If you’re new to working out and need an effective plan for a week, try these ideas:
Day 1: chest/triceps, plus 30 minutes of cardio*
Day 2: back/biceps
Day 3: shoulders/abs, 30 minutes cardio
Day 4: cardio for 45-60 minutes
Day 5: hamstrings/quads/calves
Day 6: cardio for 45 minutes
Day 7: rest day
You will find that strength training boosts your metabolism throughout the day, and increases your energy (which may be contrary to how you think you might feel, which may be tired). Weight bearing exercises increase bone density which can help reduces chances of osteoporosis and bone breaking).
*cardio can include treadmill, elliptical, aerobics class, walking outside, biking, Spinning, swimming or pliametrics to name a few. Be creative!
8/26/10- Workout Diary:
Recumbent bike- 30 minutes
Strength Train- triceps
Lying overhead dumbbell press on stability ball - 10 lb
Standing one-arm overhead extension- 2 bands
Sit ups on stability ball
triceps kickback
triceps kickback- 10lb
triceps pushdown- 2 tubes
ab towel roll
seated overhead dumbbell extension- 25lb
bench dips
Thursday 8/26/10 Food Diary:
Breakfast-
1 whole wheat, low fat waffle (110 cal)
1/3 banana, 1/8 cup blueberries(60 cal)
Soy protein shake mix, 1/4 cup non fat cottage cheese(130 cal)
A.M. Snack-
3/4 cup egg whites, 1 cup spinach (100 cal)
greek yogurt ( 90 cal)
Lunch-
4 oz chicken breast (160 cal)
Salad- 2 cups spinach, 1/2 red sweet pepper, 4 asparagus, 1 oz fat free feta (60 cal)
P.M. Snack-
3/4 cup brown rice (170 cal)
1 cup grapes ( 35 cal)
Dinner-
6 oz skate (white fish)- ( 160 cal)
4 asparagus (22 cal)
3/4 cup spaghetti squash with I cant believe its not butter( 30 cal)
Dessert:
1 cup strawberry ice cream ( 170 cal)
1 cup blueberries (50cal)
TOTAL CALORIES- 1215
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