Monday, March 11, 2013

Workout Challenge: Operation Bikini Bod

Okay, so you all have seen my pictures and are probably wondering why on earth I am going to say what I am about to say...but, keep in mind that I LOVE food and I am pretty confident with the way I look...for the most part. (obviously everyone has their insecurities) I just have some parts of my body that need toning and I want to be back to the weight I was at when I was a freshman (before I started taking birth control for my irregular periods)

Okay, so in order to lose somewhere between 8-10 lbs and tone my legs, lower back, abs, shoulders, and my arms...I have come up with a routine. This routine is a combination routine so you can rotate any strength training exercises you prefer with any cardio routines you prefer.

Arms (8 minutes for 4 to 5 days a week)

Pick 4 routines of your choice, that specifically focus on your arms. I am going to use workouts from an article in Fitness magazine.
Focus on doing 30 seconds on each arm for each routine, in between each routine pick a cardio routine of your choice and go all out for 30 seconds (aka a cardio blast)

Here are a couple exercises that I am going to use for my routine, you are welcome to use these:

1) Seagull: plank position and raise arms like you have wings (hold for 5 seconds and go back down)...repeat for 30 seconds
( 30 second cardio blast)
2) Ferris Wheel: stand with feet hip lengths apart and hold a heavy book like picture below...bending towards face and back down towards the hips and thighs for 30 seconds
(30 second cardio blast)
3)Caterpillar: squat with hands between legs and work up into a plank position (go back and forth for 30 seconds)
(30 second cardio blast)
4)Drop Back: Sit with hand behind with hands facing away. lift your butt off the floor with lengths planted. Once you're in this position lift your right leg straight up with a flexed foot. Keep your foot up and move your butt from the floor back up off the floor for 30 seconds. Repeat on left side
(30 second cardio blast)

The Rest of The Body (24 reps for each exercise for 4 to 5 days a week)

Because I am not in the best shape right now, I am picking four out of the six exercises that fitness magazine provided for me. Once I am in better shape, I'll do all six. Again, you can do whatever you prefer. I just don't want to overwork myself.

Cardio ( 2-3 days a week on the off days that you don't practice training routines)

I am only going to do 30 minutes of cardio for 2-3 no more than an hour and a half.
Again, you can do whatever you prefer.

Healthy Eating (every single day)

A very important part of toning your body and losing weight is treating your body right...that means eating well. I don't like to over do myself with gross organic, whole grain food, but I do try to pick certain foods that I know will help fill me up without the overwhelming amount of calories.

Grilled chicken is my best friend. I can make a sandwich with tomatoes, cucumbers, peppers, a slice of cheese and some grilled chicken. I can also make a grilled chicken salad. A good rule of thumb is to make your salads with spinach and leafy greens, not romaine or iceberg lettuce. Iceberg lettuce especially is basically all water..there are no vitamins or beneficial nutrients...thus it doesn't give you the nutrients your body needs to burn fat and tone your muscle.

Another thing I try to do is eat very colorful food. The more colorful your meal...the more healthy it is. Well, with vegetables that is. lol So add some red peppers, tomatoes, cucumbers, Brussel sprouts. Food like that.

Also, remember to drink lots of's important for maintaining a controlled appetite. Try to drink an entire glass of water before you eat a meal. See what happens! It works, I swear.

That's all folks! :)

I just started this workout if you have any tips or tricks, please let me know.
I hope to keep you all updated on how it's working for me...and maybe even a before and after...I'll be checking my weight next see how much I have lost...and hopefully i'll see the toning at work.

1 comment:

  1. Yes! Now is the perfect time to start prepping for our beach bodies!! Great workout routine!