CARDIO - Exercise Bike - 550 cals burned.

Find a distraction when working with the exercise bike, I have found that watching television or playing music really helps in the gym, in no time I had burned 550 cals. To date I have lost 8lbs in two weeks. Now I have raised the amount of  cardio to 550 cals.

Two exercises in one

Try multi-tasking - While using the exercise bike, keep cycling and grab the weights, try thirty hammer curls each arm, that will keep your mind off watching the clock and will also give you a great workout.  

Have a break then onto the next exercise for the day, approx one hour after your meal.

Gunnar Peterson Core Secrets.

MILITARY BARBELL PRESS

 

How to do

Grasp barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.

Execution

Press bar until arms are extended overhead. Lower to front of neck and repeat

Today's exercise.

1. Military barbell press - 1 set - 5 reps - 30kg

2. Hammer curls. - 2 sets - 40 reps - 7kg.

3 Lateral thigh trainer - 40 steps.

4. Exercise bike - 130cals

Today's Training

Exercise Bike - 160 cals burned - Cardio

Bench Press - 35kg  1 x 3 sets.

Hammer Curls - Dumb bells 40 x 2 sets - 7kg

Standing Curls - Barbell - 20 x 2 sets 20kg

Barbell Shrugs - 30kg 10 x 1 set

CALORIES BURNED

Meal Today.

Prawn Salad, lettuce (3 leaves), tomato (2) jacket potato, low fat spread. Protein drink. Water.

Keep training and have a great day! - Debs

For today's training I mostly worked on my calfs, abs ,thighs, buns and biceps.

1.   40 - Calf Raises

2.   40 - Crunches

3.  100 cals burned - Exercise bike

4.   40  - Lunges with Dumbbells - 10kg

5.   10 x 2 sets 10kg - Hammer Curls.

Break

6.  Gunnar Peterson's  Workout with the gym ball.

Some people have already noticed a difference but have asked me why they are not losing weight,  I have to admit that it's tough going all through the week with no rest and the dieting too.  Lay off the suger, no soda, no chocolate, no cookies or crisps (potato chips)   Stick to chicken, salmon,tuna,cod and turkey and 2 cups green veg or some brown rice and yams, that with a portein drink and water and you should see a difference. Of cause you can always have an orange which is a good fat burner and a great snack.

You're not going to see great results in weeks maybe months, so I've been told!

Keep training and dieting and think of that little dress you've had your eye on for the summer. (That's what keeps me going) - Take care. - Debs.

BUNS OF STEEL

Lunges.

 These are done with holding a dumbbell in each hand. Place your feet approximately shoulder width apart. Hold your head up straight and keep your back straight. Step forward with one foot and bend that leg down until the thigh is parallel to the floor (in other words, the knee should stop short a few inches from touching the floor). Some people then step forward with the other foot, so that they are thus moving forward with giant strides. Other people first step back in a reverse move before stepping out with the other foot.

Nutrition Guide

MILK/EGG PRODUCTS

LEGUMES

NUT/SEEDS

Nutrition guide

FRUIT

VEGETABLES

NUTRITION GUIDE

Numbers are rounded. C = Cup = 250ml

MEAT/FISH/POULTRY* 

                                                           Cals      Protein  Carbs Fat

GRAINS/ BREADS/PASTA