Week 5 Obese To Fit – Day 2

Another workout knocked down.  Always feels good when you do the last rep and know you can recover for a day.  I’m not comfortable with the weights yet but I continue to go through the motions.  I’m going to keep it at this pace and workout routine until the pain is gone.  Then I can move to the next level.

OTF – Week 5 Day #2

Food

  • Breakfast – Coffee and water
    • hydration/dehydration… lol
  • Lunch – Salad w/ grilled chicken
    • Proteins and veggies
  • Dinner – Tacos, since it’s taco Tuesday
    • 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 Artemis, I used to be a skinny guy but after leaving college my weight kept increasing. I always thought, I can lose my belly whenever I want. Finally, when my shirt got too tight to wear, I knew it’s time I lose my weight before it’s too late. My target is to lose 1 kg per week and it’s too easy a target. You won’t believe how simple always works. To my fellow fat losers, set a weight you can lose every week and stick to it.

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