I know it is a common theme this time of year: after holiday indulgences, added to previous weight, the level of disgust rises to say: THIS IS IT! I’m going to lose this extra weight once and for all! I have worked out regularly, and eaten a healthy diet all my adult life. With the exception of one of my pregnancies (when I gained 50 lbs., and lost within 6 months after the birth- using 3 workouts per day), I have always kept a healthy weight. Then, menopause hit! The changes that my hormones made to my metabolism have added about 15-20 lbs. of fat to my physique. So I need to amp my caloric burn big time!
Ok, I can’t get anywhere without a plan, so here it is:
3 workouts per day (details to follow)
strict adherence to my menu (again, to follow)
posting here on my blog, as an external control
Workouts:
Monday, Wednesday, and Friday-
Morning- Before breakfast, run intervals (alternate walk, jog, sprint) for 5 minutes, and Zumba Fitness Total Body Transformation System DVD Set
Noon- Practice my kicks, palm-heel strikes, knees, and elbow strikes for 10 minutes
Evening- Weights and Self-Defense practice for 1 hour (on Monday and Wednesday only)
Tuesday, Thursday, and Saturday-
Morning- 10 minutes of continuous circuit, such as kettlebell swings and pushups, and Zumba Fitness Total Body Transformation System DVD Set
Noon- Zumba Fitness Total Body Transformation System DVD Set
Evening- Weights and Self-Defense practice for 1 hour
Nutrition:
Between 1300 and 1500 calories per day (not the same amount each day), with protein, carbohydrate, and fat each accounting for about one-third of calories.
NO bread carbs.
NO alcohol for the first 2 weeks; then, only 1 glass of wine per week until my goals have been reached.
Supplements- Vitality 6 for 50+, NutriView, and Replenex, all by Melaleuca.
No fruit juices- my fruit will be eaten, not drunk.
Hydration- Water, 1 coffee (with only milk- no sugar), and at least 4 cups daily of green or black tea, unsweetened.
This may seem like Draconian measures- actually, I have been doing most of this plan for months- my weight has been stable- not gaining, but not losing. Thus, my 2 workouts per day have now gone to 3.
Today, I am on track…
