Hey everyone! I’m Lavanda Michelle, and I have some exciting news to share. Over the past month, I’ve lost 23 lbs! It’s been a challenging yet rewarding journey, and today, I want to reveal my workout plan that helped me achieve this transformation. If you’re looking for a simple, effective way to shed some pounds and feel great, keep reading!
My Workout Routine for Weight Loss
Cardiovascular Exercise Cardio is a big part of my routine. It helps burn calories and keeps my heart healthy. I aim for at least 1000 minutes of moderate-intensity cardio per week. My favorite cardio exercise is walking. Here’s how I do it:
- Walking: 1 to 2 hours, 7 times a week.
Strength Training Strength training is key to building and maintaining muscle. It boosts your metabolism and helps with weight loss. I do strength training 2-3 times a week, focusing on all major muscle groups. Here’s what I include:
- Bodyweight Exercises: Push-ups, squats, lunges, planks, and burpees.
Flexibility and Mobility Flexibility exercises are great for improving range of motion, preventing injury, and helping with recovery. I aim for 2-3 sessions per week.
- Yoga: 30-60 minutes, 2-3 times a week.
- Stretching: 10-15 minutes after each workout session.
My Weekly Exercise Schedule
Monday:
- Cardio: 60-minute brisk walk & 90-minute gentle walk
- Strength Training: Upper body (push-ups, dumbbell curls, tricep dips, shoulder press)
Tuesday:
- Cardio: 60-minute brisk walk & 90-minute gentle walk
- Flexibility: 60-minute yoga session
Wednesday:
- Cardio: 60-minute brisk walk & 90-minute gentle walk
- Strength Training: Lower body (squats, lunges, leg press, calf raises)
Thursday:
- Cardio: 60-minute brisk walk & 90-minute gentle walk
- Flexibility: 15-minute stretching
Friday:
- Cardio: 60-minute brisk walk & 90-minute gentle walk
- Strength Training: Full body (burpees, planks, deadlifts, lat pull-down)
Saturday:
- Cardio: 60-minute brisk walk & 90-minute gentle walk
- Flexibility: 60-minute yoga session
Sunday:
- Rest Day or Light Activity: Gentle walk, stretching, foam rolling
Tips for Exercise Success
- Warm-Up and Cool-Down: Always warm up before workouts and cool down afterward to prevent injury and aid recovery.
- Stay Hydrated: Drink water before, during, and after exercise.
- Listen to Your Body: Rest if you feel fatigued or sore. It’s essential to give your muscles time to recover.
- Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts.
- Variety: Mix different types of exercise to keep your routine interesting and to target different muscle groups.
My Daily Workout Affirmations
Every day, I start my workout with a set of affirmations that fuel my motivation and set a positive tone for my exercise routine. These affirmations are my daily reminders of strength, resilience, and commitment. They help me stay focused, embrace challenges, and celebrate my progress. Here’s a collection of my favorite affirmations that I read daily to keep myself inspired and driven on my fitness journey. Each one is a powerful boost to my determination and a testament to my commitment to becoming the best version of myself.
Here are 15 affirmations to boost your workout motivation:
- “I am strong, capable, and determined.”
- “Every workout brings me closer to my goals.”
- “I embrace challenges and grow stronger with each exercise.”
- “I am committed to my health and fitness journey.”
- “I am proud of the effort I put into my workouts.”
- “My body is powerful and resilient.”
- “I am making progress with every step I take.”
- “I enjoy the process of becoming my best self.”
- “I am dedicated to pushing my limits and achieving greatness.”
- “I trust in my ability to reach my fitness goals.”
- “I celebrate every victory, big or small.”
- “I am fueled by determination and positivity.”
- “I am becoming stronger, healthier, and more confident.”
- “I love taking care of my body and mind through exercise.”
- “Each day, I am moving closer to the best version of myself.”
So, that’s my secret! My balanced workout routine helped me lose 23 lbs in just a month. Remember, consistency is key, and it’s important to enjoy the process. Now, excuse me while I go celebrate with a brisk walk… or maybe a dance party in my living room! Keep pushing, stay active, and you’ll see amazing results too. Let’s do this together!
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Until next time, shine amongst the stars!
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Disclaimer: This post is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian for personalized dietary recommendations and health concerns.