Tuesday, March 19, 2013
Sweat IS Fat Crying! Update #1 on my local 'The Time is Now' client.
Sweat IS Fat Crying! Update #1 on my local 'The Time is Now' client.
Well, it turns out that a little bit of (extra) hard work at the gym along with making good choices at the dinner table has turned into a lot of fat crying for my client, JC.
Today was our first weigh-in after 2 weeks of starting the challenge. As you recall, JC has challenged himself to lose 20 lbs in 10 weeks. 2 weeks have passed and I'm happy to report that JC has...drum roll please....LOST 6 LBS! Our first weigh-in exactly 2 weeks ago was 230 lbs- today he weighed in at 224 lbs!
And to understand the magnitude of this, JC lost a whole week of gym time due to Spring Break vacation. He relied on some swimming & stairs to supplement his workouts but nothing compares to a week in the gym with weights & access to cardio equipment. He also had to rely on his own willpower to make good food choices and not let "vacation mentality" set in. WOW- the willpower factor alone is an A+++!
I asked him what he thought made the most impact these past 2 weeks & he admits that the food choices had to be key when lack of exercise was inevitable.
He's back in the gym and this is our plan for the week:
1) Supplements started today - see previous blog post for list.
2) Weight training 2x/week. Today we focused on total body with very short rest periods in between sets. By doing this, he kept his heart rate elevated for most of the workout. We will workout again on Friday & although the exercises will be different, we will keep the same mentality for the workouts - short rest periods!
3) Cardio 5x/week: On non-training days, JC will do 30 minutes of HIT (high intensity training) using the eliptical machine. He will vary his workout....one day will be 3 minutes high/1 minute low. Another day will be 1 minute high/1 minute low. The point is to keep the body guessing all week. On weight training days, he will do 30 minutes of low impact cardio immediately following our session.
4) Meals: JC will be following a 40% protein /30% carb /30% fat ratio. The main focus is to get the starchy carbs in before dinner & keep the vegetable content high. He is also focusing on lean protein choices as well as the "good" fats to keep him full. ** If anyone wants more info on meal plans, please contact me kathy.laucius@yahoo.com
Soooo- the message for this week is regardless of the time you may have for exercise, so much can be accomplished with good food choices & portion control - Thanks for following along!
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