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August 11th, 2013, 12:07 PM
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This is the thread for the overall week. I may pull from the Mommy weight loss challenge that's going on over there and add extra daily things. Enjoy your last lazy day until Next Sunday!!!!!!!




http://www.justmommies.com/forums/f1...ave-ready.html (TTC #1 - Fitness challenge sign up (added something you should have ready))


Water goal: Some say 6x8oz glasses. Some say 8x8oz. I go buy the.. take your body weight divide it by two.. that's the number of oz you'd drink.
eg: I weigh 216 so I would need 108oz.

Now that's a top end number. Not everyone will need that much water. Now, water is a drink with 0 sugar. It will be affected by the amount of other liquids you drink, but water needs to make up the MAJORITY of your daily liquid in take for optimal health!!! If you don't like plain water, infuse it with fruit (which doesn't negate the intake like juice would) or opt for a water enhancer like a Mio, Crystal light or a Stur (which is stevia based and available on Amazon.. but is NOT very strong, more like infused water.. we've tried it )

Calorie Goal: Everyone knows to lose weight you have to reduce the amount of calories you eat. Eating too much makes you gain weight, but guess what? So does eating too little. The minimum calorie intake ANYONE should consume is 1200. The average person needs 1600 per day. Now this is after you take into account what you will expend in a day. If you exercise 800 calories, that means your body only has 800 to work with for the day, so you need to eat some of those calories back. Your total between your eaten and exercised need to never go below 1200.

Weight: 2.5lbs a week in loss is the most that a non doctor supervised person should aim to lose. If you are losing more, please see your doctor.

Cardio vs Strength: You can run 10 miles a day and not necessarily lose a single pound. This is because you need muscle to burn fat. A good fitness plan will include both.

Fat VS Muscle: Muscle weighs more than fat. To burn fat, you build muscle which can (and likely will) increase your body mass temporarily.

Good food vs bad food: The best food you can eat doens't come in a box or bag. The fewer the number of ingredients in something, the better it is for you. Bagged veggies would be the exception to that rule. Fat is not your enemy. I'm not a nutritionist.. so I can't give you all the little details on what to eat and what not to eat.


This week we are going to focus on food and water with mild exercise. If anyone wants to use the WW points system let me know and I can post a calculator for them. I will include a beginner, novice and expert level for exercise as well.


Monday August 12th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal: 10 minute walk/30 minute walk/60 minute walk


Tuesday August 13th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal:
option 1: 10reps x 3 sets pushups (modified: 5reps x 6 sets)
-or-
option 2: 10reps x 3 sets horizontal dumbbell chest press

AND 30 squats (break these up as needed (I do 10x3sets)

Wednesday August 14th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal: 10 minute walk/30 minute walk/60 minute walk

Thursday August 15th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal:
option 1: 10reps x 3 sets pushups (modified: 5reps x 6 sets)
-or-
option 2: 10reps x 3 sets tricep kickback

AND 30 squats (break these up as needed (I do 10x3sets)

Friday August 16th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal: 10 minute walk/30 minute walk/60 minute walk

Saturday August 17th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal:
option 1: 10reps x 3 sets pushups (modified: 5reps x 6 sets)
-or-
option 2: 10reps x 3 sets horizontal dumbbell chest press

AND 30 squats (break these up as needed (I do 10x3sets)

Sunday August 18th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
LAZY DAY!!!!!!!!!!!!



Exercise links:
Dumbell Chest press - you do not need a bench for this. You may choose your own weight amt based on what you have. You can also use resistance bands.
Dumbbell Chest Press Exercise Demonstration | SparkPeople

Tricep kickback - again, use your preferred weight amount or a resistance band (I find a band doesn't work well for this one).
http://www.loockpharmaceuticals.co.z...rcise/13_2.jpg
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