Day 20

Day 20 – The truth about calories

For today, we offer up an article that was written by Clint Carter, of Men’s Health, where in he cites Dr. Willey!

Click here for the Yahoo! article

Step 1

Read the article, and begin to think of ways you can incorporate movement into your day. Park further away from your destination, set reminders to get up from your desk and walk to another floor in your building, etc. If you give it some thought, you’ll be able to come up with 5-10 ways you could increase your daily activity without hindering your already busy schedule.

Step 2

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 24 minutes.

Click here for the walking chart

Step 3

Take your daily supplements, and track them in the tracker!

Step 4

Resistance Training – Time to lift!

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set

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[toggle title=”Sitting Curls”] Sit with your back straight against a chair, feet about shoulders width apart, and some form of weights in hand (dumbbells, soup cans) and lift at a steady pace, release at a steady pace. Make sure that you keep your elbow by your side as you make the movements up and down. Use the chart on the following page as your guide for your repetitions and sets each day.

Click here for the lifting tracker

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[toggle title=”Wall Squats”]A wall squat is an excellent way to work out your glutes, quads, and hamstrings. It can also be a good core workout for your abdomen and lower back.

As your back sits flush against a wall, place your feet about shoulders width apart. Start the workout by bending your knees and lowering your back until your legs are at a 90* angle. Straighten your legs to a standing position, and repeat. When your knees are bent, it is important not to go past 90* to prevent strain, and keep your posture straight and up right. (If your knees go over your toes, then you are adding additional strain to your knees, and are in risk of injury).

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[blockquote align=”center” cite=”Satchel Paige”]”Never let your head hang down. Never give up and sit down and grieve. Find another way.”[/blockquote]
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