Well this weeks training was easier on the legs. We did the same thing but seems to be getting easier. However we did sit-ups and many my stomach is hurting! Here is the training we did:
walk 2 laps on track (warm up)
Squat with weights creating an upright row 12 reps 4 times
Run 1 lap
Curl and press (3 variations: regular, hammer, reverse) 12 reps 4 times
Lunge and twist 6 reps each leg 4 times
Glute kick out 12 reps 4 times
Push-ups 10 reps 3 times
all fours. Leg and arm extension 12 reps 4 times each
Run a lap
Crunch reach through sit ups
Leg lifts (4 variations: Regular, in and out, swim kicks, scissors) 2 sets of 10 count each
Stretch for 5 minutes
If you would like for me to explain any let me know.
On to my nutrition class: Here is what I learned last night.
What is your calorie budget?
Track for 2 weeks your calories. Eat what you eat on a normal day. After those two weeks average out what your weekly calorie intake is. Then subtract 500-1000 calories from this number. This will allow you to lose 1-2 pounds a week without any exercise.! Just by changing your food!
I also was told this!
INCREASING MUSCLE MASS IS THE ONLY THING THAT INCREASES YOUR METABOLISM!