5/26/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 27. May 2013 05:10

 

 

3 Important Factors in Body Sculpting:

There are 3 factors that control your bodyweight, and body composition.  The first is inherited body type from your relatives.  Second, is behavior and third are physiological factors.  Wow. That’s a lot of baggage just getting out of bed…but evaluating these factors can help you create reasonable expectations and goals.  Nothing is worse than creating goals that you can not achieve (working in the variables of these other factors).

1.       Inherited Body Type- This is an issue we have to learn to deal with.  Our genetic makeup, and our childhood environments, creates factors that won’t change.  Instead, of seeing them as problems, you need to know their benefits and work WITH THEM ( example- if genetics dictate your fuller in the lower area of your body, then that same place is more likely to gain fast muscle growth.  If you have a leaner build, then muscle growth will be more of a challenge).

Tomorrow we will look at the remaining two factors, and continue our evaluation of how to achieve our body sculpting goals and good health.

Wednesday 5/26 Workout-

Elliptical- 30 minutes, 2.55 miles

Strength- Legs(At the gym)12 reps X 3 sets

Smith machine squats- 40 lb

Lunges 50 X 3 sets

Rear kick machine- 70 lb

Leg extension- 40 lb

Wednesday 5/26 Food Diary:

Breakfast-

1/2 cup Archer Farm Cinnamon Start cereal (63 cal)

1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)

A.M.  Snack-

Protein shake (151 cal)

Lunch-

Salad- spinach, zucchini, snap peas, green beans (60 cal)

 turkey sandwich with 3 0z turkey on whole wheat with yellow mustard, tomato slice, spinach (210 cal)

 P.M. Snack-

apple (67 cal)

3 tbls. almonds (190 cal)

Dinner-

5 oz Mahi Mahi (100 cal)

3/4 cup zucchini, yellow squash, onions, garlic (55 cal)

1/2 cup brown rice (180 cal)

Dessert-

greek yogurt, 1/4 cup bluberries, sprinkle of high fiber cereal ( 120 cal)

TOTAL CALORIES- 1417

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Paula's Healthy Living

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