Weight Watchers

[valda]

Thanks Diane65, I think I'm going to get a hot water bottle and rest on that. I can't even crouch down if I drop anything. So Dr for free or p*y for Physio?

[Diane65]

Thanks Diane65, I think I'm going to get a hot water bottle and rest on that. I can't even crouch down if I drop anything. So Dr for free or p*y for Physio?

I would even go to A & E if you have no history of an injury.

[havingascreen]

Well hello peeps, been off the thread for a long time getting fatter and fatter and fatter BUT was thinking along the same lines as glassy so went to the supermarket and b*ght lots of healthy food for next week for a three months of being good Heres my list of rules

1. No chocolate
2. No going out to munch on leftover sarnies/cakes/sausage rolls or any other goodies left over from the many many many conferences that happen in our lovely community in the voluntary sector.
3. No lager or wine
4. No bread
5. lots of exercise - walking, hula hooping (got my new hoop through the post last week)

Treat day is Saturday as i've got a birthday bash.

for the motivation Glassy.

Diane Barcelona is brilliant but not been there for many years so don't have any current info. Fish is healthy though so you could have lots of that.

Valda, sorry to hear you've hurt your calf and i'd get it seen to sharpish before you do more damage.

[Diane65]

Welcome back havingascreen and what fabulous goals. I too am getting fatter by the minute so I will be having weight watchers ready meals for the first week - I know they are rubbish but they help me kick start my diet (healthy eating) and then back to healthy meals. Enjoy your birthday bash on Saturday

[weliveandbreathewords]

I wont plaster the board with the giant sundae I had last night

[aruif]

I went to the gym on Friday and spent about 3 hours walking around town.

but I did go for a curry last night, and i had 2 bottles of cider. I walked about half a mile though if that counts toward anything!

[Diane65]

I wont plaster the board with the giant sundae I had last night

Its your birthday weekend hence calories don't count
I would love your metabolic rate as you are so slim and eat the type of food I love.
Post the giant sundae as I've posted my tea room picture for Tuesday's treat day.
First day back on track today had Sultana Bran for Breakfast, Weight Watchers hotpot for lunch and having a chilli for dinner.
I know MrGlass will shout at me for eating processed rubbish but I'll just do it for a week until I get into the swing again.

[TheyCallMeMrGlass]

I spent a whole hour or so writing a post on here for all of you and my mouse clicked the back key by accident. Click Forwad button and everything I wrote was gone So much for my IT mantra of always backing and saving your work...feel like a hypocrit now.

Probably it was for a reason...maybe I rambled too much!

Well f*** it, I am going to remember all I can so here goes:

HaV, Diane Big steps. Nice plan, Hav. Diane if you feel WW will kick start you in a positive way then great but you know what I think of WW Be careful though, dont be TOO drastic with your diet. This can lead you to bad moods and stress. We want to enjoy the journey to achieve our goals, not suffer. SO the best way to get started is to make modifications to your current eating lifestyle. So reduce your portions. EAT SLOW. This enables the brains to catch up with the signalling when you are full. When you eat too quickly, you overeat without realising you are past the point of being full. Make healthier substitutions. So sub white bread with wholemeal, sub white sugar with brown/molasses or honey. Complex carbs such as bread, pasta, rice, sweet potatoes have sugar so reduce those too. BUT if you will step up your exercises, you will need the complex carbs but still in moderation.

PLAN in advance what you will eat for the day. Make pack lunches.

Exercises…PLAN and SCHEDULE.
You know it really helps when we support each other here. You guys help me too to refocus. BUT what we really need is to PLAN and SCHEDULE what we need to do. You got your goals. Sweet, that’s essential. But whats your PLAN???

Here’s my workout schedule for the coming week:

01-Oct Saturday 8.5km run (5km race), 3.5km walk
02-Oct Sunday 10km run, upper body strength
03-Oct Monday 5km interval, Lower body strength
04-Oct Tuesday REST
05-Oct Wednesday Squash, upper body endurance
06-Oct Thursday 10km run, Lower body endurance
07-Oct Friday REST
08-Oct Saturday 5km race, circuit training

I planned this program for me to repeat for the next 3 or 4 weeks then I will change it. Its for me only. Looking at this schedule makes me feel secure in reaching my goals. I feel like I am going somewhere, I see the path. Without it I would be lost. I would be “What do I do today then?” “oh, my mates are going to tapas today, I think about exercise tomorrow”. Aimless. Lost. F***ed!

So what about you? Need help with a plan? Alright then, I am only glad to :)

For those of you who are starting your fat loss journey, I’m giving you a template program to follow. Tailor the timing to suit but include everything in it. You can choose your own workouts but I will give suggestions with videos (other peoples, lol). THEN we will monitor each other to see if we are doing our workouts. Me too, please do check up on me

So we start TODAY…not tomorrow, why tomorrow? TODAY!

DAY 1 ( TODAY whoa): Cardio (10-20 mins). Upper Body workout (20mins)
DAY 2 (Tomorrow): REST (yay!)
DAY 3 Cardio (10-20mins). Lower Body workout with core (20 mins)
DAY 4 REST (woohoo)
DAY 5 Cardio (10-20mins). Upper Body workout (20mins)
DAY 6 Cardio (10-20mins). Lower Body workout with core (20mins)
DAY 7 REST (awww, I want more workouts, I was enjoying them….)

