Beginner Workout Plan for October

Hey All,

I have just started a new work out plan that is for people that are very out of shape, but I think that it is the best plan I have come up with yet. It involves working out EVERY Morning, Monday through Friday, and a light walk or jog on Saturday, Sunday is rest.

Here is the breakdown:

Monday - 2 sets of 200 jump ropes or jumping jacks and 2 sets of abs work out, and do a full set of scissor kicks (all explained below):

This is how I like to do it:

1. Do 200 jump ropes even if you don't have a jump rope you can still do the same motion, or if you feel too silly, do juming jacks, you don't have to go outside, and can easily do this from the comfort of your bedroom.

2. After the 1 set of 200 jump ropes, then lay down on your back and do 20 regular crunches, not sit ups (they are bad for your back) just do easy crunches and really tighten your abs, that is where you should feel it. I pull my knees in holding them over my body and make both my elbows touch my knees, so it is a relatively light and simple crunch movement.

3. After the 20 regular crunches, do another 20 right side crunches, this will focus on your left and right side obleques and give you the V abs shape every girl and guy loves, and they say the V side shape is the most sexy thing on some ones body. To do the side crunch simply cross your right leg over your left leg, and then touch your left elbow to your right leg's knee cap. Do 20 of those.

4. After the 20 right side crunches, then switch it up and do 20 left side crunches. This is done the exact opposite of the right side crunch. Simply put your left leg over your right leg, and then touch your right elbow to the left leg's knee cap. Do 20 of these.

5. After the 20 left side crucnhes, do 20 scissor kick exercies. Each 1 scissor kick is actually 3 movements of your legs going up and down. To do this simply lay on your back and hold your legs straight out in front of you, with our hands underneath your lower back for support. Then move your legs in a swimming, back stroke motion, "kicking" them. Each time your legs cross each other count 1, 2, 3, for each movement of your legs. Every 1, 2, 3 counts as 1 scissor kick, so do 20 scissor kicks, which comes out to 60 actual times our legs cross. While doing this make sure to keep your lower abs tight, you should feel it there when you are doing this.

6. Do another 200 jump ropes or jumping jax exercise.

7. Do another round of the Ab Work out described above.

If the abs work outs are too easy, do them as slow as possible, until you start sweating a lot, then do them at your own comfortable pace. The slower you do them, the more you are working your abs.

Tuesday - Chest Workout: 3 short and simple push up exercises.

1. First exercise, get in to a push up position, but for beginners, like me, I do an easy push up by putting my knees on the ground, instead of my feet, so it is less weight to hold. So push up position, hands have to be exactly shoulder length apart and do 5 solid perfect push ups, rest for 10 seconds. Then do 4 solid perfect push ups, then rest of another 10 second. Then do 3 perfect pushups, then rest.

2. Second push up position is to put your hand a little wider, than shoulder length apart. This will strength the side of your chest muscles, since each different hand position works a different part of the chest, much like what we did with the ab work out. Do the same set of 5 push ups with hands further than shoulder length apart, then rest for 10 seconds. Do 4 push ups, and rest, and then do 3 push ups, and rest.

3. Third push up position is put your hands closer than shoulder length apart, and again work out the same way, do 5 push ups, rest, 4 push ups, rest, and 3 push ups, and then rest.

Do these slow and easy, if you feel you can not do this many push ups, lighten the load to just doing 3 push ups, then 2 push ups, then 1, and week to week, gradually build up your strength.

Wednesday - Jump Rope and Ab Work out

Do the same exact work out described for Monday. Be consistent and try to do exactly the same amount of abs and jump ropes / jumping jax you performed on Monday. Do not increase, if you feel this is too easy, you can increase the next week, try to do 3 sets of this, instead of just 2 sets.

Also if this is too easy, do it very slowly and you will feel the burn. When doing the jump ropes or the jumping jacks, instead of rushing them, try and do them slowly too, and really bend your legs, and allow your heals to touch the ground, so that every second is 1 jump, so you should be doing it for longer than 1 minute of constant movement.

Thursday - Arm Work out

For men get a 20 lb dumbbell, or a 10 lb dumbbell if you have never really done arm work outs before.

For women I would recommend a 2-5 lb dumbbell, or heavier if you want to get bigger arms.

