Week 3 Obese To Fit – Day 3

I’m starting to notice that i feel like crap and not really up to working out when I don’t eat salad the day of my workout.  Taking a mental note*.

Same workout for week 3 and increase it on week 4.

OTF – Week 3 Day #3

Food

  • Breakfast – Coffee & Sugar Free RedBull & Water
    • Caffeine
  • Lunch – Italian Sandwich
    • Proteins and carbs
  • Dinner – Backed Chicken & Rice
    • Proteins and carbs

Workout

  • Daily seven stretches (10 – 12 min)
    • Neck stretches (1 min)
    • Bicep stretches (1 min each side)
    • Shoulder stretches (1 min each side)
    • Toe touches (1 min)
    • Spread legs shoulder width and touch toes (1 min each side)
    • Lunges stretching both sides (1 min each side)
    • Sitting outer thigh stretches (1 min each side)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 1 min 8 times with 1.5 min breaks in between (20 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 crunches, rest 2 min in between
    • Side stretches (4 count – 10 reps) between crunch sets

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