Show us your Life: Weight Loss, Diet Tips, Workout Ideas

My sisters are probably cracking up reading this because I have never been one to be serious about "working out." I've been very lucky and never really struggled with my weight (other than in college) but I work out for other reasons. Other than wanting to feel good, I have a bad back. Working out is the only thing that has kept my back in good shape and I notice that when I drop the ball on going to the gym, I start to hurt.
I'm very lucky and have a good friend, Whitey, who has a love for fitness. He used to be a personal trainer and just has a knack for all things health related. So he built a plan for me based on what I need to do to achieve my goals (fight fat, build
muscle and keep my back in shape.)
My Workout Plan-
Let me say, I've come up with every excuse not to work out! Truth be told, this is my daily motivation:
-I live in Dallas where it's swimsuit season 5 months out of the year.
-Working out keeps my back in shape better than medicine ever did.
-If I don't work out, I either become skinny flab or I gain weight and get a puffy face. And the puffy face/skinny calves combo does not cute on me!
I love the feeling I get after I work out and I love seeing change in my body. Plus, I know I'll regret if I don't.
Whitey told me to lift heavy weights 2-4x a week. I usually do 2 sets of 10-12 reps. The last 2 reps are HARD!! I lift at home b/c the weight room at the gym scares me and I think I look weird when I work out. (And if I have the weights at home, then there is no excuse to skip my work out!) I alternate between upper and lower body so I end up lifting both areas 1-2x a week. It depends on how my back feels and how sore I am.
I do cardio 3x a week for 30 minutes each session. And I really DO NOT LIKE cardio. But I have a new found love with the treadmill. I love walking on an incline b/c you burn more calories and tone your legs on top of getting the benefits of cardio. It's like a 2 in 1 workout!
Diet- Protein helps build muscle so I eat a lot of it. In the summer, dinner is often fish, brown rice and steamed veggies. I really like to cook and I spend a lot of time looking for healthy recipes.
Pirate's Booty is my favorite snack and apples, grapes, cottage cheese, and nuts are filling and healthy "mini meals". A great snack is cottage cheese and sliced apples sprinkled with cinnamon. YUM!!
My diet is hardly perfect...I have a weakness for Diet Coke, I drink alcohol, and if I see 100 Grand candy bar, I'm eating it. Tex-Mex is my favorite food group. :o) I have an abnormal love for lemon bars, lemon cookies, lemon cupcakes (anything lemon basically) and if I gain a pound or two over it, then I'm fine with that. It's worth it!
These are some other tips Whitey gave me:
- Trade in your "whites" for whole grains. Brown rice, whole wheat pasta, whole wheat bread, etc.
-Lift heavy and do fewer reps. You'll build more lean muscle and don't worry about getting big. Women don't have the hormones for that. (And if ya'll do get big, I know where he lives!!)
-Eat something every 3-4 hours even if it's just a piece of fruit or granola bar. This will keep your metabolism up and prevent binging later.
- Use your time in front of the tv. Do abs, stretch, get on an exercise bike if you have one.
- Park far away from your destination. It sounds silly but if you can't get to the gym, then try to walk as much as you can that day.
- Drink as many ounces of water as at least half your weight per day. Drink it throughout the day to remain hydrated.
-Avoid dieting. Make lifestyle changes.
-Be realistic. If you eat a cookie, your day is not ruined. Instead, eat a healthier dinner or add 5 minutes to your workout.
-Be honest with yourself. Write things down to keep track of your workouts and eating habits. Calorie Counter is a free website where you can track your calories and workouts. I used it last year to get in shape for my best friend's wedding and it was great!
-Don't get obsessed with the scale. Pay attention to how you feel and how your clothes fit.
I hope this gives ya'll ideas! Thanks for stopping by. :o