My Biggest Loser workout plan

[Guest guest]

The turn out for the orientation meeting was astounding, even the Y

staff only expected about 75 people. 235 showed up!! The bodies in

question ranged from grey-hound lean to, well, amazing that they got

in there under their own power. (I'm rooting hardest for the latter!)

I'm so excited about this contest-- I got paired with a younger woman

who I liked immediately, and talking in the loooong line to weigh in

and get our before photos made, we really seem have a lot in common

outside of exercise, too. I hope I'll have made a friend by the end

of this as well as gained a smokin' body! I know the chances are slim

of us winning (she's only a pound heavier than me, and an inch or so

shorter) but for me, I'll " win " if I can look back over the 12 weeks

and know that I've given it 110%, both in the workouts and in my

nutrition. Of course, I wouldn't turn down the $7000 in cash and

prizes for the winning duo, either! :-D

Yesterday, I went by and checked out the equipment. Wow, it's really

improved since the last time I had a membership! There's the old

school free weights, Machine, squat rack and 70's model

Universal tower downstairs, but it dawned on me I'd spend more time

setting up and putting away than I'd spend working out. And, except

for the squat/ racks, I can do all that stuff at home when my

workout room opens back up. So, I've decided to use the Universal

Circuit machines upstairs. They've got a couple of rowing machines,

too, which I've discovered I *love,* recumbent and upright bikes,

ellipticals and treadmills, so the cardio's well taken care of.

Basing my rotations on P90X's, here's what I plan to do-- subject to

tweaking later, of course! If any you see anything omitted, dangerous

or ill advised, please let me know! I can post the exact exercises

I'll be doing, if anyone's interested. There's like 6 per bodypart,

so I figure I'll do two sets each, going for 8-10 reps. Even though

I'd like to shed fat, I want to build as much muscle as I can-- though

I know it's not really possible to do both at the same time.

Nutritionally, I'm following P90X's meal plan, which starts out with a

week or two of high protein, low carb-- carbs coming from veggies and

fruit & lowfat dairy-- then phases in more carbs to allow for the

energy needed for heavy training. My calories will probably range

from about 1500 to 1900.

Weeks 1-3 Overview

Y: Monday: Chest and Back, Organs in Place/ Half Frogs (T-Tapp

exercises. Oip/hf), Waist. 30 mins steady-state cardio at least.

Tuesday: Oip/hf, Step Away the Inches (T-Tapp Sati)

Y: Wednesday: Shoulders and Arms, Oip/hf, Waist. 30 mins steady-state

cardio at least.

Thursday: Oip/hf, Belly Dance, Sati

Y: Friday: Legs and Back, Oip/hf, Waist, 30 mins steady-state cardio

at least.

Saturday: Oip/hf, KenpoX or Cardio Coach or Zumba, or Cardio done at Y

Sunday: StretchX

Week 4 Overview

Y: Monday: Cardio Coach, T-tapp Basic Workout+ (BWO+)

Tuesday: Adam Ford Ab/Core Workout (AF Ball)

