Friday, 25 September 2009

Day 11 Fat loss challenge (Thurs)

Today's Workout

CardioWarmup: 5 minutes to break a sweat
Intervals: 3 sets of intervals - 2 minutes high intensity - 2minutes and 15 seconds low intensity
Cooldown: Not needed - immediately begin strength training
Strength TrainingCircuit Format - Complete 3 full circuitsRest 60-90 seconds at the end of each circuitFor pushups and bench dips, chose one of the variationsExercises Starting RepetitionsShoulder Squat 13 repsStep-Ups Weighted 13 reps Decline Pushup 13 repsorStability Ball Pushups 13 repsDumbbell Burpees 13 repsBench Dips - Feet Up 13 repsor Bench Dips - On Ball 13 repsGet-Ups - Weighted 13 repsRest 60-90 seconds

Today's Menu Plan*note: remember to get at least 2 liters of water per day or moreplus drink as much herbal tea de-caf as you like*Breakfast 7:30am1 apple (eaten whole, or chopped and mixed into oats)1 cup of cooked 'old fashioned' or large flake oats1 tbsp of sliced unsalted almonds1 tbsp of ground flax seed or linseedCinnamon and Stevia To TasteMorning Snack 10:30am1/2 cup of low fat plain yogurtor1/2 cup of low fat cottage cheese1/2 cup of mixed frozen or fresh berries of your choice (mixed in)Lunch 12:30pm2-3 cups of green salad1 cup of fresh sliced veggies in salad (carrots, peppers, etc)1 grilled and sliced chicken or turkey breast mixed inDressing made from 1 tbsp of olive oil + lemon juice to taste+salt and pepper to season1 piece of fresh fruitAfternoon Snack 3:30pm1 apple or pear sliced1 tbsp of NATURAL almond or peanut butterDinner 6:00pm2 cups of steamed, or boiled veggies (your choice except corn, peas,potatoes, or other starches)2 cups of green salad served with lemon and oil dressing (same as what was served at lunch)1 serving (4-6 oz) or LEAN protein of your choice - grilled, baked, or poached - if choosing pork or beef be sure to trim away visible fat. Ground beef is not a good option unless extra lean and fat is drained off.Evening Snack 8:00pm (optional)2 oz of unsalted nuts (your choice)1 cup of fresh sliced veggies (carrots, celery sticks, sweetpepper slices etc.)


  1. Thanks for your kind comments on my blog. You must be finding this most interesting as you have a very good knowledge of all of this from your own experience. I am finding it interesting learning new things all the time. Have a good day! I'm on rest day..yay!

  2. Sarah, please input your actual workout and diet info, not just copy and paste.

  3. Hi there,
    almost 2 weeks in, how do you feel with that workout and nutrition plan? How hard is it to stick to? Are you hungry? Sore? How does it compare to the 30/30 challenge? I am just really curious to see what this will do for you and how you are doing on it.
    Keep going, and enjoy your weekend!