1. 2
    1
    Mar

    My Workout For Friday March 01

    I earned 1122 points for my workout on Fitocracy!


    • General Insanity +1122 pts

      • 0:30:00 || The Gods Hate Me! (+374 pts)
      • 0:30:00 || The Gods Hate Me! (+374 pts)
      • 0:30:00 || The Gods Hate Me! (+374 pts)
      • Jillian Michaels’ 30-day Shred, day 28

    Think you can beat me, or want to comment?

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  2. 3
    20
    Feb
    Do the little things that will keep my body healthy, like walking instead of hanging on the couch, or drinking water rather than something sugary. Appreciate what makes my body different from anyone else’s. I love that I’m unique on the inside, I will try to feel that way about the outside too! Wear makeup only when I want to and it feels fun. I won’t use it to hide the real me! Accept that my body will go through changes, and that’s okay. Support my friends, who just like me, have their own body issues. Hey, we’re all in this together! Put my energy toward the things in life I care about instead of wasting another ounce of it on my insecurities. Remember that the sun will still rise tomorrow even if I had one too many slices of pizza or an extra scoop of ice cream tonight. Never blame my body for the bad day I’m having. Stop joining in when my friends compare and trash their own bodies. Never allow a dirty look from someone else to influence how I feel about my appearance. Quit judging a person solely by how his or her body looks — even if it seems harmless — because I’d never want anyone to do that to me. Notice all the amazing things my body is doing for me every moment I walk, talk, think, breathe… Quiet that negative little voice in my head when it starts to say mean things about my body that I’d never tolerate anyone else saying about me. Remind myself that what you see isn’t always what you get on TV and in ads — it takes a lot of airbrushing, dieting, money, and work to look like that. Remember that even the girl who I’d swap bodies with in a minute has something about her looks that she hates. Respect my body by feeding it well, working up a sweat when it needs it, and knowing when to give it a break. Realize that the mirror can reflect only what’s on the surface of me, not who I am inside. Know that I’m already beautiful just the way I am. Not let my size define me. It’s far better to focus on how awesome I look in my jeans than the number on the tag. Surround myself with positive people. True friends are there to lift me up when I’m feeling low and won’t bring me down with criticism, body bashing, or gossip. Accept the changes that my body is going through. I will celebrate my new shape and curves. I will rock what I’ve got! Remember that sometimes I will have down moments. And in those times, I will remind myself of how awesome I am by looking in the mirror and saying, “I’m good! I can do this! I’m number one!” Accept that beauty isn’t just about my looks. It’s my awesome personality and my energy that creates a whole, unique package. To sign the treaty, go to: http://www.seventeen.com/health/tips/body-peace-pledge
    • Do the little things that will keep my body healthy, like walking instead of hanging on the couch, or drinking water rather than something sugary.
    • Appreciate what makes my body different from anyone else’s. I love that I’m unique on the inside, I will try to feel that way about the outside too!
    • Wear makeup only when I want to and it feels fun. I won’t use it to hide the real me!
    • Accept that my body will go through changes, and that’s okay.
    • Support my friends, who just like me, have their own body issues. Hey, we’re all in this together!
    • Put my energy toward the things in life I care about instead of wasting another ounce of it on my insecurities.
    • Remember that the sun will still rise tomorrow even if I had one too many slices of pizza or an extra scoop of ice cream tonight.
    • Never blame my body for the bad day I’m having.
    • Stop joining in when my friends compare and trash their own bodies.
    • Never allow a dirty look from someone else to influence how I feel about my appearance.
    • Quit judging a person solely by how his or her body looks — even if it seems harmless — because I’d never want anyone to do that to me.
    • Notice all the amazing things my body is doing for me every moment I walk, talk, think, breathe…
    • Quiet that negative little voice in my head when it starts to say mean things about my body that I’d never tolerate anyone else saying about me.
    • Remind myself that what you see isn’t always what you get on TV and in ads — it takes a lot of airbrushing, dieting, money, and work to look like that.
    • Remember that even the girl who I’d swap bodies with in a minute has something about her looks that she hates.
    • Respect my body by feeding it well, working up a sweat when it needs it, and knowing when to give it a break.
    • Realize that the mirror can reflect only what’s on the surface of me, not who I am inside.
    • Know that I’m already beautiful just the way I am.
    • Not let my size define me. It’s far better to focus on how awesome I look in my jeans than the number on the tag.
    • Surround myself with positive people. True friends are there to lift me up when I’m feeling low and won’t bring me down with criticism, body bashing, or gossip.
    • Accept the changes that my body is going through. I will celebrate my new shape and curves. I will rock what I’ve got!
    • Remember that sometimes I will have down moments. And in those times, I will remind myself of how awesome I am by looking in the mirror and saying, “I’m good! I can do this! I’m number one!”
    • Accept that beauty isn’t just about my looks. It’s my awesome personality and my energy that creates a whole, unique package.

