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Week 8 Obese To Fit – Day 1

It’s been a crazy busy weekend.  Taking my Dad to the ER and picking him up Sunday night.  I didn’t eat 3 squares today but I did eat healthy.

OTF – Week 8 Day #1

Food

  • Breakfast –Milk and cereal
    • Vitamin D and fiber
  • Linner/Dunch – Ikea Salad
    • Vegetables and fiber

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 2.5 min 4 times with 2.5 min breaks in between (20 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 weighted crunches, rest 2 min in between (60lbs)
    • 10 x 2 weighted oblique/torso rotations (100lbs)
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Chest press (60lbs)
    • 10 x 3 Lateral raise (60lbs)
    • 10 x 3 Military shoulder press (60lbs)
    • 10 x 3 Leg press (100lbs)
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