‘The Plan’

So I was talking to one of my favorite people about workouts. I’m putting the entire current workout plan here in one post. I’ll come back and modify later — I’m an hour late for cardio. :]

The Plan

The workout consists of high cardio, toning, and low to mid-level weight training in order to build and retain lean muscle mass and promote weight loss. It doesn’t work for everyone, and it’s just the plan that I’ve worked out that best fits me and my goals (rapid weight loss and meet the USMC PFT requirements within a 7 month period).

This is a brief overview — it took a ton of research to come up with this, so..fricking do your own.

Cardio

Daily. Well, jogging and walking anyway. Running every other day — it helps keep you from shredding your shin muscles when you’re starting out.

Medicine Ball 200 (or the Tar Heels workout)

See the whole workout here.

Use a 6, 8, or 10 pound medicine ball ($10.77- $38.54 online price at Wal-Mart for 2 – 12lbs). I’m currently using a 6lb and an 8lb for extended holds (random flex and extended holds when I’m bored or watching TV).

You can breeze through it once you’ve done it a few times — I barely have to look at the guide anymore –, but don’t develop sloppy form. If it hurts, you’re doing it right. It now takes me 20 – 25 minutes to complete, along with an extra set if crunches. Once you get it down, it becomes fairly fluid and it feels great to not have to think about what’s coming up next.

1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.

2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.

3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.

4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B].Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That’s 1 repetition.

5. Medicine-Ball Situp Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That’s 1 repetition.

6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C].That’s 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.

7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That’s 1 repetition.

8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That’s 1 repetition.

9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor[A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B].That’s 1 repetition.

10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o’clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head [C] before you repeat the movement. That’s 1 repetition. Repeat, alternating back and forth in this manner.

The Body Ball Workout

Find the ball that best fits your height. I’m short, so I use a 55cm Gold’s Gym body ball. This exact one, in fact. The guide that comes with it targets warm-up, push-ups, arms, abdominals (trunk curls, abs/obliques, obliques alone), butt (pelvic tilt, leg raises, hip extensions), legs, thighs & calves (leg curl, inner thighs, outer thighs, heel raises).

I don’t do this workout regularly, so I’m not posting each step. Go buy the ball and read the workout if you want to try it. =]

Combine running, jogging, walking, medicine ball, and body ball workouts with 2 minute set of crunches, 2 minute set of push ups, and if you’re lucky enough to have a place to do it — flexed arm hangs.

Monday
0500 —
Medicine ball 200
After work — Toning bands, dumb bells. Whenever, really.
2100 — Run/Jog/Walk. Sart out running .5 miles and walking 4.5, then 1 mile and walk 4, then 1.5 and walk 3.5 — so on and so forth, until you’re running 3 miles straight.

Tuesday
0500 — Medicine ball 200
After work — Toning bands, dumb bells. Whenever, really.
2100 — 5 mile walk

Wednesday
0500 —
Medicine ball 200
After work — Toning bands, dumb bells. Whenever, really.
2100 — Run/Jog/Walk. Sart out running .5 miles and walking 4.5, then 1 mile and walk 4, then 1.5 and walk 3.5 — so on and so forth, until you’re running 3 miles straight.

Thursday
0500 — Medicine ball 200
After work — Toning bands, dumb bells. Whenever, really.
2100 — 5 mile walk

Friday
0500 — Medicine ball 200
After work — Toning bands, dumb bells. Whenever, really.
2100 — Run/Jog/Walk. Sart out running .5 miles and walking 4.5, then 1 mile and walk 4, then 1.5 and walk 3.5 — so on and so forth, until you’re running 3 miles straight.

Saturday
0500 — Medicine ball 200
After work — Toning bands, dumb bells. Whenever, really.
2100 — 5 mile walk

Sunday
0500 — Medicine ball 200
After work — Toning bands, dumb bells. Whenever, really.
2100 — 5 mile walk

The Diet

Duke University Rice Diet

1. Discover the Rice Diet Solution

The Rice Diet is a weight-loss plan used at the Duke Diet and Fitness Center, a residential weight-loss program. You can also do the Duke Diet on your own using a book titled The Rice Diet Solution or going to the Rice Diet Store website. In addition to eliminating obesity, the diet also prevents or treats conditions like diabeteshigh blood pressure and congestive heart failure.