1. Start with the dumbbell in your right hand, with the palm of your hand facing your leg, not facing forward. (this is a great trick to see quick results) Start with your palm facing your leg with the dumbbell in it, and do a simple curl, spinning your hand, while clenching your arm until the palm of your hand and dumbbell are facing your shoulder, do not let the dumbbell or your hand touch your shoulder, that is too far. Just let it get almost there and stop, count for 1 second, and slowly, with a 3 second count, bring it back down to your side slowly and controlled. The entire time you should flex your bicep, so you feel it working.

Depending on your level of arm work out experience, you should start with 10 reps of these and next week do 15, then the week after do 20 reps. Whatever you are most comfortable with, you DO NOT want to over exert your self, because you can get hurt. I would recommend trying to do at least 10 of these in a row.

2. After you do that with your right arm, then switch and do it with your left arm, same work out, and do the same number of curls for each arm. So if you did 10 for your right arm, then you should do 10 for your left arm, un-less one arm is injured, or stronger than the other.

3. I would recommend doing 2 sets of these for each arm. If you do this slowly you definetly will feel the burn!

4. If this is too hard you can do many different transitions of arm work outs:

Example:
- doing this sitting down will probably be harder, since you are not using any weight.
- doing this standing up will probably be easier, since you can tighten your other muscles to help lift the dumbbell.
- do not rock your back when doing this, since you can throw out your back if lifting too much!
- also if in starting position the palm facing your leg is too hard, you can do a regular curl keep your palm facing forward at the start and facing backwards once curled, this is easier.

So you have a lot of options for the arm work out, it is just important to do atleast 2 sets of 10 with each arm for whatever work out you feel most comfortable with.

Friday - Jump Rope and Ab Work out

I would recommend doing this work out again, but if you are soar from the week, or is your first week, you do not need to do this, I do not recommend working out any part of the body when it is soar. When the body is soar, then you have worked it out enough, and you need to eat protein and carbs to help build the muscles up again, so they heal properly.

If you can do it though, go ahead, and enjoy your self!

Saturday - Light Jog or Fast Walk atleast 1 mile

For Saturday I recommend doing a light jog, or a fast walk for atleast one mile. For many people jogging seems to be out of the questions, so I recommend a fast walk, and that nearly as many calories as a jog does, so you ARE working out VERY HARD when doing a FAST WALK.

Sunday - REST!

You need to have a day off to let the body recover from the week's work out, and then on Monday start the cycle all over again.

I have done this for 1 week so far and have seen some results. I like this because it is a quick easy work out that I can get done early in the morning, and gets my day started in a light and easy way. No driving, no running in the rain, just find a place you can have 10-15 minutes to work out every morning, and perform these exercies.

Diet for this work out:

Breakfast - Oatmeal with fruits (bananas or blue berries) or a healthy Cereal (recommend Honey Nut Cherrios)

Lunch - A light lunch, eat about 500 calories, and make sure to eat some protien with your lunch too! (chicken, turkey, peanut butter sandwiches, etc)

Dinner - Eat a light dinner of about 500 calories, and try to make it as much protien as possible, try to NOT eat allot of carbs for dinner! Try to avoid carbs altogether for dinner.

Lastly - DO NOT EAT AFTER 8PM! If you want a light snack after dinner that is ok, grapes, fruits, apples, banans, peanuts, celery, all good. NO CARBS!!

When you eat carbs after 8pm it turns into FAT over night!
BUT
If you DO NOT eat carbs after 8pm, you actually LOOSE WEIGHT, while SLEEPING!

I assure you if you follow this diet, you will loose weight!

September to December Eating Plan

What's needed daily to get and maintain a healthy body inside and out:

Grains, Vegetables, Fruits, Milk, Meat, and Beans!

Make half your grains whole. Vary your veggies. Focus on fruits. Get your calcium-rich foods. Go lean with protein.

Breakfast

Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day.

Whats needed to have a healthy well balanced breakfast to start your day off right!:( and here's why) ALONE just eating what your SUPPOSED to and what your body NEEDS will help you loose weight bc your body will be working with what it needs! like:

Calcium/milk-Consuming milk and milk products provides health benefits—people who have a diet rich in milk and milk products can reduce the risk of low bone mass throughout the life cycle. Foods in the milk group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.

Whole grains-Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

Fruits-Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

Protein-Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.

