After school and the post-school doldrums, I decided it was time to lose the extra weight I gained during school and to shake off the cobwebs of physical inactivity and get back into shape. I started doing Insanity again and eating better. I didn't weigh myself before I started all this. My thought was, "I'm not doing this to lose weight, but to feel better and be able to do the things I used to do like play Ultimate Frisbee for hours."
Over the next 6 weeks, I was able to lose 15-20 lbs. But my foot started hurting and I couldn't continue with the higher intensity portion of Insanity. I started looking for other methods of exercise that wouldn't hurt my foot. As it got cold, I knew I wouldn't be riding my bike outside so I brought it in and started using it in my trainer. I also started looking into calisthenics and using some of those exercises. I checked out a couple of gyms in the area to see if they could offer a pretty inexpensive option. In the end, after reading some of the 4-Hour Body by Tim Ferriss, I decided to make my own modified plan as follows:
A handful of spinach (1 ½ C)
½ cup black beans
2 tbs salsa
2 C steamed broccoli and cauliflower or asparagus
2 C steamed broccoli and cauliflower or asparagus
Some other options to give some variety:
1 C Lentils
2 C Butternut Squash
Or
½ C Chicken Breast
1 C black beans
1 C green peas
Stretch for 5 minutes
10-15 slow myotatic crunches
Push-ups – slow pushups (with resistance bands) x5 then wait two minutes
Bent rows with resistance bands, 45 lb. resistance x5 then wait two minutes
2 sets of:
drag curls 45 lb. resistance x6 with 3 minutes rest.
Cat vomit exercise x10
Over the next 6 weeks, I was able to lose 15-20 lbs. But my foot started hurting and I couldn't continue with the higher intensity portion of Insanity. I started looking for other methods of exercise that wouldn't hurt my foot. As it got cold, I knew I wouldn't be riding my bike outside so I brought it in and started using it in my trainer. I also started looking into calisthenics and using some of those exercises. I checked out a couple of gyms in the area to see if they could offer a pretty inexpensive option. In the end, after reading some of the 4-Hour Body by Tim Ferriss, I decided to make my own modified plan as follows:
Diet Plan:
Breakfast:
2 egg whites + whole egg scrambledA handful of spinach (1 ½ C)
½ cup black beans
2 tbs salsa
Lunch 1:
½ C Chicken breast2 C steamed broccoli and cauliflower or asparagus
Lunch 2:
3 oz roast beef2 C steamed broccoli and cauliflower or asparagus
Some other options to give some variety:
1 C Lentils
2 C Butternut Squash
Or
½ C Chicken Breast
1 C black beans
1 C green peas
Dinner:
Whatever we’re eating at home for the night, going for eating more vegetables than anything else on the plate.Exercise Plan:
Every Day Warm Up:
Jump rope 30 secs on/off, 45 secs on/off, 60 secs on/ofStretch for 5 minutes
Monday:
75 reps of kettlebell swings with 53 lb. bell10-15 slow myotatic crunches
Tuesday:
45-minute bike or insanity pure cardioWednesday:
3 sets of:Push-ups – slow pushups (with resistance bands) x5 then wait two minutes
Bent rows with resistance bands, 45 lb. resistance x5 then wait two minutes
2 sets of:
drag curls 45 lb. resistance x6 with 3 minutes rest.
Thursday:
30-minute bike or Insanity Cardio RecoveryFriday:
75 kettlebell swings with 53 lb. bellCat vomit exercise x10
