10:29AM High Protein Oatmeal (modified)
1 package Maple and Cinnamon Oatmeal (rolled or steel cut oats, preferred.)
1/2 banana (I cut up a small one and made a single-layer)
1 packet NUT-rition OMEGA-3
Honey Crunch Wheat Germ
a
1 Tablespoon Honey
Lunch
The Fresh Markets'Tomato & Garden Vegetable Soup, Vegan Friendly
16oz (2 cups) of pipping hot soup w/cayenne pepper (to "kick it up a notch" and increase fat burning effect)
Spinach & roma tomato Salad topped w/All Natural Tostitos Chunky Salsa (medium) and 6 (3 = 1serv.)Texas Toast Cheese Garlic Croutons made w/Extra Virgin Olive Oil
Tiki's Research Notes:
To help readers find my notes, I decided to post a Manga of myself. This helps separate meal journal notes from research notes. Today's notes are on schedules, routines and meals. Fitness Bootcamp style.
Here's a Sample Schedule as seen on a Fitness "Spa" who's daily rate is in the vicinity of $2,900.00 a day. Well, I don't know about you but that's beyond my budget. This site boasts a 20 lb weight loss average PER WEEK. I thought this was pretty impressive, especially since Celebrity Fitness Trainers such as Jillian Michael on the Biggest Loser don't always get such consistently high results...not even on the Biggest Loser and that is one intense program!
Morning
6:00-6:30 - Energy Meal
6:30-8:00 - Boot Camp (1 1/2 hours)
8:00-9:00 - Breakfast
9:00-10:30 - Trail Hike (1 1/2 hours)
10:30-11:00 - Energy Meal
11:00-12:00 - Circuit Training, Cardio (1 hour)
That's a total of 4 hours of intense movement in the morning, BEFORE 12:00PM
Afternoon
12:00-1:00 - Lunch
1:00-2:00 - Seminar: Healthy Meal Prep
2:00-3:00 - Goal Setting/Tai Chi (approx. 1 hour)
3:30-3:30 - Energy Meal
3:30-5:00 - Fit Ball Aerobics, Cardio Training (1 1/2 hours)
That's an additional 2 1/2 hours, roughly of movement before the late afternoon/early evening, AFTER lunch.
Evening
5:00-6:00 - Dinner
6:00-7:00 - Thermal Walk
7:00-10:00 - Free Time. Lights out for a good nights rest
Notice that the Thermal Walk (an additional hour of movement) was immediately after dinner and that lights go out 4 hours after dinner time...That came to about 7 - 7 1/2 hours of physical training/activity...within a 16 hour day or 31.25% (at 7.5) or 29% (at 7). Roughly 30% of a 24 hour day.
I researched Bootcamp Drills and routines and found A Beginner “TT Abs 300 Workout” by downloading the link. Here is what was suggested:
- Go through the circuit TWO times resting as much as needed between
exercises.
• Cross Crawl – 10 reps per side
• Plank – 20 second hold
• Prisoner Squat – 10 reps
• Side Plank – 15 second hold per side
• Mountain Climber – 10 reps per side
• [Beginner} Inverted Row - 10 reps
• Stability Ball Rollout - 5 reps
• 1-Leg Hip Extension - 10 reps per side
• Spiderman Climb - 5 reps per side
• Chop - 10 reps per side
• [Kneeling] Pushup – 15 reps
• Bird Dog – 5 reps per side
• Stability Ball Leg Curl – 10 reps
• Plank with Arms on Ball – 10 second hold
As for me, personally, I think I will stick with the routine I posted in the right margin from the Biggest Loser. At least for right now. I will try to post links to each type of Bootcamp Workout (via YouTube videos) above. Later.
Moving on...
On Military Fitness.com, I found the 20 min. following Circuit Training routine:
20 Minutes Circuit Workout
(*choose light weights for max reps)
1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
14) Stretch
If THIS doesn't burn fat, I don't know what will. The Fitness Bootcamp COMBINED their Circuit Training w/ Cardio. If you do the above routine, this leaves you 40 minutes of Cardio Time. I need AT LEAST an hour so I may have to choose a different routine.
Here's an alternate routine from Mind Body and Fitness:
-Low Side-Step
-Kneeling Row
-Static Lunge with a Twist
-Plank Lift
-Hand Walks
-Runner's Squat
-Cardio for Every Level