2. It Began With a Simple Error

The Rice Diet or Duke University Diet has been around for a long time. Walter Kempner, a researcher who was born in Germany and came to work at Duke University Department of Medicine in the 1930s, created it. When World War II started, the country needed his services as a doctor rather than as a researcher. He told one patient, a woman with very high blood pressure and kidney disease, to eat only rice and fruit for 2 weeks and return for a checkup. The woman misunderstood and ate only rice and fruit for 2 months. When she came back, her vital signs had improved dramatically, so Dr. Kempner started recommending the diet for obese patients who had hypertension, diabetes and heart disease.

3. More Than Just Rice

Even though it’s called the Rice Diet, this diet actually includes grains, fruits, vegetables, beans, rice, olive oil and small portions of non-fat dairy, seafood and lean meat. There are two phases to the diet, and during phase one, you eat only whole grains and fruits. You will be getting very little salt in your diet during phase one. According to the doctors who recommend this diet, salt, like sugar, is a trigger that causes people to overeat. They claim that after 48 hours of eating a diet with no added salt, people are not able to eat the amount of food that they were able to eat before. They also stop having cravings and being obsessed with food. People at the weight loss clinic stay on phase one for several weeks, but it is recommended that you only limit your diet to whole grains and fruits 1 day a week if you are doing the diet at home.

4. Add Some Other Foods

During phase two, you can add vegetables, beans and other carbohydrates to your diet. You can also eat fish once a week. You will be getting more sodium in your diet during phase two because of the vegetables you are eating.

5. See Your Doctor First

The people at Duke University suggest that you remain on a vegetarian diet until you have reached your goal weight. Then you can add in lean meat and low-fat dairy products to maintain your weight. Because the diet is so low in sodium, they also recommend that you see a physician before beginning the program.

Read more at LiveStrong.com

I’m going with the rice, fruit, and salmon take on it.

To be honest, this reduced my market bill by $200/month. It’s worth it.

The Nutrition – Hammer Nutrition

I’m not doing long distance endurance sports, so my main concern is recovery. Click each link for details information and usage.

HammerNutrition.com

Recoverite

  • Minimize post-exercise muscle soreness
  • Rebuild muscle tissue
  • Restore muscle glycogen
  • Made with natural ingredients
  • Gluten-Free
  • Contains no MSG
  • Kosher Dairy Certified

Xobaline

  • Increase oxygen utilization.
  • Reduce fatigue.
  • Enhance muscle repair & regeneration.
  • Support cardiovascular health.
  • Gluten-Free and Vegan Friendly.

Salmon Oil

  • Increased absorption of the important energy-producing substrates CoQ10 and idebenone.
  • Prolonged endurance from increased fat utilization and enhanced oxygen utilization
  • Cardiovascular system protection from reduced blood pressure and lowered cholesterol and triglyceride levels.
  • Support for body fat regulation.
  • Aid in improving brain function and mood.
  • Anti-inflammatory properties to reduce post-workout soreness.
  • Gluten-Free.

Chromemate

BENEFITS

The most current research indicates that higher amounts of chromium (up to 1000 mcg daily) may provide the best benefits so taking additional Chromemate capsules at key times during your day, augmenting the 200 mcg contained in a packet of Premium Insurance Caps, is a wise strategy.

  • Enhance glycogen synthesis for superior recovery.
  • May improve cholesterol, blood sugar, and blood pressure levels.
  • Helps curb sugar cravings.
  • Gluten-Free and Vegan Friendly.

Progress is good, right?

So, it’s time to work on form and diet. Yup.
First thing is sticking my Nike’s in the closet and pulling out my Vibram Five-Fingers. I’d tried them before, but had gone straight to running in them rather than, of course, doing what’s recommended and walking the first two weeks. For the next two weeks will be daily 5 miles walks — hopefully this will help straighten out the underpronation in my left leg. It doesn’t help that I haven’t put up anything that could be considered a 3 mile time in the past two weeks, so starting again with 5 mile walks will definitely help. Part way through, Adam and I were discussing the whole underpronation issue and he mentioned that he just forced himself to walk differently. So, I tried simply forcing the inside to hit the ground first, and it hurt like crazy. So I kept doing it. After a while, it doesn’t hurt so bad, and I managed to finish without it being noticeable, and my leg didn’t kill me afterward.

