Day 6 of my weight loss diary, 1500 calories The Exercise Plan: Cardio and strength training.(See the other days of this weight loss journal here..
Day 6: 116 lbs
I can’t believe I’m on Day 6 already! The scale was a teeny bit lower today, so I can’t complain. My goal of losing 10lbs in 30 working days was a bit ambitious. Tomorrow will be a full work week, so I would need to lose 2 1/2 lbs each week. But, I’m good with that. Sometimes, I set goals pretty high, so if I don’t reach it, but I’m close, I’m usually pretty dang happy.
Food from yesterday
I honestly don’t even think of the food I eat each day as “diet food”. I LOVE ALL THE MEALS I EAT. The only thing I love about food is its taste. “restrictive”This 30-day weight loss plan is simple: you won’t eat any extra food. That’s it. I like extra food all the time.
Yesterday I had eggs and toast. A BBQ Chicken salad, a snickerdoodle protein mug cake (*which I’ll share the recipe for very soon), and some spaghetti squash with ground turkey for dinner.
The full day’s total calories was 1427 calories, 155g protein, 93g carbohydrates, and 51g fat. There were 26g fiber.
I’ve always liked to exercise. I don’t like team sports, but I love exercising. Jazzercize was something I did even when I was 150lbs or more.
But, I didn’t do any strength training until I was 46. Mostly I didn’t have the time to do both cardio and strength training. When I was raising my children, I wanted to be there when they woke up. I prefer to exercise in the morning. My children also wake up early so I do. This really cut down on the time I could have spent working out. I would usually just go for a morning run until my children were gone.
Even though I still get up early, I find it easier to get up earlier as I age. I’m embarrassed to say I get up at 4am, and I haven’t used an alarm clock in over 20 years. But, I’m also almost sound asleep by 8pm. I haven’t stayed up past 9pm in a VERY long time.
Anyway, back to my workouts now… the more I learn about the benefits of strength training for aging, the more I believe that deciding to do a bodybuilding show literally saved my life!
Strength training does more than just build muscle.
- Increases glucose uptake/Insulin Sensitivity
- Improves cardiovascular health
- Helps you maintain your weight
- Increased longevity! Who doesn’t want to live longer?!
- Strong bones are essential.
- Is there a protective factor for joints?
- You will burn more calories due to the increase in muscle mass.
- It makes you stronger
For me, strength training is so much fun. It gives me a plan for when I go to the gym. Listening to podcasts while lifting weights is a great way to forget about all my responsibilities. (here’s the bikini prep podcasts I like).
It’s a joy to see my muscles grow. It motivates me to eat 100 grams of protein per daily and not limit my meals. My last Dexa scan showed that I had gained 8lbs since I began lifting weights (in 2 1/2 year).
Yesterday was back day, but today was my favorite day…. LEG DAY!
My Strength Training routine divided
Each exercise is 4 sets. I lift 8-12 reps. I try to lift heavy enough that it’s just 8 reps. The last few weeks I’ve lightened the weights a little and did 15-18 reps, but I’m going back to the heavier weights because I just like it better.
- Monday- Leg Day
- Hip thrusts
- Standing Dead lift
- Barbell squats,
- Walking lunges,
- Standing calf raises,
- Reverse crunches,
- Tuesday-shoulder day
- Lateral raises,
- Dumbbell Overhead Press
- Dumbbell upright rows
- Dumbbell front raise
- Hanging leg raises ,
- Ball crunches
- Wednesday-back day
- Two-arm row, bent over
- Single arm row (in lunge or on a seat)
- Barbell bent over row,
- Fly over it
- Rows upright
- Thursday – Leg Day
- Squats with wide shoulders
- Barbell lunges,
- Hip thrusts
- Straight leg deadlift,
- Leg Press,
- Kick backs with the Glute
- Friday- Shoulder/biceps/triceps
- Overhead press,
- Arnold Press
- Barbell upright row,
- Dumbbell Lateral raises,
- Lying leg raises
- Decline crunches
- Bicep curls
- Tricep dips
And… Here’s a video that I recorded this morning! Stay tuned for more videos. Once I get shoulder day and back day done, I’ll share those too.
Leg Day Workout Video
Yesterday I ran 6 miles on my treadmill. I forgot my headphones and stopped because of boredom. I felt great and could have run for miles if I had music to listen to.
That’s it for today. Be back tomorrow!