Here is my plan for getting fit(ter) in 2016!
Hi!
Do you have the same feeling as I do, after the Christmas days (turkey, salmon and brie) and the New Year's celebration (champagne, Dutch "oliebollen" (lit. "greaseballs", a kind of doughnut without a hole) and lots of snacks)? It is not so much the eating of a lot of good food, but I am more feeling the lack of exercise.....So my New Year's intention is getting fit(ter).
This is a pic of me on the 2nd of January 2016.
Not too bad but definitely needing some exercise!
So here is my plan for getting fit(ter). I am starting on Monday the 18th of January.
1. GOAL: I do not want to lose weight, as at my 65 kg at 1.80m I have a good weight. I just want to redistribute it a bit... more muscle, that is. Less fat. So right now I am interested in a fat analyzer, however, since I am out of money after all the presents, I am not buying it outright but I am bidding on it in the penny auctions, where I can hopefully get one at max 23% of the retail price.
To find out how you do that (and mind you, look at the WOW auctions!! You won't believe it!) Find my name there, because I have won several times (Topcat2015). Here is the link: Pricebenders penny auctions. Until I win I will stick to the tried-and-true method of pinching my underarm.
2. PROGRAM: Training is only useful if you actually carry it out. That is why I never set my goals too high! Therefore I will start building up my training program as follows:
*First and second week: 10 min short but intense weight workout for arms, legs and abs daily, but different exercises every day in the first 2 weeks (since it is snowing heavily I will leave the outside exercise for later). Also a half hour fast walk 3x a week. I keep score of what I actually do in my agenda. Here also I have my sights on a smart watch to track my activities, for I do not have one yet.
* For the 3rd and 4th week: Alternating every day: 15 min intense weight workout and 15 min. cardio training. Depending on the weather this will be at the gym or outside. I will do interval training. There are many types but I will stick to my current favorite: start with 5 min easy jogging; short walk; 150 m sprint; 100 m walk, repeat 3 times, maybe build up to more reps if I feel like it.
* Fifth and sixth week: now I should be breathing easier when running and exercising and even seeing some effect in the mirror. These weeks I should be up to 20 minutes alternating weight training and cardio exercise, again either outside if possible or on a running band at the gym.
After the 6th week I will evaluate and start up a new program.
3. WISHLIST: I have two items either of which I would really like to buy for at home, but really do not have the money for: a Crossfit trainer or a running band. I hate cycling, otherwise a stationary bike would have been an alternative. What I have already bought though and are really happy with is two items: regular 2 pounds weights and ankle/wrist weights. I have 2 pairs and use them both on my ankles and my wrists. I plan to buy some heavier weights, but that will have to wait until week 6!
4. GOOD INTENTIONS: I will record my progress every week. I will even record the specific exercises I have been doing-maybe it will help you find inspiration. Coming up next: How I remain motivated for training.
Update 17th January: I have kind of sneak-started with doing 10 min of exercise and a 23 min power walk through the snow. Just to get warmed-up. See ya tomorrow!
Update 6 March 2018: still exercising every day!
Do you have the same feeling as I do, after the Christmas days (turkey, salmon and brie) and the New Year's celebration (champagne, Dutch "oliebollen" (lit. "greaseballs", a kind of doughnut without a hole) and lots of snacks)? It is not so much the eating of a lot of good food, but I am more feeling the lack of exercise.....So my New Year's intention is getting fit(ter).
This is a pic of me on the 2nd of January 2016.
Not too bad but definitely needing some exercise!
So here is my plan for getting fit(ter). I am starting on Monday the 18th of January.
1. GOAL: I do not want to lose weight, as at my 65 kg at 1.80m I have a good weight. I just want to redistribute it a bit... more muscle, that is. Less fat. So right now I am interested in a fat analyzer, however, since I am out of money after all the presents, I am not buying it outright but I am bidding on it in the penny auctions, where I can hopefully get one at max 23% of the retail price. To find out how you do that (and mind you, look at the WOW auctions!! You won't believe it!) Find my name there, because I have won several times (Topcat2015). Here is the link: Pricebenders penny auctions. Until I win I will stick to the tried-and-true method of pinching my underarm.
tripleclicks.com2. PROGRAM: Training is only useful if you actually carry it out. That is why I never set my goals too high! Therefore I will start building up my training program as follows:
*First and second week: 10 min short but intense weight workout for arms, legs and abs daily, but different exercises every day in the first 2 weeks (since it is snowing heavily I will leave the outside exercise for later). Also a half hour fast walk 3x a week. I keep score of what I actually do in my agenda. Here also I have my sights on a smart watch to track my activities, for I do not have one yet.
* For the 3rd and 4th week: Alternating every day: 15 min intense weight workout and 15 min. cardio training. Depending on the weather this will be at the gym or outside. I will do interval training. There are many types but I will stick to my current favorite: start with 5 min easy jogging; short walk; 150 m sprint; 100 m walk, repeat 3 times, maybe build up to more reps if I feel like it.
* Fifth and sixth week: now I should be breathing easier when running and exercising and even seeing some effect in the mirror. These weeks I should be up to 20 minutes alternating weight training and cardio exercise, again either outside if possible or on a running band at the gym.
After the 6th week I will evaluate and start up a new program.
3. WISHLIST: I have two items either of which I would really like to buy for at home, but really do not have the money for: a Crossfit trainer or a running band. I hate cycling, otherwise a stationary bike would have been an alternative. What I have already bought though and are really happy with is two items: regular 2 pounds weights and ankle/wrist weights. I have 2 pairs and use them both on my ankles and my wrists. I plan to buy some heavier weights, but that will have to wait until week 6!
4. GOOD INTENTIONS: I will record my progress every week. I will even record the specific exercises I have been doing-maybe it will help you find inspiration. Coming up next: How I remain motivated for training.
Update 17th January: I have kind of sneak-started with doing 10 min of exercise and a 23 min power walk through the snow. Just to get warmed-up. See ya tomorrow!
Update 6 March 2018: still exercising every day!
Comments
Post a Comment