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Hi ya,

I would probably do weights perhaps 2-3 times a week depending on how I feel.  I try to do some kind of activity everyday ie: cardio machines, a workout DVD, walking and in summer we play tennis or I may do aqua. 

I would spend during the week an average at the gym:

Monday:            either 1/2hr cardio and then a boxing class OR 45mins-1hr cardio

Tuesday:            30mins cardio at gym OR a workout DVD OR 2hrs cardio/weights then bellydancing

Wednesday:      30mins cardio and Personal Training session (only every 2 or 3 weeks) OR 45mins cardio

Thursday:         workout DVD

Friday:             workout DVD

Saturday:         Step class, weights and cardio for 30mins OR Step class, weights (the second one is what I am currently doing cuz my boyfriend has to look for a place) and perhaps a walk in the afternoon with the bf

Sunday:            Cardio 45mins and weights OR Cardio 45mins and sometimes a walk in the afternoon

So there you have it.  It all depends on time.  Its a bit scary cuz I go back to Tafe next week on Wednesday and Thursday which means no more workouts.  Im gonna see if I can go to the gym before Tafe to one at Rockdale, have to find out how that would work but I would only have time for a 1/2hr workout.  Hmmmm, we will see

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

Tuesday 11/7/06                         FOOD DIARY

Breakfast:   Porridge used with Whole Milk - 985KJ / 6FAT

Snack:      15 rice crackers - 420 / 1

Lunch:       Leftovers of last nite's dinner which was Jasmine Rice with chicken on a mustard sauce with veges - 723 / 1.5 (mostly rice for lunch)

Snack:       Up and Go - 850 / 4

                   1 packet of fruit tingles - 496 / 0

Dinner:      Casserole (tomatoes, potatoes, corn, peas, onions, 2 eggs on top)

                   plus

                  1 cup of tea and

                   2 * shreadded wheatmeal biscuits   = 1950 / 15

TOTAL: 5424KJ / 27.5 FAT     WHICH EQUALS  1291 CALORIES / 27.5 FAT

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

ok...I reckon make sure you get your weights three times a week for starters.

when doing your weights only do it every second day.  whether you keep a routine of MWF or TTS or whatever it won't matter.  Then inbetween plan your classes or cardio.  When you're doing your weights limit it to 0.5 hr...it's heaps of time to get something done.  Then do half an hour or more of cardio afterwards.  Warm up beforehand though for five minutes if you have time or start with something slow in your weights to warm up to something hard.

What do you do for your weights?  15 sets of 3 of say squats?  Do you do something inbetween your rests?

The cardio you said earlier with intervals seems pretty cool...boxing is also a great alternative as well as getting some classes in.

I always change my cardio, to shock my body.  One day is cycling, the other is x-trainer, the rower, treadmill/ running.  And some days I mix it all up with using ten minutes on each or interval training. It's all about changing your routines, so your body doesn't get used to anything! :D

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visit my site for updates - http://www.melbedggood.com

yeah, ill try the weights 3 times a week.  Also, whats MWF and TTS?

For weights I do the machines varying from (arms - 15kg - 20kg) + (legs  35 - 40kg).  I use the free weights - ranging from 4-5kg depending on the exercise movement.  I must admit I was only doing 2 sets tho.

I occassionally do squats, but whats say squats? In between the weights, i just have a quick rest before I do the next repetition. 

I find I usually do the elliptical trainer, treadmill when I go to the gym.  I increase the pace, but perhaps I should try to use the other machines.  Or do you think I should set specific days where I only use certain machines.

ie:   Elliptical + bike  and   treadmill and rowing machine and step.  I dont know.  Also, do you know with the step machine whether it matters if you take long striding stepping motions or shorter pulses. Which is better or doesn't it matter?

Thanks heaps

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

                                       Food Diary 12 / 07 / 06 - Wednesday

Breakfast: Porridge with shape milk - 685KJ / 2.5 Fat

Snack:  15 rice crackers - 420 / 1

Lunch: Cup a soup, 2 * multigrain toast with philly cheese - 1382 / 8.3 Fat

Snack:   Up and Go 850 / 4

plus 1 pkt of fruit tingles 496 / 0

Dinner: Leftover Casserole (no egg) with bread roll; cup of tea and 2 * shreadded wheatmeal biscuits - 1930 / 6

Total Calories: 1372 calories / 22.8 Fat

Jen

 

 

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

Oops, forgot to add the exercise.