So for breakfast:

• NO COFFEE!! tea.. is what you will be drinking, you will still get your energy and caffeine but in a MUCH healthier way!
• WATER!! drink AT LEAST 2 glasses or bottles of water from when you wake up until 9am!
• Whole grain cereal(grains) with milk(calcium) and fruit.
• Whole wheat bread or wrap with egg whites(protein)
• Yogurt with fruit
• Whole Wheat pancakes with fruit
  

***if you are not having cereal always aim to have a glass of milk with your meals..

LUNCH

For lunch you need to have MEATS and GRAINS:

Why Meats?:
-Meat, poultry, fish, dry beans and peas, eggs, nuts,
and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamine, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
-Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
-B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
-Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation.
-Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
-Magnesium is used in building bones and in releasing energy from muscles.
# Zinc is necessary for biochemical reactions and helps the immune system function properly.

Why Grains?

Health benefits

* Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease.
* Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
* Eating at least 3 ounce equivalents a day of whole grains may help with weight management.
* Eating grains fortified with foliate before and during pregnancy helps prevent neural tube defects during fetal development.

Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans.

* Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamine, riboflavin, niacin, and foliate), and minerals (iron, magnesium, and selenium).
* Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most refined (processed) grains contain little fiber.
* B vitamins (thiamin, riboflavin, niacin, and folate)play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
* Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
* Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
* Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

So for Lunch:

• Turkey sandwich on whole wheat wrap or bread
• Ham sandwich on whole wheat wrap or bread
• tuna sandwich on whole wheat wrap or bread
• grilled chicken on whole wheat wrap or bread
• grilled chicken w vegis
• salad with grilled chicken
• salad with tuna
  

snack with lunch

-fruit
-whole wheat pretzels
-popcorn

***at least 2-3 glasses of water from 9am-1pm

DINNER!

AGAIN: meats!!

AND Vegis are both needed for a healthy and nutritious diner!:

Eating vegetables provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Health benefits

* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
* Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
* Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
* Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans.

* Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
* Potassium rich nutrients Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
* Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
* Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
* Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
* Vitamin A keeps eyes and skin healthy and helps to protect against infections.
* Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
* Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

SO FOR DINER:

• grilled chicken w/ vegis
• LEAN steak with vegis
• turkey burger w NO bun and lettuce as a bun
  

****From 1pm until 6pm(diner time) you should have AT LEAST another 3-4 glasses or bottles of water!

AND MOST IMPORTANT!!!

Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Moderate physical activities include:

* Walking briskly (about 3 ½ miles per hour)
* Hiking
* Gardening/yard work
* Dancing
* Golf (walking and carrying clubs)
* Bicycling (less than 10 miles per hour)
* Weight training (general light workout)

Vigorous physical activities include:

* Running/jogging (5 miles per hour)
* Bicycling (more than 10 miles per hour)
* Swimming (freestyle laps)
* Aerobics
* Walking very fast (4 ½ miles per hour)
* Heavy yard work, such as chopping wood
* Weight lifting (vigorous effort)
* Basketball (competitive)

Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.

AT LEAST 3-4 times a week we will go for a brisk walk/jog!!to START off!

NO ALCOHOL!!! OR COFFEE!!!!!!!!!!!EVER!!

Get in SHAPE!!

Today was a good day, woke up early, got a lot of work done, and ate right, saw my family for the first time in 2 weeks, and worked out.

I weighed 262lbs today and 35% body fat.

Today I ate:
Total Cereal for Breakfast - 100 calories
Cup of Coffee - 50 calories
Tuna Salad for Lunch - 400 calories
Crackers for snack - 100 calories
Bean Soup for Dinner - 300 calories

Altogether that is 950 calories for the day!

Today I worked out: Arms with 20 lbs dumbell
2 sets of 10 full curls
2 sets of 10 half curls
2 sets of 10 extended arm ups
2 sets of 10 reverse curl pulls
2 sets of 100 jump ropes

My plan to loose weight is to eat a few small meals a day and eat between 1000 and 1500 calories a day, also to work out more calories than I eat. This way I burn away the calories that I already have in my fat, hence loosing weight.

I am thinking of getting one of those automatic calorie counter programs on here, and maybe an automatic calorie estimate for the work outs to, to really see a direct comparison between the two numbers, and watch for any change.