04/26/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 27. April 2014 06:10

I had a reader ask how many days per week that they would have to work out to see result.  It may not be what you want to hear but if you want to see consistent, permanent, positive changes in your cardio capacity, muscle tone, and general health, you need to train through some form of exercise 5 days per week.  That could include 3 to 4 days of weight bearing training, yoga, brisk walking, biking, workout DVD’s or Pilates to name a few.

Varying what you do is important to avoiding plateaus.  That could mean doing 30 reps with light weights, doing 30 second blasts with light weights, or 8-12 reps with a weight that is one heavier than you are used to doing ( while keeping proper form) for weight bearing exercise.

You can achieve different workout choices through exercise in your home with dumbbells, bands, use of your body weight,  DVD’s, web-streamed exercise videos, books, magazines, gyms, YMCA’s, or just by taking out a good quality gym shoe and taking a brisk walk (where it’s hard to continue and conversation). 

All of these ideas help you to build a healthier YOU and you are WORTH IT!

Wednesday 04/26/11-Exercise Diary:

Strength train- trainer

Wednesday 04/26/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 5 oz mahi mahi (144 cal)

3 oz quinoa ( 150 cal)

8 oz vegetables ( raw or steamed) (88 cal)

3 oz sweet potatoes (oven roasted in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) (88 cal)

1/2 tsp uda or flax oil (65 cal)

6 p.m.- 3 oz turkey breast (149 cal)

8 p.m.-5 oz. scallops (pan seared) (145 cal)

3 oz beans, Adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)


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