 minute run, 1 hour knockout
Saturday Break.
Hopefully that helps….
I am a huge cycling person, so I thought I’d share a cycling workout that I do!
Warm up: 5 minutes. Stretch and get lose while on the bike.
For two minutes, do 20 seconds fast, 20 seconds regular pace (on a flat road).
For three minutes, go through positions one two and three (20 seconds each) and kick the pace up for 10 seconds while out in three.
Ladders: Here you will be adding layers to each “ladder.”
1 minute sprint, 1 minute rest
1 minute sprint, 1 minute jumps (position 2 to 1), 1 minute rest
1 minute sprint, 1 minute jumps, 1 minute running in second, 1 minute rest
1 minute sprint, 1 minute jumps, 1 minute running in second, 1 minute out in third, 1 minute rest
Then delayer
Hill: “2 song hill”
For one song, you’ll be in the saddle, adding resistance every 30 seconds.
On the second song, you’ll take it in third, adding every 30 seconds, with 15 second pushes.
Add a quarter to half turns.
Sprints: One song
Pick any favorite song, or one with a great chorus and sprint during the duration of the chorus.
Cool Down:
Slow the legs down, stretch. This should take at least five minutes.
Everyone likes to hear about personal stories, so I’m going to let you know how I’ve been successful this past month.
We’ll let’s start from the beginning. In May I incurred a high ankle sprain. It was horrible because I was out ALL SUMMER. That’s four months of not running, cycling, playing soccer, etc. I barely lifted – which I wish I did. In September I was cleared to begin running, so I did with caution.
The Plan:
5x a week – Cardio. 2 to 3 mile run. 45 to 60 minute cycle classes.
4x a week – Weight training. 30 minutes
1x a week – basketball, a long walk, something outside the gym.
1x a week rest.
On days I run only 2 miles, I double my work out with a cycling class.
On days I run 3 miles, I follow it with 30 minutes of weight training.
Remember – count calories and make smart food choices!
Training Moves:
Basic Bicep Curls – 3 sets, 12 reps, 15lbs
Kneeling One Armed Rows – 3 sets, 12 reps each arm, 15 lbs
Tricep Dips – 3 sets, 10 dips
Pushups – 15 in a row
Plank – 2x 30 sec
Body Weight Squats – 3 sets, 10 squats
Dumbbell Squat to Overhead Press – 10 lbs, 3 sets, 10 reps
Box Jumps – 10 jumps, 3 sets
Types of Food I Consume:
Oatmeal, Yogurt, Eggs, Fruit, Sushi, Clif Bars, Powerade, Water – These have been essentials.
What has been a huge help is cutting out those empty calories such as beer. I do not go out as much, but I do allow myself a “cheat day” each weekend.
One of my favorite staples have been egg, avocado, tomato on whole wheat toast. I absolutely love it.
Whole Wheat chicken salad wraps. Whole wheat pasta, chicken/shrimp dishes
BOLOCO has been helping me out. So good!
Apples, Bananas, Blueberries, Grapefruit, Raspberries have also been included in my diet.
Since I’ve been doing all these good things – eating right, working out right, focusing on school, I’ve been able to drop 6 lbs this month. I feel great. I hope to lose 15lbs by December 15th. I’ll let you all know my progress!
Diet vs Exercise: Oh the dilemma.
If your goal is….
Energy Boost – winner is exercise. Why? dopamine and norepinephrine.
Reduce Risk of Heart Disease – Winner is Diet. Why? omega-3s will help lower your risk. Exercise will strengthen your cardiovascular system.
Prevent Diabetes – Exercise. Why? Active muscles use glucose for fuel which keeps blood sugars stable.
Prevent Cancer – Both! Healthy diet and exercising means more protection.
Improve Mood – Exercise. Why? It just ups your mood! endorphines
Losing Weight – DIET. for most people it is easier to cut out certain foods than to spend an hour at the gym.
