Cardio (treadmill, elliptical, bike, etc.)
-3 min walking (warm up)
-30min intervals
jog
sprint
complete rest
inclined walking
….repeat
-3 min walking (cool down)
-3 min walking (warm up)
-30min intervals
jog
sprint
complete rest
inclined walking
….repeat
-3 min walking (cool down)
Abs:
-Extended crunches
-Bicycle crunches
-Plank with side toe taps
Dollar a Day Training: Downloadable
version includes time, incline, and speed specifications for the cardio
workout and sets/reps and step by step instructions for the ab workout; I included my personal
training tips and exercise descriptions for the abs movements.
buy
For the week’s combo pack (meal plan & 5 workouts):
I dreamed of it, but then I worked hard for it. Having dreams is a wonderful first step, but without a plan of attack, dreams are just dreams. Make you dreams a reality today! “A journey of a thousand miles begins with a single step.” What small changes can you make today?!
Fitness Barbie Gym Style:
Top: Lululemon
Shorts: Victoria Secret
Tip of the Day: Drink more water for a flatter stomach! We’ve all heard to increase our water intake as a health benefit. The general rule of thumb is 8 8oz glasses of water per day; personally, because I workout almost every day and lead an active lifestyle, I try to drink around 1 gallon of water per day. Although water shows no nutritional benefit on the nutrition label, it has a large impact on your overall health. We are living and breathing due to the water we ingest and retain; our bodies are made up of water and that water is vital to the daily functioning of our cells and organs. Water also helps flush out harmful toxins within the body. My tip to drinking enough water is to ensure you’re drinking every hour; write right on your jug on even keep a food diary to ensure half your intake is ingested half way through the day!
Please answer this question! I am so confused regarding calorie intake with exercise 🙁
I often read that females must consume 1200 calories a day (any less would lead to starvation and counteract weight loss- which I understand and don't want to do.)
Lets say — you only consume 1200 calories per day and workout (burn approx 400 calories daily) then you have a net intake of 800 calories into your body for the day. And you need 1400 cals a day to maintain current weight you should have a deficit of 600 cals a day which would lead to about 1.2 lbs per week. (I think this is correct so far)…..
My question is… should you really have a net intake of 800 cals a day (taking into account exercise with dieting) or should you eat enough to have a net gain of 1200 calories intake per day including exercise (so eat 1600 calories and workout burning 400 cals per day)?
Is the first scenario with the 800cal daily intake considered starvation and counterproductive to healthy weight loss?
Thank you so much!