Y: Wednesday: Cardio Coach, BWO+

Thursday: XStretch & Belly Dance

Friday: AF Ball

Y:Saturday: Cardio Coach, BWO+

Sunday: Rest

Weeks 5-7 Overview

Y: Monday: Chest, Shoulders & Triceps. Oip/Hf, Waist. 30 mins Cardio

Tuesday: Sati, Oip/Hf, BWO+

Y: Wednesday: Back & Biceps, Oip/Hf, Waist. 30 mins Cardio

Thursday: XStretch & Belly Dance, Oip/Hf

Y: Friday: Legs & Back, Oip/Hf, Waist

Saturday: Sati, Oip/Hf, BWO+

Sunday: Rest

Week 8 Overview

Repeat Week 4

Week 9 Overview

Y: Monday: Chest & Back, Oip/Hf, Waist. 30 mins Cardio

Tuesday: Sati, Oip/Hf, BWO+

Y: Wednesday: Shoulders & Arms, Oip/Hf, Waist. 30 mins Cardio

Thursday: XStretch, BWO+

Y: Friday: Legs & Back, Oip/Hf, Waist

Saturday: Cardio Coach or Zumba, BWO+

Sunday: Rest

Week 10 Overview

Y: Monday: Chest, Shoulders & Triceps, Oip/HF, 30 mins cardio

Tuesday: Sati, BWO+

Y: Wednesday: Back & Biceps, Oip/HF, 30 mins cardio

Thursday: XStretch, BWO+

Y: Friday: Legs & Back, Oip/Hf

Saturday: Rebounder or Cardio Coach or KenpoX or Zumba or Cardio Coach at Y

Sunday: Rest

Week 11 Overview

Repeat Week 9

Week 12 Overview

Every day: Cardio Coach (On cardio machine of choice, all week), XStretch

Sunday: Rest

FINALE!!!!!!!

I figure that last week will allow my muscles to settle and the cardio

will help burn off any extra water or remaining fluff, and the

stretching will lengthen me out and untie any knots. Like I said,

I'll feel like a winner when I get to the end and can look back

satisfied that I've given the best effort I'm capable of, as this is

the only part of the process I can control, y'know?

Thanks for letting me natter on in my excitement-- my husband's eyes

glaze over (and maybe yours have too! ;-) )

Tess

--

" The difference between try and triumph is just a little umph! "

~Marvin ~

[Guest guest]

Awesome Tess!! You can do this!!Darcy

The turn out for the orientation meeting was astounding, even the Y

staff only expected about 75 people. 235 showed up!! The bodies in

question ranged from grey-hound lean to, well, amazing that they got

in there under their own power. (I'm rooting hardest for the latter!)

I'm so excited about this contest-- I got paired with a younger woman

who I liked immediately, and talking in the loooong line to weigh in

and get our before photos made, we really seem have a lot in common

outside of exercise, too. I hope I'll have made a friend by the end

of this as well as gained a smokin' body! I know the chances are slim

of us winning (she's only a pound heavier than me, and an inch or so

shorter) but for me, I'll " win " if I can look back over the 12 weeks

and know that I've given it 110%, both in the workouts and in my

nutrition. Of course, I wouldn't turn down the $7000 in cash and

prizes for the winning duo, either! :-D

Yesterday, I went by and checked out the equipment. Wow, it's really

improved since the last time I had a membership! There's the old

school free weights, Machine, squat rack and 70's model

Universal tower downstairs, but it dawned on me I'd spend more time

setting up and putting away than I'd spend working out. And, except

for the squat/ racks, I can do all that stuff at home when my

workout room opens back up. So, I've decided to use the Universal

Circuit machines upstairs. They've got a couple of rowing machines,

too, which I've discovered I *love,* recumbent and upright bikes,

ellipticals and treadmills, so the cardio's well taken care of.

Basing my rotations on P90X's, here's what I plan to do-- subject to

tweaking later, of course! If any you see anything omitted, dangerous

or ill advised, please let me know! I can post the exact exercises

I'll be doing, if anyone's interested. There's like 6 per bodypart,

so I figure I'll do two sets each, going for 8-10 reps. Even though

I'd like to shed fat, I want to build as much muscle as I can-- though

I know it's not really possible to do both at the same time.

Nutritionally, I'm following P90X's meal plan, which starts out with a

week or two of high protein, low carb-- carbs coming from veggies and

fruit & lowfat dairy-- then phases in more carbs to allow for the

energy needed for heavy training. My calories will probably range

from about 1500 to 1900.

Weeks 1-3 Overview

Y: Monday: Chest and Back, Organs in Place/ Half Frogs (T-Tapp

exercises. Oip/hf), Waist. 30 mins steady-state cardio at least.

Tuesday: Oip/hf, Step Away the Inches (T-Tapp Sati)

Y: Wednesday: Shoulders and Arms, Oip/hf, Waist. 30 mins steady-state

cardio at least.

Thursday: Oip/hf, Belly Dance, Sati

Y: Friday: Legs and Back, Oip/hf, Waist, 30 mins steady-state cardio

at least.

