Body Goals | My Fitness and Healthy Eating Plan

in , , by FroBunni, Friday, April 01, 2016
FroBunni | Body Goals in Progress

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.

Eating Plan
  • 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
Fitness Plan
  • 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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*Zuzka no longer puts out workout DVDs, so the ZCUT series is a lot more expensive than what I paid for when it first came out. 
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  1. Hello. I just have a question, wha is the benefit of you only doing HIIT twice a week versus everyday like you have been doing? Also, I see that you will do cardio twice a week and weight train twice a week, so what will you be doing the other 2 days? Does your daily 30 mins of exercise include HIIT, weight training, yoga? Or is that separate, so than its actually more than 30? I"m sorry for all the questions. I"m trying to plan a regimen, and with 3 kids, I feel like at this time I can only commit to 30 mins, so I"m just trying to get some ideas.

    1. So the goal is to do 30 minutes of activity six days a week. Two days will be devoted to high intensity cardio, and another two days will be devoted to weight training. The other two days could be anything - yoga, pilates, ballet, walking, high intensity cardio, weight training, etc. Plus, an extra 10 minutes each day of yoga (minus if I do yoga for my exercise of the day). I'm actually working on an update post right now, but I've been taking slow, and working my way up to that 30 minutes of activity a day instead of just jumping right into it.

      Weight training is what helps to give people muscle definition/ tone, as well as helps people to burn extra fat. The high intensity cardio, while it's great at burning fat fast, doesn't really do a good job of developing muscle tone, so the weights helps with that.

  2. Really enjoyed reading this! Sometimes tips like this is all someone really needs to not be so intimidated by the gym. I should try and add this in my routine too.. but can you help me out to know what type of weight stacks are good for initial workout. Thanks for allowing me to comment.

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