I get requests for workouts and diets all the time and here’s the deal:
I’m not a big fan on giving generic workout advice and unpersonalized diet plans. For example, if you don’t/haven’t:
– Been strength training for over ten years
– Can run 3 miles without difficulty
– Have no postural issues
– Are slightly injured on your left shoulder blade
– Proportionate in body type
– Have strong, easy-to-build, legs
– Don’t eat red meat
– Is allergic to most shellfish
– Likes most fruits
– Enjoys to eat broccoli and brussel sprouts
– Have access to a gym
– Have additional workout equipment at home like a treadmill or DVDs
Then you can’t follow MY workout and diet routine. You need to create your own. Creating your own requires you to know the various exercises and clean meals available to you. You can get it on my website, on various Facebook fitness pages, on Skinnymom.com, on Bodybuilding.com, etc. Your information to live a healthier lifestyle is limitless. The one thing I CAN give you that will help you in your fitness goals is support, motivation and hope. While it doesn’t seem like what you want when starting a fitness program, it’s absolutely what you will need to be successful.
To be successful you need to know that it is possible. You need to believe that you can do it. You need constant motivation and a burning desire to be better than you were yesterday, to give more than you gave before and to push harder, live cleaner and go farther than you have in past efforts.
Trying to follow other people’s workout and diet set you up for failure – because how can you go from sedentary to extremely active? Dieting is a progression. Training is a progression. I will keep giving tips, but only you know you.
Once you create that desire to be fit, you create a need – when you create a need, the universe will help you fulfill it.
So, with that that said, IF you are similar to me in workout and diet, this is a sample of weekly schedule:
(I will give more specifics about the strength exercises later)
Monday: 3 mile run, Lower Body (mostly butt exercises) and additional 30 minute stairclimber if time allows
Tuesday: Chest/Back, 40 minute stairclimber, CORE workout at my mom-me club
Wednesday: 4 mile run, shoulders
Thursday: Zumba, CORE (done before class while saving my spot!)
Friday: 3 mile run, Arms and additional 30 minute cycling class if time allows, Mom-me circuit workout at the park (this is usually a distracting workout and not meant to be intense)
Saturday: Cycle class and arms and sometimes CORE
8am: 4 egg whites/oatmeal (the instant, low brown sugar brand)
10:30am: protein shake, apple and peanut butter
1:00pm: ground chicken with quinoa (usually pre-prepared)
4:00pm: almonds or chocolate/pb smoothie
7:00pm: fish with veggies/salad. (I usually try to make my last meal low carb)