Alright, so here I am, the day after New Years and it came to me, if I am ever going to make this work it is time to get serious about this. The US Air Force says that with my 5' 6" height I have to be a max of 165 lbs. Right now, I am over that by at least ten pounds. Although I will not be joining the Air Force, I figured it just might be a good idea to start working on that for the Navy.
So, 14 weeks, a plan to get me fit, and hopefully keep me fit so that i can have this opportunity to change my life, and maybe change the world. Here is the schedule:
WEEK 1
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 5 minute walk
• 1 minute jog
• 5 minute walk
• 1 minute jog
• 3-5 minute walk
• 2 minute stretch
WEEK 2
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 5 minute walk
• 3 minute jog
• 5 minute walk
• 3 minute jog
• 3-5 minute walk
• 2 minute stretch
WEEK 3
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 4 minute walk
• 5 minute jog
• 4 minute walk
• 5 minute jog
• 3-5 minute walk
• 2 minute stretch
WEEK 4
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 5 minute jog
• 4 minute walk
• 5 minute jog
• 3-5 minute walk
WEEK 5
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 6 minute jog
• 4 minute walk
• 6 minute jog
• 3-5 minute walk
• 2 minute stretch
WEEK 6
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 7 minute jog
• 4 minute walk
• 7 minute jog
• 3-5 minute walk
• 2 minute stretch
WEEK 7
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 6 minute sit-up/push-up intervals
• 4 minute walk
• 8 minute jog
• 4 minute walk
• 8 minute jog
• 3-5 minute walk
• 2 minute stretch
WEEK 8
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 6 minute sit-up/push-up intervals
• 4 minute walk
• 9 minute jog
• 4 minute walk
• 9 minute jog
• 3-5 minute walk
• 2 minute stretch
WEEK 9
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 13 minute run
• 3-5 minute walk
• 2 minute stretch
WEEK 10
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 15 minute run
• 3-5 minute walk
• 2 minute stretch
WEEK 11
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 4 minute walk
• 2 minute stretch
• 17 minute run
• 3-5 minute walk
• 2 minute stretch
WEEK 12
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 1 minute walk
• 17 minute run
• 3-5 minute walk
• 2 minute stretch
WEEK 13
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 2 minute walk
• 2 minute jog
• 17 minute run
• 3-5 minute walk
• 2 minute stretch
WEEK 14
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 3 minute jog
• 17 minute run
• 3-5 minute walk
• 2 minute stretch
Now, for all those who scrolled down through all that, THANK YOU!!! I must inform you that as I write this I am battling the flu, "Rain or Shine", right? Well, we shall see. I am not going to be doing much today as it is Wednesday and I plan on starting this next week on Monday, but my Week one Post will come to you Saturday if all goes as planned.
Much Love,
L <3
What is your eating plan for those 14 weeks?
ReplyDeleteAs of yet I don't really have a plan, but I'm looking into different options and will probably make an update on Monday, with how its going and what I'm doing meal wise, so I don't have an answer for you now, but I will Monday :) stay tuned
DeleteHi Lexa, I've been trying to post, but experiencing technical difficulties. I just wanted to give you a pat on the back and a high five and any encouragement you need. YOU CAN DO THIS! We are cheering you on. :)
ReplyDeletethanks so much :) it means a lot to know I have support, this kind of exploded into something way bigger than I ever expected or planned on, thanks to Charlie. But I look forward to seeing how this goes.
DeleteCongratulations on making the decision to start, Lexa! Like Charlie, I've had great results with the Taubes/lo carb/Atkins approach.
ReplyDeleteGet well first, though! :) Looking forward to your updates!
Thank you so much :) I hope I won't disappoint
DeleteAt 52 years, I went from 240 to 210 in about 4 months on Taubes/lo carb. Why We Get Fat is not a diet book and only has one suggested diet in the back, that is too strict for me. But if you stay under 30-50 grams of carbs every day, I think you'll be amazed. I ignored the experts and drank all the coke zero and splenda flavored tea that I wanted, plus water, coffee, meat, cheese, green salads, all that I wanted. Read labels. Avoid sugar and starches. No chips or popcorn. Nuts, including peanuts are the best munchy, IMO. Green veggies are good in moderation. If it's brown, white or yellow, you probably shouldn't eat it for a while. This site is helpful http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm
ReplyDeleteYou'll probably miss the fruit. Take a multivitamin every few days. Remember you're trying to STOP STORING FAT - you're not trying to stop eating. And all that exercise will make you hungry. Just don't go for the carbs when you get hungry.
Taubes has a chapter on the dubious benefits of exercise strictly as it applies to weight loss, but, of course, there's no harm unless you reward yourself with carbs. Everything you've been taught about low fat is wrong.
I look forward to your progress.
Thank you so much, I appreciate all the help I can get. You are not the first to suggest Taubes and I will most definitely look into it.
DeleteGood luck, love. You know you can count on me for any help you need.
ReplyDelete:) You might regret that lol but thank you for all your help already it has meant a lot to me
DeleteHi Lexa,
ReplyDeleteHow is it going? You're young and should be able to knock this out quickly. I know you can do it! Best wishes, and keep us up to date.
Sally
thank you Sally :) I will definitely do my best.
DeleteDon't let any set-backs dissolve your resolve. I, too am doing my best and have to endure a health setback, I am an old lady after all, but will get back at it when the body allows. Keep at it. Stay strong. You are a beautiful young woman, the world is your oyster. Open it.
Delete