If you have a hard time scheduling strength training, because you always seem to be short on time, try to commit to 15-20 minutes 2-3 times per week at home with moderate barbell weights. Try heavier weights with a low # of reps. You can burn up to 120 calories a day.
Any bout of activities is better than nothing and will cause your muscles to break down and rebuild which requires energy which increases your metabolism (always a good thing!).
120 calories may not seem like much, but most men/women gain weight as they get older because their food intake is higher than they work off by just 100 calories per day!
Friday 10/02 Workout:
Recumbent Bike - 30 minutes
Biking on the street- 13.25 miles, 67 minutes
Friday 10/02 Food Diary:
Breakfast-
Organic steel cut oatmeal(150 cal)
1/4 cup blackberries, blueberries (28 cal)
A.M. Snack-
15 organic roasted, no salt almonds (120 cal)
Grapefruit ( 40 cal)
Lunch-
4.5 oz.Orange Roughy (90 cal)
Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup thawed organic edamame, fat free Caesar dressing (82 cal)
P.M. Snack-
Whole wheat toast, 1 tbls sugar free jam (90 cal)
1/2 cup baby carrots (35 cal)
Dinner-
5oz chicken, white meat, baked(250 cal)
1/2 cup whole wheat pasta (160 cal)
8 asparagus spears, 2 button mushrooms( 40 cal)
Dessert:
.5 cup blueberries, .75 cup blackberries, .75 cup non fat yogurt, .5 cup high protein cereal (190 cal)
TOTAL CALORIES- 1205
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