Food and Excercise Journal

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Food and Excercise Journal

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Food and Exercise Journal : 

Food and Exercise Journal The aim of this journal is to loose 15 kg in 6 months. I currently weigh 79.8kg, I want to be 65kg. I am in a dress size 14-16, I want to be in a size 12.

Rena’s Tips : 

Rena’s Tips Get a notebook.  Weigh yourself and write it down.  Keep track of how many times you do the exercise every day as well as a food diary of what you eat and drink.  At the end of one week...weigh again and see the results.  Then you can look back at what you ate, how often you exercised and will be able to see what combination works best for you.  Make sure to drink a minimum of 32 ounces of water every day.  Also, eat five times a day...two times should be snacks of the negative calorie foods.  Spread your meals out equally during the day as this keeps your metabolism going all day long.  Park as far away from the store as you can which makes you walk more.  Use the stairs instead of the elevator.  I'd like to know what your results are at the end of each week when you start.  I know you can do this and I promise it will work.  Good luck, angel.Hugs,Rena

Breathing Exercise : 

Breathing Exercise Tighten stomach muscles and butt muscles and suck in as much air as you can through your nose then do three quick more sips of air hold it for a count of 7 or 10 or as long as you can and then exhale through the mouth slowly relaxing all your muscles.  Do this at least ten times.  Make an effort to do it in the morning when you wake up, before each meal, and right before  bed.  I do it driving to work, sitting at the computer, walking through the store...just any time.  The more you do the better, but don't start doing it too drastically work your way up because you will be sore.  If you want to work on your leg muscles...while sitting at your computer lift your heels and hold them up for a bit and then lower them and do that for about five minutes or longer if you can.  You can do this while doing the breathing so you do it all at once.  You can exercise your arms by raising them above your head, clasping your hands together and stretching toward the ceiling...again you can do this in combination with the breathing and the leg exercises.

Negative Calorie Foods : 

Negative Calorie Foods VegetablesArtichokesAsparagusGreen beansString beansBeetsBeet greensBroccoliBrussels sproutsCabbageChinese cabbageCarrotsCauliflowerCeleriacCeleryChervilChicoryChivesSquashTomato(fresh/canned)Corn (cob/canned)CucumbersDandelion greensDill picklesEggplantEndiveGarlicKaleKohlrabiLeeksLettuceMushroomsMustard greensOkraOnionsParsley leavesTurnipsWatercressParsnips (raw/boiled)PeasPeppers (green/red)Pickles (sour/sweet)PumpkinRadishesRappiniRed cabbageRhubarbRutabagasSauerkrautSalsifyScallionsShallotsSorrelSpinach  FruitsApplesApricotsBlackberriesBlueberriesCantaloupeCherriesCranberriesCurrantsDamson plumFigsFruit salad (fresh/canned)GrapefruitGrapesHoneydew melonHuckleberriesKiwiKumquatsLemonsLimesLoganberriesMangoesMuskmelonsNectarinesOrangesPapayaPeachesPearsPineapplePomegranatesPrunesQuinceRaspberriesStrawberriesTangerinesWatermelonMeatsAbaloneBass (fresh water/sea)Buffalo fishCatfishClams (cooked)Cod SteaksCrabCrayfishFlounderFrog legsMusselsOysters (half shell)ShrimpTerrapinTroutTunaCondiments and SpicesMustardApple Cider VinegarSaltPepperHot SauceAll HerbsFake Sugar

Week 1; 8 -14/06/09 : 

Week 1; 8 -14/06/09 Food Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercise/Weight

Week 2; 15 -21/06/09 : 

Week 2; 15 -21/06/09 Food Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercise/Weight

Week 3; 22 -28/06/09 : 

Week 3; 22 -28/06/09 Food Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercise/Weight

Week 1; 8 -14/06/09 : 

Week 1; 8 -14/06/09 Food Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercise

Week 1; 8 -14/06/09 : 

Week 1; 8 -14/06/09 Food Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercise

Week 3; 22 -28/06/09 : 

Week 3; 22 -28/06/09 Food Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercise

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