I served in the military and have always taken fitness seriously. In recent years I have been busy with work and school and had reduced the amount of time that I worked out. About two years ago I started to gain weight and my blood pressure and cholesterol started to rise. Following my physicians advice, I started to work out again on a regular basis and eat healthier. After a few months, I had lost about 20 pounds and my blood pressure and cholesterol were back to normal. I have a three phase fitness routine that I will discuss that consists of: cardio training, strength training, and my diet plan. I recommend a quality heart rate monitor before you start any exercise routine. The monitor will help you work out effectively in your target heart rate zone. It will also give you an idea of what your normal heart rate is and how it responds to certain exercises. As your fitness improves, you should notice a decrease in your heart rate on your monitor and it will also take more effort to increase your heart rate.
Elliptical Machine- Interval setting for 40 minutes not including a 5 minute warm up and 5 minute cool down. Intensity alternates between 6 and 10 every 2 minutes.
Exercise Bike- Interval setting for 40 minutes not including a 5 minute warm up and 5 minute cool down. Intensity alternates between 6 and 10 every 2 minutes.
Treadmill- Interval setting for 40 minutes not including a 5 minute warm up and 5 minute cool down. Speed alternates between 5mph and 8mph every minute with a 10% incline at the 8mph interval.
Bench Press, Incline Bench Press, Shoulder Press- 3×12 sets of moderate weight
Squats, Leg Curls, Calf Press- 3×12 sets moderate weight
Forward Chest pull down, Behind Neck Pull down, Straight Bar curls- 3×12 sets moderate weight
Leg Press, Lunges- 3×15 moderate weight
Dips, Push-Ups, Sit-Ups- 4×25 sets
I really don’t do anything special for my diet. I still pretty much eat what I want, but I have focused on smaller portions and keeping all of the really bad foods and ingredients to a minimum. I rarely eat any bad fast or processed foods. I also count my calories and try to keep them below 1600 a day. I like to keep my sugar intake below 35g a day and my sodium below 1800 mg a day. The key is to read the labels of everything that you put in your body. You may be surprised how fast the calories and other bad ingredients add up. For example, a typical 12 ounce can of soda contains over 20g of sugar. I also take a quality multivitamin, garlic supplement, and fish oil supplement daily. Following this routine has kept my weight under control and improved my overall health.