We’re also going with the Duke University Rice Diet, starting tomorrow. Oh, but with a twist. I’m adding some Hammer Nutrition chromemate, salmon oil (seriously), and xobaline. I’m picking everything up after work tomorrow — rice, fruits, salmon…

Making progress.

Finally.

New schedule for the next 2 weeks:

Daily
0500 – Medicine ball 200/upper body band/push-ups/crunches
2100 – 5 mile speed walk

Things that hurt

I’m probably going to delete this in the morning, particularly because it’s 0234 and won’t be well written.

I’d recently realized how completely head over heels I am for him. Not I could see myself falling for someone like you, but, I’ve totally fallen head over heels for you.

We were headed to a concert tonight, got sidetracked, and ended up driving around and talking instead. All dressed up.

“So we’d never be together because I’m going into the military?”
“Unlikely. I need someone here. You chose to go a different route.”

When people tell you not to join the military for other people and only for yourself…listen to them. I joined because I want to, but also to make my dad proud (look how that went) and to do what Adam encouraged — be motivated, go after my dream. I didn’t realize that going after it would mean  taking away any possibility of anything.

I didn’t tell him that I was upset, that it’s him, nothing. I decided that it would be better to keep now until September as normal and as far from awkward as possible. I know that I’m going to spend now until September trying to be better, trying to change his mind, hoping to make it work. I won’t be able to stop myself from that. Going three years with him as my best friend in a way where I was so close to him that I knew other guys would be upset about — upset about me talking to him more than them, telling him secrets, living with him — that I never got close enough to one to seriously date.

So I’ll continue working out, going to work, cleaning our house, pushing myself to motivate him, and trying to just be…better; even though I know that it won’t matter, that he’ll still need someone who can be here, and he’ll still want more than 30 days leave and short visits home. Knowing that it’s not fair to expect him to wait four years — and knowing that I don’t have what he needs anyway.

I need to enjoy what’s left while I still can.

-Me.

1:41 AM

Adam came home today. :] I’m thrilled.

I’ve formed an addiction to strawberry-lemonade Powerade and Cheez-Its (and Dexter). Seriously.

My car decided to get sick when I was trying to leave work, so I didn’t get home until 2000. It doesn’t want to accelerate at a 2.5+RPM rate, but it’s fine below that. I’ll see what needs to be done tomorrow.

Tomorrow evening I hang out with Amanda. I’d like to have some time with Adam since he just got home, but we have the weekend coming up.

I’m exhausted.

‘Night.

Oh, and…

I decided to be…reasonably responsible today.

Productive at work, got an oil change, did a market run, put everything away before cracking it the food. I opted for that, along with laundry and bedroom cleaning, instead of the basketball game with Amanda.

That’s it, really. I’ll write later.

I should be, you know, sleeping/Dear You: Letter 5

I’ve got to get some stuff done before Adam comes home.

Tonight I went with Amanda to pick up her bridesmaid’s dress in Spring, for Faby’s wedding. Afterward, we made a pit-stop at Culver’s (don’t worry, I behaved!), then Target (I behaved there too!), then took her back to her dorm. I got home pretty late, but I still managed to work out a little during Dexter.

Adam’s talking to me on IM. :] He makes me happy, but I don’t think that he really understands that. It’s okay, because I don’t either.

Tomorrow I’m heading to campus for a basketball game, but I’ll try to get home early enough to focus on tons of laundry. I’ll spend Wednesday making things pretty for when he comes up that night.

—-

30 minutes later

Adam just logged off to sleep. I should be headed to be too. Finishing up this episode, then off to bed.

You know, I don’t really talk about anything that’s actually important on here. I wonder if people get bored reading it. I think that I would.

I’ll catch up tomorrow.

—-

Dear You,

You’re the best I could ever imagine.

