My plan is going to be to focus on cardio to burn that Wiener schnitzel fat off. Starting for the end of July-August I'll be running 15 minutes, doing elliptical 15 minutes, and doing the bike 15 minutes. For those days that I'm not able to go to the gym I will do a 45 minute run. I will have one rest day a week. From September-October I will be switching to a 30 minute run, 15 minutes on the bike/elliptical, and then 15 minutes of toning all around (legs, arms, abs). On those days without gym access I will do an hour run. November-December I will be doing a 30 minute run and 30 minutes of toning. Lack-of-Gym days will be a 30 minute run (probably in the snow...oh well) and 15-30 minutes of sit-ups/push-ups at home. My diet won't be super planned out, but I will be cutting out soda, desserts (with a few exceptions occasionally), and as much greasy/fatty food as possible.
Working out every day can be a little hard and monotonous, and dieting is sure as heck hard too, so here are some tips on how to be motivated and how to make your work out fun.
1) set goals. It's super hard to succeed in things when you don't have goals. Set a goal weight of how much you want to lose or how many miles you run or how much you deadlift. Goals are important. Set a date and say that by that day, you will have lost 10 pounds or deadlifted 500 pounds or run 5 miles in 30 minutes.
2) find a friend willing to do it with you. Someone to keep you accountable for what you ate/if you worked out is super helpful. It also makes it more fun when you have someone to talk to, and it's good to talk about your goals and success with someone who supports and encourages you.
3) have good music. I don't know about everyone else, but I can't run without music. I have to have really good, upbeat music to focus on or I get bored. Find good music that makes you excited.
4) don't get discouraged. If you don't meet your goals on time, it's not the end of the world. You can still meet them, and you can succeed.
5) don't forget why you're getting in shape. Whether its to feel better about yourself, to be healthy, to look good, don't lose sight of that. Remember when you're tired and busy that you work out because it is for you. Not for anyone else. This is your choice, and it is important to feel good about yourself. Remember that one big goal and how good you will feel physically and emotionally when you reach it.
6) be determined. You can't go at it half-hearted, you won't make progress. You have to decide you want to meet those goals you set, make the choice. You can't sit on the fence and lose those pounds or beat those PR's, you have to be running through the fields and leaping over the fences you come to.
7) make a plan. Know when you walk into the gym what you are going to do and for how long. Plan your rest days, plan which weights you'll lift, what trail you'll run. I know from personal experience, walking into the gym without a plan of what to do makes your work out 50% less effective.
I hope this encouraged you some...I will be keeping you updated on my goals and when I reach them probably bi-weekly. May your work-outs be hard and sweaty, and may your goals be met! Happy shaping!
