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 Posted: Sat Nov 25, 2006 8:25 pm
Hello. I'm trying to lose weight and tone up, and i'll keep track here. Well, my goal is to lose 5 kilograms by Christmas -- that's a month away. I'm 14, 69kg, and wanting to be 60- but for now, i'm aiming for 64. I have made an exercise regime in which I am going to try to follow. I will post it soon. Then, when i'm done, you guys can do it too, if you need help with your fitness.
-intro-schedule-exercises-meals-progress-
Schedule
My schedule for the week goes like this. You can edit it in any way, but keep the same exercise as mine. I am pretty busy through the week, so yeah.
Sunday
7am - wake up
7:10 - shower
7:30 - weight training (see 'exercises' link above^)
8am - breakfast
8:15 - get ready for church
8:45 - leave
10:30 - home
11: 20 - anything you want!
6:25 - dinner
7:10 - free time
9:05 - bed
Monday
6am - wake up
6:10 - shower
6:30 - weight training (see 'exercises' link above^)
7am - breakfast
7:15 - get ready for school
7:35 - computer/tv
7:50 - walk to bus stop
9am - school
4pm - home from school
4:10 - get changed
4:25 - exercise regime (main one, click the 'exercises' link above)
5pm - home, get changed/shower if necessary
5:30 - free time (read book, go on internet)
6:25 - dinner
7pm - weights
7:10 - free time
9:05 - bed
Tuesday
6am - wake up
6:10 - shower
6:30 - weight training (see 'exercises' link above^)
7am - breakfast
7:15 - get ready for school
7:35 - computer/tv
7:50 - walk to bus stop
9am - school
4pm - home from school
4:10 - get changed
4:25 - exercise regime (main one, click the 'exercises' link above)
5pm - home, get changed/shower if necessary
5:30 - free time (read book, go on internet)
6:25 - dinner
7pm - guitar lessons
8pm - home
9:05 - bed
Wednesday
6am - wake up
6:10 - shower
6:30 - weight training (see 'exercises' link above^)
7am - breakfast
7:15 - get ready for school
7:35 - computer/tv
7:50 - walk to bus stop
9am - school
4pm - home from school
4:10 - get changed
4:25 - exercise regime (main one, click the 'exercises' link above)
5pm - home, get changed/shower if necessary
5:30 - cell group
6:25 - dinner @ cell
7pm - still at cell
7:10 - again
9:05 - still there
10:15 - home, bed.
Thursday
6am - wake up
6:10 - shower
6:30 - weight training (see 'exercises' link above^)
7am - breakfast
7:15 - get ready for school
7:35 - computer/tv
7:50 - walk to bus stop
9am - school
4pm - home from school
4:10 - get changed
4:25 - exercise regime (main one, click the 'exercises' link above)
5pm - home, get changed/shower if necessary
5:30 - cook dinner
6:25 - eat dinner
7pm - clean up after dinner
7:20 - teeevee
9:05 - bed
Friday
6am - wake up
6:10 - shower
6:30 - weight training (see 'exercises' link above^)
7am - breakfast
7:15 - get ready for school
7:35 - computer/tv
7:50 - walk to bus stop
9am - school
4pm - home from school
4:10 - get changed
4:25 - exercise regime (main one, click the 'exercises' link above)
5pm - home, get changed/shower if necessary
5:30 - go to youth group
10:40 - get home
11:30 - bed
Saturday
9am - wake up
9:10 - shower
10am - breakfast
10:15 - anything
5:30 - free time (read book, go on internet)
6:25 - dinner
7pm - weights
7:10 - go out?
12:05 - bed
Exercises
Well, here we are at exercises.
Here and here have great tips, which is where I got my info from.
For my morning weight sessions, I do boxing, weights, and push-ups.
For my main exercise in the afternoons, I do a range of things, as mentioned here. Read the first writing there.
Meals
One meal I found really nice, and very healthy (diabetics especially) is these nice burrito things. It's really nice, don't miss it just because you don't have 6 people. Modify it to the amount of serves required. Recipe is as follows-
Chicken Enchiladas
Serves 6.
500g raw skinless chicken breast
cooking spray
1 tsp crushed garlic (in jar)
1 cup green capsicum, diced (about a whole small capsicum)
1 cup fresh tomatoes, diced (about 2 1/2 tomatoes)
1/8 tsp chilli powder
1 tsp cumin
1 tsp dried coriander
2 tsp chicken stock powder
1 x 300g jar spicy bean salsa (I couldn't find it, so I used Refried Beans, which you can purchase)
1/4 cup water
12 white tortilla wraps (Old El Paso, my favourite)
1 cup tasty cheese (reduced fat)
Preheat oven to 180˚ C (356˚ F) fan-forced. Dice chicken. In large, cooking spray coated, frying pan, saute chicken with garlic for 5 minutes. Toss capsicum and onion in cook for a further 3 minutes. Add remaining ingredients, except tortillas and cheese. Combine. Boil, and then reduce to slow boil for 3 minutes.
Put one twelfth of the mixture at one end of the wrap and roll up. Repeat. Place on baking tray. Sprinkle cheese over the top, and bake for 20-25 minutes. ENJOY!
Variations: Replace chicken with 500g raw lean rump steaks or 400g tofu.
Gluten free.
Progress
First day shaky. Hard to start a new thing.
Second say went well. Excited about tomorrow.
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Posted: Mon Nov 27, 2006 12:47 am
Realistically, you can not loose 11kg in one month safely.
Aim to loose weight over a 12 week period, that would be more idealistic. It is only safe and effective to loose between .5 to 1kg per week (1-2 lb), this ensures that it is not too much of a strain on your body, plus it also ensures that you loose fat, not muscle, water and essential nutrients
Within the four weeks, I would suggest to aim to loose only 2 to 4 kg, 5 at the most
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Posted: Mon Nov 27, 2006 10:40 pm
YAY. Complete! What do you think?
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Posted: Tue Nov 28, 2006 1:26 am
~The Masked Donator~ YAY. Complete! What do you think? Looks like you've got everything planned out good smile With the weight training each day, mix it up. Like do one day that concentrates on the arms, the next day on the legs then the following on the abs and back. Just so you don't overtrain the muscles and injure them
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Posted: Thu Nov 30, 2006 1:08 am
KaseyBaby ~The Masked Donator~ YAY. Complete! What do you think? Looks like you've got everything planned out good smile With the weight training each day, mix it up. Like do one day that concentrates on the arms, the next day on the legs then the following on the abs and back. Just so you don't overtrain the muscles and injure them
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