milestone

Week 52 Obese to Fit (1 Year Milestone!)

Wow!  It’s been a whole year since I’ve started this quest to live an active and healthy lifestyle.  I love it!  I have a better outlook on life and continue to focus on staying healthy.  I’ve run and worked out three times a week for an entire year.  I have had to take a few days off due to being hospitalized but overall, I’ve bounced back and continue to put one foot in front of the other.  I know you can do the same because if I can do it, you can most definitely do it.

Weight stats:

  • Starting weight: 240 lbs
  • First year weight: 205 lbs (lost 35 lbs – avg. 3 lbs per month, .75 lbs per week)

This has been a challenging year.  Being separated again, leaving a job, being a single parent to two wonderful children, caring for my aging dad, and just managing the day to day activities of my entire family.  I continue to improve my health and work through the medical issues and I know that these will all be resolved because we’re super positive and building on that momentum.  If you’ve been following the blog, you can do the same thing that I’ve done.  Just put one foot in front of the other and show up to the gym even when you don’t feel like working out.  You can do it!

Obese to Fit – Week 52 (August 5 – August 11)

Diet

  • Salads from Wendy’s and Walmart on workout days and protein at dinners and a little cheat day on Saturday.

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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