Saturday: Oip/hf, KenpoX or Cardio Coach or Zumba, or Cardio done at Y

Sunday: StretchX

Week 4 Overview

Y: Monday: Cardio Coach, T-tapp Basic Workout+ (BWO+)

Tuesday: Adam Ford Ab/Core Workout (AF Ball)

Y: Wednesday: Cardio Coach, BWO+

Thursday: XStretch & Belly Dance

Friday: AF Ball

Y:Saturday: Cardio Coach, BWO+

Sunday: Rest

Weeks 5-7 Overview

Y: Monday: Chest, Shoulders & Triceps. Oip/Hf, Waist. 30 mins Cardio

Tuesday: Sati, Oip/Hf, BWO+

Y: Wednesday: Back & Biceps, Oip/Hf, Waist. 30 mins Cardio

Thursday: XStretch & Belly Dance, Oip/Hf

Y: Friday: Legs & Back, Oip/Hf, Waist

Saturday: Sati, Oip/Hf, BWO+

Sunday: Rest

Week 8 Overview

Repeat Week 4

Week 9 Overview

Y: Monday: Chest & Back, Oip/Hf, Waist. 30 mins Cardio

Tuesday: Sati, Oip/Hf, BWO+

Y: Wednesday: Shoulders & Arms, Oip/Hf, Waist. 30 mins Cardio

Thursday: XStretch, BWO+

Y: Friday: Legs & Back, Oip/Hf, Waist

Saturday: Cardio Coach or Zumba, BWO+

Sunday: Rest

Week 10 Overview

Y: Monday: Chest, Shoulders & Triceps, Oip/HF, 30 mins cardio

Tuesday: Sati, BWO+

Y: Wednesday: Back & Biceps, Oip/HF, 30 mins cardio

Thursday: XStretch, BWO+

Y: Friday: Legs & Back, Oip/Hf

Saturday: Rebounder or Cardio Coach or KenpoX or Zumba or Cardio Coach at Y

Sunday: Rest

Week 11 Overview

Repeat Week 9

Week 12 Overview

Every day: Cardio Coach (On cardio machine of choice, all week), XStretch

Sunday: Rest

FINALE!!!!!!!

I figure that last week will allow my muscles to settle and the cardio

will help burn off any extra water or remaining fluff, and the

stretching will lengthen me out and untie any knots. Like I said,

I'll feel like a winner when I get to the end and can look back

satisfied that I've given the best effort I'm capable of, as this is

the only part of the process I can control, y'know?

Thanks for letting me natter on in my excitement-- my husband's eyes

glaze over (and maybe yours have too! ;-) )

Tess

--

" The difference between try and triumph is just a little umph! "

~Marvin ~

[Guest guest]

> WOW!!! i bet they were surprised, tess! im so glad that you got a

> nice workout partner... you are going to do really great!!

> :*carolyn.

Yeah, it appears they were caught with their britches around their

ankles, though when they started raking in fees hand over fist, one

would think someone would have gotten a clue! :-D

It's funny, my partner and I hit it off so well, and so far we've

passed each other every single day without even catching sight.

Sucks, because otherwise I wouldn't be up and over there by 5 AM every

day if she hadn't asked that I do that, since that's when she *said*

she came. If we keep bypassing, I'm going to call her and tell her

I'm coming in later, too. <G>

So far, so good, I've lost 3 lbs! I've fallen in love with the rowing

machine, neutral on the elliptical, though I'll use it because it

feels like it's hitting the muscle right above my knees, where I need

to tighten up some. I LURV the suspended running track over the gym

floor! Doing Cardio Coach on that springy surface makes me feel like

a gazelle instead of a milk cow in a big hurry! ;-)

My T-Tapp Step Away the Inches arrived last weekend, and I've been

doing that too on cardio days. For such a wimpy looking workout, it's

TOUGH when you're actually doing it-- a few minutes in, and I had big

beads of sweat rolling down my torso.

I'm excited, too, because I'd loaned my Mom the T-Tapp seminar disc,

and she called me last night TOTALLY enthusiastic about wanting to

start the workouts! Now, my Mom is a bigger couch potato than even I

ever thought about becoming, so this ish HUGE!! Needless to say, I'm

rushing to get a set to her!