Bike @ level 4 - 20 mins                                                         = 216 calories burnt

Step machine @ level 4 - 10 mins                                            = 139 calories burnt 

Personal training session - 30 mins (worked hard)                    = 278 calories burnt

TOTAL CALORIES BURNT:  633

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

hey jen,
sorry wasn't on yesterday to help you out..but back now! :D

MWF - Monday, Wednesday, Friday etc.

Say squats...is nothing I was meaning let's say squats for example, sorry sometimes my mind goes faster than what I can type on here and I don't really read over what I say! :D

When you're doing your weights, I would probably recommend doing 3 sets now.  You've been doing it a while and you could certainly be able to do it. :D 

Now generally, reps of 8-12 is for muscle gain and reps of 15-20 are for weight loss.  So you can decide where you want to go with those.  However if you to reps of 15-20 make sure you lower the weights as you'll get to about 12 and won't want to lift anymore...only lower it a one or two kg interval ranges down.  But make sure you are comfortable with it and that you are struggling just on the last couple....if you're not it's too low.

Make the most of your time on the weights...inbetween doing one lot, you can change to another muscle group.  For example, do biceps and triceps at the same time - a set of biceps, then a set of triceps then repeat till you've done your three sets of each.  You'll keep your heart rate higher and burn more fat.

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visit my site for updates - http://www.melbedggood.com

Aaah, of course, Monday, Wednesday, Friday.  Makes sense when you point it out.  Doh!

Thanks for all the advice.  Very handy to know this.  I will start doing 3 sets (i think I was being lazyish).

have to go, computer having issues.

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

So Im at work with really bad period pain waiting for my hot chips to brought to me by a colleague.  Ooh, I hear her now.  I was shivering until I just got those hot little chippies into my hands, yum - salt, warmth.  When you have period pain and have no energy, its so easy to make bad decisions - but I DONT CARE! Its making me feel a little bit better - salt    hmmmm

no exercise yest - besides 100 crunches, 50 pulses and 50 leg raises each leg - thats all i coud handle and i will do nothing 2nite; hopefully it passes so I can exercise tomorrow morning - will see how i feel.  Not fair we have 2 suffer like this.

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

you're allowed to...TTOTM is our exception to any rule! :D

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visit my site for updates - http://www.melbedggood.com

Totally agree, feel so so so much better for having them.

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

I cant believe MissMel's achievements of losing 40kgs.  Im struggling with my 20kgs (although I have a lot more than that to lose but my intial goal is to lose 20kg by Dec 19).  WOWEE, Its amazing. It certainly does make me want to strive for more when I see people's successes, I dont know about others. 

Amazing work peoples, keep up the good work.

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

Went to the gym today, did 45mins of cardio and 30mins of weights (did the weights as per MissMels advice).  went apartment hunting with my bf today, my god there is absolute crap places in Sydney (errr).  Hopefully we find something for him soon.  fingers x.

Anyway, im going out for drinks with some old friends tonite (well actually now, running late).  will not drink too much, perhaps 1 glass as its not worth the extra calories to burn off.  never thought I would ever say that, its crazy.  Anyway, will try to make a good dinner decision for tonite, wish me luck.

Got 2 go

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

oh good job jen... hope you have more luck with the apartment hunting!

luv kaz x

Thanks Kaz, hopefully we find something reasonable next week.

Anyway, last nite was alright.  Only had a vodka diet coke (which my friends refer to it as dettol) but we shared some wedges with sour cream and sweet chilli sauce.  I even ordered a bottle of water (i was obviously the only one in the bar who had water).  I cant believe that one vodka and lemonade (for a friend) and a bottle of water cost 12.50 - its certainly been a while since I last went out.  My god, whats the bloody water made from people. 

Went to the gym today and did the following:

Cardio:

Eliptical - 36mins at various levels on a program

Treadmill - 25mins at various levels and inclines

Total calories burnt = 929.8KCal

Anyway, got 2 go, am going for a walk with the bf soon.

Jen

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!