Tone It Up
Tuesdays: a long blab about working out.
I have had a
battle with keeping weight off my whole life. I finally got to a point in my
life when I got older, where I started keeping the weight off from working out
and taking care of myself. Actually, when I was about 9 years old, the doctor
started warning me about Diabetes, since it ran in my family so thick. So I had
to start cutting the sweets and taking care of myself at a young age. I mean, everyone
should. It’s just always better to live a healthier lifestyle. (Although, chocolate,
fried foods and sugar are always a fun thing; D). So through the years I have tried all kinds of diets and things like that.
Earlier this year I tried doing a diet called
the HCG diet by Wellgenix. It’s a 3 week program in which you take HCG drops 3
times a day and go on a 500 calorie a day, low carb, low sugar diet. I know
your probably thinking “500 calories???? Really???” But it’s actually not that
bad. I did it. And lost 7 inches in my waist total. The HCG curbs your appetite
so the lack of calories actually didn’t affect me that bad.
You can’t go too hard on your workouts though. You will get tired if you do. I say
do VERY low impact weight workouts and a medium impact cardio workout and basic
crunches. That’s what I did. Any more than that
can make you feel very worn out.
Now the way your meals are set up are two
meals a day, no breakfast and 2 snacks. 1 for in between meals during the day and 1 at night. Usually try to keep
your meals 200 calorie per meal and 50 calories per snack. Now if you get less than
500 in one day than THAT’S OK. It will not hurt you. NEVER eat unless you are
hungry. Keep your carbs under 30 a day. Same for sugars. And try to not go over
15 grams of fat a day.
So the workout I did on this diet was the
elliptical. For those of you who are wondering what this is……… Here you go
Ok so what I did for Arm weight workouts was
pretty basic. Any basic arm workout will work. I really like this one. I still
use it to this day. http://www.shape.com/celebrities/interviews/marisa-millers-supermodel-worthy-ab-workout?page=1 It’s more of a higher impact then
most weight workouts for women, but I guess it all depends on how heavy the
weight is that you will be using. Make sure you use a weight that is heavy
enough to have an impact, but is also comfortable. I use 8 pounds. They say
that when you do weights on certain muscles, to wait 48 hours to do it again.
So it will give you time for your muscle to re-build. So one day do arm
muscles, next day do legs, then arms, then legs, I think ya get it nowJ.
Ok so moving on to the leg workout. The leg
weights I did were pretty basic. Since these are your legs you don’t want to go
on to heavy of a workout since you’re eating 500 calories a day and you’re
using your legs for cardio too. Like I said…..You do NOT want to get wore out. It’s
easy to get that way on such a low calorie diet. So anyways, the leg workout I
did while on this diet went like this:
10 lunges on
each leg while using 8 pound weights.
10 squats
using 8 pound weights.
10 deadlifts
using 8 pound weights.
Wall squat
for one minute.
Hip raises
for 1 minute.
Side leg
lifts for 1 minute on each side.
Repeat once
again after completing.
And
that was what I did to tone up the legs!
So
now I guess we are moving on the abs. Some people say to not work abs every day,
but others say to do it every day. I do it every day. My ab workout is somewhat
simple. Goes like this.
10
basic crunches
10
sit ups
10
basic crunches
10
sit ups
10
basic crunches
10
leg lifts.
-Stretch-
10
basic crunches
10
right side crunches
10b
basic crunches
10
left side crunches
10
basic crunches
10
leg lifts
1
minute plank
30
sec side plank – each side.
-Stretch-
Do this twice a day. Once in the morning once at
night.
So that’s all I did for working out. Now I’m gonna
show you some things I did for the diet. Good easy things for lunch I usually
did were the Hillshire Farm Grilled Essentials Chicken Breast. They are already
cooked and seasoned all you have to do is throw them in the microwave for 60
seconds! They are only 120 calories, 19 grams of protein, 2 grams of fat and
only 2 grams of carbs. You can check it out here http://www.hillshirefarm.com/products/grilled-chicken/ you can find these at any grocery store (Wal-Mart,
Kroger, etc.). I usually would have one of these and a green vegetable. And I
would do this for lunch and dinner.
Another thing I
would do for my meals was seafood. I loved Gorton’s grilled tilapia. It’s only
80 calories and is very low carb – low fat. You can check it out here! http://gortons.com/product/signature-grilled-tilapia And I would usually eat a green veggie with this.
Now I know you’re
probably getting tired of the green veggies since you probably want starches!
So a good replacement is mashed cauliflower. Yes I said that. Mashed
Cauliflower....... I know if you don’t like cauliflower, your probably thinking “GROSS”…….
But actually, it tastes NOTHING like cauliflower! It is the same taste and
texture of mashed potatoes. And is extremely good. Basic Mashed Cauliflower……
One of my all-time favorite side dishes !
Ingredients:
1 head of cauliflower
I Can’t Believe It’s Not Butter butter spray.
Hidden Valley Ranch powder.
Salt and pepper.
Process:
Rinse cauliflower under cool water.
Trim florets from the base of the cauliflower.
Place a steamer basket in a large soup pot and fill
the bottom of the pot with water.
Place cauliflower florets into the steamer basket,
cover with a lid and turn burner onto medium heat.
Steam cauliflower until fork tender. About 10-15
minutes.
Place steamed cauliflower into a food processor or
high speed blender.
Open the butter spray and pour until it tastes to your
liking. Stir the cauliflower, then put a tablespoon of the ranch powder and stir. Add salt and
pepper if you desire.
There you go! It is a great side to have with your
meals on a low carb diet and is WONDERFUL.
For snacks I
would usually eat strawberries and chocolate…….Your probably thinking “Is she
crazy?” But actually I found this company that makes chocolate dips, sauce,
caramel dip, salad dressings, marshmallow cream and more! That has literally
NOTHING in it. NO carbs NO sugar NO fat NOTHING. Adn it is AMAZING! It’s called Walden Farms and
is great for dipping fruit in for those who are not fans of just regular fruit.
Here is the site for them http://www.waldenfarms.com/ you can buy these at stores such as Kroger, Rice
Epicurean, Whole Foods, Randall’s, etc.
So your probably
wondering what veggies you can eat and what you can’t eat on this diet….. So I
am going to give you a list. List of Veggies for this diet: http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm
Now comes fruit. This is the list of fruit you can eat
on the diet. http://lowcarbdiets.about.com/od/whattoeat/a/whatfruit.htm
Well I as wonderful as this chat has been, I guess my
blab is done here. Here is a link to where you can buy the HCG http://www.physicaladdictions.com/Weight-Loss/HCG
NOTE: If you
live in the Webster, Lamarque or Pearland area, then I DEFINITELY recommend you
visit TransforME Fitness Studio. It is professional quality fitness that you can’t
get anywhere else! Check it out! http://www.bodybyfrancesbootcamp.com/
You will not be disappointed! They are AWESOME!
Well lovelies, I’ve enjoyed writing todays blog and hope it helps you beautiful
ladies out. Remember, lose weight for YOU and your health, not because of the
nasty, negative things people say. Because we are Women. And we are ALL
BEAUTIFUL <3
Have an amazing day
Love, Abby Gough XOXO
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