One of the nice things about my gym, Pure, is that they will customize a new workout program for you every two months. I got my third consultation this week. This time I had a new guy named Oren.
Girlfriend is serious! He put me on a (I forget what he called it, but it has a lot of supersets) program designed to really burn a lot of calories. Here’s the program:
15 bench press reps + 15 bicep curl reps + 15 lower abs (pushing my hips off the bench and my feet up in the air). 45 seconds rest. 2 more sets of this, with another 45 seconds rest in between the sets.
1 minute of treadmill @ 12.5 km/hr, followed by 1 minute of treadmill at 6.5 km/hr
2 minute rest
15 lat pulldowns + 15 tricep extensions + 20 crunches. 45 seconds rest. 2 more sets (each w/ 45 sec rest in b/t).
Same interval cardio as before. Another 2 minute rest.
Last exercise is this killer squat/overhead press combo, where I lift the bar over my head when I come up from the squat. 15 reps, followed by 20 reps of the oblique abs exercise of my choice.
Finish up with 2 km of treadmille @ 10 km/hour pace.
Wait, there’s more. He also gave me a diet nutrition regimen to follow.
3% fat yogurt before I walk the dog in the a.m.
2 egg omelette + 1 small bowl oatmeal for breakfast.
3 hours later – snack of 1 apple & another 3% yogurt
lunch is some protein (chicken breasts, tuna, fish, tofu, chick peas, beans), small dish of carbs (pasta, yams, rice, potatoes)
3 hours later – snack of 5% fat cheese on whole wheat bread (half a sandwich)
dinner is veggies & dairy
And I’m supposed to stick with this –
But so far two whole days I have stuck with it. I don’t like to cook, but I am making the omelette, and I boiled up a batch of whole wheat pasta to heat up small bowls from each day, and I’m eating lots of these pre-made salads and my new favorite food (who would’ve thunk): cottage cheese (1%!) (sweetened with two splendas, though).
Oren measured my body fat, and I’m at 22%. That’s normal range for someone who’s 40, but I’m still 39, so it means I’m a little high. Oren was a great motivator. I always knew diet was my big problem. My diet isn’t terrible (I don’t eat fried foods or red meat), but I have a mondo and a half sweet tooth. But I think I just needed to have somebody hand me a plan like this, for me to be able to stick to it.
Wait. Check with me in a week before you break out the sparklers.