Week 1: Day One

The book states that you should do strength training 3 times a week, cardiovascular exercises 2-3 times a week, and abs exercises 2 times a week. I will change my plan a little!!!! I think i will do strength training 4 times a week & cardiovascular 2 times a week ( and ab exercises 3 times a week). I think its ok to change it a little bit as long as you don't go overboard with it.

Here is what i ate today:

Breakfast: Steel cut oats, half a banana mashed in, tbsp raisins, 1 tbsp ground flaxseed.
Snack: Smoothie (frozen blueberries, strawberries, 2 tbsp lowfat yogurt, 1 tbsp whey protein, 1/2 cup 1% milk)
Lunch: Small salad ( with chicken, strawberries, some blue cheese, pecans, apple, dried craisins and raspberry walnut dressing). I love this salad!!!!!
Snack: Vanilla protein shake and some grapes
Dinner: Quick pasta salad with salmon, spinach, carrots,onion
Snack: One rice cake and 1tbsp of peanut butter ( i dont have the organic kind yet, hopefully tomorrow i will buy some).

From now i think i will start taking pictures because its much more fun looking at pictures...it makes a blog much more interesting!!!!

For the workout, i followed the book and this is what i did today:

• Traditional Crunch [12-15 reps, one set]
• Bent Leg Knee raise [12-15 reps, one set]
• Oblique V-Up [10 on each side, one set]
• Bridge [1 or 2, one set]
• Back extension [ 12-15 reps, one set]

These five exercises above target the whole ab area.

• Squat
• Bench Press
• Pull down
• Military Press
• Up right row
• Triceps pushdown
• Leg extension
• Biceps curl
• Leg curl

All these exercises i did 12-15 reps and two sets of each with 30 seconds rest after each rep.

Note: after each week you intensify the workouts by adding more sets or intensifying the exercises ( eg by adding weights while squatting).