Nutrition:
Follow the food pyramid
Eliminate fats and sugars
MyPyramid.gov will guide you through developing your personalized nutrition plan
Create a caloric deficit
Electronic calorie counter devices
Bodybugg
Exerspy
revolutionhealth.com
Log your nutrition everyday
Small paper notebook
anytimehealth.com
livestrong.com
iPhone app
Stay away from diet fads!!!!
Cardio:
*Cardiovascular exercise at your THR for at least 45 minutes, 5-6 days per week.
THR (Target Heart Rate): 75-85% of your MHR (Max Heart Rate)
Formula: 220 - (your age) = (MHR) x .75 = THR
For example, if you are 35 years old, the formula would look like this:
220 – 35 = 185 (MHR)
185 x .75 = 138
185 x .85 = 157
THR: 138-157 BPM
Check manually (count pulse for 15 seconds and times it by 4)
Or buy a Heart Rate Monitor
Non-gym equipment exercise
Speed walk
Run
Bike
Exercise videos at home
Gym-equipment exercise
Treadmill
Elliptical
AMT Climber
Kickboxing Class
Pump Class
Zumba Class
Spinning Class/bikes
Swim
Weights:
General Rules:
1. Neutral Position ALWAYS!! (straight line from neck to hips)
2. Warm up!
3. 10x3 (10 reps, 3 sets)
4. Inhale during flexion, Exhale during
5. 2 seconds flexion, 4 seconds
6. Keep grip loose
7. Last 2 reps should be hard but doable
8. Let muscles recover 48-72 hours
9. Increase weights every 2 weeks
10. Stretch
11. Listen to your body!
Alternate Upper and Lower muscle groups. Strength training 30 minutes a day 4-5 days a week.
Upper:
Upper:
Biceps:
Dumbell Curls
Barbell Curls
Cable Curls
Triceps:
Tricep Dips
Skull-crushers
Tricep Extentions
Shoulders:
Shoulder Press
Shoulder raise
Barbell Lifts
Pectorals:
Bench Press
Push-ups
Lats:
Horizontal Rows
Bent-over flies
Lat-Pulls
Chin-ups
Lower:
Lower:
Abs:
Sit-ups
Crunches
Elbow/hand planks
Lift (feet) and hold
Straight-leg lifts
Stability ball target touches
Bicycle taps
Lower Back:
Lower back machine
Quadriceps:
Dumbbell squats
Stability squats
Hamstrings:
Squats
Lunges
Calves:
Dumbbell calf raises
