Week 45 Obese to Fit

Stay flexible with your schedule.  Just be sure to workout 3 days a week.  My schedule will be contorting soon and I’m just going ot have to adapt and overcome.  Get the workouts in no matter what.

OTF – Week 45 (June 17 – June 23)

Diet

  • I’ve been doing some unintentional fasting lately and at times it helps me on the runs by feeling lighter.  However, the weights portion of my workout definitely requires the protein to maintain and grow.  We all fall astray on our diets and that should be expected – But what you do once you realize it is the key.

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 20 min (20 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach exercises
    • 10 x 3 weighted crunches, rest 2 min in between (90 lbs)
    • 20, 15, 10 rep weighted torso rotations (115 lbs)
    • 10 x 3 captains chair leg raises
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Bicep curls (50 lbs)
    • 10 x 3 Triceps push down (65 lbs)
    • 10 x 3 Chest press (60 lbs)
    • 10 x 3 Lateral raise (75 lbs)
    • 10 x 3 Lateral pull down (60 lbs)
    • 10 x 3 Shoulder press (65 lbs)
    • 10 x 3 Leg press (115 lbs)
    • 50 x 1 abductors/adductors (150 lbs)

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