alideni's Logboek, 19 jul 08

Good morning!
I had my orientation with a trainer @ Urban Active yesterday. We basically talked about my current workout regimen & what I wanted to get out of the gym. He encouraged me to develop a more structured plan & stick with it. I had been doing sets of random exercises & then ~30min. of cardio. He said that I need to focus on upper body one day, lower body the next day that week & then full body on the 3rd day. After that weight training, then do 30min. of cardio. The big thing that I didn't realize is that you are suppose to warm up before you even stretch. He said to do about 5 min. of intense cardio (reach your target heartrate) before you stretch because it warms up your muscles & you are less likely to injure muscles that way! That was an eye-opener for me! So I tried it ... my body fought it! My body was like, "Whoa! What are you doing?" But I kept going! I did my upper body workout on the machines & then hit the treadmill. I only did 16min. on the treadmill since my body was not too happy with me! lol! I thought that I would have sore arms & shoulders this morning, but so far I feel fine! ;)

He measured my body fat ... 29.3%. That's higher than I had hoped, but probably more accurate. He said that "healthy" body fat for a woman is about 25%, but fit would more like 20%. Atleast that gives me a goal to have in mind. I hate to know what my body fat was @ 220lbs! :S

76,7 kg Tot nu toe verloren: 23,0 kg.    Nog te gaan: 13,2 kg.    Dieet gevolgd: 100%.

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1454 kcal

Vet: 52,05g | Eiwit: 106,62g | Kolhy: 147,39g.   Ontbijt: peanut butter, Water, Nature's own whole wheat bread. Lunch: Green pepper, Diet coke, Kraft Ranch, Chicken breast, Lettuce, Cheddar & Jack cheese, water. Diner: Laughing Cow, Green beans , butter, Mckenzie's White corn, Chicken breast, water. Snacks/Andere: Special K Cinnamon Pecan bar, Smart Ones Cookie Dough, Kroger Carb Master, Pineapple. meer...

2898 kcal

Activiteit: Stair Master - 6 minuten, Treadmill - 33 minuten, Fitness (Zware Oefeningen, Bijvoorbeeld Push-Ups) - 10 minuten, Fitness (Minder Belastende Oefeningen) - 10 minuten, Bureauwerk - 2 uren en 30 minuten, Slapen - 7 uren en 30 minuten, Rusten - 8 uren en 1 minuut, Huishoudelijk Werk - 1 uur, Wandelen (Langzaam) - 3 km/h - 3 uren, Wandelen (Matig) - 5 km/h - 1 uur. meer...