Fat Loss Project Day 3, Sept.16/09 Results

Cardio Intervals

Warmup: 5 minutes - 3.6mph x2 times

Intervals: 2 min. high @4.6mph x2times

2:45min low @4mph x 2times



Exercises

Prisoner Squat - 3 sets 13reps x3times rest 120sec - 2sets 13 reps x2times

Bench Step-Ups - 3 sets 13 reps x3times rest 120sec - 13 reps x 2 times

Pushups (wall) 3 sets 13 reps x 3 times rest 120 sec - 2 sets 13 reps x 2 times

Burpees (jump) 3 sets 13 reps x 3 times rest 120 sec - 2 sets 13 reps x 2 times

Bench Dips (kneebent) 3 sets 13 reps x 3 times rest 120 sec - 2 sets 13 reps x 2 times

Get-Ups (no wt) 3 sets 13 reps x 3 times rest 120sec - 2 sets 13 reps x 2 times

Question: Pushup wall - Do you take your hand off the wall, stand straight and repeat? AlsoShould feet stay flat through the whole exercise. Mine came up.

Get-Ups(modified) - Lie flat on mat. Bend knee and hand straight up. Both on same side. Oppposite this, roll onto side, arm straight on floor and using as leverage, boost yourself to sit



Nutrition

Breakfast 7:30am 1 cup of oatmeal with shredded apple and 1 Tbsp. almonds, nutmeg and stevia. Forgot the flax

Morning snack: 1/2 cup of yogurt with 1/2 cup strawberries

Lunch 2pm - 2 cups of lettuce mixed with 1 cup vegs, 2 oz canned tuna. Dressing 2 tsp of mayo with apple cider and 1 tbsp of flax added. . 1/4 of a cantalope

No afternoon snack - not hungry

Dinner: 6:30- 1 cup of lettuce, 1 cup of vegs. 1/2 cup of tuna fish. dressing 2 tsp mayo with apple cider vinegar.

Evening Snack 8:15pm - 1/2 an oz of walnuts.

Drank 2 liters of water