Shucks. Did I say "starting tomorrow" in that last post? Turns out that was an AWFUL idea considering I has to work 9 hours and study for an Anatomy/Physiology exam AND practical...I didn't even find time to workout!
Here's how the day went: I woke up an hour and a half before I had to leave for work, thinking I would have plenty of time to get ready since I showered the night before. The first breakfast on the meal plan was a complete flop and took way longer than expected due to not enough preparation the night before. I made a huge mess of the kitchen in the process of making that, the carrot-daikon drink, and prepping/packing my lunch. I didn't even get to the recipe for the "snack". I was already running way late, and then I discovered my straightener had gone to hair-styling tool heaven. I can't even explain to you how bad my hair looked considered I slept on it damp and it's super thick. Use your imagination.
Needless to say I was 15 minutes late to work and without the snack item from the meal plan. By the time I got home after work I was too hungry to work out first, and by the time I finished making "snack" it was dark out and I was exhausted (that's right, I ate "snack" after 7pm!). Plus, I desperately needed to study. I clearly wasn't hungry for the dinner menu item at this point, and to top it all off, my camera was dead and we didn't have any AA batteries!
By the end of the day, I knew I needed to restart this meal plan Friday (once I was on spring break), exactly 7 days before the wedding. I have continued the Carrot-Daikon drink regimen and I have decided to give you my weight loss results for the full 10-day period. Why the heck not, right?!
1. Prepare grains/legumes (such as quinoa and lentils) and repeated recipes (such as "eggless" salad) ahead of time.
2. Wait until I have posted all 7 days before attempting to follow this plan so you can form an accurate grocery list. Feel free to make some substitutions for cost-efficiency (i.e. if you already have a similar item on hand, use that instead!).
3. If you are a full-time vegan, consider taking a B-12 supplement. (not specific to this meal plan...just a general note!)
4. As a disclaimer, this meal plan relies heavily on meat substitutes (tofu, tempeh, gardein, etc). I hope to create my own meal plan in the somewhat near future that is less "processed" and maybe even macrobiotic.
I am currently training for my first sprint triathalon while simultaneously working to lose weight so this method works well for me. (Plus let's get real...I'm not patient enough for yoga! maybe someday...)
I alternate between modes of exercise: running, swimming, spinning, elliptical, and high-intensity functional training [a la bodyrock.tv pre-separation :( ]
Here are the basics of any good exercise plan (under the condition that you are a healthy individual with clearance from your physician):
- Exercise 4-6 times a week (1 day of rest/week is imperative)
- Each cardio session should consist of 20-30 min vigorous activity or 30-60 min moderate-intensity activity. If your goal is weight loss, 60-90 minutes of low-to-moderate intensity exercise is optimal.
- Your muscles need 48 hours to recover from strength training (weight-lifting specifically), so do not work the same muscle group two days in a row. Incorporate strength training 2-3 times/week.
- Your core is an exception to the above rule; you can work your abs every day, but no need to do 500 sit-ups! The first 50 will do the trick :)
- Always stretch after exercise.
5K Treadmill Workout
I know it is long, and I apologize, but I like to switch up my intervals a lot to keep from getting bored. So let me explain a couple things. RPE means rate of perceived exertion. On a 1-10 scale, 1 is sitting, and 10 is the hardest your body could possibly work. I put my speeds up there as an example, but know that if RPE 8 means 3.5 mph on a 2% incline for you, that is perfectly acceptable! Listen to your body and push yourself, but have fun!
The Grand Finale
I would encourage you to always end with core exercises and stretching. My favorite core regimen is 50 V-twists and 20 (proper, controlled) bicycle crunches if I'm alone, and 30 medicine ball sit-ups if I'm with a partner.
When stretching try to target the major muscle groups: hamstrings, quads, calves, shoulders, triceps, and pectoral muscles.
Elliptical Pyramid Workout
This workout requires an elliptical with adjustable incline. It is done at your own pace. I like to do it at a moderate-to-high intensity and aim to beat my distance every time. My "high score" is 5.28 miles. The elliptical is a great machine for people with joint problems of the hip and/or knee because it is low-impact. If you feel your calves (or other leg muscles) start to cramp or tighten up, try going backwards for a few minutes.
Quick Arm Strength Circuit
This set is designed for you to complete repetitions to volitional fatigue (to where you feel you could only do 1-2 more reps in proper form). Use that as a guideline to make sure you are using the right amount of weight. I have inserted my own weights as an example.
See the pattern here? Try to limit rest in between sets to 30 seconds (60 at most) to get the most bang for your buck. These exercises are meant to be done in order with free/hand weights. If you need clarification on the exercises feel free to ask :)
I love you. That is all.