Monday, December 12, 2011

One Week Until the Photo Shoot- Help!

I can't believe I'm in this position.  Let me tell you what happened last night.  A little beef stew, one slice of apple pie, and I gained three pounds.  I know it's not three pounds of fat, but you know how demoralizing it is to "Be Good" all week and have your work apparently wiped out by a couple of carbs and a few spoon-fulls of sugar.  Sure sure, I know all of the positive things I'm supposed to tell myself right now, but the hard reality is that I'm having pictures taken for my book, and for the first of the year fitness advertising I need to do, in one week.

This Means Fat War


I've got to pull out all the stops.  The good angel sitting on my right shoulder is whispering words of wisdom about shunning crash diets, and the little devil on my left is whispering about ketosis, water depletion, and fasting.  I, meaning my rational self, am forming a plan.  Here's what I'm going to do.

Eating Is 80% of the Battle


When it comes to dieting, and yes I will be dieting for the next seven days, "Know Thyself" is my best advice.  I know for a fact that if I combine low carb eating with intermittent fasting I can shed those pounds by Monday the 19th.  Be aware this is not nutritional advice!  Let's face it though, sometimes push comes to shove and you want to shove the scale in the right direction instead of slowly coaxing your weight down.  This means that for the next seven days I will be eating lots of green leafy vegetables, healthy protein, and not a whole lot of other stuff.  Almond milk will replace cream in my coffee, and sugar and grains will be nowhere to be seen.  I think I'll start my days with hot lemon water as well.

I've Got To Move


My knee gets better every day, but walking a little and yard work isn't going to cut it.  When I look back at this week, the most valuable skill I may have learned is how to put together a fitness routine that lights up my metabolism and pumps up my muscles while protecting my knees.  Here goes.

Warm Up


10 body weight squats
10 Stick Ups
10 Push Ups
10 leg Swings Each Leg
Psoas Stretch- 20 seconds each side
Rest 30 Seconds and Repeat

Superset #1
Strap Assisted Pull Ups- 1 less than failure
1 Arm Shoulder Press- 8 each Side
Rest One Minute And Repeat 2 Times for a Total of 3 sets

Superset #2
Dumb Bell Row- 8 Reps
DB Chest Press- 8 Reps
Rest One Minute and Repeat for a Total of 3 Sets

Superset #3
Decline Push Up- 10 reps
Standing Dumb Bell Curls- 10 Reps
Rest One Minute and Repeat 2 Times for a Total of 3 Sets.

Intervals:
Here's the tricky part.  I need very low impact intervals to keep sparing my knee, which is healing up nicely so,

Warm up- easy 5 minute walk
Intervals:
30 Seconds Standing Cross Crawl, alternate with
5 Turkish Get Ups without weight.

I'll be checking in to let you know how it goes.