A new month is upon us, and I'm getting back into the swing of things. I discussed my fitness assessment at LA a Fitness on Tuesday, and its motivated me to really focus on some body goals. While I'm already pretty small, I want to focus on adding more muscle to tone up.
Using the advice I received at LA Fitness, I will incorporate more weight lifting. This means that I will put that gym membership to good use and start squatting with 40-60 pound free weights. I also plan to incorporate more cardio/ weight workouts (think Jillian Michael's 30 Day Shred, Zuzka's ZCUT Power Strength Series,* Jari Love's Get Extremely RIPPED! 1000 Hardcore, and Jackie Warner's Personal Training With Jackie: Xtreme Timesaver Training). I really do love HIT and tabata workouts, they keep me engaged, so I will keep doing them. I will just minimize them to twice a week, instead of all the time. Because my upper body strength is really poor, I will start doing 10 push-ups a day. That's about all I can do, but each week, I will add 10 more. Lastly, 10 minutes of yoga every day to stay limber and reduce stress.
To build muscle, I need to eat more calories. Like I said in my fitness assessment, I rarely go over 1500 calories a day (again, this isn't intentional, just what happens). I am going to increase my caloric intake by eating more fruits and vegetables. I will have some, at least, at every meal, and during lunch and dinner, have two servings of vegetables. I snack on fruit a lot, but often forget vegetables, so I will focus on increasing those. Increasing muscle also requires more protein, this means adding some to every meal, including snacks. I eat a lot of yogurt and carry around tuna or salmon, so this won't be that hard. I also plan to drink more water. I have a hard time doing this, so I need to work on it to stay hydrated. I can go a little crazy on the sweets, and I already know that removing sweets entirely sets me up for a binge. Instead, I will limit a serving of something sweet up to three times a week. Most of the time, this will mean a latte or white hot chocolate at Starbucks, but if I go to a party or out to dinner, it allows me a little splurge.
- 20/30/40 - Diet consists of 20% fat, 30% carbs, and 40% protein
- Consume fruits, vegetables, and protein at every meal
- For lunch and dinner, have two servings of vegetables
- Drink 64 oz of water a day
- Limit treats to 3 times a week
- 30 minutes of exercise, 6 days a week
- 30 minutes of high intensity cardio, 2 times a week
- 30 minutes of intense weight lifting, 2 times a week for legs and butt
- 10 days push-ups every day (to start)
- 10 minutes of yoga, daily
So, there it is. It's not that hard. I will take a before pic to set up a baseline, and post every week to track progress.
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