3 most important rules for weight loss

Well hello there!  This has been a week of GET IT DONE.  I told my family I’ve turned into a complete perfectionist OCD person and they said I thought you already were.  I had my lists and I kept busy every second of the day.  I went a little crazy on the cleaning and cooking.  I’ve always liked to cook and bake, but that’s going to be my new thing now next to exercise.  Keeps my mind happy and I love feeding people (:

O.K.  workouts were insane too.  My whole body hurts and I’m running a half marathon this Saturday!  For the rest of today and tomorrow I’m going to make myself SLOW down, if that’s possible.  I have the high school kids coming over for lunch in an hour so this will be short and sweet!!

3 things in this ORDER:  DIET, WEIGHTS, CARDIO.  Remember that and all your dreams will come true!

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Diet focus today is VEGGIES and LEAN PROTEIN.  You must UP UP UP your protein to see your hard earned muscles.  Eat protein with every meal.  Egg whites, chicken, shrimp, turkey, any lean meats, protein powder…  Get used to it.  Veggies all day and with every meal if possible.  Stay away from breads and sugar and you’ll be happy happy!  I’m working on my goal for October and THIS is key!!  I’ll post my results on HALLOWEEN!!

OK!!  Weights.  I’m not talking 2 lb. weights.  Lift as heavy as you can to complete your reps and maintain proper form.  I lift every day pretty much.  I’m going to take a break next week.  The following week I’ll be hitting Jamie Eason Phase 3 for 4 weeks.  Scary.  Here’s my workout from my class this week.  It was awesome!  Great group!

Killer All Around FUN

 (3 people in a group.  Burpees is the timer.  When they are done, rotate.  Complete 3 times.)

25 burpees

Bicep curls

Sit Ups

25 Tricep Extensions

Thrusters

Tick Tock Abs

50 Walking Lunges

Push Ups

Curtsy Lunges

5 MINUTES OF POWER-Complete each set as fast as you can in a minute for 5 minutes.

8 Overhead Press

5 Burpees

8 Sit Ups

Sweaty mess is all I can say.  Alright.  What did I say was last?  Oh Cardio!  I love cardio.  I’ve been doing these HIGH intensity aerobics classes and they are awesome!  I feel like I’m burning a million calories, BUT if you have more muscle you will burn more calories throughout the day, meaning a higher metabolism.  So, if you are crunched for time drop cardio first, weights second, and diet LAST (:  Most important according to ME!

Well, I better be off!  I did want to add a SWEET compliment my husband gave me.

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I posted this dream body on my last post and he told me I already looked like that!  HA HA HA HA HA!!  I think he was just being nice (:  Not quite…until next time.  Train Outstanding and don’t Underestimate yourself!  Have a beautiful day!

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