Week 4 Obese To Fit – Day 3

Had hot dogs and sushi today.  I felt good going into the workout but then started to slag a little bit in the middle then picked up the pace at the end.  Like I said, be careful what you eat… That hotdog looked good and I had to have it but I can definitely feel that I had something unhealthy to eat.  Good food means a good workout.

OTF – Week 4 Day #3

Food

  • Breakfast – Egg sandwich
    • Protein & carbs
  • Lunch – Pasta
    • carbs
  • Dinner – Hot dogs & California rolls
    • Proteins and carbs

Workout

  • Daily seven stretches (10 – 12 min)
    • Neck rotation (1 min)
    • Arm stretches (1 min each side)
    • Shoulder stretches (1 min each side)
    • Torso rotations (1 min)
    • Alternating toe touches (1 min each side)
    • Lunges stretching both sides (1 min each side)
    • Hamstring stretches (1 min each side)
  • Run/Walk (34 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 2 min 6 times with 2 min breaks in between (24 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 weighted crunches, rest 2 min in between (50lbs)
    • 10 x 2 weighted oblique/torso rotations (90lbs)
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Chest press (50lbs)
    • 10 x 3 Lateral raise (50lbs)
    • 10 x 3 Military shoulder press (50lbs)
    • 10 x 3 Leg press (90lbs)

1 Comment

  1. Hi, unhealthy food is the main reason America is heavy today. If we want to protect our country from invasion, we need to keep ourselves healthy and we need to be strong. Looking at the situation right now, we need more health bloggers like you to inspire people to lose fat. Keep up the good work!

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