11/2/12 - Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 2. November 2012 04:23

 

As you get older, it is so important to integrate weight training as well as cardio for several reasons.  Muscle, unlike fat, is a very active tissue that continues eating up calories, even after your workout is done.

Weight training helps build bone density, which is so important as you get older.

If you stop weight training when you get older, you'll loose fat-burning potential.  You can loose up to 5 % of your metabolic rate every decade according to the American Council on Exercise

With strength training,  you enhance  your overall body composition, and look leaner and stronger.  Find a program or support environment that allows you to make strength training a regular part of your continued good health.

Workout :

Recumbent bike- 30 min

Strength train- triceps/shoulders

Triceps kickback- standing on Bosu- 10lb

Shoulder raise - standing on Bosu- 5lb

Standing shoulder press- 1 tube

Standing triceps extension - 20 lb

Triceps pushdown- 2 tubes

Food Diary:

Breakfast-

 Apple( 67 cal)

1 portion organic steel cut oats , 1/2 cup berries( 170 cal) 

Whey protein shake(90 cal)

A.M. Snack-

Apple (67 cal)

3/4 egg whites with 1 cup spinach( 100 cal) 

1/2 cup green beans ( 20 cal) 

 Lunch- Restaurant

1 1/2 cup mixed greens, 5 cherry tomato's, 1/2 cup fresh roasted beets, 1 tablespoons goat cheese (80 cal)

2 oz. chicken ( 75 cal) 

P.M. Snack-

1.5 oz shrimp( 45 cal)

1 apple(70 cal)

Dinner- 

1 piece meatloaf- 3.5 oz(210cal) 

1.5 cups romaine, calorie free Caesar dressing(20 cal)

 Dessert-

Grapes( 30 cal)

15 dry roasted no salt almonds ( 140 cal) 

TOTAL CALORIES-1230

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Paula's Healthy Living

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