Weekly Loss

 Weekly Exercise Schedule For Weight Loss

Drop 1 Pound by Next Week With This Plan

by Jenny Sugar 6/20/15

 

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If you're trying to drop pounds and are new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results.

In order to lose one pound a week, you need to burn 3,500 calories per week or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilize diet changes by cutting calories, then you won't be bound to intense 500-calorie-burning workouts every day. The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week.
*Check with your doctor before starting any type of exercise plan.

Day	Workout	Diet	Caloric Deficit
Monday	Cardio: 60-minute walking-jogging workout (330 calories) Stretching: 10 minutes (40 calories)	Cut 200 calories	570
Tuesday	Cardio: 30-minute bike ride at 14 mph (steady-state pace) (270 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Vinyasa (269 calories)	Cut 50 calories	589
Wednesday	Rest day or take a 20-minute walk at a 20 minute/mile pace (66 calories)	Cut 250 calories	316
Thursday	Cardio: 60-minute indoor cycling class (413 calories) or 45-minute vigorous swim (446 calories) Strength training: 20 minutes (119 calories) — if you biked: 10-minute arm and shoulder workout and flat abs workout — if you swam: 10-minute leg and butt workout and 10-minute tighter-core workout Stretching: 10 minutes (40 calories)	Cut 50 calories	655
Friday	Cardio: 20-minute run at 10 minute/mile pace (180 calories) Strength training and stretching: 60 minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power (269 calories)	Cut 50 calories	499
Saturday	Cardio: 60-minute Zumba class (324 calories) or 60-minute hike/snowshoe (324 calories) Strength training: 20 minutes (119 calories) — 10-minute arms and core workout Stretching: 10 minutes (40 calories)	Cut 100 calories	583
Sunday	Rest day or take a 20-minute walk at a 20 minute/mile pace (66 calories)	Cut 250 calories	316

This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workouts (mix up the types and always stretch afterward) and two to three strength-training workouts. And don't forget to throw in days of rest so your muscles have time to recover and get stronger.
**Calculations for calories burned are based on a 130-pound woman. Check this SparkPeople website for more accurate calculations based on your weight.

Checklist...

 

                

Tips For Healthy Week

Your Must-Do Checklist For a Healthy Week

by Lizzie Fuhr 3/29/14

 

     

Over the course of the week, your attention gets pulled in a million different directions. Even with the best intentions over the weekend, healthy plans tend to fall by the wayside, and you're left feeling exhausted and a little off by Wednesday afternoon. Take some time on Sunday night to plan ahead, and prep can make all the difference in your energy, mood, and the overall quality of your week.

Plan Your Meals

 

Heading to the store without a shopping list in hand can lead to some big problems. Not only are you more likely to be unsatisfied with your thrown-together meal options (and call in takeout instead), it's easier to buy junk food and unnecessary processed foods if a plan isn't in place.
Spend time on your favorite Pinterest boards and check out our healthy recipes to come up with a delicious menu for the week that will make you excited to get cooking. Not only will this ensure that you stick to your healthy-eating goals, it will you save you time and money at the store.

 

Prep Your Kitchen

 

Healthy grocery shopping is only part of the recipe for sustainable healthy-eating success. Once all that food makes its way home, it's got to be put to use! If you're tired of throwing out unused food (and money) week after week, take plenty of time to prep your kitchen for the week to make healthy eating and cooking feel like second nature.
Leave fresh produce out in plain sight, freeze your smoothie bags for a quick and satisfying breakfast, and prep a big container of salad for the easiest packed lunch ever. Taking an hour to prep everything might seem like a pain, but it will make for an easier week.

 

Stock Up on Work Snacks

 

If you fall victim to the vending machine or snacks in the break room week after week, plan ahead when you're food shopping and prepping meals at home. Having healthy, fresh snacks on hand at the office can make all the difference in your energy and productivity levels at work.
If you're planning on exercising right from the office, be sure to prep a pre-workout snack to fuel your session. Something like fresh apples and almond butter squeeze packs is an easy way to get that perfect blend of protein and carbs.

