Workouts and menu plan delivered…
I’ve got a special homework assignment today. I want you to visit the blog of 3 other people in the Fat Loss Project, read their latest post, and then leave them a comment with some words of encouragement. It’s always nice to know you’ve got people in your corner to help you out and lend support. Also, make it a point to leave a comment for someone that you haven’t met yet – get to know your fellow guinea pigs.
Coach Rylan
Great idea Rylan
Rylan – a question re food quantities – I made the smoothie this mornng and split it in half to have for brekkie and snack, however it is now half 2 in the afternoon and i am still completely stuffed, there is no way i could force down a tuna salad now, also i added up the calories on a web tracker i use and the smoothie works out at over 600 cals i am just wondering if i am eating too much i know its all good food but i am not seeing any big weight loss or inch loss really.
Second question re the band exercises – i am doing them at home and so attaching my band to the door which is the only place i can do and i really dont feel the exercises working, i have a weighted med ball could i do wood chop type of exercise to replace the rotations or use it to do standing rotations?
Lastly i promised my friend i’d do a workout with her today so i firstly performed your circuit x 3 then added in a valslide circuit – ouch think i am going to really feel it tomorrow!!!!
Day 16 – done!
http://helen-fatlossproject.blogspot.com/2009/09/fat-loss-project-day-16.html
Sarah, you know your body better than anyone, so you need to decide if it’s too much.
If you are always stuffed, it’s too much for you, so cut back your quantities a little. You should never feel really hungry, but you should not be force feeding yourself either.
And 300 calories per meal is perfect for most women, so that’s not too much of a concern.
As for the band exercises, because you are a little more advanced than others, I recommend you upgrade your bands to something like a superband which will kick your butt. I use these things myself and they can provide over 100lbs resistance on some of the heavier ones.
http://www.performbetter.com/detail.aspx_Q_ID_E_3889_A_CategoryID_E_281
The med ball wood chop doesn’t translate well because there is no lateral resistance, making it a shoulder exercise instead of an oblique exercise.
Nice work on the Get-Ups Helen – way to go!
I to use a smoothie twice daily with one full meal and i exersice 45 mins five days a week but the scale is not reflecting any changes neither my clothes. What am i doing wrong?
I do the walk run bit, use to go for an hour but because of the interval I get tired and stop, I feel as if i go an hour.
Coach any suggestions as to why I am not loosing weight?
Background i started June 2008 and lost 40lbs so far but things have stalled
Help
Thanks Rylan I will have a look – i can do them in the gym when i have time to get there and use the cable machine with some extra resistance x
If you can use cables with extra resistance, you’re set.
Since you’re not in the Fat Loss Project, I have no idea what the rest of your diet and exercise program is like. For me to give you an adequate answer, I would have to do an analysis on both. If you want to book a private consultation, email me at info@gosleeveless.com with ‘private consult’ in the subject.
Coach – May I substitute one of the other lunch salads for the mexican salad we had yesterday. That many onions and green peppers mixed don’t agree with me very well. I’ve never been an onion or pepper eater. Everything else you have us eating is wonderful!
Yes, that would be an okay substitute, thanks for giving it a try though.
http://chocolatebuttonschallenge.blogspot.com/2009/09/tuesday-day-16-ouch-ouch-ouch.html
Doms setting in ouch x
That’s Delayed-Onset-Muscle-Soreness (DOMS) for those of you who didn’t get the reference.
Done for Tuesday!
http.flpshanna@blogspot.com/2009/09/day15-html.
http://gmcd09.blogspot.com/2009/09/coach-rylan-project-day-16.html
Feeling a bit sore today, but that means I am working muscles that need to be worked. I had today off so I also went for a short walk this afternoon just to enjoy the nice weather. I have a big weekend planned so I am prepaing my menus and food for travel. I am glad of the three menus choices as I will have to mix up a few days to compensate for my travel.
Shanna, this link is incorrect.
Thanks! But those burpees still get me swaying.
Hi Sarah, you seem to already be fit and not need to lose weight like the rest of us. I also feel that the food is too much because I’m not loosing weight either. I feel like I’m eating all the time and larger quantities than usual. But, my muscles are getting bigger, so maybe that’s part of it with the lack of weight loss.
Day 16′s complete: http://ddkingweightloss.blogspot.com/2009/09/donnas-fatloss-blog-day-16.html
I tried the quick shake/smoothie again today as you suggested and didn’t experience any reactions/problems, so now I’m convinced eggs were responsible for my stomach issues yesterday. Felt a bit weak this morning (don’t think I ate enough yesterday), but started to feel better as I ate more food throughout the day.
Tuesday (yesterday) done, delayed post due to electrical storm last night and a Tsunami alert this morning…!(this is NOT normal weather for us!) http://girlwhoclicked.blogspot.com/2009/09/tuesday-16.html
http://www.blogger.com/post-create.g?blogID=4215783642765260670
The push-Ups getting easier. The Burpees still quite a challenge
http://mybeachbodyproject.blogspot.com/2009/09/fat-loss-project-day-16.html
Day 16 complete
http://ginny-myjourneytobetterhealth.blogspot.com/2009/09/day-16-09-29-09.html
Here is my blog link for today.
I know that my form isn’t the greatest, that is what I am working on the most. I am doing the full pushups, I think, with good form, but can only lower myself a few inches.
My form for the burpees is probably the worst, but I keep trying, and keep trying to improve my form on these as well each day.
Travel day today. Late start and later arrival than originally planned – so extra workout for tomorrow. Also got menu sorta mixed – due to mostly after hitting the road late. Too much time between breakfast and next meal/snack. I tried to keep it within structure. Dinner out for anniversary – but restaurant very flexible and cooked to order. Back on track with workouts tomorrow.
http://thejoyofmakingchanges.blogspot.com/2009/09/fat-loss-project-day-16.html
Day 16 blog: http://robinsfatlossjourney.blogspot.com/2009/09/fat-loss-project-day-16.html
Did not like having to do the 2-a-days, so hopefully I can avoid that in the future. Push-up form getting better all the time. I’m almost getting down to 90 degrees. Burpees a little easier this week, too, but still hard for me, as are the get-ups.
Here is my blog for Tuesday. Woke up in the middle of the night and realized that after I wrote my blog, I forgot to post it. I was pretty looney yesterday from Monday’s new workout. I really worked hard (maybe a little too carried away) and was so sore. I couldn’t do everything I wanted to for my workout but did manage to do as much as I could. Wednesday will be better.
http://kathyhjorthsfatlossblog.blogspot.com/2009/09/fat-loss-project-day-16-29-sep-09.html
Nice work Robin, keep working towards perfect form, sounds like you are making it though.
Well, at least with the muscle soreness, you know beyond a shadow of a doubt that what you’re doing is working.
http://gregied.blogspot.com/
todays blog
Cheers Greg
got the courage to go to Jazzercise class and made it through without much pain. I’m happy I went and had lots of energy after.
http://dianefatlossblog.blogspot.com/2009/09/tues-sept-29-day-16.html