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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...

3.19.2010

BMHW Challenge - D5 & A Nice Date

I'm getting ready to go workout but first wanted to get this post out. It is really nice being able to post daily - keeps me accountable.

My wife and I made it out tonight on a date. It had been a while b/c of busy schedules or something so it was good to get out. We went to Applebee's and to the movies and watched The Bounty Hunter.

I was craving some shrimp (and really don't know nutritional value of shrimp) so I got the Grilled Shrimp & Citrus rice. Yeah...Citrus + Rice = gross. I got some cole slaw instead of the citrus rice. The rice had mandarin oranges, pineapple, and something else...did I say gross yet? Overall, besides the rice, the meal was good. I took a picture but I don't have my phone near me so we'll go without right now. The shrimp hit the spot.

The movie was pretty funny. I love going into movies having no idea of what is about and being pleasantly surprised. I had a small popcorn there (no butter) and a water.

It was a good date and was fun to get out with my wife. The weather was great today and now they are expecting snow tomorrow. Ahh.

Friday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -

30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.

Exercise 1 – V-Situps (http://www.youtube.com/watch?v=rRMl9YS7si4)
· Level 1 = 3 sets of 8 reps (1 rep equals one situps)
· Level 2 = 3 sets of 10 reps (1 rep equals one situps)
· Level 3 = 3 sets of 12 reps (1 rep equals one situps)

Exercise 2 – Side Plank (http://www.youtube.com/watch?v=Tm1QxM9lehY)
· Level 1 = 2 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 2 = 3 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 3 = 3 sets of 30 sec hold (one set equals one 30 sec hold)

Exercise 3 – Sumo Squats (http://www.youtube.com/watch?v=jbA8akeUmpo)
· Level 1 = 3 sets of 8 seconds (one rep equals 1 squat)
· Level 2 = 3 sets of 12 seconds (one rep equals 1 squat)
· Level 3 = 3 sets of 15 seconds (one rep equals 1 squat)

Exercises 4 – Alternating Superman Arm/Leg Lifts (http://www.youtube.com/watch?v=F2vQB09nggs)
· Level 1 = 2 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 2 = 3 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 3 = 3 sets of 12 reps per side. (1 rep equals one arm & leg lift)

Exercise 5 – Explosive Pushups (http://www.youtube.com/watch?v=R7ZfwgZJMMc)
· Level 1 = 2 sets of 10 (one rep equals 1 pushup)
· Level 2 = 3 sets of 8 (one rep equals 1 pushup)
· Level 3 = 3 sets of 10 (one rep equals 1 pushup)

Exercise 6 – Side Lying Leg Raises (http://www.youtube.com/watch?v=CWiY9a6rPcU)
· Level 1 = 3 sets of 8 per leg (one rep equals one leg raise)
· Level 2 = 3 sets of 10 per leg (one rep equals one leg raise)
· Level 3 = 3 sets of 12 per leg (one rep equals one leg raise)

Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)

- Stretch -


I am off to get the workout done. I will be watching some of this awesome tournament! There have been so many good games so far. Mizzou won today just so you all know.

What is the One Thing you are most looking forward too once your goal is hit?

7 comments:

Jeremy Logsdon said...

It's shorts weather here. I have to be honest - the idea of snow makes me a little jealous.

I'm not sure about the citrus rice, either. I'd have to try it, but it sounds like it could go either way.

Glad you had a good date night. We all need those from time to time.

cmoursler said...

The one thing I am looking forward to most is knowing that I did it and did it intentionally.
I am also going to glamour shots and getting a new profile pic for my blog....cause my blog will take on a new phase.
only thirty some odd pounds away....great post.
oh, and watch the movie theatre popcorn...those b*stards use coconut oil. I should know, popcorn is my crack.

Kyle Gershman said...

I have never been a big fan of shrimp, but will eat it. As far as proteins go, it actually is a great choice. It is lower in calorie than chicken and I think has comparable protein for the weight.

We now keep some frozen shrimp at home to add some variety to our lean proteins.

Seth said...

@Jeremy - we should trade places -- i love shorts weather and want it all year round...to be completely honest, I want a beach for my backyard

@cmoursler - Yeah - I'm with you on the popcorn but tonight it sounded good, I follow my plan usually to the T and i know that one night a little off will not affect my goal --- now if there were those nights every night; I may just have a problem...but it's not. :)

@Kyle - I'm excited to see that it's not that bad for you, rather healthy by your stats. I love shrimp but my wife does not - in fact, she does not like any seafood, fish, any of it so it's hard for me to justify buying it for just myself. I have a good excuse though now.

Sayre said...

I'm looking forward to buying clothes that don't feel uncomfortable. Almost everything I wear has a tight spot. Mostly it's sleeves. No matter how big the size, apparently clothing designers think everyone has toothpick arms.

Kelsey said...

Great post. I am most looking forward to shopping and shocking people. I'm away at college and I can't wait to go home to see friends and family and they won't believe what I will have accomplished at that point.

She woke up FAT said...

Good choice with the shrimp.
I am most looking forward being comfortable in my clothes. Sitting in a crowd without covering my stomach.