 

Schedule Exercise

 

The number one tip to make sure you work out next week? Pencil in your workouts ahead of time. Scheduling exercise in advance will help you stick to a game plan while still balancing your workload and social calendar. Phone a friend, set up a workout date, and add your planned gym sessions to your calendar; or if you can, pay for a class ahead of time. All these techniques will make you far more likely to stick with the game plan, up your endorphins, and sleep better each night.

 

Pack Up Your Gym Bag

 

 

Once you've gotten through that pile of dirty laundry, set aside the workout gear you'll need for the upcoming week. Laying out clothes (and cohesive outfits) ahead ahead of time takes stress out of the picture and makes you more likely to stick with the program. Spend some time cleaning out your gym bag to prevent germ issues, refreshing any essentials you may have used up in the locker room, and always toss in an extra pair of "just-in-case" underwear and socks.

 

Take Time For Yourself

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Whether it's 20 minutes or an hour, make sure to leave some time for yourself to refresh, reboot, and chill out before your busy week. Move through a relaxing yoga sequence, enjoy a long bath with some aromatherapy candles lit, or simply sit in meditation for a few minutes to reflect on your goals for the week. This little time can make all the difference in your stress levels and how grounded you feel all week long.

Image Source: Shutterstock

Bloated belly...

The Worst Thing to Eat Before the Beach, According to Cameron Diaz's Trainer

by Lizzie Fuhr 6/19/14

                

           

 

When it comes to sustainable weight loss, there's no quick fix that lasts long term. However, if you have just one week to prep before a beach vacation, Cameron Diaz's longtime trainer (and KIND Snacks spokesperson) Teddy Bass has an easy-to-follow food rule that will help you look and feel your best: "cut everything white out."
According to Teddy, most people overeat white foods like salt, sugar, dairy, and white flour; eliminating excessive amounts of these common belly-bloating culprits allows your body to naturally shed pesky water weight. In addition to feeling less bloated, cutting out these foods leaves many people feeling extra energized — an even more important factor when it comes to your confidence on the beach!
If eliminating white foods from your diet leaves you perplexed about what you can eat, focus on stocking your fridge with whole foods like fresh fruits and vegetables, lean protein sources, unrefined carbs, nuts and seeds, and healthy fats. Right now, you might be committing to this clean-eating plan for just one week, but once your body is reaping all the benefits, this is bound to become a more permanent project.

Image Source: Shutterstock

Here's the reason...

This Might Be the Reason You're Not Losing Weight

by Lizzie Fuhr 4/11/15

 

When designing a weight-loss meal plan, it might be time to look further down the label than the calorie count and start focusing on upping your protein intake. If you're having a hard time incorporating adequate protein into your diet, here's why it's time to start.
It keeps you satisfied: According to Esther Blum, clinical and holistic dietitian and the author of Cavewomen Don't Get Fat, high-protein foods regulate your appetite since they take more work to "digest, metabolize, and use, which means you burn more calories processing them." With Esther's clients, she's found that many start to shed pounds with more ease once they start to eat more protein.
It repairs muscle tissue: A recent study shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. According to Tim Rich, a fitness manager at Crunch Gym, anyone doing endurance or strength training needs at least 10 grams of protein right after an intense workout to make sure the body receives the proper nutrients to aid in muscle repair and recovery. This is important to keep in mind as you're choosing the perfect post-workout snack.
It helps you look beyond calories: Sure, knowing the calories in the foods you're consuming is essential to hit your weight-loss goals, but it's not everything. While they might be higher in calories, protein-rich foods such as lean meats, fish, nuts, and pseudograins like quinoa and amaranth round out a healthy (and satisfying) diet and keep energy levels up. If you hopped on board a vegan or vegetarian diet with the hopes of losing weight, make sure you take stock of these high-protein foods that should be incorporated into your diet.

Image Source: POPSUGAR Photography / Lizzie Fuhr