12/02/12- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 3. December 2012 08:00

There are a couple of different  strength training  focuses that help keep you from getting bored with your routine, and keep your muscles guessing what comes next.

1. Try training front side/back side- One day is chest, next session, glutes.  One day biceps, next back work...

2. Try a split training week.One day chest/triceps, one day- back/biceps, 3rd day leg/shoulders, 4th- abs.

3. 50's week; do 50 reps with low weight

4. Higher weight ( you have to keep good form, or lower the weight); low reps, 2 sets

5. Medium weight, 12-15 reps, and do 3 sets of each.

Change these ideas week to week and reap the benefits of strong muscles and lean shapes.

 12/02 Workout Diary:

Recumbent bike- 30 min

Strength Training-back

High cable row on stability ball

Single back row- 20 lb

Pull over on stability ball- 20 lb

Back row- 2 tubes attached over door

12/02 Food Diary:

Breakfast-

Organic steel cut oats (150 cal)

black/blueberries, 1/2 banana ( 65 cal)

A.M. Snack-

apple (64 cal) 

 Lunch-

 salad-  1/2 cup mixed greens,1/2 red sweet pepper, 1/2 cup broccoli, 1 tbls black beans (80 cal) 

2 1/4 salmon  (145 cal)

P.M. Snack-

1 apple (57 cal)

8 oz non fat yogurt (95 cal)

Dinner- 

1 1/2 inch homemade lasagna (260 cal)

1 cup spaghetti squash (35 cal)

2 oz turkey (100 cal)

 Dessert-

1/2 cup non fat yogurt, 1/4 cup cottage cheese, 1/8 cup blueberries, blackberries, sprinkle of high fiber cereal (140 cal)

TOTAL CALORIES-1191

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Paula's Healthy Living

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