Time for some accountability…Day 10 is all about the inevitable FOOD LOG!!!
Use the food log provided to keep track of the foods you are consuming, when you are eating, and how much of everything you are eating. This will help you to say mindful of portion sizes, calorie intake, and if your macronutrients are balanced.
It also helps you determine what your eating habits are, so you can fix them. Once you see your patterns, you can take the corrective actions to develop correct and wise habits.
We want to create accountability through the 30 day plan, as it will help be a motivator and driving force. This will help you recognize your weaknesses, your strengths, and learn to take action in your menus.
If this accountability seems somewhat common sense, guess what, it is. But, it works. No one is going to be harder on yourself than are you. And, you have to be honest with yourself. Writing down your caloric intake will be alarming, and one of the most helpful tools in your own body transformation. We have seen it be successful time and time again in our clinics, and it WILL work for you.
Start your food log with today’s food. Find a way to remind yourself to print it out and fill it out daily. Taking a true and accurate measurement for a month straight will definitely help you make a difference in your own transformation.
Don’t forget to do your walking. Today you need to walk 1 mile+ in at least 18 minutes.
Weight training. Lifting is crucial, and remember that every lb of lean mass increased also increases your metabolism, and your ability to burn fat!
[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=”Bruce Jenner, Olympic Gold Medalist, Decathalon”]”I learned that the only way you are going to get anywhere in life is to work hard at it. Whether you’re a musician, a writer, an athlete or a businessman, there is no getting around it. If you do, you’ll win–if you don’t, you won’t.” [/blockquote]