I am not a fitness or a health professional. I’m just an almost 50 year old woman trying to get back in shape and this is my work out and my nutrition plan. If you’d like to read more about my experience, you can start here.
Week 1
Work-Outs Week 1
Monday:
Treadmill or Bike or eliptical- 10 min warm up (If you worry about your knees use the bike or elliptical the cyclical motion gets blood flowing to the knees which helps them tremendously!)
Using light weights (8-15lbs), 3 sets, 12-15 reps
Dumbbell curls
Dumbbell kickbacks
Dumbbell hammer curls
Dumbbell Overhead extensions
Dumbbell Bench Press
Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Tuesday:
Treadmill or Bike or eliptical- 10 min warm up
Using light weights, 3 sets, 12-15 reps
Leg Press
Leg Extensions
Leg Curls
Squats
Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Wednesday- REST DAY
Thursday:
Treadmill or Bike or eliptical- 10 min warm up
Using light weights, 3 sets, 12-15 reps
Military Press
Dumbbell raises (front for 15, side for 15), 3 sets
Dumbbell curls
Bench Press
Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Friday
Treadmill or Bike or eliptical- 10 min warm up
Using light weights, 3 sets, 12-15 reps
Leg press
Leg Extension
Lunges
Stiff Legged Dead Lifts
Lateral Pull Downs
Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Saturday- hiking
Sunday- REST DAY
Nutrition Week 1
I need about 1500(+-) calories a day to accomplish my goals. You can learn to calculate for your weight goals here. Most days looked like this:
Breakfast- Ezekial toast, 1 egg, arugula with lemon juice
Lunch- arugula salad with 3 oz smoked salmon, 1 boiled egg.
Snack: Protein shake with almond milk, 1/2 banana + collagen
Snack: cottage cheese + cucumber with fresh pepper.
Dinner: A “Hello fresh” meal + red wine- (I would remove the simple carbs from the meal for myself.)
That’s it! Pretty simple and has me hitting right around my goals every day: about 113 grams of protein, 70 grams of fat and 113 grams of carbs and I’m not hungry.
Week 2
Work-Outs Week 2
I took out the treadmill for now and everything else is the same as week 1. Trying not to go too heavy too fast. Trying to give my joints and tendons time to get used to this again!
Monday:
Bike or eliptical- 10 min warm up (If you worry about your knees use the bike or elliptical the cyclical motion gets blood flowing to the knees which helps them tremendously!)
Using light weights (8-15lbs), 3 sets, 12-15 reps
Dumbbell curls
Dumbbell kickbacks
Dumbbell hammer curls
Dumbbell Overhead extensions
Dumbbell Bench Press
Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Tuesday:
Treadmill or Bike or eliptical- 10 min warm up
Using light weights, 3 sets, 12-15 reps
Leg Press
Leg Extensions
Leg Curls
Squats
Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Wednesday- REST DAY
Thursday:
Bike or eliptical- 10 min warm up
Using light weights, 3 sets, 12-15 reps
Military Press
Dumbbell raises (front for 15, side for 15), 3 sets
Dumbbell curls
Bench Press
Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Friday
Bike or eliptical- 10 min warm up
Using light weights, 3 sets, 12-15 reps
Leg press
Leg Extension
Lunges
Stiff Legged Dead Lifts
Lateral Pull Downs
Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Saturday- hiking
Sunday- REST DAY
Nutrition week 2
Nothing has changed from Week 1. but I’m getting sick of the arugula and salmon, so I’m going to find something to replace that.
Week 3
Work-Outs Week 3
Still no treadmill for now. The spin bike is feeling awesome. Dropped my repetitions down to 10-12 and I’ve started going up on the weights. Also adding in Abs. For this week, I’m just doing leg lifts, crunches, and bicycle crunches 10 of each and I do them at home right after I’m home from the gym.
Monday
Using dumbbells (10-15lbs), 3 sets, 10-12 reps
Dumbbell curls
Dumbbell kickbacks
Dumbbell hammer curls
Dumbbell Overhead extensions
Dumbbell Bench Press
Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Tuesday:
Treadmill or Bike or eliptical- 10 min warm up
Using weights heavy enough to make the last few reps a struggle: 3 sets, 10-12 reps
Leg Press
Leg Extensions
Leg Curls
Squats
Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Wednesday- REST DAY
Thursday:
Bike or eliptical- 10 min warm up
Using weights heavy enough to make the last few reps a struggle: 3 sets, 10-12 reps
Military Press
Dumbbell raises (use light weights- front for 15, side for 15), 3 sets
Dumbbell curls
Bench Press
Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Friday
Bike or eliptical- 10 min warm up
Using weights heavy enough to make the last few reps a struggle: 3 sets, 10-12 reps
Leg press
Leg Extension
Lunges
Stiff Legged Dead Lifts
Lateral Pull Downs
Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)
Saturday- hiking
Sunday- REST DAY