3/15/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 16. March 2013 09:00

 

If you have been working hard to sharpen your abs and are not seeing the results you’re looking for, don’t think you are doing anything wrong. If managing your nutritional habits to create a daily calorie deficit, not a part of your plan, your ab muscles will remain hidden under a layer of body fat.  To really see results, you may need to do a bit of a diet overhaul. Unfortunately, for a lot of people, especially for women, our bodies naturally love to store fat around thighs, hips and the abdominal area.  It does take some time to get rid of belly pooch. But if you are diligent and consistent in your workout and nutrition, you will see changes. I would never tell you that your abs will be like a washboard (I feel for me, it’s an unattainable goal at my age…but I keep working towards it), but you will see positive results.

 

 Workout  3/15/10: Monday

Recumbent bike- 30 minutes

Pilaties class- reformer- 55 min

The wave machine (gym)- 30 min, 16.42 miles

strength train- trainer: legs/back/chest

good morning- 20 lb bar

weighted lunges-20 lb

stability ball prone knee tuck

front deltoid- 10 lb

leg press (20 reps) 45 lb

shoulder raise- 30 lb

cable chest press- 50lb

single bar squat- 45 lb metal bar

 

Food Diary 3/15/10: Monday

Breakfast-

1 cup egg whites, 1 cup spinach(110 cal)

 1 grapefruit(40 cal)

A.M. Snack-

3/4 cup egg whites(pasteurized), .5 protein shake mix ( 130 cal)

celery/purple cabbage (25 cal)

 Lunch- 

2.5 oz shrimp (105 cal)

salad-1/3 cup spaghetti squash, 1/2 red sweet pepper, 4 cherry tomatoes,1 tbls pecans, 2 cups romaine (79 cal)

P.M. Snack-

7 roasted no salt organic almonds( 62 cal)

grapefruit( 40 cal)

Dinner- 

 5 oz. chicken, sauté with Pam(230 cal)

3/4 cup Brussels sprouts with marsala sauce( 75 cal)

1 cup brown rice(230 cal) 

Dessert- 

weight watchers ice cream bar( 130 cal)

TOTAL CALORIES-1276

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Paula's Healthy Living

Comments (1) -

Kathy Jones
Kathy Jones
3/16/2014 5:24:18 PM #

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