My Fitness Routine and Diet
I have evaluated my current fitness, set my goals for the next 90 days and am implementing a new workout routine to increase my cardio vascular fitness. My goal for the next 90 days is to decrease my body-fat. I am currently at 19% body-fat with a goal of 12% over the next 90 days. My desired results are to increase my muscle but decrease body-fat for a more cut, defined look.
In order to achieve this goal, I am journaling my daily fitness and diet to help me tweak my routine. I want to implement what works, and eliminate what doesn’t. In order to reach my goal, I will need to change my routine and basically confuse my system. My body has adapted to my old routine and I am no longer getting the desired results. When this happens, it is time to implement new methods of fitness by changing my routine because my body has adapted to my old fitness routine and the results are slowing down.
60 Minute Cardio Workout
My goal is to reach a caloric deficit using cardio vascular fitness combined with other physical activities. If I rely totally on cardio I will lose weight, but be a skinnier version of what I am now. Increasing muscle will help me to burn calories longer, as well as increase my metabolism. By combining cardio with strength training I will get the benefit of being lean and strong; which is the desired look I plan to obtain.
I will be implementing new cardio routines each week, repeating some and adding new to break the monotony. Cardio is my least favorite workout however it is vital that I find cardio routines that I enjoy so that I maintain a regular routine.
Today my goal was to burn fat! I performed 60 minutes of cardio. Performing cardio for 60 minutes 3 days per week will help me to lose the body fat. However, 60 minutes on one machine can be monotonous even if you have a fantastic play list. To reach my goal I performed my cardio like this:
10 minutes on the stair master at a level of 4 to and increased to 10 by upping my level every 1-2 minutes.
20 minutes on the elliptical at a high level of intensity and resistance. Once again I started at low level and worked up to a higher level of intensity. My target heart rate is 142 so my goal during cardio was to reach and maintain my target heart rate through- out the exercise. I am at my fat burning potential when I reach my target heart rate. The longer I maintain it the more fat I am burning.
10 more minutes on the stair master using the same levels as above
20 minutes on the tread mill as follows:
Walk for 3 minutes Speed of 3.0
Run for 3 minutes Speed of 6.0
Walk for 3 minutes Speed of 4.0
Run for 4 minutes Speed of 7.0
Walk for 3 minutes Speed of 4.0
Run for 3 minutes Speed of 6.0
Walk for 1 minute Speed of 3.0
I achieved my target heart rate as well as kept it interesting and less monotonous. During my walking durations I placed my arms in front of me pressed towards my chest. I twisted my arms to the right and left, my torso was rotating which gave me some additional core strengthening.
After my cardio work out it was time for legs. Normally when I do a 60 minute cardio workout I don’t work a body part. But today I wanted to add an additional leg work out to focus on some target areas that needed work after my holiday slacking. I kept it simple and only did a few simple exercises. I did not do progressive or drop sets today. I also used the gym machines that I do not have access to at home, normally my leg routine consist of dumbbells and barbells.
Ham String Machine 15 reps at 30 lbs 12 reps at 50 lbs 10 reps at 70 lbs
Leg Press Machine 15 reps at 40 lbs 12 reps at 60 lbs 10 reps at 70 lbs
Seated Leg Curl 15 reps at 20 lb 12 reps at 30 lbs 10 reps at 40 lbs
Smith Machine Squats
Legs close together 15 reps at 20 lbs 12 reps at 30 lbs 10 reps at 40 lbs
Smith Machine Squats
Legs shoulder width 10 reps at 40 lbs 12 reps at 30 lbs 15 reps at 20 lbs
Hamstring Kickbacks 15 reps at 50 lbs 12 reps at 70 lbs 10 reps at 90 lbs
After my leg workout I went to stretch and finished with 10 minutes of abs.
Spider Man Planks 10 reps left side 10 reps right side
Twist Planks 10 reps left side 10 reps right side
Machine Crunches 20 reps
Machine Crunches 20 reps right leg up 20 reps left leg up
Done! My total was 1 hour 45 minutes. I burned an estimated 700 calories with this workout.
My diet for the day:
Morning Supplements:
3 Fish Oil 1000 mg (for heart health)
1 L- Lyesine 1000 mg (for immune health)
For healthy skin and lips, amino acid that is not made from the body and must be obtained through diet.
1 Roxy Lean (fat burner)
2 Glucosamine Sulfate 2000 mg (for joint health)
2 L- Carnitine 500 mg (amino acid that supports coronary health. It assist in the breakdown of fat in cells to produce energy and is essential in making fatty acids available for energy in muscle tissue
2 L- Glutamine 500 mg (amino acid ) Glutamine is the most highly concentrated amino acid in muscle and can serve as an energy precursor
3 Calcium Magnesium Zinc (promotes bone health)
2 Beachbody Super Suma (for muscle growth boost)
Breakfast – Shakeology (a meal replacement shake) with almond milk, PB2, banana and 2 scoops of whey protein.
Pre workout – 1 scoop of C4
Post Workout – Beachbody Fuel Shot w/ a glass of orange juice
Lunch- Post Workout- 2 glasses of Whey Protein with 2% Milk
Afternoon Supplements:
L- Carnitine 2 tablets
L- Glutamine 2 tablets
Dinner – Garlic Baked Chicken with Salad and Balsamic Vinaigrette Dressing Fat Free 365 Organic
1 cup of decaf green tea
Snack – 1 glass of Casein Protein with 2% Milk (2 hours before bed)
Total Calories estimated 1500-Calories Burned 700= Total Calories 900
Deficit for the day – 700 calories
