Day 28 – How to turn on the “FAT BURNING” switch in our bodies. Dr. Willey explains.
Don’t forget to do your walking. Today you need to walk 1+ mile in at least 27 minutes.
Take your daily supplements, and track them in the tracker!
Time to turn on the muscle makers!
[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
[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.
[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).
- Take your measurements
It is important to look at the big picture when doing a weight-loss plan. Both objective and subjective data need to be evaluated. It is important to be mindful of your energy level, how you are sleeping, how your clothes are ﬁtting, and how your mental attitude changes. Likewise, make sure you are paying attention to your strength, your weight, your body fat percentage, and body measurements.
Scale weight is an important measurement in weight loss. It is crucial to remember that our scale weight does not tell us what we are made up of, simply how much our lean and fat mass weighs altogether. However, having goal weights and benchmarks along the way can help to keep us moving forward, and seeing measurable progress.
[toggle title=”My measurements”][gravityform id=15 name=30/$30 Measurements][/toggle]
[lightbox href=”http://drwilley.com/wp-content/uploads/2011/06/Measurements.jpg” photo=”true”]Using a cloth measuring tape, measure the neck, hip and waist, as illustrated (click to see illustration). [/lightbox]
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[blockquote align=”center” cite=”Lance Armstrong”]”If children have the ability to ignore all odds and percentages, then maybe we can all learn from them. When you think about it, what other choice is there but to hope? We have two options, medically and emotionally: give up, or Fight Like Hell.” [/blockquote]