Weight Loss Wednesday

Well, we've reached the one week mark since I started really working to get this baby weight off. I've been staying(ish) on track with my diet so far, but have had a few weak moments. I tend to reach for treats when I'm stressed and this week has been quite a challenge with the kiddos. But, I digress. I'm not here to whine, I'm here to give you an update and share my workout plan.

So, last week I started at 153 lbs and lost 1 lb which leaves me at 152 lbs. It's not much, but it's a start. And anyone who knows anything about healthy weight loss will tell you that slow and steady wins the race. The general rule is to lose 1/2 lb to 2 pounds a week but not much more than that. I'd say I'm right on track with that theory.

Anyway, onto the goods. As mentioned last week, I'll be following the Body for Life plans by Bill Phillips. Here is an excerpt taken from the Body for Life site:

Official Body-for-LIFE Weight-Training Plan

  • Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
  • Alternate training the major muscles of the upper and lower body.
  • Perform two exercises for each major muscle group of the upper body.
  • Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
  • For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
  • Always plan your training before hand.
  • Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.

Daily Training Guide

Download the Exercise Guide
Day 1 Upper Body   Chest/Shoulders/Triceps/Back/Biceps
Day 2 Cardiovascular
Day 3 Lower Body   Quads/Hamstrings/Calves/Abdominals
Day 4 Cardiovascular
Day 5 Upper Body   Chest/Shoulders/Triceps/Back/Biceps
Day 6 Cardiovascular
Day 7 Rest

Make sure to alternate doing two days of upper body one week with two days of lower body the next. 

I love this program because it's straight forward and doesn't take a lot of time to complete. My workouts usually last 30 minutes or so - something that can easily be accomplished during nap time, or before work. So, no excuses! Let's get to it! I'll be back next week with more tips.

The best thing about doing physical activity to get healthy? It really boosts your mood and confidence in the meantime. If you are following along, how did your first week go?

P.S. If you like what you see here, I'd love it if you'd share!

1 comment:

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