-Me

Scheduling Changes

For my sake, I’m putting down my schedule in a place where I can refer back to it. Here goes:

Lifestyle Diet changes:
+ protein
soda
– fast food
+ more USMC Boot Camp Advise for Girls & Jane Warrior
– extra cheese <– I just can’t believe that I really typed that.
+ breakfast (should’ve done that ages ago)
– spending money on crap I’m not going to use once I’m gone
+ getting rid of the crap I currently have and don’t need :]
+ quality time with family and Adam ❤
– thinking about how much I’ll miss them
– watching Dexter until 0200. SERIOUSLY???
+ 0900 small snack
– coffee <– I felt withdrawal symptoms just typing that.
+ medium lunch
+ 1500 small snack

—-

Running will be 1 mile until I hit 7 minute miles. Once that happens, then I’ll add .5 miles until I reach 2 miles at 14 minutes, and so on until 3 at 21 are my average. :] 3 times a week.

Monday
0500 – Run
2200 – Medicine ball 200/upper body band/push-ups/crunches

Tuesday
0500 – Medicine ball 200
2200 – Medicine ball 200/55cm ball/push-ups/crunches

Wednesday
0500 – Run
2200 – Medicine ball 200/upper body band/push-ups/crunches

Thursday
0500 – Medicine ball 200
2200 – Medicine ball 200/55cm ball/push-ups/crunches

Friday
0500 – Run
2200 – Medicine ball 200/upper body band/push-ups/crunches

Saturday
0500 – Medicine ball 200
2200 – Medicine ball 200/55cm ball/push-ups/crunches

Sunday
0500 – Medicine ball 200
2200 – Medicine ball/upper body band/push-ups/crunches

Starts tomorrow.

…yay.

“Happy Ninja Day!”

Adam: Happy birthday!
Me: It’s not my birthday!
Adam: It’s your ninja day!
Me: Ninja day?
Adam: The day you escaped!
Me: Oh, ninja day! My clever escape like a ninja from the womb day!
Adam: Yeah!!

Crystal cooked dinner at her and Derrick’s place on Friday night. Andy, mom, Andrea, Adam, Josh, and me.  Some photos below 🙂

Josh and I argued later that night. I think that was the only downside to my birthday — I tended to want a drama-free birthday weekend, but…eh. Whatever.

Saturday rolled around and Adam and I watched movies all day. He bought tickets to The Last 5 Years, which we’ve been dying to see for years now. Adam sang Nobody Needs to Know for Kabaret the first year he was in. It’s one of those songs that takes me back to the house in Kingwood, sitting in at rehearsals, my brass bed and sneaking out of my room at night for chocolate milk. I’m not sure what I would have done without him.

The show was pretty good — very creative. I want to see it again next week. Hopefully Eric will get to come down and see it with us.

Now Adam’s in bed, it’s 0329, and I’ve got Dexter playing.

We blitzed the house last week, so now I don’t have any excuses to come home and clean instead of work out. Now I go back to my schedule. Well, tonight I do. Bed at 19 PM. I should not be awake right now.

SJ’s birthday is next weekend, so I’m calling Amanda in the morning for a shopping day. I’m pretty terrible at picking gifts, so it helps to have some extra input. SJ’s kinda awesome, so that makes shopping just a tiny bit harder. Ha.

I get to see my sister tomorrow. :]

So, here’s to year 22. Cheers.

I just…what.

Back on schedule tomorrow. I’m staying up late tonight so I’m tired enough to go to bed on time tomorrow and haul butt back on track. I’ve been lazy lately, you know, doing things that don’t make me lose any more weight, but I haven’t gained any either. It’s funny how obsessed with weight you can end up.

My birthday is this weekend. Bleh. September couldn’t come soon enough.

Today Adam asked me if I would help him find a new place this fall, since I’ll be leaving. I said sure, of course. Secretly, I hope he’ll let me leave some things there. You know, like I still live with him. Like my home is still where he lives. It’s hard to go away after living with my best friend for years.

Anyway, tomorrow. Back to the schedule. The up at 5, at work by 8 and already worked out, showed, dressed, made up, and fed. Home by 6 and worked out again by 10.

I’m watching The Runaways. The producer guy is wearing jean hotpants and an apron. I don’t understand.

‘Night.

What Keeps You Coming Home/Dear You: Letter 4

It’s hard to always know which way you’re going. You know, when it comes to family, friendships, relationships. Things like that.

I talked to someone the other day about having people who make you miss them when you’re gone. He said that they’re what keep you coming back home.

Apparently, you’re supposed to hang on tight to what you have instead of loosen ties before leaving.

—-

Dear You,

You’re the best thing in the world.

-Me