    To sign the treaty, go to: http://www.seventeen.com/health/tips/body-peace-pledge

  3. 4796
    18
    Feb
    My feeling right now, having just finished day 17 of the 30-day shred and feeling like I could have done it twice. Day 1 I thought I was going to die…

    My feeling right now, having just finished day 17 of the 30-day shred and feeling like I could have done it twice. Day 1 I thought I was going to die…

    (Source: young-fit-and-free, via fit-and-healthy-for-tomorrow)

  4. 18
    Feb

    My Workout For Monday February 18

    I earned 369 points for my workout on Fitocracy!


    • General Insanity +354 pts

      • 0:30:00 || Intense! (+354 pts)
      • Jillian Michaels’ 30-day Shred: Level 2 - day 17.

    • Walked up the stairs (in lieu of the elevator) +15 pts

      • 1 floors (+5 pts)
      • 1 floors (+5 pts)
      • 1 floors (+5 pts)

    Think you can beat me, or want to comment?

    Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

    Now available for free on both iPhone and Android!

  5. 1
    18
    Feb
    I have no idea how I’ve managed to get this far, but today I’ve actually completed day 15 of the 30-day shred! Halfways there I can honestly say that I’m loving my workouts with Jillian and I have now decided to order one of her DVDs which comes with four different workouts. I think I will try to keep this up, but maybe not as slavishly as every single day. We’ll see.  My carer pointed out that my trousers seemed loose, so we brought the tape measure out and lo and behold - I have shredded off 10 whole centimeters (that’s 4 inches!) off my waistline in 15 days! I don’t even understand how that is possible after a whole year of weight shedding and fitness work. I would have thought my dramatic change period ended last summer, but apparently Jillian has kickstarted some new processes in this old body. So excited to see where the remaining 15 days will take me… =)

    I have no idea how I’ve managed to get this far, but today I’ve actually completed day 15 of the 30-day shred! Halfways there I can honestly say that I’m loving my workouts with Jillian and I have now decided to order one of her DVDs which comes with four different workouts. I think I will try to keep this up, but maybe not as slavishly as every single day. We’ll see. 

    My carer pointed out that my trousers seemed loose, so we brought the tape measure out and lo and behold - I have shredded off 10 whole centimeters (that’s 4 inches!) off my waistline in 15 days! I don’t even understand how that is possible after a whole year of weight shedding and fitness work. I would have thought my dramatic change period ended last summer, but apparently Jillian has kickstarted some new processes in this old body. So excited to see where the remaining 15 days will take me… =)

  6. 17
    Feb

    My Workout For Sunday February 17

    I earned 2495 points for my workout on Fitocracy!


    • General Insanity +708 pts

      • 0:30:00 || Intense! (+354 pts)
      • 0:30:00 || Intense! (+354 pts)
      • Yep, I did it twice! Jillian Michaels’ 30-day Shred: Level 2 - Day 16. Sweat literally raining off my face… =)

    • Barbell Curl +164 pts

      • 22.1 lb x 5 reps (+15 pts)
      • 22.1 lb x 5 reps (+15 pts)
      • 22.1 lb x 5 reps (+15 pts)
      • 33.1 lb x 5 reps (+16 pts)
      • 33.1 lb x 5 reps (+16 pts)
      • 33.1 lb x 5 reps (+16 pts)
      • 44.1 lb x 5 reps (+17 pts)
      • 44.1 lb x 5 reps (+17 pts)
      • 44.1 lb x 5 reps (+17 pts)
      • 55.1 lb x 1 reps (+10 pts)
      • 55.1 lb x 1 reps (+10 pts)

