fivebyevif

Okay, so, my workout routine. Which is working, might I add. It’s behind a link, so those of you who don’t care, don’t have to read it.

Patient History
I’m 32 and work in a sedentary career (the wonderful world of online gaming). Not a smoker, not a drinker, and I have no serious injuries or health conditions. I am a 5′3″ white female with 31% body fat. I weigh, as of this morning, 163 pounds. When I started seriously trying to lighten the load last summer, I was 178. I have lost the majority of my 15 pounds over the last six months. This accelerated when I got a trainer.

My diet is low-fat, low-calorie, high protein, and I keep my calories down to 1300 on my good days. I would not categorize it as low- or no-carbohydrate, though I do tend to avoid them because I, personally, do not find even high-fiber carbohydrates satisfying. I’d say something about protein being filling, but Gryph would snicker.

Because I like being physically strong (being single and owning a home practically demands it), I exercise five times a week. During weekdays, I usually go after 6 PM. On weekends, I usually get to the gym after 1 PM. The breakdown is roughly like this:

• Monday - Strength
• Tuesday - Cardio or Aikido
• Wednesday - Trainer (Endurance)
• Thursday - Strength
• Friday - Trainer (Endurance)
• Saturday and Sunday - Off (unless I miss a day, then they are used as make-ups)

Strength Routine
As with all strength routines, I always put 48 hours between each session. From start to finish, this usually takes me about 50 minutes…mainly because, toward the end, I’m waiting for machines to free up.

1. Upper Back - 3 Sets
Bent over row - 5 lb weights - 12 reps
Modified Push-ups - 12 reps

2. Arms I - 3 Sets
Standing Lateral Raises - 3 lb weights - 12 reps
Standing Front Raises - 3 lb weights - 12 reps

3. Arms II - 3 Sets
Bicep Curls - 8 lb weights - 12 reps
Tricep Dips - 12 reps

4. Core - 2-3 Sets
BOSU Crunches - 20 reps
Bicycle - 20 reps
Seated Oblique Twist - 10 lb medicine ball - 15 reps
Reverse Crunches - 12 reps
Back Extensions - Roman Chair - 12 reps

5. Legs - 3 Sets
Leg Curl - 60 lbs - 12 reps
Leg Extension - 60 lbs - 12 reps
Hip Abductor - 70?/80? lbs - 12 reps
Hip Adductor - 70?/80? lbs - 12 reps

Endurance Training
Endurance training is incorporated into all the routines that I do with my trainer. The endurance training is more or less identical to my strength training, but with lighter weights, and with cardio added (usually in the form of a Step Trainer that I step up and down on while doing exercises like bicep curls and raises). My trainer also has me do side and front kicks, squats, and lunges instead of the leg machines.

Cardio
When I can’t make it to aikido, I go to the gym. I usually do 40-60 minutes of medium-resistance cardio, divided between two or three machines. Because I have horrible knees, I stick to ellipticals, but I like running so much I will hit the treadmill toward the end to do a couple sprints.

I tend to also tack cardio on to my strength sessions…if I feel I’m up to it. I’ll start with 20 minutes of medium cardio, do the strength routine, and another 20 (or more) minutes of cardio if I think I’ve got the strength and patience for it.

Breakfast in a Cup
I need to end this with a recipe, dudes.

1 medium banana
1/2 cup non-fat yogurt
1/2 cup non-fat milk
1 T ground flax seed
1/2 cup frozen fruit of choice
1 serving fructose-sweetened whey or soy protein powder mix, vanilla or chocolate
3 ice cubes

In a blender, put the frozen fruit in first along with the flax seed, banana, and half the yogurt and milk. Blend until the fruit is blitzed, verily. Add the rest of the yogurt and milk, as well as the ice cubes, and blend until thick and creamy. Serves one.

Calories vary based on fruit and protein powder used, but my current version of this adds up to about 370 calories and 30+ grams of protein. If I use Greek yogurt (which has double the protein of regular), that protein estimates goes up even further. This keeps me full well into lunch, and it’s sweet but not too sweet, and it’s good for me. So — yum!