11/19/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 20. November 2013 12:53

        To boost your calorie burn during weight training, try circuit training.  That means, in between weight training sets (ex: leg extentions, shoulder raises…), run 2 minutes on the treadmill or jump rope for 2 minutes.  This keeps your heart rate raised and lowered, which burns more calories than weight training alone.

If you feel faint or dizzy, stop pushing the cardio aspect.  You may be dehydrated, or if you didn’t eat anything before you began your workout, you may need to have a small piece of chicken or a bowl of oatmeal.  If that doesn’t relieve the symptom, then check your blood pressure numbers and contact your physician to make sure there isn’t a medical explanation for the lightheaded feeling.

Also, remember that you can over train.  Moderation in the number of consecutive days you utilize this training is important.  This also rings true for pliametrics (explosion training).  Your muscles need time to repair and rebuild themselves.

Friday 11/19/10- Workout Diary:

Elliptical- 30 minutes, 2.55 miles

Friday 11/19/10 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-

3.2 oz. Mahi mahi(82 cal)

Salad-2 cups spinach, 1/8 cupzucchini, 6 snap peas, 1/4 cupgreen beans (60 cal)

1/2 turkey sandwich(low fat whole wheat bread, 1 tbls yellow mustard) (130 cal)

 P.M. Snack-

apple (67 cal)

3 tbls. almonds (190 cal)

Dinner- 

3 oz Pork roast(100 cal)

3/4 cupspagetti squash, onions,crushed tomato, garlic (55 cal)

1/2 cup brown rice, sprinkled with parmesian, butter flavored spray (180 cal)

Dessert-

1 cup blueberries, 1/4 yogurt, 1 cup protein cereal ( 295 cal)

TOTAL CALORIES- 1417

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Paula's Healthy Living

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