    • Seated Barbell Shoulder Press +541 pts

      • 22.1 lb x 5 reps (+40 pts)
      • 22.1 lb x 5 reps (+40 pts)
      • 22.1 lb x 5 reps (+40 pts)
      • 33.1 lb x 5 reps (+43 pts)
      • 33.1 lb x 5 reps (+43 pts)
      • 33.1 lb x 5 reps (+43 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 55.1 lb x 5 reps (+50 pts)
      • 55.1 lb x 5 reps (+50 pts)
      • 66.1 lb x 5 reps (+54 pts)

    • Bent Over Barbell Row +272 pts

      • 22.1 lb x 5 reps (+22 pts)
      • 22.1 lb x 5 reps (+22 pts)
      • 22.1 lb x 5 reps (+22 pts)
      • 33.1 lb x 5 reps (+24 pts)
      • 33.1 lb x 5 reps (+24 pts)
      • 33.1 lb x 5 reps (+24 pts)
      • 44.1 lb x 5 reps (+26 pts)
      • 44.1 lb x 5 reps (+26 pts)
      • 44.1 lb x 5 reps (+26 pts)
      • 55.1 lb x 5 reps (+28 pts)
      • 55.1 lb x 5 reps (+28 pts)

    • Barbell Bench Press +487 pts

      • 22.1 lb x 5 reps (+40 pts)
      • 22.1 lb x 5 reps (+40 pts)
      • 22.1 lb x 5 reps (+40 pts)
      • 33.1 lb x 5 reps (+43 pts)
      • 33.1 lb x 5 reps (+43 pts)
      • 33.1 lb x 5 reps (+43 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 55.1 lb x 5 reps (+50 pts)
      • 55.1 lb x 5 reps (+50 pts)

    • Lying Barbell Triceps Extension (“Skullcrusher”) +106 pts

      • 4.4 lb x 5 reps (+8 pts)
      • 4.4 lb x 5 reps (+8 pts)
      • 4.4 lb x 5 reps (+8 pts)
      • 8.8 lb x 5 reps (+9 pts)
      • 8.8 lb x 5 reps (+9 pts)
      • 8.8 lb x 5 reps (+9 pts)
      • 13.2 lb x 5 reps (+9 pts)
      • 13.2 lb x 5 reps (+9 pts)
      • 13.2 lb x 5 reps (+9 pts)
      • 17.6 lb x 5 reps (+9 pts)
      • 17.6 lb x 5 reps (+9 pts)
      • 22.1 lb x 5 reps (+10 pts)

    • Bent-Arm Dumbbell Pullover +217 pts

      • 4.4 lb x 5 reps (+17 pts)
      • 4.4 lb x 5 reps (+17 pts)
      • 4.4 lb x 5 reps (+17 pts)
      • 8.8 lb x 5 reps (+18 pts)
      • 8.8 lb x 5 reps (+18 pts)
      • 8.8 lb x 5 reps (+18 pts)
      • 13.2 lb x 5 reps (+18 pts)
      • 13.2 lb x 5 reps (+18 pts)
      • 13.2 lb x 5 reps (+18 pts)
      • 17.6 lb x 5 reps (+19 pts)
      • 17.6 lb x 5 reps (+19 pts)
      • 22.1 lb x 5 reps (+20 pts)

    Think you can beat me, or want to comment?

    Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

    Now available for free on both iPhone and Android!

  7. 16
    Feb

    My Workout For Saturday February 16

    I earned 1514 points for my workout on Fitocracy!


    • Barbell Squat +111 pts

      • 44.1 lb x 3 reps (+37 pts)
      • 44.1 lb x 3 reps (+37 pts)
      • 44.1 lb x 3 reps (+37 pts)
      • For balance training more than weight training…

    • Pendlay Row +23 pts

      • 44.1 lb x 2 reps (+23 pts)
      • Balance practice for the core. Should probably do these more often actually.

