Day 14

Day 14 – fourth Day of Supplements!!

ANTIOXIDANTS

Antioxidants work in protecting your body from disease and weight gain by reducing the effects that oxygen free radicals have on cell damage. This oxidative stress has both internal (digestion of certain nutrients, fighting off bacteria, etc.) and external or environmental causes. The oxygen free radicals are atoms or groups of atoms with unpaired electrons formed between the interaction of oxygen and certain molecules. These radicals immediately attach themselves to other cells in order to balance out the number of electrons and become stable. Once formed, these free radicals can have a very destructive impact on a cell. Those radicals which do not cause death to the cell can stimulate the growth of cancer when they interact with and cause damage to the DNA within the cell. Scientific evidence suggests that these oxygen free radicals play important roles in the expansion of tumors and the acquisition of malignant properties. (Role of Oxygen Free Radicals European Journal of Cancer. 32A(1):30-8, 1996 Jan.)

To prevent this free radical damage, the body utilizes a defense system made up of antioxidants. The antioxidant molecules interact with the oxygen free radicals and halt the spread of cancer causing cells with damaged DNA before other vital molecules are damaged. The main micronutrient antioxidants are vitamin E, beta-carotene, and vitamin C. Additionally, a trace metal known as selenium is required for the proper functioning of one of the body’s antioxidant enzyme systems. Since the body cannot produce these micronutrients itself, they must be ingested through the diet or supplementation.

[note title=”Recommendation:”] Days 1-30: Find a broad spectrum antioxidant blend that you can mix into a glass of water, milk, or juice. Have 1 scoop each day.[/note]

Don’t worry, we’ll recap all the supplements as we go.

Click here for a summary of the Supplements

Step 1

Don’t forget to take your supplements and track them in the tracker!

Step 2

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 21 minutes.

Click here for the walking chart

Step 3

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

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[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.

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[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.

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[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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Step 4

  • 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=”Dick Vermeil”]”If you don’t invest very much, then defeat doesn’t hurt very much and winning is not very exciting.” [/blockquote]
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