|
TYPICAL DAILY WEIGHT LOSS
SCHEDULE
"How or why a
person gains weight is very complicated, but it clearly is
not just calories in and calories out... We think some
factors are under circadian control. Better timing of meals, which
would require a change in behavior, could be a critical element in
slowing the ever-increasing incidence of obesity."
--Fred Turek, Professor of Neurobiology and
Physiology in the Weinberg College of Arts and Sciences and Director
of the Center for Sleep and Circadian Biology
Source: https://www.sciencedaily.com/releases/2009/09/090903110800.htm |
| COMPLETE DAILY SCHEDULE
UPDATED: |
|
9:00am
|
AH Meditation, Mirror Work,
Vlog Filming |
|
10:00am
|
Morning Workout Plan -- see notes
below (Fasted Cardio) |
|
11:30am-5:30pm
|
Eat every hour + drink water (4 shakes 11:30-2:30; 2 meals 3:30 & 5:30) |
|
7:00pm
|
Evening Workout Plan -- see notes
below |
|
10:00pm
|
OM Meditation, Evening Reflection/Journaling,
Overnight Subliminal Messages |
|
**When I exceeded the weight capacity for my treadmill, my exercises
included walking my dogs on the dog track and jumping on the
trampoline. Please see the "Season 2, Day 2: Workouts
For The Morbidly Obese" video on my channel for more
information. However, I have returned to my treadmill (WOOOO!)
and I walk at a speed of 3.0 and an incline of 5.0 for 1 hour
in the morning and 1 hour in the evening. I couldn't be happier!
I'm also have a "Total Gym" now. Exercise videos will
be posted soon.
**This is an "ideal" schedule; we know how "schedules" go -
often ends later (the earlier the better for metabolic reasons).
**I don't wake up at 6:00am like most of you do, so my schedule
is obviously different than yours would be.
**I should mention I spend half the day peeing (with a liquid
diet you're flushing your system all day).
**I am guaranteed to never feel deprived. I am eating all day
long which revs up my metabolism.
**I am getting in tons of protein, I'm not depriving my body
of fat, and I use carbs for exercising.
**There is NOTHING difficult about my plan. Everything is easy.
I created my plan to guarantee that I would not fail.
**Yes, I am a germaphobe.
**NOTE: I am not a Doctor, Dietitian, nor Personal Trainer.
I am just sharing my personal weight loss schedule.
|
| DAILY EATING SCHEDULE: |
Intermittent Fasting:
18-6 in a perfect world, but is usually more like a 16-8. That
is 16-hour fasting window with an 8-hour eating window.
I don't wake up hungry, and I like to get the first workout in
while "fasted." So I wake up around 9:00am, get my first workout
in, and then have my first shake around 11:30ish. That starts
the eating window. For my dinners/suppers, I do prefer to cook
rather than meal prep. If you meal prep for the week on the weekends,
then you can obviously keep an extremely tight/precise schedule.
As long as I don't exceed an 18-6 intermittent fasting schedule,
I'm happy. I try not to exceed 1300 calories per day. |
| |
|
|
|
|
11:30 am
|
|
Shake 1 |
110 calories |
|
12:30 pm
|
|
Shake 2 |
110 calories |
|
1:30 pm
|
|
Shake 3 |
110 calories |
|
2:30 pm
|
|
Shake 4 |
110 calories |
|
3:30 pm
|
|
Supper |
400 calories |
|
5:30 pm
|
|
Dinner |
400 calories |
| |
|
Total:
|
1240 calories |
|
**The solid meals are just an approximate calorie count. I shoot
for around 400-450 calories per meal. Black women are 2-3 times
more likely to suffer from iron-deficient anemia. For my dietary
needs, I require the heme iron from red meat to keep my anemia
in check.
**See my Diet Page for an explanation of my diet and eating schedule
as well as informational links regarding how eating many meals
throughout the day speeds up your metabolism, and how intermittent
fasting aids in weight loss. |
| DAILY WORKOUT/EXERCISE
SCHEDULE UPDATED: |
|
9:00 am |
|
20 min Warm-up
Rebounding/Trampolining
1 hr Walk On Treadmill Speed 3.3, Incline 5.0
20 min Total Gym Pilates Legs (Daily)
25
Abdominal Crunches For Each Side
50
Inner Thigh Circular Leg Lifts
Callanetic Arms
Exercises |
| |
|
|
|
7:00 pm |
|
20 min Warm-up Rebounding/Trampolining
1 hr Walk On Treadmill Speed 3.3, Incline 5.0
20 min Total Gym (Alternating Arms & Legs/Glutes Each Day)
25 Abdominal Crunches For Each Side
50 Inner Thigh Circular Leg Lifts
Callanetic Arms Exercises
|
** Your metabolism is the slowest
early in the morning and in the evening. Exercising at those times
of the day are crucial in revving up your metabolism and ensuring
it stays revved up burning that fat all day long. The benefit
of exercise is not the calories burned during the exercise; that
is of far less impact than the fact that you are boosting your
metabolism to burn fat all day.
**See my Exercise Page for information on each exercise and informational
links for performing each.
**Also learn how you can get free or cheap treadmills and other
athletic equipment in your local area.
|
|
|
MY PSA: MAKE YOUR HOME
A NO-SHOE ZONE
We walk through the
filth of the world: Sidewalks, Subways, Truck Stops, Prisons... hey
maybe you have a relative to visit, I don’t know... if you don’t
remove your shoes, you are tracking all that back into your home.
Just as Oprah is raising our consciousness about the need to make
your car a No-Phone Zone, I would like to raise your consciousness
of the need to make your home a No-Shoe Zone. Tomorrow, look down
while you are walking, and note all the muck you walk through... so
you're going to track all that back in your house and wallow around
in it... NOOOOO! So the moment you walk through your door, please
remove your gross, disgusting, vile, revolting, germ-laden,
parasite-ridden, filthy friggin shoes! Thank
you! |
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and teachings of "The Type Z Guide To Success" are from Marc Allen. No
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