    • Dips - Chest Version +8 pts

      • 1 reps (+8 pts)
      • Now that made for a good laugh! I am far from strong enough to do these yet. Will definitely keep trying though…

    • Dumbbell Bench Press +48 pts

      • 13.2 lb x 10 reps (+48 pts)

    • Barbell Bench Press +108 pts

      • 44.1 lb x 10 reps (+54 pts)
      • 44.1 lb x 10 reps (+54 pts)

    • One-Arm Dumbbell Row +84 pts

      • 13.2 lb x 10 reps (+42 pts)
      • 13.2 lb x 10 reps (+42 pts)

    • Dumbbell Bicep Curl +33 pts

      • 13.2 lb x 10 reps (+33 pts)

    • Dumbbell Flyes +22 pts

      • 13.2 lb x 10 reps (+22 pts)

    • Cable Rope Rear-Delt Rows +11 pts

      • 13.2 lb x 10 reps (+11 pts)

    • Standing Barbell Shoulder Press (OHP) +75 pts

      • 44.1 lb x 10 reps (+75 pts)

    • Seated Dumbbell Shoulder Press +48 pts

      • 13.2 lb x 10 reps (+48 pts)

    • Goblet Squat (dumbbell) +33 pts

      • 13.2 lb x 5 reps (+33 pts)
      • No exercise for me - far too difficult to keep the balance.

    • Dumbbell Squat +48 pts

      • 13.2 lb x 10 reps (+48 pts)

    • Barbell Deadlift +92 pts

      • 44.1 lb x 5 reps (+46 pts)
      • 44.1 lb x 5 reps (+46 pts)

    • Sumo Deadlift +25 pts

      • 44.1 lb x 1 reps (+25 pts)
      • Nope, this one is not for me!

    • Romanian Deadlift +36 pts

      • 44.1 lb x 5 reps (+36 pts)

    • General Insanity +709 pts

      • 1:00:00 || Intense! (+709 pts)
      • Jillian Michaels’ 30-day Shred: Level 2 - Day 15. I have actually managed to shred every day for 15 days and am officially halfways through this amazing programme! And I can already tell it’s working. My fat cells are virtually crying their hearts out… ;o)

    Think you can beat me, or want to comment?

    Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

    Now available for free on both iPhone and Android!

  8. 16
    Feb

    My Workout For Friday February 15

    I earned 354 points for my workout on Fitocracy!


    • General Insanity +354 pts

      • 0:30:00 || Intense! (+354 pts)
      • Jillian Michaels’ 30-day Shred: Level 2 - Day 14.

    Think you can beat me, or want to comment?

    Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

    Now available for free on both iPhone and Android!

  9. 16
    Feb

    My Workout For Thursday February 14

    I earned 354 points for my workout on Fitocracy!


    • General Insanity +354 pts

      • 0:30:00 || Intense! (+354 pts)
      • Jillian Michaels’ 30-day Shred: Level 2 - Day 13.

    Think you can beat me, or want to comment?

    Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

    Now available for free on both iPhone and Android!

  10. 10
    Feb

    My Workout For Sunday February 10

    I earned 1350 points for my workout on Fitocracy!


    • Dumbbell Flyes +23 pts

      • 15 lb x 15 reps (+23 pts)

    • Dumbbell Bicep Curl +34 pts

      • 10 lb x 15 reps (+34 pts)

    • Seated Dumbbell Shoulder Press +49 pts

      • 10 lb x 15 reps (+49 pts)

    • General Insanity +337 pts

      • 0:30:00 || Moderate (+337 pts)
      • Jillian Michaels’ 30-day Shred: Day 9/30!

    • Other Dancing +42 pts

      • 0:30:00 || Broke a Sweat (+42 pts)

    • Jumping Jacks +19 pts

      • 50 jumping jacks (+19 pts)

    • Body Weight Lunge +31 pts

      • 20 reps (+31 pts)

    • Body Weight Squat +25 pts

      • 30 reps (+25 pts)

    • Push-Up +39 pts

      • 20 reps (+39 pts)

    • Jump Squat (Toyotas) +9 pts

      • 10 reps (+9 pts)
      • Highly modified and using rollator for support…

    • Barbell Curl +38 pts

      • 33.1 lb x 10 reps (+19 pts)
      • 33.1 lb x 10 reps (+19 pts)