I can't really see any difference in my torso yet, where I'm wanting

it the most, but I can see new lines in my arms and chest, and see my

rear end lifting, so my " double buns " are just about gone! Who knows

where I'll be in 11 weeks, good Lord willin'! I'll post my

before/afters then!

Tess

[Guest guest]

Sounds awesome Tess. Be proud!!Darcy

> WOW!!! i bet they were surprised, tess! im so glad that you got a

> nice workout partner... you are going to do really great!!

> :*carolyn.

Yeah, it appears they were caught with their britches around their

ankles, though when they started raking in fees hand over fist, one

would think someone would have gotten a clue! :-D

It's funny, my partner and I hit it off so well, and so far we've

passed each other every single day without even catching sight.

Sucks, because otherwise I wouldn't be up and over there by 5 AM every

day if she hadn't asked that I do that, since that's when she *said*

she came. If we keep bypassing, I'm going to call her and tell her

I'm coming in later, too. <G>

So far, so good, I've lost 3 lbs! I've fallen in love with the rowing

machine, neutral on the elliptical, though I'll use it because it

feels like it's hitting the muscle right above my knees, where I need

to tighten up some. I LURV the suspended running track over the gym

floor! Doing Cardio Coach on that springy surface makes me feel like

a gazelle instead of a milk cow in a big hurry! ;-)

My T-Tapp Step Away the Inches arrived last weekend, and I've been

doing that too on cardio days. For such a wimpy looking workout, it's

TOUGH when you're actually doing it-- a few minutes in, and I had big

beads of sweat rolling down my torso.

I'm excited, too, because I'd loaned my Mom the T-Tapp seminar disc,

and she called me last night TOTALLY enthusiastic about wanting to

start the workouts! Now, my Mom is a bigger couch potato than even I

ever thought about becoming, so this ish HUGE!! Needless to say, I'm

rushing to get a set to her!

I can't really see any difference in my torso yet, where I'm wanting

it the most, but I can see new lines in my arms and chest, and see my

rear end lifting, so my " double buns " are just about gone! Who knows

where I'll be in 11 weeks, good Lord willin'! I'll post my

before/afters then!

Tess

[Guest guest]

WOW TESS!!! This is a really fun post to read! Congratulations on your awesome start, we'll all look forward to hearing more as you certainly progress!

Re: My "Biggest Loser" workout plan

> WOW!!! i bet they were surprised, tess! im so glad that you got a> nice workout partner... you are going to do really great!!> :*carolyn.Yeah, it appears they were caught with their britches around theirankles, though when they started raking in fees hand over fist, onewould think someone would have gotten a clue! :-DIt's funny, my partner and I hit it off so well, and so far we'vepassed each other every single day without even catching sight.Sucks, because otherwise I wouldn't be up and over there by 5 AM everyday if she hadn't asked that I do that, since that's when she *said*she came. If we keep bypassing, I'm going to call her and tell herI'm coming in later, too. <G>So far, so good, I've lost 3 lbs! I've fallen in love with the rowingmachine, neutral on the elliptical, though I'll use it because itfeels like it's hitting the muscle right above my knees, where I needto tighten up some. I LURV the suspended running track over the gymfloor! Doing Cardio Coach on that springy surface makes me feel likea gazelle instead of a milk cow in a big hurry! ;-)My T-Tapp Step Away the Inches arrived last weekend, and I've beendoing that too on cardio days. For such a wimpy looking workout, it'sTOUGH when you're actually doing it-- a few minutes in, and I had bigbeads of sweat rolling down my torso.I'm excited, too, because I'd loaned my Mom the T-Tapp seminar disc,and she called me last night TOTALLY enthusiastic about wanting tostart the workouts! Now, my Mom is a bigger couch potato than even Iever thought about becoming, so this ish HUGE!! Needless to say, I'mrushing to get a set to her!I can't really see any difference in my torso yet, where I'm wantingit the most, but I can see new lines in my arms and chest, and see myrear end lifting, so my "double buns" are just about gone! Who knowswhere I'll be in 11 weeks, good Lord willin'! I'll post mybefore/afters then!Tess