Fitness & Nutrition Principles of Carolyn

I've been working on this for some time...the exercise plan, that is. So I'm posting what I'm going to do...let's hope I have the gumption!

Fitness & Nutrition Principles

Fitness Principles

Cardio: 45-60 minutes six days a week (mix it up so as not to do the same type of cardio daily)
Weights: (see exercise plan below)

1.Three days of full body compound exercises supplemented with smaller muscle exercise in superset/cardio interval style with four sets of each exercise.
2.1 minute rest between sets
3.Keep a journal of progress

Nutrition Principles

1.Drink eight 8oz glasses of water daily (not including replenishing of water loss during work out)
2.Eat five small means every 2-3 hours
3.Eliminate sugars except for one snack daily
4.Maximum of 1200 calories daily (approximately 200 calories per meal plus sugar snack)
5.Eliminate soda
6.Eliminate whites (flour, bread, pasta) stick with whole grains only
7.Eat a protein and complex carb at each meal
8.Reduce processed foods as much as possible and increase veggies
9.Take multi-vitamin and calcium twice daily
10.Take Flaxseed or Fish oil daily
11.Keep a journal

 


Monday (approximately 45 minutes)
EXERCISE
Bench Press
Lunges
Crunches
Squats w/Bicep Curls
Military Press
Back Extension
Push Ups w/One Arm Raise
Plank
Dead Lifts


Wednesday (approximately 50 minutes)
EXERCISE
Bent-over Rows
V-Sits
Lunges w/Side Shoulder Raise
Captains Chair
Leg Press
Chest Press
Inner/Outer Thigh
Push Ups
Leg Extension
Oblique Twists

Friday (approximately 50 minutes)
EXERCISE
Cable Row
Walking Lunges
Tricep Pull Downs
Lat Pull Down
Barbell Shoulder Press
Cable Crunch (Abs)
Barbell Bicep Curls
Squats
Bent-Over Low Pulley Side Lateral
Leg Press