    • Seated Barbell Shoulder Press +100 pts

      • 33.1 lb x 10 reps (+50 pts)
      • 33.1 lb x 10 reps (+50 pts)

    • Bent Over Barbell Row +56 pts

      • 33.1 lb x 10 reps (+28 pts)
      • 33.1 lb x 10 reps (+28 pts)

    • Barbell Bench Press +346 pts

      • 33.1 lb x 10 reps (+50 pts)
      • 33.1 lb x 10 reps (+50 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 55.1 lb x 5 reps (+50 pts)
      • 55.1 lb x 5 reps (+50 pts)
      • 66.1 lb x 5 reps (+54 pts)

    • Lying Barbell Triceps Extension (“Skullcrusher”) +66 pts

      • 8.8 lb x 10 reps (+10 pts)
      • 8.8 lb x 10 reps (+10 pts)
      • 13.2 lb x 5 reps (+9 pts)
      • 13.2 lb x 5 reps (+9 pts)
      • 17.6 lb x 5 reps (+9 pts)
      • 17.6 lb x 5 reps (+9 pts)
      • 22.1 lb x 5 reps (+10 pts)

    • Bent-Arm Dumbbell Pullover +136 pts

      • 8.8 lb x 10 reps (+21 pts)
      • 8.8 lb x 10 reps (+21 pts)
      • 13.2 lb x 5 reps (+18 pts)
      • 13.2 lb x 5 reps (+18 pts)
      • 17.6 lb x 5 reps (+19 pts)
      • 17.6 lb x 5 reps (+19 pts)
      • 22.1 lb x 5 reps (+20 pts)

    Think you can beat me, or want to comment?

    Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

    Now available for free on both iPhone and Android!

  11. 8
    Feb

    My Workout For Friday February 08

    I earned 1576 points for my workout on Fitocracy!


    • Barbell Bench Press +296 pts

      • 33.1 lb x 10 reps (+50 pts)
      • 33.1 lb x 10 reps (+50 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 49.6 lb x 5 reps (+48 pts)
      • 55.1 lb x 5 reps (+50 pts)
      • 60.6 lb x 5 reps (+52 pts)

    • Barbell Glute Bridge +148 pts

      • 33.1 lb x 10 reps (+25 pts)
      • 33.1 lb x 10 reps (+25 pts)
      • 44.1 lb x 5 reps (+23 pts)
      • 49.6 lb x 5 reps (+24 pts)
      • 55.1 lb x 5 reps (+25 pts)
      • 60.6 lb x 5 reps (+26 pts)

    • Barbell Curl +110 pts

      • 33.1 lb x 10 reps (+19 pts)
      • 33.1 lb x 10 reps (+19 pts)
      • 44.1 lb x 5 reps (+17 pts)
      • 49.6 lb x 5 reps (+18 pts)
      • 55.1 lb x 5 reps (+18 pts)
      • 60.6 lb x 5 reps (+19 pts)

    • Seated Barbell Shoulder Press +296 pts

      • 33.1 lb x 10 reps (+50 pts)
      • 33.1 lb x 10 reps (+50 pts)
      • 44.1 lb x 5 reps (+46 pts)
      • 49.6 lb x 5 reps (+48 pts)
      • 55.1 lb x 5 reps (+50 pts)
      • 60.6 lb x 5 reps (+52 pts)

    • Dumbbell Shrug +119 pts

      • 8.8 lb x 10 reps (+21 pts)
      • 8.8 lb x 10 reps (+21 pts)
      • 13.2 lb x 5 reps (+18 pts)
      • 17.6 lb x 5 reps (+19 pts)
      • 22.1 lb x 5 reps (+20 pts)
      • 26.5 lb x 5 reps (+20 pts)

    • Dumbbell Flyes +119 pts

      • 8.8 lb x 10 reps (+21 pts)
      • 8.8 lb x 10 reps (+21 pts)
      • 13.2 lb x 5 reps (+18 pts)
      • 17.6 lb x 5 reps (+19 pts)
      • 22.1 lb x 5 reps (+20 pts)
      • 26.5 lb x 5 reps (+20 pts)

    • Tricep Dumbbell Kickback +151 pts

      • 8.8 lb x 10 reps (+27 pts)
      • 8.8 lb x 10 reps (+27 pts)
      • 13.2 lb x 5 reps (+23 pts)
      • 17.6 lb x 5 reps (+24 pts)
      • 22.1 lb x 5 reps (+25 pts)
      • 26.5 lb x 5 reps (+25 pts)

    • General Insanity +337 pts

      • 0:30:00 || Moderate (+337 pts)
      • Jillian Michaels’ 30-day Shred. Day 7/30.

