Got a promotion at work... more time unfortunately...

Brocksterdanza

Also, we have an eliptical in home as well as insanity, etc. Would i see weight loss if i were to add weight lifting to a 4 day cardio routine? I'm messing around with about a 750 a day deficit in planning. See what you think about this...

Sunday- 45 min weights before church.... elliptical in evening or a neighborhood walk...

Monday- elliptical

Tuesday- up at 5... gym followed by evening elliptical or neighborhood walk with fam

Wed- off

Thursday- up at 5... see tuesday

Friday- elliptical

Sat- heavy gym day

Seem reasonable?

kshama2001

Brocksterdanza wrote: »

Valid on the meal prep... my wife does this a great deal... one thing... how do you keep the chicken from getting that slimmy texture come wed or thursday? It grosses her out, thus she doesnt do much chicken... which is my fav.

I used to batch cook chicken on Sundays and it was definitely still fine on Wednesdays and I often had it Thursday as well.

I stored it in glass containers.

LPflaum

Brocksterdanza wrote: »

Valid on the meal prep... my wife does this a great deal... one thing... how do you keep the chicken from getting that slimmy texture come wed or thursday? It grosses her out, thus she doesnt do much chicken... which is my fav.

cook em and freeze em. pull them out 24-48 hours before you plan to eat them so they can thaw in the fridge. I love chicken, turkey and meatballs (these are GREAT to make in a gigantic batch, freeze and thaw). You can even poach shrimp, freeze and let it thaw for shrimp cocktail. If you portion the cocktail sauce right and choose one that's low in corn syrup (or make it yourself!), it makes a great meal. I also supplement my protein intake with purdue shortcuts (these keep forever, in part due to the epic amount of sodium in the seasoning), or pre-sliced deli meat, which always seems to be on sale. My local publix sells a great pre-cooked chicken sausage that I love. I also know a contingent of people who swear up and down on boiling 12 eggs at the beginning of the week and eating 2-3/day. I don't do this, primarily because I can't stand boiled eggs, but also because eggs have a lot of fat (5g/egg), so it screws up my macros. My SO hates the yolks, so he just pops them out- problem solved. I'm also a huge believer in putting big old pork butts in the slow cooker, making pulled pork, portioning and freezing. Again, BBQ sauce is a freaking calorie bomb, so making your own (preferably vinegar based) will save you a ton of calories.

LPflaum

Brocksterdanza wrote: »

Also, we have an eliptical in home as well as insanity, etc. Would i see weight loss if i were to add weight lifting to a 4 day cardio routine? I'm messing around with about a 750 a day deficit in planning. See what you think about this...

Sunday- 45 min weights before church.... elliptical in evening or a neighborhood walk...

Monday- elliptical

Tuesday- up at 5... gym followed by evening elliptical or neighborhood walk with fam

Wed- off

Thursday- up at 5... see tuesday

Friday- elliptical

Sat- heavy gym day

Seem reasonable?

Personally, I believe weight training is an important part of overall fitness. It will help your body recomp (ie tightening up and LOOKING thinner, which is great for motivation) and it makes you stronger, which ultimately helps your cardio. Having said that, weight training is probably not going to give you enough aerobic activity to burn the calories you're looking for, and it will be hard to gain muscle in a deficit. I have done it, it is do-able, but its incredibly hard. You need to eat like 1g protein per lb of body weight... harder than it sounds.

I would focus on that cardio. How many minutes are you shooting for each day? If you haven't invested in a fitness tracker or HRM, i would encourage it. It will help you push yourself. I think the world of the insanity workouts if you do them right- no cheating, no stopping. They incorporate a lot of body weight strength training into the cardio. Its a really balanced workout in a short period of time. If you're getting 30+ minutes/day with your HR solidly in the cardio zone, work in some weights. Just remember not to get discouraged if you feel like you aren't bulking. You can work on that phase once you hit your target weight.

Food will be your key, though. Its often said that you can't outrun a bad diet. I've found that you can't even outrun a mediocre one.

joaniebalonie088

Could you commute to and from work on your bicycle? On days when you can get out the door a bit early, you could take the long way into work?

Brocksterdanza

I don't have a bike. Amd work is about 4 miles from my home. Plus i have to take my daughter to school each morning

mdcoug

I think what you have sounds doable. You have nothing to lose just by starting it. You can always tweak it as you go and find things you like better. One thing though, from a former early morning exerciser: go to sleep at a decent time. That is the only way I was able to consistently workout in the mornings. You know how much sleep you need to barely make it through the motions of the day and how much you need to kill each day. Go for the latter.

Packerjohn

Brocksterdanza wrote: »

Also, we have an eliptical in home as well as insanity, etc. Would i see weight loss if i were to add weight lifting to a 4 day cardio routine? I'm messing around with about a 750 a day deficit in planning. See what you think about this...

Sunday- 45 min weights before church.... elliptical in evening or a neighborhood walk...

Monday- elliptical

Tuesday- up at 5... gym followed by evening elliptical or neighborhood walk with fam

Wed- off

Thursday- up at 5... see tuesday

Friday- elliptical

Sat- heavy gym day

Seem reasonable?

Unless you have some reason not to train on Wednesday, I would use Friday as a rest day. As you have it set up you're doing weights 2 days in a row (Saturday and Sunday).

For you weights I would do full a full body routing with compound exercises. On Saturday, when you have more time you can do the normal full body routine, maybe pushing a bit harder and add some isolation exercises.

I'd do Monday, Wed, Saturday weights (can throw a bit of cardio in those nights) and Tues, Thurs, Sunday cardio, with Friday as rest day (which may be nice before a heavy gym session).

If you can make it work from a practice management standpoint, participate in running, flexibility work with the players during practice. If you have high schoolers, you can have the captains run the drills (with your guidance).

Brocksterdanza

Anyone have a good routine that would suit what i am doing? One that is easy to follow and keep up with progress etc?

katjennings

Back when I was teaching I was on my feet all day. Why not try a Fitbit or something like that? Get as many extra steps as you can.

Brocksterdanza

I use a polar ft7 add my daily watch. It was also with me during my insanity days and spartan training days.