Not much changed this week from the week prior. My diet stayed the same at 1600 calories with high protein at 225gm and varying levels of carbs and healthy fats. All dependent on the energy I use that day. 100-125 gm carbs.
For more on my diet strategy, click here: http://youtu.be/HM-xC3-E4og
Still doing double AM/PM sessions to split up the cardio to maintain my muscle mass. BCAA is a key supplement for preserving my muscle and I also consume 10gm of it after my AM workouts for every 2 hrs until my first lunch meal. I love intermittent fasting!
HIIT – High intensity interval training plays a role for only 5 mins when I have enough energy prior to my steady state low intensity fat burning cardio.
1) Kettlebell swings 3×20
2) Rowing 1000 meters (love CrossFit for teaching me this!)
I’ve done a poor job at ab twists exercises, physical therapy exercises, and really killing my abs. I need to pay attention to the abs and cardio this coming week!
ARMS (Start time 2:30)
Check out some of my arm exercises for triceps and biceps.
1) Dips (Weighted)
Superset Triceps Rope Pushdown
2) One Arm Reverse Tricep Cable Pulldowns
Superset Skull crushers (French Curls)
3) Close Grip Bench Press
4) Bench Dips (Weighted)
5) One Arm Cable Tricep Extension (Behind the Head)
1) Standing Barbell Curl (very standard for building mass / muscle size)
2) Reverse Grip Pull-ups (great to do these before barbell curls!)
3) Incline Dumbbell Curls (Love these in all variations for definition)
4) One Arm Incline Preacher Curl
5) Double Biceps Cable Curl …These just look cool because you can see your guns pop 😉
… an exercise not shown that I actually do like is single arm cable bicep curls facing AWAY from the weights
There’s nothing crazy about most of these exercises. You don’t always have to be creative. Do what works, just make sure you use correct form and really focus on the mind muscle connection to get that contraction! 🙂
Next WED: Getting CUT & SHREEDED… and Weekly progress update of course!
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Abs Workout – 6 weeks out
Posing Practice – 8 weeks out
Daily Regimen – 9 weeks out
Intensity & Mindset – 10 weeks out
Cardio HIIT & Steady State 11 weeks out
Strong Woman Heavy Weightlifting 12 weeks out
Diet / Weight Loss – Bodybuilding Competition 13 weeks out
See my Intro/Background Video 14 weeks out
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Thanks again for watching!
Hi I’m Mimi! My goal is to help you discover new ideas & strategies to apply to your own eating and fitness goals.
EAT Not Diet helps people who want a sexy, toned body to lose weight, keep it off, and improve their lives through nutrition and lifestyle wellness coaching.
There is no one magical diet that works for all! Diets are broken!
BIO: Founder & CEO of EAT Not Diet, 3x Nationally Qualified Bodybuilder in NPC Figure Division, Netflix Ultimate Beastmaster Team USA, NBC American Ninja Warrior, Fitness Nutrition Specialist, Certified Coach Practitioner – Lifestyle Wellness, Huffington Post Blogger, Team BPI Sports YouTube Reviews, and Fitness Model with 15 yrs experience as a food loving meathead 🙂 Isopure “More Than Muscle” Semifinalist. Transformation Winner for Hydroxycut Nutrition and Muscle & Fitness Hers Magazine. Featured in FLEX Bodybuilding Magazine and Natural Bodybuilding & Fitness Magazine.
BPI Sports 20% Off Code: MIMI
Schedule: Bi-weekly on Wednesdays. Additional videos periodically.
A Easy But Effective Way To Lose Weight After 40, 50 ,60
When you are making an effort to get in shape, motivation is paramount. Setting goals and getting excited about them is something you need to do. Make sure you keep your exercise routine as fun as possible for quality results. Make the idea of exercise rewarding rather than disdaining. Use the ideas in this article and you will be well on your way to making exercise fun.
If you typically do not listen to music when you are working out, you should definitely try it out. Music will help you pick up the pace. It will boost your energy, lift your spirits, and get those toes tapping to the rhythmic beat. You will find you can have fun exercising when you have the music to help keep your mind off of the work you are doing.
Take along a buddy or two whenever you want to go exercise. This will make exercising more fun because it will feel more social. When you are working out with a friend, time will pass much more quickly. Having someone come along is motivating. You might be surprised by how much fun you and your friends can have while exercising together.
If you are interested in making your exercise routine a little more entertaining, consider purchasing video games that you can use to work out. These games will interest your entire family. You will not feel like you are working out if you do an activity that you enjoy. When you play the game, you won’t even be aware of the sweat, and you may even work out longer.
Part of your fitness plan should include buying some flattering workout clothes. Nothing can be worse than using an old pair of sweats and working out in them. Exercise clothes that fit and are flattering can help you look forward to exercising.
Repeating, repeating, repeating the same workout is boring, boring, boring. Shake things up. Productivity is affected by boredom. Without the proper motivation, you might stop altogether. Changing a workout routine around regularly is a good idea to keep things fresh. Variety is important to keeping yourself interested in work outs. Once you stop your exercise routine, it is extremely difficult to regain your motivation to start again and any benefits you have achieved may soon be lost.
Treat yourself to a reward each time you reach one of your goals. This will help you stick to your weight loss plan. Something as small as a bar of your favorite type of chocolate or a new pair of socks is perfect for a reward. When trying to think of an appropriate reward, you have to make sure it is something that you will really anticipate and will not have trouble obtaining. You should do everything you can to keep your enthusiasm high.
You don’t have to settle for mundane workouts that don’t excite you. One key the enjoying your workout is having the right attitude going in. Take a new attitude toward fitness by applying these helpful ideas.