It feels great to be back in my gym at home and back to a regular workout schedule, it was nice to get a good week of intense cardio in, but my muscle were aching to get back to some weight lifting! I trained legs and chest today, normally I do only legs Monday but this week will be a little different since I will be visiting my boyfriend J (we live 2 hours away from each other) and so I want to make sure I hit every muscle group this week, since last week I could not do much for my muscles in the weight lifting arena.
For breakfast today I microwaved 3 egg whites, 1/3 cup of oatmeal, and a quarter of an apple cut up for about 2min. If you try this it is not extremely tasteful but I wanted something quick without the fuss of slaving over the stove today. It is kind of a pancake mixture without cottage cheese or protein powder which many healthy pancake recipes call for, and they also make it taste better. You can add any fruit always, I love blueberries and strawberries they are my favorite at breakfast time. Always be wary of your fruit intake especially if you are trying to lose some extra fat, whole fruit is always the better choice but there is more sugar, even if it is natural and it has more calories than a veggie option. I like to space out my fruit during the day. Usually I always have a piece with breakfast and often after my workout, this is one of the best times to consume fruit because of all that energy that was just expended during your workout. A piece of fruit for snack or at night is also another healthier option too. Try to limit it to 2-3 servings of fruit if you’re watching your calorie intake.
I have never done an on and off season weight lift training but this year I want to try it, so I can build more muscle. In about three weeks I will switch to a muscle building regimen with lower reps and higher weight and also decrease my cardio. This will be very hard for me since running is like a drug for me! But I am going to give it a shot, and I will also have to increase my calorie intake to help me lift heavier. Since it is the winter months I am not afraid of packing on a few more pounds if it means being able to lift heavier. I will do this for 6months than for the next 6months start my cutting phase. With more muscle on my frame I will be able to lose the extra pudge I have gained, the more muscle one has the easier it is to lose fat (thus why it is easier for men). I have not yet decided if I will change my exercise routine and just lower the reps, or if I wanna mix it up a bit. I tend to get bored easily so I like to mix up my workouts and challenge my body, however many fitness models keep the same routine and just change their reps and cardio frequency depending on the cutting or muscle building phase they are in.
Here is a great pancake recipe, you can use any flavor of protein powder http://www.fitnessrxmag.com/win-the-day/1411-jbs-protein-pancakes.html
Here is a yummy gluten free carrot muffin recipe to try
http://www.fitnessrxmag.com/nutrition/dietrx/1495-gluten-free-carrot-muffins.html
This link also explains the servings of fruit issue I talked about today
http://www.bodybuilding.com/fun/fruit-myths-and-contest-prep.htm
Here are also some great articles on cutting and building muscle explained more in depth
http://www.bodybuilding.com/fun/kelly3.htm
http://www.bodybuilding.com/fun/topicoftheweek88.htm
For breakfast today I microwaved 3 egg whites, 1/3 cup of oatmeal, and a quarter of an apple cut up for about 2min. If you try this it is not extremely tasteful but I wanted something quick without the fuss of slaving over the stove today. It is kind of a pancake mixture without cottage cheese or protein powder which many healthy pancake recipes call for, and they also make it taste better. You can add any fruit always, I love blueberries and strawberries they are my favorite at breakfast time. Always be wary of your fruit intake especially if you are trying to lose some extra fat, whole fruit is always the better choice but there is more sugar, even if it is natural and it has more calories than a veggie option. I like to space out my fruit during the day. Usually I always have a piece with breakfast and often after my workout, this is one of the best times to consume fruit because of all that energy that was just expended during your workout. A piece of fruit for snack or at night is also another healthier option too. Try to limit it to 2-3 servings of fruit if you’re watching your calorie intake.
I have never done an on and off season weight lift training but this year I want to try it, so I can build more muscle. In about three weeks I will switch to a muscle building regimen with lower reps and higher weight and also decrease my cardio. This will be very hard for me since running is like a drug for me! But I am going to give it a shot, and I will also have to increase my calorie intake to help me lift heavier. Since it is the winter months I am not afraid of packing on a few more pounds if it means being able to lift heavier. I will do this for 6months than for the next 6months start my cutting phase. With more muscle on my frame I will be able to lose the extra pudge I have gained, the more muscle one has the easier it is to lose fat (thus why it is easier for men). I have not yet decided if I will change my exercise routine and just lower the reps, or if I wanna mix it up a bit. I tend to get bored easily so I like to mix up my workouts and challenge my body, however many fitness models keep the same routine and just change their reps and cardio frequency depending on the cutting or muscle building phase they are in.
Here is a great pancake recipe, you can use any flavor of protein powder http://www.fitnessrxmag.com/win-the-day/1411-jbs-protein-pancakes.html
Here is a yummy gluten free carrot muffin recipe to try
http://www.fitnessrxmag.com/nutrition/dietrx/1495-gluten-free-carrot-muffins.html
This link also explains the servings of fruit issue I talked about today
http://www.bodybuilding.com/fun/fruit-myths-and-contest-prep.htm
Here are also some great articles on cutting and building muscle explained more in depth
http://www.bodybuilding.com/fun/kelly3.htm
http://www.bodybuilding.com/fun/topicoftheweek88.htm