    Think you can beat me, or want to comment?

    Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

    Now available for free on both iPhone and Android!

  12. 6
    Feb

    Rephaim’s weekly workout plan

    To shed the pounds and start building that new, toned body of yours you need two things: Cardio and Weights. Cardio is what you do to get your heart beating faster and the blood swooshing through your system at a higher than normal speed. This includes things like jogging and cycling, but also aerobic exercises and yoga. Weights is what we lift. Yes - you have to lift! And no - it won’t make you look like a bodybuilder. Trust me!

    I’m going to post Rephaim’s workout plan here, and then I will come back and explain how to make it tailor made for you. Please, don’t panic and give up! Just read through the plan and then we’ll focus on you:

    Day 1 Weight Heavy

    • Focus on back and arms, e.g. rows, bench, OHP and shrugs.
    • 5 sets of 5 as heavy as you can. Take as much rest as you need between sets, you should feel as if life hates you when you’re done and ‘Oh god, why did I ever do this!?’
    • Try and focus on two or three major exercises and about 2 or so accessory exercises.
    • Good main exercises include, rows (any variation), OHP, Bench, Shrugs (heavy), Skullcrushers, dips and pullovers (movement, not the garment!).
    • Good accessory exercises include sit ups (light), hyperextensions/good mornings (light), tricep extensions/kickbacks, bicep curls (varying grips), hip thrusts.

         Day 2 Cardio Light

    • Just some easy movements to keep your blood flowing through your muscles, you’ll be very achey and quite fatigued which is normal. This is not so much exercise as it is a means of improving recovery. A 30-60 minute walk is good or some casual swimming.
    • Do NOT stress your muscles more than needed, stretching may help if you’re feeling stiff but try and keep it dynamic rather than static. Maybe a nice massage?

    Day 3 Weight Light

    • Today is about reinforcing form and continuing recovery before the next heavy session. Homeostasis needs to return to normal. Any workload should be at least 10-15% under your max on the Heavy day, and the sets should all be reduced. Reps can be as normal. Accessory exercises can be done heavier than normal.
    • Good main exercises include rows, incline bench, shrugs, lat pulldowns/pull ups.
    • Good accessory exercises include sit ups (heavy), hyperextensions/good mornings (heavy), hip thrusts.

    Day 4 Cardio Heavy

    • Here’s your ‘heavy’ or intense cardio day! This is where you try and beat your heart and lungs into submission! Try and keep it short but intense, and then warm up and cool down during 10 minute periods to not die of shock!
    • HIIT training is perfect for this, can be done in any way that increases your heart rate and breathing. Sustained high intensity cardio obviously works as well and may be better to start with.

    Day 5 Weight Medium

    • Medium day is about prodding your achey muscles with a stick to make sure they keep behaving, and to enforce the neuromuscular movements required for training. Keep it short but sweet, just in between the heavy and light day, you should be tired and fatigued, but not wishing for the sweet release of death.
    • Since we can’t train your legs like this, we’ll continue to focus on the muscles you need for mobility and good health, so once again, rows, bench, OHP and shrugs are our top picks for today! Intensity should be under the Heavy days levels, but sets and reps should be the same. Enough to make sure that you employ all the muscle you would need for the Heavy day.
    • Accessory exercises should be kept to a minimum here as you will now need to save your energy and recuperative ability for the next Heavy day. However, you can easily sneak one or two in there. I’d recommend some biceps, shoulders and lower back/glute work.

    Day 6  Cardio Medium

    • Just your average cardio day, put yourself through your paces with some sustained cardio training, I’d avoid HIIT as you don’t want any fatigue building up for the next Heavy weight day. Swimming, fast paced walk and some fun wheeling about should do you good!

