460 days

Sunday 3 August

Day maximum: 28,0 points
Day´s Bonuspoints used/saved: 29,0/0,0

Week´s Bonuspoints needed/saved (including activity points) : 1,0/30,8
Day´s excercise - cycling &Fitness: 60 + 90 minutes Activity points: 22,5
Accumulated Activity points: 8 points

(REQUIRED 6) water/tea: 8
REQUIRED 3) vegetables:3
(REQUIRED 2) fruit: 1
(REQUIRED 2) fat: 2
(REQUIRED 2) calcium: 2

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Not sure what I can say....

Today was my first day EVER in a gym. It was..................FANTASTIC. I have no shape, I have problems even doing a 2 mile pace on a tredmill, But what the heck. I put in a total of 90 minutes of fitness, including a warm up, 1 hour 10 minutets of Cardio, and a cool down.

There is no need to put any braincells to work for now,b ecause the machines do it all for me. I enter my weight, my age, the kind of program I want, and it monitors my heart rate and my progress. All it requires from me is just to GET MOVIN'.

I tried out the treadmill, the treadclimber, bicycle, and crosstrainer. I like the treadmill best, but the tread climber is fun too. The cross trainer is hard work with my weight, and is actually a hard excercise from a coordination perspective. But as I understand it it is a mix between cycling and running without the impact on your knees. Which is good for me.
The bicycle is easy actually. with all the cycling I do it is not that hard. All these machines are state of the art, and I enjoyed the euphoria of actually working up a sweat, and believe me, I DID. I have never seen my arms work up a swet, but this time they did. Watching others as I do my "thang" going so much faster and longer is quite a thrill for me. Sort of a glimpse intio my future?

For now I have worked out the following schedule (these include dressing etc. 20 mins)

1. Mon 07:00-08:45 AM - 1:45 mins (cardio & muscles)
leg press 40 kg (target: 60kg) (2 sets of 15)
leg abductor 45kg (target: 70kg) (2 sets of 15) TIGHTEN ABDOMINALS!
glute 20kg (target: 35kg) (2 sets of 15)
back ex 35kg (target: 50kg) (2 sets of 15)
2. Wed 04:45/05:45-06:30/07:00 PM - 1:45/1:30 mins (cardio)
3. Fri 07:00-08:45 AM - 1:45 mins (cardio) & muscles
crunch 20lg(target: 35kg) (3 sets of 30)
leg curl 20kg (target: 35kg) (2 sets of 15)
chest press 10 kg (target: 15kg) (2 sets of 15)
lat pull 20kg (target: 30kg) (2 sets of 15)
4. Sun 09:00-11:00 AM - 2:00 mins (cardio & swimming & sauna)
triceps 3kg (target: 5kg) (2 sets of 15)
biceps 5 kg (target: 7,5kg) (2 sets of 15)
torso 18 kg (target: 25kg) (2 sets of 15)
hamstring 18 kg (target: 25kg ) (2 sets of 15)

And I have been doing some websearching on some of the excercises I hope to do tomorrow.

1. Leg press

Sit into the leg press and get stabilized; have your feet up on the sled, bring your feet outside hip width apart. Lean back so that your back and your spine is nice and flat again the seat and make sure that your hip is nice and snug into the corner. Then go ahead and release the sled, bring it down, bring your knees towards each shoulder specifically and then I want you to exhale, pull your belly button in and push the sled away and push into your heels, drive the sled all the way up and then take another inhale as you bring the sled back down. Try to relax your neck and your shoulders as much as possible, really feel that your focus point is your pelvis with contact point of the seat and just keep driving and working with your legs. Go for two of 15 for the first 8 weeks just to get your body conditioned. When you finish your set, go ahead take a 30 second break before you begin the second set.

2. Leg abductors

Helps give lateral support and overall it adds to conditioning for your body and stability and will be necessary in progressing to other exercises. Have a seat so that your pelvis will touch the back of the seat. Make sure that your legs are out nice and long so that you don't feel cramped. Select a weight that is appropriate. Bring your hands down by your side, hold onto the handles, exhale, pull your belly button in towards your spine and you open your knees and your feet out to the side. Work smoothly and work as wide as you can. It's very important to work with your abdominals tightening each time, it'll add support to your obliques and also to the muscles that will work for stability in other exercises.

All of this keeps me focused on my eating as well. I believe my motivation has been kickstarted again. It is easier to do the right thing, eat the right thing. I am not yet saying it is easy, but certainly easier!-keeps fingers very much crossed- Thank you for all your support. Who would have thought, Me, ONCE 360 LBS GIRL, doing ftness in a Gym!! Me!! YAY!

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Breakfast
3,0 points (no added sugar)
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3,0 - 3 currant loaf slices

Lunch
8,0 points
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4, 0 -4 currant loaf slice
4,0 - 1 scoop Ben & Jerry

Diner
7,0 points
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5,0 - 1250 gr. smoked salmon
2,0 - 200 gr. salad, cucumber, peppers , avaocado

Various
0,0 points
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