Bjay's Exercise/Diet Plan & More Goals

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EXERCISE

This plan is constantly changing as I try to find something that works for me - something do-able that is effective. I will also bring in professionals to help me, and they will likely tweak this or give me new plans. I am planning on entering a 5K in October and a half marathon in December so this plan will favor training for that.

This will be done mostly by treadmill - but will try to incorporate some non-treadmill time. Will try tracks, trails, ellipticals, and use audio workouts or music. I have very flat feet and easily injure my ankles, so the treadmill is actually very good for me. When I do go outdoors, I will have to be very, very careful - picking nice flat paths and keeping things easy.

Remember to work with your doctor and preferably a personal trainer because they know TONS more than me. I'm making a lot of mistakes and feeling my way along until I find what works yet keeps me from getting injured, worn down, and/or sick.

I am generally following Galloway's Book on Running. If you plan on jogging, I highly recommend this book. It is very comprehensive and explains why you need to avoid over doing it...and provides lots of detail as to what's going on inside your body and you can use the information to to get the best out of your workouts for fat burning and health.

If you would rather start with walking, another good book, or actually it's a book-sized magazine, is Prevention's Healthy Woman Magazine, July 1, 2006. It focuses on walking and has a bunch of walking plans and tips and food ideas.

Here is my current plan:

Monday - Easy walk/jog, 30-90 minutes. I will start walking, speed up, and jog when I can. I will pay attention to my body and heartrate and try to keep it between 60-75% which is 136-154 bpm for me. If I get to stressed or just don't feel good, I will slow down and walk.

Wednesday - Challenging intervals or small hills at an easy pace (heart rate will still go up). I will start with 4 "peaks" and if I'm ready, I'll add an additional peak a week until I have 8 "peaks." When I am doing the peaks I will let myself get up to 80-85% (159-165 bpm for me) for a short time and then recover. Will do 20-30 minutes or whatever time I need to complete. Will do 5 weeks of intervals followed by 5 weeks of hills and start the cycle again, very slightly increasing intensity as my body and heart rate allow.

Saturday - A long endurance walk. I will do an easy walk/jog of 5-6 miles. (I picked this distance because I've worked up to that recently...you may need to start much lower or higher, depending on your condition) I will stay here or increase a little if I have time. Will aim for 60-75% which is 136-154 bpm for me. As I get closer to the half marathon, I will start to slowly add a mile each Saturday until I work up to 10-12 miles, then I will increase two miles every two weeks (with easier Saturdays in between) until I can do 15.

Sunday - A day of rest. Rest is very important for your body to recover and repair and to avoid injuring or slowly wearing down the body.

Other Days (Tues, Thurs, Fri) - Days of rest....but IF I have time, will try to do a SLOW walk - NO jogging - for 30-90 minutes. These will be big calorie burners if I can do them long and slow. I'll aim for around 60-70% max which is about 136-148 bpm for me.

Want to see my specific training plan/exercise log in Word? Click Here

CALORIES

How many calories will I burn?

Remember it takes 3500 calories to lose a pound.

For my weight I estimate:

200 calories for 20-min intervals
226 calories per 30-min walk
453 calories per 60-min walk
678 calories per 90-min walk
100 calories per mile on Saturday.

MY PERSONAL HEART RATE TARGETS

My general maximum heart rate = 182

Slow pace, easy walks= 60-70%, 136-148 bpm
Aerobic zone 75%, 154 bpm
Interval challenge goals 75-85%, 159-165 bpm

DIET

I will eat every 2-3 hours, small meals and snacks. On average, 100 calories per hour after eating a good breakfast around 400 calories.

It won't literally be 100 calories per hour. For example, if it's been one hour since I last ate, then I'll have 100 calories. If it's been three hours since I last ate, then I'll have 300 calories.

I try to eat 6 small meals and snacks through the day at regular times, but if I'm hungry sooner, I'll eat according to calories per hour. I usually don't eat the last couple hours before bed so that makes up for my good breakfast in the morning.

I'm not a good planner and not a good logger, so I'm trying to make this easy and something I can do for the rest of my life.

I do try to limit carbs. I eat "good" carbs and have about 1 serving per snack, 2 per meal, and up to 3 on special occasions but I try to avoid that.

• 8-10 hours of sleep
• 8 8-oz servings of water (at the very least)
• 5 servings of veggies (at least)
• 1-2 servings of fruit

LABORATORY VALUE GOALS

• A body mass index (BMI) under 25
• Total cholesterol less than 200 mg/dl
• LDL cholesterol (bad cholesterol) less than 100 mg/dl (less than 70 mg/dl is ideal)
• HDL cholesterol (good cholesterol) more than 40 mg/dl
• Triglycerides less than 150 mg/dl
• Blood pressure below 130/80
• Fasting blood sugar below 80 - 130 mg/dl
• A1c less than 7%
• No protein in urine

Do you see some flaws in my plans or have tips on how to accomplish my goals better? Don't hesitate to contact me!

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