My Exercise Plan

My Exercise Plan

Cardio

I run, and I run, and I run. On days that I don’t run I like to walk on the treadmill at the highest incline or do spinning, both a very good workout. Before I got into running I used to do spinning all the time. I also took some other classes like cardio boxing (which I loved), step aerobics, and even took some hip hop dance ha-ha. You really just have to find something you like. I love to run so much that it’s really not even exercise for me. It makes me feel good and happy and I genuinely enjoy it. A lot of people don’t like running so if you try, and you hate it, you aren’t going to be able to stick with it. Find something you like. Yes, running is a great workout and is how I lost most of the weight, but that doesn’t mean it is the only option. After cardio I would suggest drinking some fat free or low fat chocolate milk. I recently started and I really do think that it helps my muscles to recover quicker. Yeah there is sugar and carbs, but you need that after cardio.

Weight Lifting

Yeah, cardio is very important for weight loss. But so is strength training. The more muscle mass you have, the higher your metabolism will be, so the more calories you will burn just sitting around. Muscles are sexy; I’m never going to look like a body builder, so I’m not afraid of the weight. I lift probably 5 times a week. I do my legs one day, chest and back one day, and arms and shoulders on day. I’ll try to add pictures eventually, but if you don’t know the exercise just Google or YouTube it for now lol. I do 4 sets of 12 for all exercises and about 60-70% of the max weight that I could handle.

Legs

Single leg lunges- hold 2 15#
weights Squats with barbell- 25# on each side
Hack squat machine- 65# on each side
Leg extension machine- 80#
Leg curl machine on stomach- 50#
Leg curl machine sitting- 40#
Deadlifts 10# each side

Arms And Shoulders

Biceps curls 15#
Triceps pull-down 35-40# depending the cable column I use
Dip assist machine or dips on bench Seated should press 15-20#
Lateral raise 12#
Plank walk up

Back & Chest

Bench press bar +10# each side
Rows 65#
Lateral pull-down 70#
Back extension holding a 25#
weight Pull up assist machine 40#
Peck fly on bench 15#
Chest press on the cable machine 15# each side

Other Stuff I do

I drink protein EVERYTIME after I lift. I like GNC amp 60, chocolate flavour is the best
I also do yoga on Mondays after I do a long run on Sunday.