Sample workouts and recipes please....

M

Motsy802

New member
Can some of you please give me some low-fat/low-cal recipes that are good? I would love to get as many as I can!!!

Also, can some of you tell me what some of you do for your work-outs? Like you do you do a certain amount of sit-ups, jumping jacks, miles walked, etc.??
 
Ok here is my normal workout

Day 1

4 X 10 Squats @ 80kg (176.3lb)
4 X 10 Deadlift @ 110 kg (242.5 lb)
4 X 10 Shrugs @ 80kg (176.3lb)
4 X 10 Bicep curls @ 12.5 kg (27.5lb)
3 X Hovers, 30 seconds each
Side Planks 3 X each side 30 seconds each
Back Extensions on Swiss ball 3 X 10
Back Extensions on floor 3 X 10
Arm Ball Rolls 3 X 10.

Day 2

4 X 10 Bench press @ 50 kg (110lb)
4 X 10 Incline Dumbel press @ 15kg (33lb)
4 X 10 Chinups
4 X 10 Tricep Pushdowns (approx 70lb)
3 X Hovers, 30 seconds each
Side Planks 3 X each side 30 seconds each
Back Extensions on Swiss ball 3 X 10
Back Extensions on floor 3 X 10
Arm Ball Rolls 3 X 10

Day 3

4 X 10 Squats @ 80kg (176.3lb)
4 X 10 Deadlift @ 110 kg (242.5 lb)
4 X 10 Seated rows @ 60kg (132lb)
4 X 10 Dips
3 X Hovers, 30 seconds each
Side Planks 3 X each side 30 seconds each
Back Extensions on Swiss ball 3 X 10
Back Extensions on floor 3 X 10
Arm Ball Rolls 3 X 10.

Day 4 similar to day 2

Repeat

+ Rugby training Tuesday and Thursday night for 2 hours
Rugby games on Saturdays

This is more than you would normally do if you are just getting started.
 
Hi I have not got any recipes but here is my usual week for workouts:

Monday -
6am 30 minute jog - Couple of hard hills
6pm Circuit Training - skipping, stepper, stair climbing, 20 sit ups, 20 crunches, so oblique sit ups, the hundred from pilates, 40 leg lifts - weights for arms - this usually takes 30 -35minutes

Tuesday -
6am 30 minute jog - Steady hill for 15 minutes
6pm Circuit training as above

Wednesday -
6am 30 minute jog - Easy run maybe one hill
6pm - Circuit training as above or 30 minute workout on exercycle

Thursday
6am 20 minute fast paced run
6pm Circuit training as above or 30 minutes on exercycle

Friday
6am - 30 minute jog at least 2 difficult hills

Saturday
Morning - Circuit Training or Exercycle for 30 minutes

Sunday
Rest day - 50 minute - 1 hour walk at a good pace pushing a stroller

Hey it sounds quite a lot when i write it all down....I started off with the skipping and my stepper machine and built up to the rest.
 
just made a GREAT chicken legs dish - only 4 weight watcher points p/leg

marinate each leg in low-fat plain yogurt which has been mixed with 2 tablespoons of breadcrumbs

sprinkle as much Mrs. Dash as desired

bake for an hour at 375 - turning legs every 20 min or so

FABULOUS - my husband LOVED them and he's not on any diet - I served with mixed veggies from a can
 
Great!! Thanks for the recipe smhugs! I appreciate all the tips and hints I can get, and I hate making the same thing all the time! Thanks for the help on the workouts also, mumtotwo and Trusylver!
 
My ww woman told me of a neat snack. You take 1 reduced fat graham cracker, put 2 tsp of fat free cool whip on it (break it in half first) and make a sandwich kind of, and freeze it. It's only 1 point for it, so you can have 2!
 
another snack

that sounds awesome beachcomber...a life time ww gal here at work told me that those BIG frozen pretzels (like the NY City pretzels) are only 2-3 points depending on brand
 
What Im doing is..

6am 30 minute jog/power walk/running combo (Im just starting, trying to find the right pace)
6:30 am
60 crunches
60 reverse crunches
60 toe touches
60 twists
60 jumping jacks
60 lunges
5pm 30 minute walk

Its working, my tummy is trimming already.
 
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