sanare

My Workout Plan

Workout A

  • Stationary Cycling - 30 minutes
  • Barbell Squat - 5x5
  • Barbell Bench Press - 5x5
  • Bent Over Barbell Row - 5x5
  • Jumping Jacks - 2x50
  • Lunges - 2x30, 2x20
  • Crunches - 5x20
  • Push-Ups - 5x20

Workout B

  • Walking - 30 minutes
  • Dumbbell Curl - 3x10
  • Dumbbell Calf Raise - 4x15
  • Lying Leg Curls - 4x8
  • Leg Extensions - 4x8

Workout C

  • Stationary Cycling - 30 minutes
  • Barbell Squat - 5x5
  • Standing Barbell Shoulder Press - 5x5
  • Barbell Deadlift - 1x5
  • Jumping Jacks - 2x50
  • Lunges - 2x30, 2x20
  • Crunches - 5x20
  • Push-Ups - 5x20

Workout D

  • Walking - 30 minutes
  • Lying Rear Delt Raise - 3x8
  • Upright Row with Bands - 3x12
  • Standing Bent-Over Two-Arm Dumbbell Triceps Extension 3x10

Weekly Break Down:

  1. AxBxCxDxA
  2. CxBxAxDxC

# fitness health weight loss fat loss workout

Posted 2 months ago 4 notes
muffintop-less: My Restaurant Fit-Eating Tips! Don’t go starving - You’re less likely to choose something full of unhealthy fats and simple carbs if you aren’t ravenous. Have a greek yogurt or something small an hour or two before you go out! Split something - If you’re with a friend or significant other, suggest splitting a dish to cut down on the calories! Save for later - Have the waitress pack up half of your food to go so you get two or three meals out of it! Restaurants are notorious for giving excessive portions, so split it up! Pass on the adders - Condiments like creamy salad dressing, ketchup and mayo can add hundreds of calories to a potentially low calorie meal. Skip them!  Make simple swaps - Ask for a fruit bowl or salad instead of fries.. have water instead of soda.. you get the idea! ;) Skip the frills - Avoid the bread basket and dessert and you’ll save yourself a significant amount of calories, simple carbs, unhealthy fats and sugar! 

muffintop-less:

My Restaurant Fit-Eating Tips!

  • Don’t go starving - You’re less likely to choose something full of unhealthy fats and simple carbs if you aren’t ravenous. Have a greek yogurt or something small an hour or two before you go out!
  • Split something - If you’re with a friend or significant other, suggest splitting a dish to cut down on the calories!
  • Save for later - Have the waitress pack up half of your food to go so you get two or three meals out of it! Restaurants are notorious for giving excessive portions, so split it up!
  • Pass on the adders - Condiments like creamy salad dressing, ketchup and mayo can add hundreds of calories to a potentially low calorie meal. Skip them! 
  • Make simple swaps - Ask for a fruit bowl or salad instead of fries.. have water instead of soda.. you get the idea! ;)
  • Skip the frills - Avoid the bread basket and dessert and you’ll save yourself a significant amount of calories, simple carbs, unhealthy fats and sugar! 

# fitspiration nutrition diet health fat loss

Reblogged 2 months ago from muffintop-less 766 notes