So that is the summary template. Now I will give you complete suggestive breakdowns for each element with videos :)

I will just use DAY 1 as an example of how you should roll through the workout. Then you will get the idea for the other 3 days for which I will give you links to video workouts.

DAY 1 break down

For those of you going to the gym, do 20min easy run on the treadmill, or if need less impact, 20mins on X trainer. Always maintain a straight back posture, no slouching or raising shoulders, swing your arms freely to drive your running momemtum.

For those of you who don’t go to the gym, do the the following video workout:

HaV, I got a special workout video for you
http://www.youtube.com/watch?v=mAyrTDOooos

you got a separate goal to become Hulo hoop queen There’s loads more too on this girl’s channel

http://www.youtube.com/watch?v=L_ssleS0NCc

This might encourage others to get into the hulo hooping. But remember, variety is important, don’t just do hulo hooping.

http://www.youtube.com/watch?NR=1&v=Or8xZPwcSiQ

OK, after you have done one of the above cardio sessions, immediately go into these stretches to prepare your muscles for the resistance workout.

http://www.youtube.com/user/sparkpeople ... TLm0LmMwi4

OK, now just jog for 5 minutes to warm the muscles again you are ready for the resistance part of the workout.

For gym users do the following:

Full Press ups using own body weight 8 reps, 2 sets 30sec
Chest Press 15-20 reps, 2 sets, 30sec
Lat Pull Down 15-20 reps, 2 sets, 30sec
Shoulder Press 15-20 reps, 2 sets, 30sec
Triceps Dip using own body weight 15-20 reps, 2 sets 30sec
B.Biceps Curl 15-20 reps, 2 sets, 30sec

I wont not include weights measures, you need to determine this yourself. So use low weights to start with. If in your first set and don’t feel you have reached up to about 70% of your max, then the step up the weight for second set. If you feel maxed out before completing the second set then STOP, next time you know that the weight you started with was just right.

For those who don’t go to gym but own either dumbbells, stretchbands do these workout vids:

With resistance bands:
http://www.youtube.com/user/sparkpeople ... KjPueieLyE

With dumbbells:
http://www.youtube.com/user/sparkpeople ... 5F0PvFuILk

And finally yes, you can do resistance work on your upper body without ANY weights, just simply using your own body weight:
http://www.youtube.com/watch?v=sGBUhhl_MrY

Have to admit last one makes me laugh, she’s funny but everything she shows is technically correct but she goes a bit fast. Just take your time, remembering to breath in and exhaling as you work work the muscle.

OK so thats the Day 1 break down!

Follow that pattern, dont forget the rewarm up after stretches. so I will just give links to the videos for the other elements.

So for the lower body resistance stretches before the lower body workout elements in the schedule

http://www.youtube.com/user/sparkpeople ... Bmy1T-3d6I

Then for gym users to the following lower body exercises

Leg Extension 15-20 reps, 2 sets, 30
Leg Curl 15-20 reps, 2 sets 30
Leg Press 15-20 reps, 2 sets 30
Squats on the wall with Swiss Ball 20 reps, 2 sets, 10 sec hold on last rep of each set 30

Non Gym users:

With resistance band:
http://www.youtube.com/watch?v=XBmy1T-3 ... ideo_title

With just bodyweight (excellent):
http://www.youtube.com/watch?v=qnUamiAuEQM

And then you choose two days of your schedule to add the following CORE workout

http://www.youtube.com/user/sparkpeople ... dMptxZv4hQ

As for the cardio, mix it up. Once you have your schedule STICK TO IT for 4 weeks. Then change. I will give next template if of any of you like it. Have a look at the videos on Sparkpeople and take your pick as long as they fit into your template.

Gym users: to be honest, as much as I enjoy giving this template and example program, I really urge you to just get a program from your gym instructors…you’re p*ying for it! BUT stick to it :)

Also, if you swim or do other activities, you can include or substitute into your plan.

They key to all what I am posting here is PLAN and SCHEDULE. Then DO IT

Hey, I think this was a lot shorter than what I originally wrote before I lost it...I think I still covered everything, which means I must've really f***ing rambled on originally...

Oh, wait I scheduled myself a 10km run...I best get going then huh? You can check up on me if you like to see if I am doing it on my runkeeper I'll start in 45mins, when I reach the park.

[TheyCallMeMrGlass]

I wont plaster the board with the giant sundae I had last night

Its your birthday weekend hence calories don't count
I would love your metabolic rate as you are so slim and eat the type of food I love.
Post the giant sundae as I've posted my tea room picture for Tuesday's treat day.
First day back on track today had Sultana Bran for Breakfast, Weight Watchers hotpot for lunch and having a chilli for dinner.
I know MrGlass will shout at me for eating processed rubbish but I'll just do it for a week until I get into the swing again.

WW...sigh, if it gives you the positive vibe and you promise its just for a week...ok but read my last post


rawr_oxo: Happy birthday Sundae kid...:)

[Celini]

First day back at the gym in a good 6 months and it feels sooooooo good!
I am all sweaty and just find a glitter in my hair (yesterday's RoA!); com'on peeps, put your trainers on and RoA on your IPod and let's rock the gym!!!!!!!!!!!