My wife and I started a exercise program 6 months ago. Its gone very well but its getting harder. I would love to get some ideas on how we can improve our routine.
My age 48 height 5'8 weight 176
Wife is 47 5'4 weight 151
First I'll list our exercise. We started walking 45 mins a day but now we walk 2.7 miles and jog .7 miles. So we walk a little then jog a little then walk and jog for a total of 3.4 miles everyday. I will do this twice a day 2 or 3 times a week and my wife will do it twice once a week. But at least once everyday.
We also started playing tennis but only a couple times a month for a hour. Its not really tennis its chasing yellow balls lol.
A month ago we bought a Body Solid home gym. So for we only do upper body workouts 3 times week for 25 minutes.
Pectoral fly 3 sets 15 reps
Lat pull downs 4 sets 15 reps
Bicep curls 3 sets 15 reps
Chest supported mid rows 3 sets 15 reps
Triceps press downs 3 sets 15 reps
Rest period is the time it takes us to change places, we work out together
Daily food
breakfast
Raisin Brand 285 calories 2.25 fat grams
1% milk 110 calories 2.5 fat
10 am snack banana 105 calories .6 fat
Lunch
tuna salad with no fat mayo 235 calories 5.5 fat
spices,relish and wheat pasta
Wheat tins low fat 130 calories 4 fat
3pm snack
almonds 100 calories 9 fat
Supper
Brown organic rice 250 calories 8 fat
cooked with onions,mushrooms and olive oil
meat choice of chicken,fish,thin pork chops or ham 400 calories 5 fat
vegetables 25 calories 0 fat
Total calories 1640 fat grams 36.85 - this is my daily food while my wifes totals are less due to smaller portions
We do snack on pretzels every afternoon before dinner. I guess we think its OK because they have no fat.
On the weekends we have problems. Every Friday night we go to our favorite Mexican restaurant and have margaritas, chips and guacamole. We also have a fruit smoothie in place of our apple for our 3 PM snack. We do stick to plan for food and exercise the rest of the weekend. Its those darn margaritas that we can't resist!
Our results have been very good. I laid out a plan on paper with ours goals and results including pictures, weight and measurements. We both reached our goals and set new goals. In six months I lost 51 pounds and my wife dropped 31. We both have 10 pounds to go. Thats if we don't set new goals.
We continue to lose weight but its very slow. We hope the weights make a difference its been only a month. We usually hit a new low weight Friday morning then the weight goes up on the weekends and it takes us all week to get down again.
We feel like we have made lots of sacrifices but did not want to give up our Friday nights. But its time to make some changes and would appreciate advice. We need to change things up but we need a plan we can follow.
Thanks for your time.
My age 48 height 5'8 weight 176
Wife is 47 5'4 weight 151
First I'll list our exercise. We started walking 45 mins a day but now we walk 2.7 miles and jog .7 miles. So we walk a little then jog a little then walk and jog for a total of 3.4 miles everyday. I will do this twice a day 2 or 3 times a week and my wife will do it twice once a week. But at least once everyday.
We also started playing tennis but only a couple times a month for a hour. Its not really tennis its chasing yellow balls lol.
A month ago we bought a Body Solid home gym. So for we only do upper body workouts 3 times week for 25 minutes.
Pectoral fly 3 sets 15 reps
Lat pull downs 4 sets 15 reps
Bicep curls 3 sets 15 reps
Chest supported mid rows 3 sets 15 reps
Triceps press downs 3 sets 15 reps
Rest period is the time it takes us to change places, we work out together
Daily food
breakfast
Raisin Brand 285 calories 2.25 fat grams
1% milk 110 calories 2.5 fat
10 am snack banana 105 calories .6 fat
Lunch
tuna salad with no fat mayo 235 calories 5.5 fat
spices,relish and wheat pasta
Wheat tins low fat 130 calories 4 fat
3pm snack
almonds 100 calories 9 fat
Supper
Brown organic rice 250 calories 8 fat
cooked with onions,mushrooms and olive oil
meat choice of chicken,fish,thin pork chops or ham 400 calories 5 fat
vegetables 25 calories 0 fat
Total calories 1640 fat grams 36.85 - this is my daily food while my wifes totals are less due to smaller portions
We do snack on pretzels every afternoon before dinner. I guess we think its OK because they have no fat.
On the weekends we have problems. Every Friday night we go to our favorite Mexican restaurant and have margaritas, chips and guacamole. We also have a fruit smoothie in place of our apple for our 3 PM snack. We do stick to plan for food and exercise the rest of the weekend. Its those darn margaritas that we can't resist!
Our results have been very good. I laid out a plan on paper with ours goals and results including pictures, weight and measurements. We both reached our goals and set new goals. In six months I lost 51 pounds and my wife dropped 31. We both have 10 pounds to go. Thats if we don't set new goals.
We continue to lose weight but its very slow. We hope the weights make a difference its been only a month. We usually hit a new low weight Friday morning then the weight goes up on the weekends and it takes us all week to get down again.
We feel like we have made lots of sacrifices but did not want to give up our Friday nights. But its time to make some changes and would appreciate advice. We need to change things up but we need a plan we can follow.
Thanks for your time.