Entries in weight loss (1)

Saturday
Jul312010

Train for the battle!

Ready to get back into shape or just stay in shape?  3 months ago I was weighing in at 257 pounds and couldn’t run very far without getting extremely winded and overheated.  3 months ago I decided to make a change.  I hired a personal trainer and went to work.  I’ll share some of what I did and what I learned to take a reasonable approach to getting in shape. 

I work out for 1 hour 4 days a week.  I don’t diet but I do watch what I eat and try to eat better, including more proteins and less fats.

My workouts look something like this:

Monday:  Shoulders, back and cardio
Tuesday:  Core, abs and cardio
Wedensday: Off - cardio at home
Thursday:  Biceps, triceps and cardio
Friday: Legs and cardio
Saturday: Off
Sunday: Off

This has worked well for me and has been under the watchful eye of a certified personal trainer, so it may or may not work for you, check with a pro to get a plan that works for you.

Some of the snacks and meal replacements that I have found to be pretty good are:

Labrada Cookie Rolls (especially the cinnamon bun and iced brownies.  These are a meal replacement and have approximately 300 calories with 25 grams of protein and 0 trans fats.

Labrada Lean Body on the Go Hi-Protein shakes.  They have 25 grams of  lean protein and no lactose.

All Labrada products can be found at www.Labrada.com or you can find store near you that carries them.

The next and BEST item for snacks, especially if you are on the go and need to carry something with you is the Ostrim Ostrich Slim Jims by www.protos-inc.coml .  I have found the cheapest price to be Amazon.com ->->->  Ostrim Protein Products.   They are delicious and only have 80 calories and contain 14 grams of protein.

I would also recommend spending $50 at Wal-Mart and purchase a couple of kettle bell weights.  They can be used for a variety of exercises, including cardio believe it or not.  Walking and running is always great as well. 

Another thing is to monitor your heart rate and make sure you stay in your target zone for your age and weight.  There are many on the market, but make sure you use one that wraps around your chest and sends data to a watch.  I use the men’s Polar FT4 and it works great most of the time.Polar FT4 Heart Monitor

Bottom line is to do something and take it easy in the beginning.  You will notice a big difference from week to week.  During the first week you will feel like you want to die and want to give up, don't' do it!  Don’t give up! 

Remember, I am not an exercise expert or a Doctor, just giving you some thoughts from my experience.  See your Doctor to make sure you are able to exercise and if it is in your budget, hire a personal trainer.  They will keep you focused and hold you accountable.

Remember, train for  the battle that we hope never comes!