    Day 7 Rest!

    • My favourite day! Warm showers/baths, massage, light movements to keep your blood flow going through your muscle to aid recovery. Lots of water and warm coziness.

    Right, there you have it. This is the goal! This is where you could be in a year’s time. Or sooner, depending on where you are right now. And this is an excellent starting point for anyone getting ready to dip their toes into the fitness pool. And a fab manual for anyone ready to up the steaks and start challenging themselves.

    If you already are relatively fit and just planning to step it up from now on - you are on your own now. I think you’ve got this! But if you are a newbie not yet convinced that you can do this, you wanna hang on to me a little longer. And focus on two days each week. The Rest Day (!) and the Light Cardio day. I want you to focus on rest day to get you in the habit of considering one day each week your self pampering day. This day is your reward for having exercised and maintained a healthy diet for a week. Rest day is pay day. Not in money or food, but in lovely treats. This can be a day at a spa or a spa day at home. A day at the cinema or a cinema day at home. In other words, it can be as costly or as cheap as you want/need it to be. But it has to be special and the day when you do things just for you. For me, a rest day often involves candles, tea, soft yoga, naps, books and/or films.

    Light Cardio day is your first step into the exercise part of this new lifestyle. This day you need to do somewhere between 10 and 60 minutes of, as the name suggests, light cardio. It might be easiest to pick just one thing to do, but if you prefer you can make a list of suggested activities, then just pick one each Light Cardio day. Just remember - this is one day a week and you are not supposed to feel like you’ve run a marathon. Try going for a walk. Dance in the living room. Buy an exercise DVD and play around on the floor (don’t forget to draw the curtains! lol). Play wii fit or kinect. Go for a light swim. Hop on a bicycle. Do just one of them or try to go through a few different ones. It doesn’t matter. What matters is that we have take-off.

    When you feel ready to work out more than once a week, it is time to add day two: Light Weights. And again - yes, you have to lift! The good news is that you don’t need a gym to lift weights. I mean, if you want, and can afford, to go to one then that’s great. But you can just as easily stay at home and get the same exercise done. You just need a little creative thinking. Weights is about lifting stuff, but “stuff” doesn’t have to come in the shape of round metal discs attached to some kind of bar. It can just as well be a book, a bottle filled with something, a piece of furniture from a chair to a couch, household appliances, children or pets. To name but a few.

    Initially, there is no need for these two days to be consecutive. But Light Cardio day should come before Light Weights day. And Light Weights day should come before Medium Cardio day which you will introduce to your programme when you feel like you could cope with a third workout day in the week. It’s not a competition, so take all the time you need. But don’t hold back and do something half-arsed - you deserve better than that!

    By following this principle you can go from a 10-minute workout each week to six weekly two-hour sessions in your own pace, by picking routines that suit you and work on endurance by making them last longer and strength by making them heavier.

    And if you need any help coming up with suitable routines, you can find a good starting selection here.

  13. 6
    Feb
    Yesterday, we had the first fresh berries of the year! Raspberries and blueberries together with a little greek yogurt and honey made for a fabulous dessert and gave us a first little taste of the summer that lies ahead of us. Happy days ahead… =)

    Yesterday, we had the first fresh berries of the year! Raspberries and blueberries together with a little greek yogurt and honey made for a fabulous dessert and gave us a first little taste of the summer that lies ahead of us. Happy days ahead… =)

  14. 4
    6
    Feb
  15. 2113
    6
    Feb
    Mmmm… This makes me think of summer… =)

    Mmmm… This makes me think of summer… =)

    (Source: fit-not-thin, via eatcleanmakechanges)

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Welcome to the paperclip files; a blog about inspiration, motivation and dedication. About changing your life and doing it for YOU.

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Start: | 02/01/2012
SW: 304.5lbs/138.1kg | BMI 46.3
GW1: 22lbs/10kg shed | 26/02/2012
GW2: 44lbs/20kg shed | 15/07/2012
GW3: 66.1lbs/30kg shed |
UGW: 91.2lbs/41.2kg to go…

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Project 2016 is my five-year journey to realise some of my wildest dreams relating to health issues, money matters, home improvement, personal growth and professional achievements.

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