Sunday, July 26, 2015

Going outside the box---exercise

Date of Measurement                Weight
6/11/15                                     305.4 lbs.
6/14/15                                     300.0 lbs.
6/1715                                      301.0 lbs.
6/21/15                                     301.6 lbs.
6/23/15                                     300.8. lbs.
6/24/15                                     301.0 lbs.
7/1/15                                       300.0 lbs.
7/8/15                                       298.2 lbs.
7/15/15                                     298.2 lbs.
7/19/15                                     297.0 lbs.
7/22/15                                     298.2 lbs.
7/24/15                                     298.0 lbs.

Current Weight: 298.2 lbs.
Overall Goal: 238 lbs.
Time it will take : June 11, 2015 - June 25, 2016  (1 year)
Calorie goal: 1400-2000 calories per day
Current goal: 5% = 282.2 lbs.
Later goal: 10 % = 267.3 lbs.

I am thinking about formulating my own plan.  I have yet to follow a plan of my very own.  It has been a while since, never. I have decided that I may need to go outside the box.  Lately I have been walking and while it has been beneficial in that my mind is clearer, I may have to exercise more.  In fact, I do have to exercise more.  I did however create a way to get out of the rut of exercise and a lack thereof.  I have made the decision to exercise daily, maybe five to six days per week.  I really don't know what to do.  However, here is the getting out of the box when it comes to exercise.  I have just noticed that I have to make changes with this particular plan.  It isn't the most realistic plan for now.  I may walk one day for 15+ minutes.  On another day, I will do strength training for 10-20 minutes.  Then on one day, I rest my muscles, which would cause me a cause for alarm since I deal with anxiety on a daily basis.

       Listening to music
            Perks me up in the morning
            Party in the brain while putting me to sleep at night
         Exercise regimen
            Types of exercise
                         20-30 minutes 4 days per week
                         Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                          20 repetitions per leg
                          Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                          15 repetitions
                          Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                           15 repetitions
                            Days to exercise: Mondays, Wednesdays, Fridays, Saturdays
                          10 minutes (5 before exercise and 5 after exercise)
                          Days to stretch: Mondays, Wednesdays, Fridays, Saturday
                                   10-20 minute stretches for neck and back
                                   Days to stretch: Sundays, Tuesdays, and Thursdays
                 Strength Training
                                   10-15 repetitions per arm
                                   Days to use dumbbells: Sundays, Tuesdays, and Thursdays
                          Resistance Bands
                                   20 repetitions per arm
                                   10 repetitions per leg
                                   Days to use resistance bands: Sundays, Tuesdays, and Thursdays
                           Body weight
                                      10 repetitions
                                      Days of the week: Sundays, Tuesdays, and Thursdays
                                    Push ups
                                      10  repetitions
                                      Days of the week:  Sundays, Tuesdays, and Thursdays