Day 06

Day 6, and my favorite, the Mid Morning and Mid Afternoon Snacks!!!

Snacks help to keep your body moving, digesting, and burning energy and fat throughout your busy day. These are important to keeping your hunger and cravings under control, as well as keep you from consuming large meals a few times a day, verses many smaller meals. Keep your snacks high protein, such as jerky, string cheese, 2-3 oz of meat, or ½ cup cottage cheese or small handful of nuts.

Skipping these meals will cause you to lose focus, stamina, and your body will start the storage process, thereby making it harder to lose/maintain weight.

You should have a mid-morning, and a mid-afternoon meal. So, if you eat within an hour after you exercise in the morning, around 7, and you expect to eat lunch at noon, your mid-morning meal should be around 9:30-10:30. And, if you eat at noon, and you expect to eat dinner no later than six, you should have your mid-afternoon meal around 2:30-3:00. This will also help you have the energy you need to get through the afternoon slump!

Click here for an article on healthy snacks!

[framed_box bgColor=”BLACK” textColor=”WHITE” rounded=”true”] DON’T FORGET TO HAVE PROTEIN AT EVERY MEAL/SNACK. [/framed_box]

Protein is so critical to not only building muscle, but to losing and maintaining weight loss.  Please read the following article on the “Power of Protein”

Power of a Protein!

Step 1

Don’t forget to do your walking. Today you need to walk more than 1 mile in at least 18 minutes.

Click here for the Walking Chart


Step 2

Weight training. Lifting is crucial, and remember that every lb of lean mass increased also increases your metabolism, and your ability to burn fat!

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[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=”Seated Bent Over Rows”]

This is a very simple exercise that will stimulate your tricep muscles, and also help strengthen your arms for everyday motions, such as opening doors, pulling on drawers, lifting and moving, things, ect. This workout helps with upper back strength as well as improving posture and shoulder position.

Using small weights, soup cans, or a resistance band, you will pull your arms and elbows back and forth (if sitting on the ground with a band) or up and down if sitting on a ball or chair, as if you are doing a rowing motion. Do each positive and negative motion slow and steady, giving yourself resistane.



[toggle title=”Seated Kickbacks”]

“Kickbacks” is a term that can be used for leg or arm workouts. For today’s exercise, we will be targeting the tricep muscles. Like your calf muscles, the tricep is dense and can tolerate higher repetitions unless you are increasing weight and going to muscle failure. In this case, start where you are comfortable and move yourself up.

While sitting or leaning on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time “kick” back your forearm, keeping your elbows still at your side, and continue this motion steadily back and forth. Switch to the other arm when your set is complete.



[toggle title=”Heel Raises”]

The heel raise exercise is a great, and easy way to strengthen your calf muscles. It is simple to do and can be performed on any flat surface, step or stair in your home, your workplace, or outside.

With your legs slightly bended at the knee about shoulder width apart and back straight, stand up straight against a wall. In a slow and steady motion, push your body upward, balancing on your toes and using calf strength to hold you up. Release slowly and go down to the ground, pause, and repeat this motion. You can alternate doing your repetitions with both legs at the same time, and then switching to just single raises on your left leg, single on your right.

To make this exercise a little more challenging, do your heel raises on a stair or step, dipping downward and upward with your heels hanging off the surface you are using. Use a railing or chair back for balance if needed



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[blockquote align=”center” cite=”Thomas Jefferson”]”Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”[/blockquote]


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