For those of you just tuning in, please read my introduction at the following link before reading on:
http://brad-wilson.suite101.com/new-year-resolution-lose-20-pounds-in-two-months-a325752
With today being New Year's Day, many people are deciding to join us in our quest to lose 20 pounds in two months. Resolutions are plentiful, but commitment can be scarce. You need to be one of those few who are committed.
Despite it being New Year's Day, I worked a 5 a.m. to 2 p.m. shift at my job at a television station. Management at my station was kind enough to have breakfast delivered to us "worker bees." It was the full spread, including eggs, bacon, sausage,and home fries. Am I going to turn down a free meal like that? The answer is, not a chance. So, a "cheat" meal on New Year's morning is acceptable.
My eating habits were on point the rest of the day and I was able to get in my best workout to date. I have been running a lot lately so I decided to change things up and spend 30 minutes on the Stairmaster. It's good to change up your cardiovascular routine to focus on some different types of movements.
I'm always impressed with the intense workout I get on the Stairmaster. Of all the cardio machines, this one really seems work up the best sweat. When you're on the Stairmaster, try not to lean on the handles. I see people doing this all the time and it diminishes the effectiveness of the workout. You should just use the handles for balance.
I sometimes see people going at the slowest level possible and reading a magazine while on the machine. Instead, bring your iPod or MP3 player and exercise to some music. Get the blood flowing. Set the machine to a good yet safe pace for your ability level. Often these machines have settings for fat burning.
Day 4: Lose 20 pounds in two months
Food Intake for the day (besides 8 cups of water)
Breakfast:
- As I mentioned before, this was brunch on New Year's Day with eggs, bacon, sausage and home fries so a "cheat" meal
Lunch:
- Just a Nature Valley Fruit and Nut Granola Bar before my workout since I had the big brunch
Dinner:
- Half pound cut of fresh Alaskan Cod with chopped garlic and lemon juice
- Salad consisting of spinach, carrots, avocado, cherry tomatoes and red pepper with balsamic vinegar
- One glass of milk
- One Michelob Ultra beer
Exercise for the day: (two hour workout at Best Fitness)
- 10 minute warm up on the Elliptical
- 10 minutes of stretching
- Abdominal workout consisting of: 3 sets of 50 on the ab roller / 1 set of 25 on each side on the torso rotation machine / 5 sets at one minute each with the medicine ball. I provided a link to show you the medicine ball workout. http://www.youtube.com/watch?v=NLvC_uxsz-4&feature=related
- Bicep dumbbell curls: 3 sets of 10
- Tricep rope pull downs: 3 sets of 10
- 25 minutes on the Stairmaster at level 10
- 5 minute warm down on the Stairmaster at level 2
Note: The amount of food I eat and exercise I do is commensurate with my weight and ability. You will need to adjust yours based on your weight, sex and ability. I am 34 years old and weigh 200 pounds.
