On Mondays, as part of my Weekly Workout Plan, I focus on exercises that will strengthen my legs.  I have to be VERY careful with my legs and be sure that I stretch, stretch, stretch - before AND after my workout.

• 5 Minutes Walking Warm Up On Indoor Track
• 40 Minutes On Treadmill (Intense Interval Training!)
• 3 Sets Of 12 Seated Leg Presses
• 3 Sets Of 12 Seated Leg Extensions
• 1 Set Of Calf Raises
• 10 Minutes On Eliptical (Slow, Used To Stretch Legs)

I skipped leg curls this week, because I overworked my quadriceps last week.  Next week, I’ll add the curls back to my routine, but I’ll be more cautious than I was last week.

I’m really only doing a few exercises for my legs, because I want them to be fresh for cardio and interval training.  I would hate to miss a day or two of walking because I killed my legs.

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As part of my Health Optimization Plan (H.O.P.) - I only weigh myself (officially) once a week.

Here is a summary of my progress to date:

Starting Weight (September 29, 2008)

252.2 Pounds

Weight Last Monday (October 27, 2008)

241.8 Pounds

Current Weight (November 3, 2008)

239.6 Pounds

I have lost a total of 12.6 pounds!  I lost 2.2 pounds last week.

Goal Weight (September 29, 2009)

162.2 Pounds

My ultimate goal is to lose 90 pounds.  I have 77.4 pounds to go.

Current Weight Loss Chart (Click to read about my Fitday chart.)

Current Weight Loss Pace (October 27, 2008)

.3600 Pounds Per Day

I am losing .3600 Pounds Per Day.  At that pace, I should reach my goal weight of 162.2 Pounds in 215 more days - June 6, 2009.  My goal date is September 29, 2009.  I am ahead of schedule.

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For a solid month, I’ve been living a healthy lifestyle.  Here’s what I have (and have not) been doing -

What I Have Been Eating -

Lean Meats (Beef, Chicken, Turkey), Strawberries, Green Apples, Lemons, Limes, Almonds, Walnuts, Pecans, Cashews, Eggs, Salt, Pepper, Water, Cucumbers, Lettuce, and Olive Oil.

What I Have Not Been Eating -

If it’s not on the list above, then I haven’t been eating it - No sugars.  No starches.  No sodas.  No candy.

Exercise -

I have worked out 4 or 5 times per week, every week, since September 29, 2008.  Even when I’m tired or busy, I still go to the gym or the track or the treadmill.

I’ve fallen in love with interval training and my new workout plan.  Having a written plan really helps me to stay focused.

Vitamins -

I have added certain anti-fungal vitamins to my diet.  I’m also taking a multi-vitamin and a pro-biotic.

Resources That Have Helped And Inspired -

Git Fit Pod - A wonderful podcast that really motivates me when I’m in the gym.

Know The Cause - Information about fungus and how it affects our diet.

How Much Weight I Have Lost -

As of Monday, October 27, 2008, I had lost 10.4 Pounds!

How I Feel Now -

I feel great.  My mind is clear.  I’m sleeping through the night.  I wake up, ready to eat, but never starving.  I look forward to going to the gym.  My clothes are a little loser, my face is a little slimmer, and I have a bit more confidence.  I rock!

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Instead of going to the gym today, I hit the outdoor track for some interval training.  Here’s the breakdown of today’s routine -

Total Distance - 2 Miles

Total Time - 25 Minutes 30 Seconds

Intervals - Alternated Running 1/8 Mile And Walking 1/8 Mile

Heart Rate - Walking 120 - 135  Running 145 - 165

I really pushed myself during the running intervals.  When walking, I focused on taking in lots of oxygen and preparing myself for the next running interval.  I could have spent more time running and less time walking, by my goal wasn’t to post my best time.  My goal was to focus on my heart rate, pushing it during the running intervals.

Now that the training session is over, I feel great.  I’ll be honest, after the first mile, I considered just walking the second mile, but I really wanted to see how hard I could push myself.  The old me would have given in - The new me refuses.

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Here’s the workout that I use for my back and biceps -

• 5 Minutes Walking On Indoor Track
• 10 Minutes Warm Up On Eliptical
• 4 Sets Lat Pull Downs
• 4 Sets Seated Pulley Rows
• 4 Sets Dumbbell Rows
• 4 Sets Dumbbell Curls
• 4 Sets Hammer Curls
• 34 Minutes Interval Training On Eliptical

Could it be that I’m becoming a gym rat?  Since September 29, I’ve been sticking, religiously, to my work out schedule.  I feel better than I have in YEARS.

By the way - I snuck a quick peek at the scale today - and I was happy to see what I saw.  Alas, next “official” weigh in isn’t until next Monday.

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