Archives for posts with tag: toning

It’s time to get serious with my workouts. I’ve got another 15-20 pounds of fat to burn, and I want to burn it off by the end of June. I know I can do it, but I have to work hard to do it. There areĀ  some general rules to keep if I’m to be successful:

1) Weigh, measure, track: every bite and morsel needs to be tracked. I’ll stay within my points, aiming for average days of 1,300 calories.

2) Eat mostly fruits, vegetables, whole grains, beans & lentils. Meat, sweets and alcohol will be consumed sparingly.

3) Be dedicated to exercise and strength training. That means running, abdominal work, and getting to the gym daily.

Here’s my workout plan for this week, Week 1:

Sunday
Jog 2 miles (20 minutes)
Legs:

Plie dumbbell squat, 3 sets of 15 reps, 45lb weight
Alternated with Dumbbell lunges, 12 reps, 15lb weights
Leg press, 3 sets of 12 reps, 100lbs
Leg curls (machine), 3 sets of 12 reps, 70lbs, alternating “toe positions”
Standing calf raises, 3 sets of 15 reps, 70lbs

Abs: Day 1

Monday
Jog 2 miles (20 minutes)
Chest, Triceps:

Pushups, 2 sets of 15 reps
Machine bench press, 3 x 12-15*
Incline dumbbell press, 3 x 12-15*
Butterfly machine, 3 x 12-15*
Tricep dips, 3 x 12-15*
Stability ball overhead tricep extensions, dumbbell, 3 x 12-15*

Abs: Day 2

Tuesday
Jog 2 miles (20 minutes)
Back, Biceps:

Prone trunk extensions, 2 x 15
Floor bridges, 2 x 15
Wide-grip lateral pulldown: 3 x 12-15*
Assisted chinups: 3 x 12-15*
One-arm dumbbell row: 3 x 12-15, 20lb weight
Lying T-bar row: 3 x 12-15*
Back extension: 3 x 12-15
Alternating dumbbell curl: 3 x 12-15*

Abs: Day 3

Wednesday
Jog 2 miles (20 minutes)
Shoulders: ….I need to work out this routine.

Abs: Day 4


Thursday

Jog 2 miles (20 minutes)
Legs:

Plie dumbbell squat, 3 sets of 15 reps, 45lb weight
Alternated with Dumbbell lunges, 12 reps, 15lb weights
Leg press, 3 sets of 12 reps, 110lbs
Leg curls (machine), 3 sets of 12 reps, 70lbs, alternating “toe positions”
Standing calf raises, 3 sets of 15 reps, 75lbs

Abs: Day 5

Friday
Meet with Trainer Paul

Abs: Day 6

Saturday
Jog 2 miles (20 minutes)
Depends on what I do on Friday.

Abs: Day 7

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Size 18 LBD 2009

On Christmas Eve my husband sent me on a Christmas shopping trip. I think it was partly because I’d whined so much the evening prior because the dress I’d planned to wear Christmas Day is now too big. It’s a size 18. I squeezed myself into it Thanksgiving and Christmas 2009; now it hangs on me like a sack.

I went to Macy’s without much optimism; when I’d gone on December 8th looking for a dress, every one I liked looked awful on me.

This time I brought four-year old Ringo with me. I found a good replacement for the black dress right away–a simple wool Calvin Klein. The only problem it was a 14 and I’m a 16. After the success of my measurements last week, I thought, “Why not see how far away from 14 you are?”

So, laden down with eight dresses in two different sizes, plus the Calvin Klein, Ringo and I set off to the changing room.

It took a long time to try on all the dresses, but I knew right away that was was getting more than one. They all fit–all the 14s! Maybe Ringo was my lucky charm?

Size 14 Christmas 2011

Anyone who has been fat–really fat–for a long time understands that seeing “normal” sizes looming on the horizon is a big deal. I’m in a 14 now…by late winter I hope to see a 12 on my clothing tags. Did I mention I also bought a t-shirt, with a tag that says “Large”?

Losing slowly but surely