So my brother posted some really good questions for me on yesterday’s blog. I’ll do my best to answer the questions or I may refer to previous blogs.
1. Do you need to work out every day or is 3 times a week enough?
Well traditionally health specialists advise to exercise at least 3 days per week. I think you have to establish what your goals are too. If you lead an active life or even work in a field where you’re exerting physical energy and want to maintain and be healthy then 3 days is plenty. This would also come back to quality versus quantity. The gym is my therapy so I enjoy going 5 days a week. I’d encourage at least 3 days if not more. Find something you enjoy doing so it’s not a chore but can be your therapy time too.
1. Do you need to work out every day or is 3 times a week enough?
Well traditionally health specialists advise to exercise at least 3 days per week. I think you have to establish what your goals are too. If you lead an active life or even work in a field where you’re exerting physical energy and want to maintain and be healthy then 3 days is plenty. This would also come back to quality versus quantity. The gym is my therapy so I enjoy going 5 days a week. I’d encourage at least 3 days if not more. Find something you enjoy doing so it’s not a chore but can be your therapy time too.
2. Do you have to eat the way I do to be healthy?
No, I eat in this pattern because it saves me time and it’s easier for me. I don’t get sick of eating the same thing every day. I do crave things but if I have my food ready and planned out I’m better able to avoid eating things I’ll regret later.
No, I eat in this pattern because it saves me time and it’s easier for me. I don’t get sick of eating the same thing every day. I do crave things but if I have my food ready and planned out I’m better able to avoid eating things I’ll regret later.
3. Does it make it easier to diet since I’ve done it already and I’ve seen the results happen?
Yes, it really is mentally easier. I think a big reason people fail is not only because it’s tough to change a lifestyle but it’s also for the fear that you won’t get the results and we give up. For me, despite how difficult it is I enjoy the mental control of it. It’s an exciting challenge that one can take an average body and turn it into something very few people can say they can do. Some days are hell but some days are great too and when the results start to show, there are a lot more great days.
In this blog I’ve been tracking what I eat and my workouts. I don’t people to think they can’t go somewhere and eat the food available. So today I had a family function to go to and I knew there would be food available. So just in case I prepared some meals for me to take with me. The menu was breakfast. There were sweets, juices, and goodies everywhere. So if you see in my meal 3 today what I decided to eat from the menu. I also ate some of my prepared meals later in meals 4 and 5. This helped me to avoid eating all the wonderful left overs. Your eating habits don’t have to be bland and boring like mine. You can go out to dinner, eat a friend’s house, or family functions, but it comes down to making good decisions. Good decisions in what you eat and portion size. Being healthy doesn’t have to suck, you just need time to plan or prepare and be a little creative.
6:30 am Meal 1: Protein shake + piece of banana + blueberries + 1tbsp. all natural peanut butter. I drink this during my morning workout.
7:00 am Workout/Weights no cardio:
Chest:
Single arm dumbbell press 3*12-15
Incline dumbbell press 3*12-15
Cable crossover 3*30
Flat back dumbbell fly+ dips super set 3*12-15
Abs:
Decline sit up + cable crunches superset 3*12-15
9:00 am Meal 2: 6 egg whites + 2 yokes, 3 oz. sweet potato, ¼ avocado
11:30 am Meal 3: Ham, 1 serving egg casserole (egg, cheese, and sausage), banana, oranges, and grapes.
1:30 pm Meal 4: Protein shake + 1 tbsp. peanut butter, black berries, and one small piece banana. ½ Ruby red grape fruit w/ splenda
4:00 pm Meal 5: 6 oz. chicken breast, ½ cup brown rice, 1/3 cups broccoli, and ¼ avocados
5:00 pm Snack: All natural peanut butter and smuckers “simply fruit” sandwich on 100% whole wheat toast.
7:00 pm Meal 6: 6 oz. chicken breast, ½ cup brown rice, 1/3 cups broccoli, and ¼ avocados
10:30 pm Meal 7: Protein shake, all natural peanut butter, blueberries.
Yes, it really is mentally easier. I think a big reason people fail is not only because it’s tough to change a lifestyle but it’s also for the fear that you won’t get the results and we give up. For me, despite how difficult it is I enjoy the mental control of it. It’s an exciting challenge that one can take an average body and turn it into something very few people can say they can do. Some days are hell but some days are great too and when the results start to show, there are a lot more great days.
In this blog I’ve been tracking what I eat and my workouts. I don’t people to think they can’t go somewhere and eat the food available. So today I had a family function to go to and I knew there would be food available. So just in case I prepared some meals for me to take with me. The menu was breakfast. There were sweets, juices, and goodies everywhere. So if you see in my meal 3 today what I decided to eat from the menu. I also ate some of my prepared meals later in meals 4 and 5. This helped me to avoid eating all the wonderful left overs. Your eating habits don’t have to be bland and boring like mine. You can go out to dinner, eat a friend’s house, or family functions, but it comes down to making good decisions. Good decisions in what you eat and portion size. Being healthy doesn’t have to suck, you just need time to plan or prepare and be a little creative.
6:30 am Meal 1: Protein shake + piece of banana + blueberries + 1tbsp. all natural peanut butter. I drink this during my morning workout.
7:00 am Workout/Weights no cardio:
Chest:
Single arm dumbbell press 3*12-15
Incline dumbbell press 3*12-15
Cable crossover 3*30
Flat back dumbbell fly+ dips super set 3*12-15
Abs:
Decline sit up + cable crunches superset 3*12-15
9:00 am Meal 2: 6 egg whites + 2 yokes, 3 oz. sweet potato, ¼ avocado
11:30 am Meal 3: Ham, 1 serving egg casserole (egg, cheese, and sausage), banana, oranges, and grapes.
1:30 pm Meal 4: Protein shake + 1 tbsp. peanut butter, black berries, and one small piece banana. ½ Ruby red grape fruit w/ splenda
4:00 pm Meal 5: 6 oz. chicken breast, ½ cup brown rice, 1/3 cups broccoli, and ¼ avocados
5:00 pm Snack: All natural peanut butter and smuckers “simply fruit” sandwich on 100% whole wheat toast.
7:00 pm Meal 6: 6 oz. chicken breast, ½ cup brown rice, 1/3 cups broccoli, and ¼ avocados
10:30 pm Meal 7: Protein shake, all natural peanut butter, blueberries.
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