Recommendations anyone....

L

lymelyte

New member
I know I'm not consistent and that is definitely one of my goals, but anyone have any receommendations for a Mon - Thurs workout routine.

Currrently (because of time constraints), I work out AFTER work for about 1.5 hrs. I do my cardio first - elliptical for 35-40 min or the treadmill (15% incline at 3.5-3.8. I alternate my strength training (Mon - legs, Tues - arms, Wed - legs). Thursdays I do a class offered on our base called "Muscle Pump" which is an excellent total body strength training class.

I know my eating habits suck... but with 2 yound kids and a husband, it makes it very difficult to ALTER it. So my goal ... whatever I cook for them, I fill HALF my plate with veggies, 1/4 with my protein, and 1/4 with my starch.

But I just dont know if I"m doing what I should be. I've gone fro 196 to 188 and have maintained which I'm very proud and THANKFUL for even when I couldnt go to the gym for weeks at a time.....

any insight?
 
Sounds good to me.
 
I would recommend that you do your strength training before your cardio (but after a good warm up). If your weight lifting routine is of high enough intensity to be of any benefit, then you want to be fresh when you do it, rather than having already done 30-45 min of cardio. Weight lifting takes strength (obviously), so do a warmup, then your weight lifting, followed by cardio, and a good cool down.
 
i wish you a lot of luck lymelyte! you and i are similar in the fact that we have young children and hubbys that may not make it extremely easy to buy to separate grocery orders. tho' my hubby is pretty good about helping me out, it's still really hard.
so yeah - i just wanted to say lots of luck to you! :)
 
My husband used to be the same way. He didn't want anything to do with veggies or anything healthy. He figured that since he wasn't overweight, that he didn't have to worry about it.

He learned he was wrong when he had bloodwork done that revealed borderline cholesterol levels and extremely elevated triglycerides - at age 30 (combined with the fact that his mom has had a stroke, and his dad has had a heart attack and a stroke).

He is now very cooperative with diet and exercise, which helps a lot. As for kids - our daughter eats baby food, and our 3 yr old son has to eat what I cook for dinner.
 
It sounds like you are doing really good! I would also recommend that you do your strength training before your cardio.

Also, have you tried eating 5-6 mini meals throughout the day instead of 2-3 larger meals? This really works. I eat on a schedule, every three hours. 6am, 9am, 12pm, 3pm, 6pm. Typical meals are between 100-300 calories and add up to a total of 1200-1500 calories per day.

Eating small meals more frequently keeps your metabolism running high. Also, your body stores less fat because it knows that it will eat again soon. If you eat larger meals less frequently, your body may think it won't eat again for a long time, so it will store the food as fat because it goes into survival mode.

That is also why it is so important to eat breakfast. Your body hasn't eaten for 8+ hours and needs energy.
 
Thanks to all.. question for Thintowin

I am trying to train myself to eat on schedule and do small meals. My problem is I need "inexpensive" ideas that wont lose my interest. Like I've learned if I take it to work... I wont eat it. If its in my fridge at home and I have a few things to choose from, I'll do better!

Any ideas on WHAT to eat to keep my meals to 100-300 calories each... which of course is my problem! LOL
 
The trick is to have some protein in each meals/snack to keep you feeling fuller longer. It also helps your body slow down processing carbs you eat. Here are typical meals/snacks for me between 100-300 cals:

fruit + 6 natural almonds
raw veggies + reduced fat string cheese
fresh spinach salad with ff ranch, hard boiled eggs, chicken
hard boiled eggs
kashi granola bar
skim milk
yogurt
veggie soup
wheat crakers with a bit of peanut butter
kashi cereal w/ skim milk

What really helps me is to portion out as much as I can as soon as I get home from the grocery store. That way it is easy to grab. It's easy to make wrong food choices ue to inconvenience.

I clean all of my veggies and portion into baggies. I also portion out the crackers and almonds. I make sure to boil the eggs and have them ready. It really helps me!
 
Oh, and dinner for me is always lean meat such as chicken, sirloin steak, salmon or catfish, about 4 oz grilled or broiled. Then I have 1-2 cups of steamed veggies. And sometimes I add in a 1/2 c whole grain rice.

The rest of my meals consist of the items above.
 
wow...

thank you! my biggest thing is i need "ideas". the one thing i hate is that eggs are big recommendation and i don't eat them.

but i'm definitely going to try to portion out everything AS SOON as i get home.....
 
If you don't like eggs, don't worry about it. They are a good source of protein, but so arre a lot of things.

Some more ideas:
-fat free mini bags of popcorn
-baked tostitos with melted low fat cheese and salsa
-wheat pita with low fat cheese, turkey pepperoni, pizza sauce- pop it in the oven for a healthy tasty mini pizza
-wraps, wrap up sliced turkey with mustard inside lettuce
-whole wheat tortilla, heat in pan and add cooked chicken, low fat cheese, pico de gallo for a yummy quesadilla
 
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