I eat too much: that’s why I’m fat. I know this and I’m working on it.
I’m quite healthy but weak, and I want to be able to hike, bike, and run strong. I’d like this sub to approve my 99% no-equipment exercise schedule which is the RR with a touch of YAYOG to replace a couple of the opening exercises. Would you be so kind as to lend your opinions if this is a smart weekly plan for my goals? Thank you so much in advance.
GOALS: fat loss, and muscle retention w/newbie strength gains.
M/W/F:
STRENGTH TRAIN
(pairing and reps same as RR)
- Dynamic warmup
- Pair 1: Assisted Let-Me-ups (under a table, overhand grip) + Squats
- Pair 2: Assisted tricep dips + RDL
- Pair 3: Let-Me-ins (or assisted Let-me-ups under a table, underhand grip) + incline Pushups
- Triplet: Forearm plank + Banded Pallof + Reverse hyperextension
- Stretch
T/Th:
- WALK (2-3 miles at lunch)
- RUN (2-4 miles with beginner group)
Sat:
- REST and coffee
Sun:
- Hike, bike, trail... no plans; something fun and adventurous.
Thanks for all the support!!! Editing to add a little stat info:
- I’m 40 / female / 5’8” / 165lb
- I’m a recovered bulimic (binge/restrict, professionally managed) and I have trouble with “stopping at a few anything” because I love the taste of food.
- My current diet is largely wholesome and healthy, but weekend food binges are an issue (see above).
- The only part of the plan I don’t already do is the Strength Training section. I’m fairly active for an average person.
I’m quite healthy but weak, and I want to be able to hike, bike, and run strong. I’d like this sub to approve my 99% no-equipment exercise schedule which is the RR with a touch of YAYOG to replace a couple of the opening exercises. Would you be so kind as to lend your opinions if this is a smart weekly plan for my goals? Thank you so much in advance.
GOALS: fat loss, and muscle retention w/newbie strength gains.
M/W/F:
STRENGTH TRAIN
(pairing and reps same as RR)
- Dynamic warmup
- Pair 1: Assisted Let-Me-ups (under a table, overhand grip) + Squats
- Pair 2: Assisted tricep dips + RDL
- Pair 3: Let-Me-ins (or assisted Let-me-ups under a table, underhand grip) + incline Pushups
- Triplet: Forearm plank + Banded Pallof + Reverse hyperextension
- Stretch
T/Th:
- WALK (2-3 miles at lunch)
- RUN (2-4 miles with beginner group)
Sat:
- REST and coffee
Sun:
- Hike, bike, trail... no plans; something fun and adventurous.
Thanks for all the support!!! Editing to add a little stat info:
- I’m 40 / female / 5’8” / 165lb
- I’m a recovered bulimic (binge/restrict, professionally managed) and I have trouble with “stopping at a few anything” because I love the taste of food.
- My current diet is largely wholesome and healthy, but weekend food binges are an issue (see above).
- The only part of the plan I don’t already do is the Strength Training section. I’m fairly active for an average person.