I am 5'3" tall, medium framed, and 29 years old (as of 7/2003).
Exercise
- Sunday - 30-45 minutes cardio
- Monday - 30-45 minutes cardio, 30-45 minutes weight training, 10 minutes abs
- Tuesday - 30-45 minutes cardio
- Wednesday - 30-45 minutes cardio, 30-45 minutes weight training, 10 minutes abs
- Thursday - 30-45 minutes cardio, 30-45 minutes weight training, 10 minutes abs
- Friday - Rest day
- Saturday - Yoga
Extended Exercise Goal: Interval training 1x/week, building to 2x/week
- Warm up five minutes on elliptical, 50% intensity
- First interval - curls, forward raises, lateral raises - 5 lb weights, one set of 10-12 each
- Elliptical - 70% intensity, one minute
- Second interval - curls, forward raises, lateral raises - 5 lb weights, one set of 10-12 each
- Elliptical - 70% intensity, one minute
- Third interval - curls, forward raises, lateral raises - 5 lb weights, one set of 10-12 each
- Elliptical - 80% intensity, one minute
- Fourth interval - tricep kickbacks, chest press - 5 lb weights, one set of 10-12 each
- Elliptical - 80% intensity, one minute
- Fifth interval - tricep kickbacks, chest press - 5 lb weights, one set of 10-12 each
- Elliptical - 80% intensity, one minute
- Sixth interval - tricep kickbacks, chest press - 5 lb weights, one set of 10-12 each
- Elliptical - 80% intensity, one minute
- Seventh interval - leg extensions (20 lbs), lunges (holding 5 lb weights) - one set of 10-12 each
- Elliptical - 80% intensity, one minute
- Eighth interval - leg extensions (20 lbs), lunges (holding 5 lb weights) - one set of 10-12 each
- Elliptical - 70% intensity, one minute
- Ninth interval - leg extensions (20 lbs), lunges (holding 5 lb weights) - one set of 10-12 each
- Elliptical - 70% intensity, one minute
- Tenth interval - leg curls (10 lbs), squats (holding 5 lb weights) - one set of 10-12 each
- Elliptical - 70% intensity, one minute
- Eleventh interval - leg curls (10 lbs), squats (holding 5 lb weights) - one set of 10-12 each
- Elliptical - 70% intensity, one minute
- Twelvth interval - leg curls (10 lbs), squats (holding 5 lb weights) - one set of 10-12 each
- Elliptical - 70% intensity, one minute
- Cool down - three minutes 50% intensity on elliptical, then a lot of walking around and drinking water
Nutrition
I was tracking food intake here, but while I still think it's a valuable tool, I think I became too obsessed with calories and the tracking became counter-productive..
Stats:
Ideal Weight/BFI: 112 pounds to 141 pounds, with total body fat between 19 percent and 24 percent.
Goal Weight: 115 lbs.
Goal BFI: 19%
Body Mass/Body Fat Index (Calculators here and here.)
|
DATE
|
BM
|
LOSS/GAIN
|
BFI
|
LOSS/GAIN
|
|
8/1/03
|
23.6
|
N/A
|
27.1
|
N/A
|
|
?/?/?
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|
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|
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Weights:
|
DATE
|
WEIGHT
|
LOSS/GAIN
|
FROM GOAL
|
|
9/1/02
|
135
|
0.0
|
20
|
|
10/12/02
|
132
|
- 3.0
|
17
|
|
10/23/02
|
131.5
|
- 0.5
|
16.5
|
|
11/15/02
|
131.5
|
0.0
|
16.5
|
|
11/21/02
|
130.5
|
- 1.0
|
15.5
|
|
3/31/03
|
133.0
|
+ 2.5
|
18
|
|
4/18/03
|
132.5
|
- 0.5
|
17.5
|
|
4/27/03
|
130.5
|
- 2.0
|
15.5
|
|
7/17/03
|
133.5
|
+ 3.0
|
18.5
|
|
8/15/03
|
132.0
|
- 1.5
|
17.0
|
|
?/?/?
|
|
|
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Measurements (in inches):
|
DATE
|
BUST
|
CHEST
|
WAIST
|
HIPS
|
THIGHS
|
CALVES
|
UPPER ARM
|
BUTT
|
LOSS/GAIN
|
|
7/17/03
|
37
|
33
|
30
|
35
|
23
|
13
|
12
|
37
|
N/A
|
|
?/?/?
|
|
|
|
|
|
|
|
|
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How to do Measurements:
- Bust (around bust and back at nipple line, tape parallel)
- Chest (under breasts as high up as possible, tape parallel)
- Waist (at smallest point)
- Hips (at widest point)
- Thighs (at biggest point)
- Calves (at biggest point)(L)
- Upper Arm (at largest point above elbow)(L)
- Butt (from biggest point in profile around to front, tape parallel)
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