In 2009, I finally found an exercise routine I actually enjoyed, thus marking the beginning of my successful road to weight loss & management.  But for the past year, I’ve been at a frustrating plateau. Join me as figure out what steps I need to take to attain the body I desire/deserve.

I want to have a 6-pack & toned arms.  I am happy with my chest & legs.

Here is what I look like (7/25/2011):

 

 

 

 

 

 

 

Here is what I want to (and will) look like:

 

 

 

 

 

 

 

 

 

 

 

Also in 2009 I started a food journal, which I highly recommend, even if you’re not doing weight loss/management.  It has been an invaluable tool in noticing patterns, and thus helping me make more informed decisions.  Here is a snapshot (Disclaimer: I have a column for my Bowel Movements, which are actually very significant indicators of health):

You’ll notice that I have two exercise routines – Routine A & B.  Up until recently (2 weeks ago), I only had one exercise routine (Routine A).  I’m hoping that alternating between the two will help boost my metabolism and exercise different areas of my body.  Plus, it got boring doing just one exercise routine.

Here is a simplified version of what an average week looks like for me:

Tues – Fri

5:30AM – Wake up
5:45AM – Exercise Routine A or Routine B (alternate)
6:45AM – Breakfast

  • 1 cup steel-cut oatmeal, 1 cup mixed granola
  • 8 oz protein smoothie (2 tbs hemp protein powder, 8 oz juice, 1/2 cup mixed fruit/berries, 1 tbs psyllium seed husk)

10:00AM – Snack (usually Nature Grain bar)
12:00PM – 8 oz smoothie (8 oz juice, 1/2 cup mixed fruit/berries, 1 tbs psyllium seed husk)
2:00PM – Snack (goldfish, Cheezits, or 10 almonds)
4:00PM-4:45PM – Walk home from work (2.5 miles)
5:00PM – Snack (tortilla chips)
7:00PM – Dinner (varies)
10:30PM – Go to bed
11:00PM – Go to sleep

Sat – Mon (with my boyfriend, away from home)

8:00AM – Wake up
8:30AM – Breakfast (varies)
1:00PM – Lunch (varies)

5:00PM – Routine A/B
6:00PM – Dinner (varies)
20 oz soda
11:00PM – Go to sleep

Here is a breakdown of my exercise routines:

Routine A (45 min total)

5 min warm-up

30 min HIIT (High Intensity Interval Training)

– Jumping jacks
– Running in place
– Jump rope (altho just using imaginary rope at this point)
– Mountain climbers

10 min body weight strength training

– Overall ab exercise 1
– Obliques exercise 1
– Lower Abs exercise 1
– Push-ups

– Overall ab exercise 2
– Obliques exercise 2
– Lower Abs exercise 2
– Push-ups

– Overall ab exercise 3
– Obliques exercise 3
– Lower Abs exercise 3
– Push-ups

Routine B (45 min total) (Recently started)

5 min warm-up
20-25 min Tabata exercises (Five 4-min youtube vids)

Vid 1:

– Jumping jacks
– Squat Thrusts
– High Knees
– Push-ups

Vid 2:

– Squats w/shoulder press
– Plank w/leg lift
– Mountain climbers
– Alternating forward lunges

Vid 3:

– Jump rope
– Jump lunges
– Mountain climbers
– Squat w/high side kicks

Vid 4:

– High Knees
– Squat uppercuts
– Jumping jacks
– Frog Squats

Vid 5:

– Sumo squats
– Reverse Lunge Knee Drives (both legs)
– Squat thrusts

10 min body weight strength training

– Overall ab exercise 1
– Obliques exercise 1
– Lower Abs exercise 1
– Push-ups

– Overall ab exercise 2
– Obliques exercise 2
– Lower Abs exercise 2
– Push-ups

– Overall ab exercise 3
– Obliques exercise 3
– Lower Abs exercise 3
– Push-ups

Abs: Most of the ab exercises I do can be found at this great website – RandomAbs

Push-ups: I mix up my push-ups from the following:

  • Dive Bomber push-up
  • Diamond push-up
  • Wide grip push-up
  • Marine push-up

In fact, I just stumbled upon this great website with a variety of push-ups that I will definitely be using – The Ultimate Push-up Guide: 35+ Push-up Exercises

Tabata: For the tabata exercises, I’ve been watching this YouTube user’s vids: Bex Life

In en effort to gain more muscle and thus boost my metabolism, I am going to buy & use a 10 or 15-lbs kettlebell, since I read that they combine strength training with cardio, in this article I read – You Asked: Kettlebells vs Dumbbells

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